Roughage is relative to what we usually eat fine grains such as rice, white flour, grain food, mainly including: Cereals: corn, millet, red rice, black rice, purple rice, sorghum, barley, oats, buckwheat/bran and so on. Legumes: soybeans, green beans, red beans, black beans, green beans, kidney beans, broad beans, peas, etc. Tubers: sweet potatoes, yams, potatoes, etc.

Food if the lack of plant fiber, residue reduction, easy to lead to the occurrence of constipation, and accompanied by the emergence of metabolic dysfunction, dull complexion, bad breath, acne and other problems. Plant fiber can promote intestinal peristalsis, so that the body smooth defecation, strengthen the metabolic function, and then make the skin become more radiant.

The so-called "coarse grains", is relative to the processing of more formal and fine grains, mainly including cereals in the corn, millet, millet, sorghum, oats, buckwheat, wheat bran and a variety of dry legumes, such as soybeans, green beans, adzuki beans, green beans, and so on. It is undeniable that proper consumption of coarse grains can play a role in preventing diseases.

Because fiber can inhibit the absorption of cholesterol, reduce high blood fat, promote intestinal peristalsis, prevent constipation. And B vitamins, especially vitamin B1, can prevent beriberi. At the same time, many coarse grains also have medicinal value, such as buckwheat contains other grains do not have "chlorophyll" and "rutin", can treat high blood pressure.

But, eating grains should be moderate, if the intake of too much coarse grains will also be unfavorable to human health. First of all, coarse grains itself is not high in nutritional value, and not easy to digest, low absorption rate. Secondly, the food fiber rich in coarse grains can affect the body's absorption of calcium, iron and other nutrients. Moreover, although the coarse food is good but not suitable for all people, some people with special physique should not often eat coarse food.

1, poor gastrointestinal function of the crowd

Gastrointestinal function of the crowd, eat too much food fiber on the stomach and intestines is a great burden.

2, the lack of calcium, iron and other elements of the population

Because coarse grains contain phytic acid and food fiber, will be combined to form a precipitate, hindering the body's absorption of minerals.

3, suffering from digestive diseases of the population

If you suffer from cirrhosis esophageal varicose veins or gastric ulcers, eating a large amount of coarse grains easy to cause venous rupture bleeding and ulcer bleeding.

4, the immunity of the crowd

If the daily intake of fiber more than 50 grams, it will make people's protein supplementation is blocked, the fat utilization rate is reduced, resulting in bone, heart, blood and other organs function damage, reduce the body's immune system.

5, physical activity is heavier crowd

Crude food nutritional value is low, less energy supply, for people engaged in heavy physical labor for the nutritional provision of insufficient.

6, growth and development of adolescents

Growth and development of nutrients and energy for the special needs and for the physiological requirements of hormone levels, determines the adolescents should not be eating coarse grains for a long time, because coarse grains not only impede the absorption of cholesterol and its conversion into hormones, but also impede the absorption and utilization of nutrients.

7, the elderly and children

Because the elderly digestive function is reduced, and the child's digestive function is not yet perfect, digesting a large amount of food fiber for the gastrointestinal is a great burden. Moreover, the absorption and utilization of nutrients are relatively low, which is not conducive to the growth and development of children.

Beijing Century Forum Hospital experts pointed out that it is necessary to eat coarse grains, but must pay attention to coarse and fine with, but also with nutritious food. For example, the coarse grain porridge or mixed with fine grains to eat, with protein, mineral-rich foods to help absorption. At the same time, it is not appropriate to eat more coarse grains of the population to minimize the intake of coarse grains, so as not to cause malnutrition.