Compared with the white flour and rice we usually eat, coarse grains mainly include corn, millet, purple rice, sorghum, oats, buckwheat, wheat bran and various dried beans, such as soybeans, mung beans, red beans and mung beans.
Coarse grains are rich in insoluble cellulose, which is beneficial to ensure the normal operation of digestive system. Together with soluble fiber, it reduces the concentration of low-density cholesterol and triglyceride in blood; Increase the residence time of food in the stomach, delay the rate of glucose absorption after meals, and reduce the risk of hypertension, diabetes, obesity and cardiovascular and cerebrovascular diseases.
Medical research also shows that cellulose helps to resist many diseases such as gastric cancer, intestinal cancer, breast cancer and ulcerative enteritis. But for coarse grains, we should not eat too much, because excessive consumption of coarse grains also has disadvantages.
Take people aged 25-35 as an example. If you eat too much "coarse grains", it will affect the absorption of protein, inorganic salts and some trace elements by human body functions, and even affect the reproductive capacity of human body.
The disadvantages of excessive consumption of coarse grains
1. Eating too much coarse grains will affect digestion. Excessive cellulose can lead to acute symptoms such as intestinal obstruction and dehydration.
2. Eating coarse grains for a long time will also affect absorption, so that the human body lacks many basic nutrients. The so-called "delicious face" is a typical manifestation of malnutrition caused by eating too much cellulose.
3. For those "special" people who need a lot of nutrition, the harm caused by excessive consumption of coarse grains is the most obvious, including pregnant women, lactating women and growing teenagers.
4. Cellulose can also interfere with drug absorption. It can reduce the efficacy of some hypolipidemic drugs and antipsychotic drugs.
Three ways to eat coarse grains correctly
1. Eat coarse grains and drink plenty of water in time. The cellulose in coarse grains needs sufficient water as the backing to ensure the normal operation of the intestine. Generally, if you eat 1 times cellulose, you should drink 1 times more water.
2. Eat coarse grains step by step, and suddenly increase or decrease the consumption of coarse grains, which will cause intestinal reaction. For people who usually focus on meat, in order to help the intestines adapt and increase the intake of coarse grains, it is necessary to step by step and not rush.
3. Eat coarse grains with meat dishes. When we make food every day, we should not only consider our own tastes and hobbies, but also consider the combination of meat and vegetables and a balanced diet. The daily intake of coarse grains should be 30 ~ 60 grams, but it should also be adjusted according to personal conditions.
Question 2: Types of coarse grains Compared with foods such as flour and rice, what coarse grains are there, including:
Cereals: corn, millet, Redmi, black rice, purple rice, barley, sorghum, oats, buckwheat, etc.
Miscellaneous beans: soybeans, red beans, mung beans, black beans, kidney beans, mung beans, broad beans, peas, etc.
Tubers: sweet potato, potato, yam, etc.
Question 3: What miscellaneous grains are there, záliáng?
Miscellaneous grains usually refer to grain and legume crops other than rice, wheat, corn, soybeans and potatoes. Mainly include: sorghum, millet, buckwheat (beet, bitter buckwheat), oat (naked oats), barley, millet, coix seed, grain amaranth, kidney bean (kidney bean), mung bean, adzuki bean (red bean), broad bean, pea, cowpea and lentil (lentil), which are characterized by short growth period.
Nutrition believes that the best diet is actually a balanced diet. The first principle of a balanced diet requires that foods be as diverse as possible. One is variety, that is, try to eat all kinds of food, such as grain, meat, beans, milk, eggs, vegetables, fruits, oil, fat and so on; The other is the diversity of species, that is, we should try to eat all kinds of food, such as pork, beef, mutton, chicken, fish, rabbits, ducks and so on.
