sweet potato
however, coarse grains are short of high-quality protein, fat and other nutrients. If you eat coarse grains every day, it will lead to malnutrition and decreased immunity. Eating coarse grains for a long time will also affect the human body's absorption of nutrients such as calcium and iron, which will make the human body lack many basic nutrients and cause harm to the heart and bones, thus reducing the human body's ability to resist diseases. Therefore, coarse grains can only replace some staple foods, and they should be eaten together with flour and rice in a ratio of 3:7, that is, 7% of flour and rice and 3% of coarse grains, and the varieties should be diversified. Don't keep eating some coarse grains because they are delicious, which will lead to unbalanced nutrition.
Don't fall into these misunderstandings when eating coarse grains for health
1. Replace coarse grains with processed coarse grains
The taste of coarse grains is definitely not as good as that of flour and rice, so some people choose processed coarse grains, such as coarse grains steamed bread and coarse grains bread. However, these products have gone through many deep processing, and there are few nutrients left in coarse grains, and oil, sugar and other ingredients have been added to make high-energy foods. It seems that the whole grain powder has not been deeply processed, but the finer the starch food is, the more thoroughly it is heated and gelatinized, the faster it is digested and absorbed, and the faster the blood sugar rises after eating, which is not conducive to controlling blood sugar in diabetics. For people who want to lose weight, eating coarse grains powder may make them fatter and fatter. But for people with poor gastrointestinal function, coarse grain powder can be eaten in moderation.
mung beans
2. Eating coarse grains without restraint
People who eat flour and rice for a long time suddenly consume a lot of coarse grains, which may cause indigestion, flatulence and even diarrhea. Others think that coarse grains will never get fat, so they eat them with an open stomach. But not all coarse grains are low in calories. For example, oats, a recognized diet food, have nearly three times the calories of white rice, and brown rice has almost the same calories as rice. If you don't control the amount when eating, it will also cause obesity. In addition, as mentioned above, eating too much coarse grains not only affects digestion, but also hinders the absorption of nutrients, leading to malnutrition.
coarse grains
3. Eat coarse grains without drinking water
Coarse grains contain a lot of dietary fiber, which is very absorbent. If you don't pay attention to supplementing water after eating coarse grains, it will not only cause constipation, but also cause or aggravate constipation.
4. Some special people should not eat coarse grains often
People with poor gastrointestinal function should not eat coarse grains. Dietary fiber in coarse grains is a double-edged sword, which can control sugar and reduce fat, but it is not easy to digest. People with poor gastrointestinal function will increase their gastrointestinal burden, especially those with insufficient gastric motility and gastric ulcer, which can easily cause flatulence and stomachache.
people with anemia and calcium deficiency. Because dietary fiber in coarse grains will affect the absorption of nutrients such as protein, fat, calcium and iron. Teenagers should not eat more coarse grains. Teenagers in the growing period have a high demand for nutrients, and eating too much coarse grains will affect the absorption and utilization of nutrients, which is not conducive to the growth and development of teenagers. The old people's digestive function declines, their metabolism is slow, and they eat too much coarse grains. Digestion is a big problem.
it is well known that coarse grains are good for health, but you must eat them right to keep healthy!