what are coarse grains

coarse grains are relative to flour and rice, which we usually eat, such as polished rice and white flour, and 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 you eat too much "coarse food", it will affect the absorption of protein, inorganic salts and some trace elements, and even affect the human reproductive capacity.

disadvantages of overeating coarse grains

1. If you eat too much coarse grains, it will affect your 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 the absorption, so that the human body lacks 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 eating coarse grains is the most obvious, including pregnant and lactating women and teenagers who are in the growth and development period.

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 sufficient water to ensure the normal work of the intestines. Generally, if you eat twice as much cellulose, you should drink twice as much 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 consider 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 3 ~ 6 grams, but it should also be adjusted according to personal conditions.

There is no doubt that coarse grains usually taste worse than flour and rice, which is one of the main reasons why people avoid coarse grains and strive for perfection. In addition, coarse grains with poor taste remind many people of the poor and even hungry times and the unpleasant experiences in those years. So it is not surprising that few people really like to eat coarse grains. Nutrition and health care are the main driving forces for people to choose and pay attention to coarse grains.