The same is true of grain. Only rice and white flour do not conform to the principle of balanced diet, and coarse grains, such as millet, corn, buckwheat, sorghum and oats, are also eaten. There is an understanding in Huangdi Neijing, an ancient book of traditional Chinese medicine, that is, five grains are the supplement, five fruits are the help, five animals are the benefit, and five dishes are the supplement. Among the five grains, rice and wheat are generally considered to belong to flour and rice; Coarse grains refer to other grains except rice and wheat, that is, corn, buckwheat, oats, millet, sorghum and potatoes mentioned above. Some trace elements in miscellaneous grains, such as iron, magnesium, zinc and selenium, are more than those in flour and rice. These trace elements are of great value to human health. The contents of potassium, calcium, vitamin E, folic acid and bioflavonoids in coarse grains are also richer than those in flour and rice.
Coarse grains are good for diabetes. Replacing some flour and rice with coarse grains is good for diabetic patients to control blood sugar. Recent studies show that the postprandial blood sugar changes after eating coarse grains and miscellaneous beans are generally less than those of wheat and ordinary rice, which is beneficial to control blood sugar in diabetic patients. At present, some foreign diabetic dietary guidance organizations suggest that diabetic patients should try to choose coarse grains and miscellaneous beans, which can be eaten as staple food or part of staple food. But the ability of these coarse grains and miscellaneous beans to maintain postprandial blood glucose response is also different. Such as oat, buckwheat, barley, Redmi, black rice, adzuki bean and lentil, can obviously relieve postprandial hyperglycemia of diabetic patients, reduce blood sugar fluctuation within 24 hours, and reduce fasting blood sugar and insulin secretion, which is beneficial to blood sugar control of diabetic patients.
Coarse grains help to lower blood pressure.
Buckwheat: The difference is that buckwheat contains rutin, which can lower cholesterol in human blood and protect blood vessels. Nepalese at the southern foot of the Himalayas. Not only eat a lot of buckwheat noodles, but also eat tender stems and leaves of buckwheat, while local residents rarely suffer from hypertension.
② Oats: In recent years, linoleic acid has been found in oats, and the linoleic acid in 50g oats is equivalent to 10 grain of wheat straw, so oats can inhibit the increase of cholesterol. It is reported that a related study in the United States confirmed that eating 60 grams of oats every day can reduce cholesterol by an average of 3%. British research shows that drinking a bowl of oatmeal every morning can reduce the death rate of heart disease by 6%. Many enzymes contained in oatmeal have strong vitality and help to delay cell aging.
③ Corn: Corn contains more linoleic acid, multivitamins, cellulose and various minerals, especially magnesium and selenium, which has comprehensive health care functions. In recent years, it has been found that corn contains a longevity factor-glutathione, which can produce glutathione oxidase with the participation of selenium, and has anti-aging and anti-aging effects.
④ Soybean: Experiments have proved that soybean and its products have special effects on cardiovascular system. Regular consumption of soybean food can effectively reduce serum cholesterol and help reduce the damage of arterial wall. Some scholars have found that soybeans soaked in vinegar can be used to treat hypertension and obesity. Because the saponin in soybean can eliminate the fat attached to the blood vessel wall and reduce the cholesterol content in blood.
⑤ Sweet potato: Professor Schwartz of the United States found that there are estrogen-like substances in sweet potato, which have a certain effect on keeping skin delicate and delaying cell aging. Japanese medical experts reported that mucin in sweet potato is a mixture of polysaccharide and protein, which belongs to collagen and mucopolysaccharide. It can relieve fatigue, improve human immunity, promote cholesterol excretion, maintain arterial elasticity and prevent arteriosclerosis, thus reducing the occurrence of cardiovascular diseases such as hypertension. Eat ... >>
