Eat coarse grains wrongly, the more you eat, the more you hurt your body! Scientific consumption is very important!
says eating more coarse grains is good for the body, laxative, weight loss, lower blood lipids, and blood sugar control. Eating coarse grains has become a fashionable health preservation. Little do people know that some of the perceptions of coarse grains in life are not only wrong, but also bring health risks. So how should we eat coarse grains to be healthy?
What foods are coarse grains?
coarse grains are relatively fine grains such as fine rice, white flour, etc., and are mainly divided into three categories: grains, mixed beans and tubers, including corn, millet, soybeans, mung beans, , sweet potatoes, yam , etc. The processing process of coarse grains is simple and can preserve many nutrients that are not found in fine grains.
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What are the benefits of eating coarse grains?
Coarse grains Dietary fiber high content
Dietary fiber can promote intestinal peristalsis, play a role in moistening the intestines, preventing and treating constipation. There is a lot of dietary fiber in coarse grains and a low energy density, which can reduce the energy intake, which is conducive to controlling weight and preventing obesity.
regulates blood sugar
coarse grains or whole grains foods after meals blood sugar changes less than refined rice and flour. The glycemic index is lower, which can delay the absorption of sugar and help improve the control of post-meal blood sugar in patients with diabetes .
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Reduce the risk of cardiovascular disease
Coarse grains are rich in soluble dietary fiber , which can reduce the intestinal absorption of cholesterol , promote bile excretion, and help reduce blood cholesterol levels. At the same time, coarse grains are rich in phytochemicals such as lignol, rutin , carotenoid , etc., and phytochemicals with antioxidant effects can reduce the risk of cardiovascular disease.
misunderstanding of coarse grains
No.1 The more coarse grains you eat, the better
Although coarse grains are good, the more you eat, the better. If too much cellulose is consumed, it will not only affect digestion, but also affect the absorption of certain nutrients, and even lead to malnutrition.
No.2Eating coarse grains does not need to consider the types
Eating coarse grains also needs to be diversified. Many people like to eat coarse grains, but they often only love a certain type, eat them every day and every meal, thinking that this will make you healthy, but in fact it is not. The nutrition in some coarse grains is incomplete, such as corn lacks the essential lysine in the human body, and buckwheat and oats have a high content of phytic acid , so it is not suitable to eat it frequently. Therefore, the best way is to exchange a variety of coarse grains for eating.
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No.3 mistakenly treat fine grains as coarse grains
Many foods marked with coarse grains are not actually healthy. For convenience, many people like to choose some improved coarse grain foods in supermarkets or bakeries, such as whole wheat bread, biscuits, steamed buns, mixed grain noodles, eight-treasure porridge, etc. Although these foods are marked with the word "coarse grains", it can be seen from the ingredients list that the proportion of coarse grains is often not high, and they are mostly made of coarse grains, and a large amount of refined rice, flour, oil, salt, sugar and other materials will be added. Not only does this food have low calories, but its dietary fiber content is not high, so the health effect of coarse grains is greatly reduced. How to eat coarse grains to be healthy?
insist on eating every day, the total amount is very important
each person consumes 250~400 grams of staple food every day, of which 50~100 grams of coarse grains are more appropriate, which is equivalent to 1~2 handfuls. The elderly, weak, children and people with indigestion can reduce the amount as appropriate.
types of coarse grains need to be diversified
There are many types of coarse grains. You can choose several more every day. Eating them with them can not only adjust the taste, but also meet nutritional needs.
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Coarse grains cooking skills
Coarse grains should not be processed too finely, and steaming is the best way to cook. It can be seen that eating coarse grains is not the better. The amount of coarse grains you should eat every day varies from person to person. The human body is a balance system. Coarse grains and fine grains must be properly matched, and balance is beneficial to human health.
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