1, affecting digestion Too much coarse grains will affect digestion, because coarse grains contain more cellulose components. Excessive consumption will lead to abdominal distension, affect appetite, and even lead to intestinal obstruction, dehydration and other symptoms. Therefore, drink plenty of water when eating coarse grains, and the dietary fiber in coarse grains needs sufficient water as support to ensure the normal operation of the intestines. If you eat twice as much dietary fiber, you probably need to add twice as much water.
2. Eating coarse grains will obviously delay gastric emptying and cause gastric acid reflux. People of all ages may have acid reflux symptoms. Excessive coarse grains entering the stomach may lead to food accumulation. When food accumulates in the stomach, these foods will be wrapped in gastric acid and flow back into the esophagus, causing acid reflux and damage to the esophageal mucosa.
3. Dietary fiber that interferes with the absorption of drugs will also interfere with the absorption of drugs, which may reduce the efficacy of some hypolipidemic drugs and antipsychotics.
4, leading to malnutrition Long-term excessive consumption of coarse grains will affect the human body's absorption of protein, inorganic salts and some trace elements, so that the human body lacks many basic nutrients, leading to malnutrition.
5, causing obesity Some people mistakenly believe that eating coarse grains is helpful for controlling blood sugar and blood lipids, so they desperately eat coarse grains. Usually, people who eat three or two grains in flour and rice can eat half a catty of coarse grains, resulting in excessive energy intake and obesity.
How to eat coarse grains 1 if the gastrointestinal tract is not good? Choose good kinds of millet, rhubarb rice, black rice, buckwheat and oats, which are nutrient-intensive and relatively easy to digest. For some coarse grains with thick skin, such as red beans, mung beans and coix seed, we should strictly control the amount, even if we eat a small amount, we should cook them very soft and rotten. Starch vegetables such as yam, pumpkin, lotus root, potato and purple potato can also be selected appropriately.
2, control the amount of gastrointestinal bad people had better give priority to with flour and rice, coarse grains, supplemented by the thickness of the collocation ratio of 4: 6. Take it 3~4 times a week. It is recommended in the Dietary Guidelines for China Residents that it is best to eat 50 ~100g coarse grains every day. However, the intake of people with poor gastrointestinal tract should be 30~60 grams.
3. Eating coarse grains can be coarse and fine. Coarse grains such as corn, potato and yam can be melted into flour and rice, and corn sparerib soup, stir-fried potato and yam chicken feet soup can also be made. Small sweet potato pieces can also be added into rice congee. In addition, the more colors of coarse and fine grain combinations, the richer the nutrition. The most typical is eight-treasure porridge, which is rich in red beans, red dates, mung beans, black beans, soybeans and glutinous rice, and is the first choice for nourishing in autumn and winter.
4. Soaking coarse grains in advance is denser than polished white rice. It can be soaked before cooking to make the taste better and promote digestion and absorption, especially suitable for people with weak gastrointestinal tract. Generally speaking, purple rice and brown rice need to be soaked for about 4 hours, while miscellaneous beans need to be soaked for more than 12 hours, preferably up to 24 hours; You can also directly put all kinds of miscellaneous grains in a container without adding water.