"Coarse grains" is a name relative to "flour rice" such as rice and white flour, which mainly refers to grain products including corn, sorghum, millet and various beans. Nutrition experts believe that "coarse grains" rich in fiber, although not as smooth as "flour and rice", are rare healthy foods. On the one hand, "coarse grains" are mostly planted in high-altitude and pollution-free areas, and pesticides and fertilizers are rarely used. They are recognized as natural green foods with special dietotherapy and nourishing effects; On the other hand, due to the accelerated pace of life and unreasonable diet structure, modern people eat high-fat, high-protein and high-calorie foods all day, and generally face the embarrassing situation of physical decline. Coarse grains contain a lot of cellulose, which itself will stimulate the large intestine mechanically, promote intestinal peristalsis and make the stool soft and smooth. These effects are beneficial to prevent intestinal cancer and cardiovascular and cerebrovascular diseases caused by hyperlipidemia.

How much coarse grains to eat is the right amount?

Moderate consumption of foods with high cellulose content is beneficial to human body and worth promoting. However, cellulose also has its disadvantages to human body. Cellulose will hinder the absorption of harmful substances, and also affect the absorption of protein, inorganic salts and some trace elements in food. Eat foods with high cellulose content in moderation. Nutritionists suggest that a healthy adult should consume 10 to 30 grams of cellulose every day. Vegetables with more cellulose include leek, celery, water bamboo, pumpkin, bitter gourd, red beans, water spinach, soybeans and mung beans, which can be eaten in moderation.

Three principles of eating coarse grains

First, the combination of thick and thin requires the diversification of public food, "thick and thin food can complement each other";

Secondly, coarse grains are matched with non-staple foods, and the lysine content in coarse grains is less, so it can be matched with non-staple foods such as milk to make up for its shortcomings;

The third is to eat coarse grains carefully. Coarse grains generally have the disadvantages of poor sensory quality and poor absorption. This problem can be solved by cooking coarse grains into porridge or mixing them with flour and rice.

"Fine, more and less" of coarse grains

Fine-elderly people with poor gastrointestinal function (over 60 years old) and children with poor digestive function should eat less coarse grains and chew slowly;

More-middle-aged people, especially those with symptoms such as "three highs" and constipation, people who have been sitting in the office for a long time, people who have more contact with computers, and people who have more entertainment, should eat more coarse grains;

Less-patients with gastrointestinal ulcers and acute gastroenteritis have requirements for soft food, and try to avoid eating coarse grains; Patients with chronic pancreatitis and chronic gastroenteritis should eat less coarse grains; Athletes and manual workers should also eat less coarse grains because they want to provide energy as soon as possible.

Coarse grains are best eaten at dinner.

Eating coarse grains is best arranged at dinner, and the frequency of normal people eating coarse grains should be once every two days. If you need it because of the "three highs" condition, you can also arrange it twice a day. As for the specific number of coarse grains eaten, cellulose can be used as a benchmark to measure, which is directly proportional to the heat absorbed by the human body every day. Generally speaking, people need 25 grams of cellulose absorption 1800 calories a day, 30 grams of cellulose 2400 calories, 35 grams of fiber 2800 calories. 1- 18-year-old children need 5- 10g of cellulose.

Coarse grains also have their own shortcomings.

Everything has two sides, and coarse grains also have their own disadvantages.

Everything has two sides, and coarse grains also have their own disadvantages. First, coarse grains are not easy to digest, and the absorption rate of nutrients in coarse grains is low. Take bean products as an example. When you eat boiled and fried soybeans, the absorption and digestion rate of protein is only 50% at most. However, after soybean is processed into tofu, the absorption rate rises to 90%-95%.

The second disadvantage is that coarse grains affect the absorption of other nutrients such as calcium and iron. Long-term consumption of high-fiber foods will hinder people's protein supplementation, lack of fat intake and lack of trace elements, thus damaging the functions of organs such as bones, heart and blood, and reducing human immunity and disease resistance.

The third disadvantage is that coarse grains have poor sensory quality and low nutritional value. The same quality of flour and rice and coarse grains, flour and rice must have higher nutrition and energy.

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Modern people are less interested in too delicate food, and more and more favor coarse grains. Indeed, coarse grains contain a lot of cellulose, which can promote intestinal peristalsis and prevent constipation. These effects are beneficial to prevent intestinal cancer and cardiovascular and cerebrovascular diseases caused by hyperlipidemia. However, if you eat too much cellulose, it will also cause harm to the human body.

First, the benefits of eating coarse grains: coarse grains are also rich in trace elements such as calcium, magnesium and selenium and various vitamins, which can promote metabolism, enhance physical fitness and delay aging. Selenium is also an anticancer substance, which can be combined with many carcinogens in the body and excreted through the digestive tract.

Lack of plant fiber in food is one of the important reasons for the increase of diabetes, cardiovascular and cerebrovascular diseases and cancer in recent years, and dietary fiber can prevent colon cancer, rectal cancer and intestinal diverticulosis.

The anti-cancer principle of plant fiber lies in the role of "cleaning the intestine", which can promote intestinal peristalsis, shorten the passage time of intestinal contents and reduce the possibility of carcinogens being absorbed by the human body. In addition, the excess of protein, fat and sugar is also the trigger of cancer, and the obesity caused by it is often the trigger of some endocrine-related cancers.

Studies have shown that the high fiber diet in coarse grains can hinder the absorption of these three nutrients, reduce obesity and effectively prevent cancer.

Second, the harm of eating too much coarse grains: cellulose will not only hinder the absorption of harmful substances, but also affect the absorption of protein, inorganic salts and some trace elements in food.

For example, if you eat boiled and fried soybeans, the protein absorption and digestibility of the human body is only 50% at most, but after processing soybeans into tofu, the absorption rate will rise to 90%. The principle is that the fiber components in beans are destroyed after processing.

Long-term consumption of high-fiber foods will hinder people's protein supplementation, lack of fat intake and lack of trace elements, thus damaging the functions of organs such as bones, heart and blood, and reducing human immunity and disease resistance.

In fact, ancient people mainly ate coarse grains, but their life span was only 1/4 of that of modern people, or even less. Although related to other factors, malnutrition caused by coarse grains is also an important factor.

Experts suggest that a healthy adult's daily intake of cellulose should be 10-30g. Vegetables with more cellulose include leek, celery, water bamboo, pumpkin, bitter gourd, red beans, water spinach, soybeans and mung beans, which can be eaten in moderation.

In addition, the combination of delicacy and delicacy requires the diversification of public food, and "delicacy and delicacy can complement each other"; When coarse grains are matched with non-staple foods, the content of lysine in coarse grains is less, which can be matched with non-staple foods such as milk to make up for its deficiency; If coarse grains are eaten carefully, they generally have the shortcomings of poor sensory quality and poor absorption. This problem can be solved by cooking coarse grains into porridge or mixing them with flour and rice.