Coarse grain every day to eat is not allowed. Although coarse grains are rich in fiber, can help our stomach and intestines to do exercise, but if you eat coarse grains every day for the human body, it will cause too much fiber. It is recommended that you can eat coarse grains at the same time, mixed with some fresh fruits and vegetables, can also be effective in replenishing the body needs.
Eating roughage notes:
1, after eating roughage to drink more water.
Coarse grain contains more dietary fiber, need to have enough water to ensure the normal digestion of the gastrointestinal tract. Therefore, if you eat coarse food products containing less water, such as mixed beans and rice, corn nest, etc., you should drink more water as appropriate.
2, the elderly, children should be coarse grain fine.
The elderly, the digestive system is not yet well developed children, due to digestion and absorption function is weak, eat too much coarse grains will increase the gastrointestinal burden, but also impede the absorption and utilization of other nutrients. For this group of people, in addition to the choice of millet, rhubarb rice and other easily digestible coarse grains, and appropriate to reduce the amount of eating coarse grains, but also by improving the cooking methods to improve the absorption rate, such as the porridge to cook soft and sticky, coarse grains grinding powder. However, it should be reminded that for diabetics, the softer and stickier the porridge is, the faster the postprandial blood sugar rises.
3, according to their own constitution to adjust the variety.
Oats soluble dietary fiber content is rich, suitable for high blood fat and obese people; red beans, barley diuretic swelling, suitable for edema body people; body hotter people can eat mung beans, buckwheat and other cold moisturizing grains; cold body should choose sorghum, red beans, glutinous rice and other warm grains; gastrointestinal bad people can choose millet, rhubarb rice and brown rice, this kind of coarse grains porridge to eat easy to digest.
4, cooking with a pressure cooker to protect the nutrition.
Red beans, mung beans and black rice and other dark-colored grains are rich in antioxidants, which can help the body remove free radicals and resist aging. Pressure cooker cooking can avoid food exposure to too much oxygen, for the preservation of valuable antioxidant ingredients in coarse grains, such as polyphenols is very favorable. Foreign studies have also confirmed that steaming can reduce the antioxidant capacity of beans, however, using a pressure cooker to cook beans can reduce the loss of antioxidants under the same degree of softness.
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