Coarse grains retain more dietary fiber, which is not easy to digest quickly, so they stay in the stomach for a long time after eating, so they are not easy to get hungry, so the process of losing weight will not be too painful;
2. Promote intestinal peristalsis and improve constipation.
Insufficient dietary fiber intake during weight loss will lead to less defecation, and coarse grains can effectively improve this situation. Note that in the case of high dietary fiber intake, we should also pay attention to supplementing water.
3. Keep blood sugar stable.
Simple and digestible carbohydrates will quickly decompose into sugar after entering the body, leading to a rapid increase in blood sugar, which in turn stimulates the body to secrete a large amount of insulin to remove excess sugar. If a person's blood sugar is always high and low, it will affect the secretion of insulin and easily induce diabetes and obesity. The coarse grains are mostly complex carbohydrates, and the GI is relatively low. After eating them, the blood sugar rises slowly, which is easy to stabilize blood sugar.
4. Considering the taste relationship, the taste of coarse grains is not as good as that of flour and rice, which may reduce the total intake, thus reducing the calorie intake.
5. Vitamins in coarse grains are mostly B vitamins.
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: 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.