1, taboo population of coarse grains
1 people with anemia and malnutrition
Coarse grains are rich in dietary fiber, phytic acid and other substances, among which, for people suffering from anemia, the daily intake of dietary fiber is more than 500 mg, which will easily reduce the absorption of protein and minerals, and then aggravate the symptoms of anemia. In addition, people who are inherently malnourished should not eat it often, otherwise it will aggravate the degree of malnutrition.
2 diabetic population
There is cellulose in coarse grains. If diabetics eat too much coarse grains at once, it is easy to make nutrients such as fat and sugar in other foods not be absorbed by the human body in time and effectively, and then lead to adverse symptoms such as hypoglycemia. Therefore, people with diabetes must pay attention when eating coarse grains, or eat less.
3 Obese people
Some people who want to lose weight and keep fit will eat a lot of coarse grains instead of some high-fat foods in their diet in order to control their weight. However, the nutrients contained in food can provide energy for the human body after being decomposed, but adhering to the idea that eating coarse grains will not make you fat, it will easily lead to excessive intake, which will not achieve slimming effect, and will also aggravate the degree of obesity.
4 people with stomach diseases
Coarse grains are rich in cellulose, which is not easily digested by the human body, so it is easy to accumulate in the stomach for some people with stomach diseases who eat too much. On the one hand, it will increase the burden of gastrointestinal digestion, on the other hand, it will also cause adverse symptoms such as acid regurgitation and bloating in the stomach, which is not conducive to the recovery of stomach diseases.
5 people in the medication period
It is better for people who are taking medicine to avoid eating coarse grains, because some drugs contain antibiotics, calcium agents and other ingredients, while coarse grains are rich in dietary fiber. Therefore, dietary fiber will combine with antibiotics or calcium to form a deposit, which will hinder the play of medicinal properties in the gastrointestinal tract and greatly reduce the therapeutic effect of drugs. Therefore, people who are taking medicine should try to avoid eating coarse grains. In addition, you can consult whether the medicine taken by the doctor can be eaten with coarse grains.
6 people with poor digestive ability
Coarse grain food is slightly rough compared with fine flour food, and the cellulose and dietary fiber contained in it are not easily absorbed by human body. Therefore, for some people with poor digestive ability, eating too much coarse grains will increase the burden of gastrointestinal digestion, resulting in insufficient absorption of nutrients in coarse grains.
2. Taboos for eating coarse grains
1 Don't eat too much coarse grains every time, because coarse grains contain a lot of fiber components, which can't be digested and decomposed in time when entering the intestine, and will accumulate in the intestine, thus inducing dehydration and other adverse symptoms. Therefore, when eating coarse grains, it is necessary to reasonably mix and control the intake to avoid adverse reactions caused by eating too much.
Coarse grains are rich in cellulose, which can be better absorbed by the human body when it is full of water, so it is necessary to drink plenty of water when eating coarse grains.
When eating coarse grains, we also need to pay attention to the balanced collocation of food nutrition. In addition to taking into account the taste, we also need to pay attention to the collocation of meat and vegetables. Because the main ingredients in coarse grains are nutrients such as dietary fiber, and the daily intake of human body should be kept at about 600 mg, in addition, protein and fat are also important ingredients needed by human body. Therefore, while eating coarse grains, it is also necessary to eat some meat and food rich in protein.
3. The benefits of eating coarse grains
1. Increase nutrition supply
Under the same weight and energy, the whole grain can provide vitamins B 1, B2, potassium, magnesium and other minerals equivalent to more than 3 times of white rice. Therefore, eating coarse grains (whole grains) can make people get more nutrients on the premise of satiety.
People with poor stomach and intestines should never refuse to eat coarse grains because of their "rough" appearance. As long as they choose good varieties, they will not increase the burden on the digestive system, but can help absorb more nutrients.
2. Intake of health ingredients
Whole grains contain not only more dietary fiber and vitamins, but also more antioxidants. Coarse cereals with red, purple and black skins are good sources of anthocyanins, while yellow whole grains contain carotenoids, and barley and oats are rich in beta- glucan.
These substances have their own health benefits, such as helping to prevent cancer, coronary heart disease, helping to control postprandial blood sugar and blood cholesterol, and delaying eye aging. The health components in white rice and white flour are very small.
3. Reduce the risk of intestinal cancer
Whole grains are rich in cellulose and total dietary fiber. Under the same weight, it can provide more dietary fiber and resistant starch, which can not only help to clear the bowels and relieve constipation, but also promote the proliferation of beneficial bacteria in the large intestine, improve the intestinal microecological environment and help reduce the risk of intestinal cancer.
4. Good control of blood sugar
The more white and soft the staple food, the more violent it is to raise blood sugar. Even with the same amount of starch, because eating whole grains requires chewing, the digestion speed is slow, and the postprandial blood sugar is relatively low, which can reduce the demand for insulin. People with diabetes should choose a variety of staple foods such as miscellaneous grains, oats, barley and brown rice.
Step 5 Enhance satiety
A bowl of miscellaneous grains and bean porridge is full and not hungry for a long time. However, white rice and bread with the same energy are fast to eat, poor in satiety, and easy to feel hungry, resulting in unconsciously letting the body consume more calories. If you want to lose weight for a long time, you need to control your dietary energy, and at the same time, you can't lose nutrients such as vitamins and minerals, and you can't feel obviously hungry. In this case, miscellaneous grains and bean porridge is the best choice.
6. Help prevent obesity
People who eat the most whole grains every day have less risk of getting fat with age, while those who eat refined white rice and refined white flour have a great risk of getting fat in middle age. Eating whole grains is not easy to overeat, and the blood sugar rises slowly after meals, and the demand for insulin is small, which is conducive to inhibiting the synthesis of fat.
7. Help improve skin quality
Taking whole grains as staple food, on the one hand, it can obtain dietary fiber, which can make intestinal excretion smooth, on the other hand, it can balance hormone levels, and at the same time, it can also provide rich B vitamins, thus reducing the situation of excessive oil production, acne, cracking and seborrheic dermatitis on facial skin, and gradually making the skin smooth and smooth.
8. Effectively prevent drowsiness after meals
Many people have this experience. After lunch, they feel particularly lazy, their brains become slow, and even sleepy.
You may wonder why you still feel tired after eating because you think the food is not greasy and easy to digest. This is because a large number of white and soft staple foods will cause blood sugar to be quickly absorbed into the blood and the insulin level to rise rapidly, and the high insulin level may also be one of the reasons for the post-meal drowsiness of the human body.
9. Guarantee physical strength and thinking ability
B vitamins are very important for the efficient work and abundant physical fitness of the nervous system, especially vitamin B 1. The most practical sources of vitamin B 1 are whole grains, beans and potatoes. People who often eat miscellaneous grains are full of energy and are not easy to get tired.
10. Help balance hormone levels.
Women who are overweight are more likely to suffer from breast hyperplasia and uterine fibroids, and the risk of breast cancer is also greater. Women who eat more whole grains on weekdays have lower body fat content under the same conditions, which is beneficial to prevent the above diseases. At the same time, eating whole grains to get more dietary fiber is also conducive to reducing the utilization rate of cholesterol in the diet and avoiding excessive levels of steroid hormones such as estrogen.