1. Nutritional analysis of coarse grains
Because of the simple processing, many nutrients not found in flour and rice are preserved in coarse grains. For example, the carbohydrate content is lower than that of flour and rice, which contains more dietary fiber and is rich in B vitamins. At the same time, many coarse grains also have medicinal value. Buckwheat contains "chlorophyll" and "rutin" which other grains do not have, and can treat hypertension; Corn can accelerate intestinal peristalsis, avoid colorectal cancer, and effectively prevent and treat hyperlipidemia, arteriosclerosis and gallstones. Therefore, people suffering from obesity, hyperlipidemia, diabetes, constipation and other diseases should eat more coarse grains.
Because coarse grains contain more cellulose and plant acids, the daily intake of cellulose exceeds 5g, and long-term consumption will hinder people's protein supplement, reduce the utilization rate of fat, cause damage to bones, heart, blood and other functions, reduce human immunity, and even affect fertility.
In addition, the phytic acid content in buckwheat, oat and corn is high, which will hinder the absorption of calcium, iron, zinc and phosphorus and affect the metabolic balance of minerals in the intestine. Therefore, the intake of these minerals should be increased when eating coarse grains.
Experts point out that healthy people should contain 3 ~ 5g of cellulose in their regular diet, and 6 points of coarse grains and 4 points of flour and rice are the most suitable. From the nutritional point of view, it is better to mix corn, millet and soybean in a ratio of 1: 1: 2 when they are eaten alone, because this will make protein play a complementary role. Laba porridge, eight-treasure porridge, assorted vegetables and so on, which we often eat in our daily life, are all good mixed foods of coarse grains.
2. Disadvantages of eating more coarse grains
Take people aged 25 to 35 as an example. If they eat too much coarse grains, 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.
1。 If you eat too much coarse grains, it will affect digestion. Excessive fiber 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 in the growth and development period.
4。 Cellulose also has the function of interfering with drug absorption. It can reduce the efficacy of some hypolipidemic drugs and antipsychotics.
3. Who eats coarse grains carefully
1. Children
Children's digestion and absorption ability is weak, and eating too much coarse grains will cause indigestion. Coarse grains will also affect the digestion and absorption of minerals such as calcium, iron and zinc, which is not good for children's growth and development.
children under the age of 3 should eat less coarse grains. If you must add a little coarse grains to your child's diet, you should also "make fine coarse grains", such as cooking porridge with finely processed corn flour. Don't give your child miscellaneous grains more than twice a week, and don't exceed 25 grams each time. The best way to feed children miscellaneous grains is to mix coarse and fine grains, such as two-meter porridge mixed with rice and millet.
2. Teenagers
Teenagers are in a vigorous period of growth and development. Eating coarse grains for a long time will lead to malnutrition and even affect reproductive ability. It is recommended to eat coarse grains no more than three times a week, with 5 grams each time.
3. The elderly
The metabolic capacity of the elderly is reduced, and the adjustment and adaptability of the digestive system is also reduced. Eating too much high-fiber food such as coarse grains for a long time will hinder the protein supplement of the elderly, reduce the fat intake and lack trace elements, which will affect the functions of bones, organs and hematopoiesis.
4. How to eat coarse grains healthily
1. Coarse grains don't need to be finely cooked
The more refined the grain is, the more vitamins, protein and cellulose will be lost. Although dietary fiber in coarse grains can't be digested and utilized by human body, it can clear intestines and regulate qi, and promote the discharge of food residues. Coarse grains are delicious and healthy when eaten coarsely.
2. Drink plenty of water when eating coarse grains
The cellulose in coarse grains needs to be backed by sufficient water, because it is difficult to digest. Generally, if you eat twice as much cellulose, you need to drink twice as much water to ensure the normal work of the intestines.
3. Eat coarse grains step by step
If we suddenly increase or decrease the amount of coarse grains, it will cause intestinal discomfort. For people who mainly eat meat on weekdays, in order to adapt to the intestines as soon as possible, we should increase the amount of coarse grains step by step and should not rush into it.
4. Eating coarse grains with meat and vegetables
Eating coarse grains does not mean eating only coarse grains. Besides taking into account the taste and hobbies, we should also consider the combination of meat and vegetables and balance the diet, and make appropriate adjustments according to personal circumstances.