Compared with flour and rice, which we usually eat polished rice and white flour, coarse grains mainly include corn, millet, purple rice, sorghum, oats, buckwheat, wheat bran and various dried beans, such as soybeans, green beans, red beans and mung beans. Coarse grains are rich in insoluble cellulose, which is beneficial to ensure the normal operation of digestive system. It works with soluble fiber to reduce the concentration of low-density cholesterol and triglyceride in blood; Increase the residence time of food in the stomach, delay the speed 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 overeating coarse grains also has disadvantages. Take people aged 25-35 as an example, if they eat too much "coarse food", 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. Disadvantages of overeating coarse grains 1. If you eat too much coarse grains, it 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 and make the human body lack 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 nutrients, the harm caused by overeating coarse grains is the most obvious, including pregnant and lactating women and teenagers who are growing up. 4. Cellulose can also interfere with drug absorption. It can reduce the efficacy of some hypolipidemic drugs and antipsychotics. Three ways to eat coarse grains correctly 1. Eat coarse grains and drink plenty of water in time. The cellulose in coarse grains needs to be backed by enough water to ensure the normal work of the intestines. Generally, if you eat more 1 times cellulose, you should drink more 1 times water. 2. Eating coarse grains step by step suddenly increases or decreases the consumption of coarse grains, which will cause intestinal reaction. 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. 3. Eat coarse grains with meat dishes. When we make food every day, we should not only take into account our tastes and hobbies, but also consider the combination of meat and vegetables and balance our 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 effect of losing weight, just like corn, which also contains a lot of magnesium. Magnesium can strengthen the peristalsis of intestinal wall and promote the excretion of body waste, which is very beneficial to lose weight. When the corn is ripe, the tassel of the ear has diuretic effect and is also beneficial to lose weight. We can make corn soup as tea, or make corn into corn cakes, tortillas and so on. The puffed popcorn has a large volume, which can eliminate people's hunger after eating, but the calorie content after eating is very low, so it is a green food to lose weight. Like a sweet potato. According to research and determination, every 100 grams of sweet potato contains only 127 kcal, 0.5 grams of crude fiber, 0.2 grams of fat, 29.5 grams of carbohydrates, and other substances such as inorganic salts and vitamins. Sweet potatoes contain only half as much calories as 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 potato can be eaten raw, steamed, boiled and baked. Before cooking, soak sweet potatoes in salt water for one or two hours before cooking or roasting, 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 will make people's internal fire attack, some people will have flushed or gloomy faces, and some will have spots. What's more serious is that the incidence of intestinal cancer will increase greatly. Some people describe that there are three standards of health, that is, eating fast, sleeping fast and pulling fast, which promote the healthy circulation of human body. To do this, it is necessary to increase crude fiber in the diet and stimulate intestinal peristalsis. Some people say that it makes sense to eat more grass if you have money. This kind of crude fiber is abundant in grains, vegetables and fruits, such as sorghum, corn and sweet potato in coarse grains, celery, leek and bamboo shoots in vegetables and pineapple in fruits. Eating more such crude fiber is like sending cleaners to the body every day, and the skin will become delicate.