First of all, drink plenty of water when eating coarse grains. The cellulose in coarse grains needs to be backed by sufficient water to ensure the normal work of the intestine. Generally, if you eat more 1 times cellulose, you should drink more 1 times water. Eat coarse grains step by step. A sudden increase or decrease in the consumption of coarse grains will cause intestinal reactions. For people who are usually meat-oriented, in order to help the intestines adapt and increase the consumption of coarse grains, they should be gradual and not rushed. Eat coarse grains with meat dishes. Dining should consider the combination of meat and vegetables and balance the diet. The daily intake of coarse grains should be 30 ~ 60 grams, but it should also be adjusted according to personal conditions.

Old people and children need coarse grains and fine cooking. Old people and children with underdeveloped digestive system, because of weak digestion and absorption function, eating too much coarse grains will increase the gastrointestinal burden and hinder the absorption and utilization of other nutrients. For this kind of people, in addition to choosing digestible coarse grains such as millet and rhubarb rice, and appropriately reducing the amount of coarse grains, we can also improve the absorption rate by improving cooking methods, such as boiling porridge soft and sticky, grinding coarse grains and so on.

Adjust the variety according to your own physique. Oats are rich in soluble dietary fiber, which is suitable for people with high blood fat and obesity. Red beans and coix seed are suitable for people with edema and physique. People with hot constitution can eat more cold and moist miscellaneous grains such as mung beans and buckwheat; Those with cold constitution should choose warm miscellaneous grains such as sorghum, adzuki bean and glutinous rice; People with poor stomach and intestines can choose millet, rhubarb rice and brown rice, which are easy to digest when cooked in porridge.

Cooking in a pressure cooker protects nutrition. Dark coarse grains such as red beans, mung beans and black rice are rich in antioxidant components, which can help the human body remove free radicals and resist aging. Cooking in pressure cooker can avoid food contact with too much oxygen, which is very beneficial to preserve valuable antioxidant components in coarse grains, such as polyphenols.