Compared with polished rice and flour and rice that we usually eat, coarse grains mainly include corn, purple rice, sorghum, oats, buckwheat, wheat bran and various dried beans, such as soybeans, mung beans, red beans and mung beans.

Corn (Latin name: Zea Mays L.) belongs to the genus Panicum. Alias: Corn, Bonzi, Baogu, Mi Bao, Baosu, Hosta, Corn, pearl rice, and Su, which are called pearl grains in northeast Liaoning dialect, coix seed in Chaozhou dialect, millet in Cantonese and Fanmai in Minnan dialect.

Buckwheat (scientific name: buckwheat Moench. ), alias: buckwheat, rye, triangle wheat, etc. ; Panicum miliaceum. The stem is erect, 30-90 cm high, branched at the upper part, green or red, with longitudinal edge, glabrous or papillate along one side of the longitudinal edge. The leaves are triangular or ovoid, 2.5-7 cm long and 2-5 cm wide, the top is tapered, the base is heart-shaped, and both sides are papillae along the veins.

Soybean (scientific name: soybean (Linn. ) Merr) commonly known as soybean. Leguminosae is panicum miliaceum, 30-90cm high. Stems stout, erect, densely covered with brown bristles. Leaves usually 3-foliolate; Stipules and yellow pilose; Petiole 2-20 cm long; Leaflets broadly ovate, papery; Racemes have fewer short flowers and more long flowers; The total pedicel usually has 5-8 sessile, closely arranged flowers; Bracts lanceolate, strigose; Bracteoles lanceolate, appressed setae.

Sorghum, millet of Gramineae. Culms are stout and erect, with supporting roots at the base nodes. Leaf sheaths glabrous or a little powdery; Ligule is hard, the apex is round, and the edge is ciliate. Sex likes warmth, drought tolerance and waterlogging tolerance. According to characters and uses, it can be divided into edible sorghum, sugar sorghum, broom sorghum and so on. China is widely cultivated, especially in the northeast. Edible sorghum grains are used for food and wine making. Sorghum stems used to make sugar can be made into syrup or eaten raw.

Mung bean (Mung bean. ) Wilcek. ) belongs to Leguminosae. Alias green adzuki bean (named for its green color), wild bean, planted bean, etc. It has been cultivated in China for more than 2000 years. Native to India and Myanmar. Seeds and stems are widely eaten. The role of mung bean in clearing heat is in the skin, and the role of detoxification is in the meat. Mung bean soup is a family's regular summer cool drink, suitable for all ages. Traditional mung bean products include mung bean cake, mung bean wine, mung bean cake, mung bean paste, mung bean powder skin and so on.

The nutrients contained in various coarse grains have their own strengths, and oats are rich in protein; Millet is rich in tryptophan, carotene, iron and B vitamins. Beans are rich in high-quality protein and fat; Sorghum is rich in fatty acids and iron. Compared with coarse grains, polished white rice and polished white flour lost some nutrients during grain processing, especially vitamin B 1 and inorganic salts. Coarse grains are simple to process and retain many nutrients that are not found in flour and rice. In terms of nutrients, the content of protein in coarse grains is relatively low, while the content of starch, cellulose, inorganic salts and B vitamins is rich.

Extended data

If you want to make your stomach accept coarse grains with poor taste, you must pay attention to the way you eat them, such as mixing flour with rice and coarse grains, or making them into local flavor foods. Eat coarse grains step by step, otherwise it will cause intestinal reaction. Eat coarse grains with meat dishes and drink plenty of water. The average person should eat 30-60 grams of coarse grains every day, but the following people should eat coarse grains rationally.

1, people with poor gastrointestinal function

The gastrointestinal function of the elderly and children is weak, and it is a great burden for them to consume too much dietary fiber.

2. People who lack elements such as calcium and iron.

Coarse grains contain phytic acid and dietary fiber, which combine to form a precipitate, which hinders the absorption of minerals and affects the metabolic balance of minerals in the intestine.

3. People with digestive system diseases

If you have cirrhosis, esophageal varices or gastric ulcer, eating a lot of coarse grains is easy to cause venous rupture and ulcer bleeding.

4. People with low immunity

If you consume more than 50g of cellulose every day for a long time, it will hinder people's protein supplement, reduce the utilization rate of fat, damage the functions of organs such as bones, heart and blood, and reduce people's immunity.

Eating coarse grains and drinking plenty of water is not easy to digest cellulose.

In many supermarkets and rice shops, coarse grains have become a popular product, and many hotels have added "coarse grains banquets", and some even went to the mountains to eat farmhouse meals.

Most coarse grains are not only rich in essential amino acids and high-quality protein, but also contain minerals and vitamins such as calcium and phosphorus. Compared with rice and white flour, coarse grains have lower carbohydrate content and higher dietary fiber content, which makes them feel full more easily, thus reducing calorie intake and achieving the effect of losing weight. The Food and Agriculture Organization of the United Nations suggests that healthy people should contain 30 to 50 grams of fiber in their daily diet.

Adults had better eat 50 ~100g coarse grains every day, and the more varieties, the better. Coarse grains are rich in dietary fiber, which will produce mechanical stimulation to the large intestine, accelerate intestinal peristalsis, promote food residues to be excreted as soon as possible, and ensure the normal operation of the digestive system. Dietary fiber in coarse grains has adsorption effect, which can delay the absorption of glucose after meals and has a good preventive and therapeutic effect on hypertension, diabetes and cardiovascular and cerebrovascular diseases.

Remember to drink plenty of water after eating coarse grains, because the cellulose in coarse grains needs enough water to ensure the normal digestion of gastrointestinal tract. Generally speaking, if you eat twice as much cellulose, you have to drink twice as much water. In addition, because the gastrointestinal function of the elderly is weakened, eating too much coarse grains will lead to abdominal distension and weakened digestion and absorption function, so it is necessary to eat coarse grains in moderation.

Source: Baidu Encyclopedia-Coarse grains