coarse grains are relative to the fine grains such as fine rice, white flour, etc. that we usually eat. They mainly include corn, purple rice, sorghum , oats, buckwheat , wheat bran and various dried beans in the cereals, such as soybeans, green beans, red beans , mung beans , etc.
has more dietary fiber, leaving more nutrients that are not essential grains, and contains more minerals and cellulose. Coarse grains are beneficial to people's intestinal health. The protein is reduced, but it is full of more carbohydrates to supplement the minerals needed by the human body.
However, some "pseudo-coarse grains" are not good for physical health, and the nutritional structure changes. Friends who often eat coarse grains will learn to identify common "pseudo-coarse grains" in their daily lives and actively avoid wrong intakes. This is the most important thing to do.
"Pseudo-coarse grains" damage blood vessels. How much do you know about misunderstandings about coarse grains?
People with weak digestive system consume a lot of food fiber will increase the burden on the gastrointestinal tract and cause discomfort. Coarse grains are rich in dietary fiber and can promote intestinal peristalsis, but they need the help of moisture.
If you eat a lot of miscellaneous grains but don’t drink enough water, the dietary fiber will not swell. The feces are small, dense, dry and hard, and transport them in the intestines will be slower. Therefore, you must drink more water while eating coarse grains.
coarse grains have relatively little high-quality protein content, so if you eat coarse grains every day, it will cause malnutrition and reduce the body's resistance and immunity. Eating coarse grains for a long time may also affect the absorption of trace elements such as calcium and iron, causing some unnecessary risks.
Although coarse grains are coarse, they still contain sugar, and coarse grains contain relatively close to the carbohydrates and calories contained in rice. It’s just that coarse grains are rich in dietary fiber, which can slowly release the sugar in the food, so they will not cause severe blood sugar fluctuations.
Therefore, eating coarse grains can only delay the increase of blood sugar, rather than lowering blood sugar. When eating, you also need to control your intake.
coarse grain steamed buns, coarse grain steamed buns and other coarse grain products, which are very popular among the people. However, these coarse grain products may be added to sugar during the production process. It is human nature to love sweetness, and the slight sweetness will also make children fall in love with coarse mixed grain food . If you eat too much sugar, children may experience tooth decay and obesity, and adults may cause blood pressure and blood sugar problems. As for obesity, you may come to your door.
When it comes to coarse grains, many people will think of millet and corn in their minds. In winter, many people have millet porridge in their breakfasts. If you eat one or two coarse grains for a long time, the variety is relatively single, and it is difficult to achieve a balanced combination of nutrients.
Each food has its own characteristics, and only a diversified dietary structure can obtain more nutrients. When eating coarse grains, you must also make food diversified. Soy milk can be made into , grain soy milk , rice can be made into miscellaneous grains, porridge can be made into eight-treasure porridge, etc.
Which foods are fake coarse grains?
Some people come into contact with this to lose weight. They choose whole wheat bread or egg milk for breakfast. This is a very healthy breakfast.
Generally, authentic whole wheat bread has a rough texture, and some people will not accept it. Then the manufacturer will add some rich
taste-rich seasonings (sugar, salt, oil, creamer ) to it, and add some fine grains to neutralize the texture. Such whole wheat bread will lose the benefits of its own coarse grains to the body.There are also oatmeal, etc.
corn steamed buns , buckwheat noodles , purple rice steamed buns, and black rice steamed buns are very common mixed grain pasta in life, which does cater to the psychology of some health care people. But in fact, the raw materials used in these pasta have been deeply processed, and the dietary fiber, minerals and vitamins in the coarse grains have long been lost.
, and sugar and other additives were added during the production process, which is completely unspeakable. Real coarse grain steamed buns are not good, and the taste is relatively rough.
Many of the coarse grain biscuits sold on the market are not real coarse grain biscuits, but are "pseudo-coarse grain" foods. Generally speaking, the taste of real coarse grain biscuits is actually not easy to be accepted. Because this biscuit contains rich crude fiber, the taste of this biscuit is also relatively rough.
Most of the coarse grain biscuits sold on the market today have a delicate taste and a sweet taste. This is mainly because in order to enhance the taste of coarse grain biscuits, merchants will add a lot of "lipid substances" and sugar to the biscuits.
coarse grains are beneficial to lower blood sugar, so many people like to cook coarse grain porridge. Different cooking methods will have different effects on the efficacy of lowering blood sugar. Because the taste of coarse grains is not as delicate as rice, some people think that the more ruthless the cook, the better.
However, excessive boiling will gelatinize the coarse grains, thereby reducing the effect of lowering blood sugar, and as a result, the seedlings can help grow. Excessive boiling will also destroy the vitamins in coarse grains and reduce nutritional value.
Eat more real coarse grains to benefit the body
Research shows that some dietary fibers are metabolized by intestinal bacteria, and the biologically active molecule prebiotic can resist stress and improve sleep. Scientists have found that stress usually causes a decrease in intestinal microbial diversity, and some of the surge in bacterial metabolites include molecules that may affect sleep quality.
Research has proved that people who eat the most grains in daily life have a relatively small risk of gaining weight as they age, while those who eat semen white rice and semen white flour have a very high risk of gaining weight in middle age. Eating whole grains is not easy to overeat, and blood sugar rises slowly after meals, and the demand for insulin is small, which is conducive to inhibiting fat synthesis.
Coarse grains contain a large amount of trace elements such as iron, calcium, phosphorus, selenium, zinc, etc., while refined grains are lost more during the processing process. These trace elements have a certain effect on fighting cancer. In addition, vitamin E, vitamin B, β carotene , etc. in coarse grains can help remove the human free radical , activate the body's enzymes, and have a good effect on anti-aging.
Watch coarse grains and remember to eat 3 points
There are many kinds of coarse grains. There are several options available every day. Eating together can not only regulate the taste but also meet nutritional needs. It is recommended that the amount of coarse grains in the staple food should not exceed one-third. For example, steamed rice, you can put an appropriate amount of oats or buckwheat on it. It is not advisable to use all coarse grains as the staple food. "Coarse and fine combination" is the most correct way to eat coarse grains.
Eggs and red meat (pig, beef and mutton) are rich in protein and various trace elements. Eating them with coarse grains can make up for the insufficient inability to hinder the absorption of some nutrients.
coarse grains have a simple taste and a rough taste. Many people like to add a lot of seasonings to make the coarse grains more delicious. But doing so will not achieve the goal of eating coarse grains healthy. For coarse grains, the simplest one is the healthiest one, and you can cook porridge with rice.
Coarse grains contain cellulose. Only by drinking enough water can you ensure that the intestines work normally. So how to ensure sufficient moisture to promote the digestion of coarse grains? First, eat coarse grains and drink a cup of warm water half an hour ago. When eating coarse grains, remember to match them with soup. Half an hour after eating coarse grains, add 1-3 cups of warm boiled water. When eating coarse grains, you should replenish a lot of water, which is mainly determined based on the amount of coarse grains you eat. Generally speaking, when eating a bowl of coarse grains, you should use 2-3 bowls of warm boiled water.
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