Question 4: What grains does the whole grain include? Compared with the white flour and rice we usually eat, coarse grains mainly include corn, millet, purple rice, sorghum, oats, buckwheat, wheat bran and various dried beans, such as soybeans, mung beans, red beans and mung beans. Coarse grains are rich in insoluble cellulose, which is beneficial to ensure the normal operation of digestive system. Together with soluble fiber, it reduces the concentration of low-density cholesterol and triglyceride in blood; Increase the residence time of food in the stomach, delay the rate of glucose absorption after meals, and reduce the risk of hypertension, diabetes, obesity and cardiovascular and cerebrovascular diseases. Medical research also shows that cellulose helps to resist many diseases such as gastric cancer, intestinal cancer, breast cancer and ulcerative enteritis. But for coarse grains, we should not eat too much, because excessive consumption of coarse grains also has disadvantages. Take people aged 25-35 as an example. If you eat too much "coarse grains", it will affect the absorption of protein, inorganic salts and some trace elements by human body functions, and even affect the reproductive capacity of human body. The disadvantage of eating too much coarse grains is 1. Eating too much coarse grains will affect digestion. Excessive cellulose can lead to acute symptoms such as intestinal obstruction and dehydration. 2. Eating coarse grains for a long time will also affect absorption, so that the human body lacks many basic nutrients. The so-called "delicious face" is a typical manifestation of malnutrition caused by eating too much cellulose. 3. For those "special" people who need a lot of nutrition, the harm caused by excessive consumption of coarse grains is the most obvious, including pregnant and lactating women and growing teenagers. 4. Cellulose can also interfere with drug absorption. It can reduce the efficacy of some hypolipidemic drugs and antipsychotic drugs. Three ways to eat coarse grains correctly 1. Eat coarse grains and drink plenty of water in time. The cellulose in coarse grains needs sufficient water as the backing to ensure the normal operation of the intestine. Generally, if you eat 1 times cellulose, you should drink 1 times more water. 2. Eating coarse grains step by step and suddenly increasing or decreasing the consumption of coarse grains will cause intestinal reaction. For people who usually focus on meat, in order to help the intestines adapt and increase the intake of coarse grains, it is necessary to step by step and not rush. 3. Eat coarse grains with meat dishes. When we make food every day, we should not only consider our own tastes and hobbies, but also consider the combination of meat and vegetables and a balanced diet. The daily intake of coarse grains should be 30 ~ 60 grams, but it should also be adjusted according to personal conditions. Coarse grains can also lose weight. Coarse grains have the function of losing weight, just like corn, and also contain a lot of magnesium. Magnesium can strengthen the peristalsis of intestinal wall and promote the excretion of waste in the body, which is very beneficial to lose weight. When the corn is ripe, the tassel on the ear has diuretic effect, which is also beneficial to lose weight. We can make corn soup into tea, or corn into tortillas, tortillas and so on. Puffed popcorn has a large volume, which can eliminate people's hunger after eating, but its calorie content is very low after eating, so it is a green food to lose weight. Like sweet potatoes. According to research and determination, each hundred grams of sweet potato contains only 127 kcal, 0.5g of crude fiber, 0.2g of fat, 29.5g of carbohydrate, inorganic salts, vitamins and other substances. The heat of sweet potato is only half that of steamed bread. Sweet potato can replace food to satisfy hunger. Sweet potato is an alkaline food, which can inhibit the growth and accumulation of subcutaneous fat after eating. In addition, sweet potatoes are also good for defecation and weight loss. Sweet potatoes can be eaten raw, steamed, boiled and roasted. Before cooking, soak sweet potatoes in salt water for an hour or two before cooking or baking, which can reduce the discomfort such as pantothenic acid, flatulence and exhaust after eating. Coarse grain beauty for beauty, long-term food is too fine and too refined, in addition to not getting the necessary nutrition, it will also increase the possibility of dental disease and constipation. Constipation can cause internal fire, some people will be flushed or gloomy, and some people will have spots. More seriously, the incidence of intestinal cancer will increase greatly. Some people describe that there are three standards for health, that is, eating fast, sleeping fast and pulling fast, so as to promote the healthy circulation of human body. To do this, it is necessary to increase crude fiber and intestinal peristalsis in the diet. Some people say that it makes sense to eat more grass with money. This crude fiber is rich in grains, vegetables and fruits, such as sorghum, corn and sweet potato in coarse grains, celery, leek, bamboo shoots in vegetables and pineapple in fruits. Eating more such crude fiber is like sending detergent to the body every day, and the skin will become delicate.
Question 5: What does coarse grains include? Coarse grains mainly include
1. Cereals: corn, Redmi, black rice, purple rice, oats, millet, sorghum, barley, buckwheat/wheat bran, etc.
2, miscellaneous beans: soybeans, red beans, black beans, mung beans, mung beans, kidney beans, broad beans, peas and so on.
3. Tubers: sweet potato, yam, potato, etc.
Question 6: What kind of grain does coarse grain refer to? 1. Cereals: corn, millet, Redmi, black rice, purple rice, sorghum, barley, oats, buckwheat bran, etc.
2, miscellaneous beans: soybeans, mung beans, red beans, black beans, mung beans, kidney beans, broad beans, peas and so on.
Question 7: Compared with polished rice and white flour that we usually eat, what kinds of common coarse grains in flour and rice mainly include corn, purple rice, sorghum, oats, buckwheat, wheat bran and various dried beans, such as soybeans, mung beans, red beans and mung beans.
Question 8: What cereal has the highest nutritional value? Oat has the highest nutritional value among cereals and is known as the "king of cereals". The content of protein and dietary fiber in oat germ rice is very high in cereals, and it is also unique to β-glucan, which has a good effect on diabetes and three highs!
Question 9: What are the coarse grains? Coarse grains are foods in flour and rice, such as polished rice and white flour that we usually eat, which mainly include:
Cereals: corn, millet, Redmi, black rice, purple rice, sorghum, barley, oats, buckwheat/wheat bran, etc.
Miscellaneous beans: soybeans, mung beans, red beans, black beans, mung beans, kidney beans, broad beans, peas, etc.
Tubers: sweet potato, yam, potato, etc.
Question 10: What are the coarse grains? Compared with the white flour and rice we usually eat, coarse grains mainly include corn, millet, purple rice, sorghum, oats, buckwheat, wheat bran and various dried beans, such as soybeans, mung beans, red beans and mung beans. However, eating too much will reduce immunity. What is coarse grains? Compared with the white flour and rice we usually eat, coarse grains mainly include corn, millet, purple rice, sorghum, oats, buckwheat, wheat bran and various dried beans, such as soybeans, mung beans, red beans and mung beans. Coarse grains are rich in insoluble cellulose, which is beneficial to ensure the normal operation of digestive system. Together with soluble fiber, it reduces the concentration of low-density cholesterol and triglyceride in blood; Increase the residence time of food in the stomach, delay the rate of glucose absorption after meals, and reduce the risk of hypertension, diabetes, obesity and cardiovascular and cerebrovascular diseases. Medical research also shows that cellulose helps to resist many diseases such as gastric cancer, intestinal cancer, breast cancer and ulcerative enteritis. But for coarse grains, we should not eat too much, because excessive consumption of coarse grains also has disadvantages. Take people aged 25-35 as an example. If you eat too much "coarse grains", it will affect the absorption of protein, inorganic salts and some trace elements by human body functions, and even affect the reproductive capacity of human body. The disadvantage of eating too much coarse grains is 1. Eating too much coarse grains will affect digestion. Excessive cellulose can lead to acute symptoms such as intestinal obstruction and dehydration. 2. Eating coarse grains for a long time will also affect absorption, so that the human body lacks many basic nutrients. The so-called "delicious face" is a typical manifestation of malnutrition caused by eating too much cellulose. 3. For those "special" people who need a lot of nutrition, the harm caused by excessive consumption of coarse grains is the most obvious, including pregnant and lactating women and growing teenagers. 4. Cellulose can also interfere with drug absorption. It can reduce the efficacy of some hypolipidemic drugs and antipsychotic drugs. Three ways to eat coarse grains correctly 1. Eat coarse grains and drink plenty of water in time. The cellulose in coarse grains needs sufficient water as the backing to ensure the normal operation of the intestine. Generally, if you eat 1 times cellulose, you should drink 1 times more water. 2. Eating coarse grains step by step and suddenly increasing or decreasing the consumption of coarse grains will cause intestinal reaction. For people who usually focus on meat, in order to help the intestines adapt and increase the intake of coarse grains, it is necessary to step by step and not rush. 3. Eat coarse grains with meat dishes. When we make food every day, we should not only consider our own tastes and hobbies, but also consider the combination of meat and vegetables and a balanced diet. The daily intake of coarse grains should be 30 ~ 60 grams, but it should also be adjusted according to personal conditions.