In today's diet, coarse grains have become a good food for health. But do you have mastered the knowledge of eating coarse grains? Who should not eat coarse grains, what should be done after eating whole grains, and what are the taboos on food? The scientific method of eating coarse grains is very important. Once it is eaten incorrectly, it will damage the body's health.
Although coarse grains are good, they should be moderate
Some people have heard that eating coarse grains is good, they rarely eat rice and flour. However, although the coarse grains are good, they must be given in order to avoid increasing the burden on the stomach and intestines. In addition, we must also pay attention to the thickness. Experts suggest that you can mix in coarse grains as a staple food, such as steamed rice, add a little millet, brown rice, green beans or red beans, cook white rice porridge with a handful of oats, add a handful of purple rice and soymilk, so that it tastes better. It is better to eat coarse grains in the morning, evening, and mid-night. For example, you can drink whole grain soy milk or coarse grain porridge in the morning, eat a “coarse and fine†staple food at noon, and you can eat a good meal of coarse grain porridge at night.
Many people think that eating coarse grains is for healthier purposes. Therefore, they often use only vegetables. They think that the amount of fat they eat will be less, and they will be better. Actually, the best partner for coarse grains is meat and eggs.
Eat varieties not too single
The most commonly eaten coarse grains are millet, corn and sweet potatoes, but long-term consumption of these only affects the nutritional balance. Experts suggest that when preparing coarse food products, it is necessary to mix and cook as many ingredients as possible. For example, if corn, millet, and soybeans are eaten individually, it would be better to mix them in a ratio of 1:1:2 to make the protein work complementary and have higher nutritional value.
Due to the coarse texture of coarse grains, it is difficult to swallow, so many people will add a lot of sugar, oil and starch to the rough food products to improve the taste. In particular, coarse foodstuffs produced in restaurants and supermarkets are often fried, or use food soda, baking powder to create a porous effect, use fine white flour and starch to enhance the delicate feeling, use sugar to improve the taste, this processing method will make coarse grains The nutritional value is greatly reduced.
Eating coarse grains to divide the crowd and physique
The gastrointestinal function of the elderly and children is weak. Do not eat too much coarse grains at a time. It is better to use coarse grains to “do fineâ€. The porridge is the most convenient form. You can cook porridge with millet and rice, and millet noodle pancakes and millet noodles are also good choices.
In addition, we must choose coarse grains in combination with our own constitution. People with high blood sugar, high blood fat or obesity are suitable for eating oats and beans; anemia people are suitable for eating millet and black rice, which is good for iron supplementation.
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The five major stresses of eating coarse grains
The amount of food eaten each day accounts for about 1/3 of the staple food
Coarse grains eat less and do not achieve a variety of health effects such as preventing chronic diseases. However, coarse grains contain more dietary fiber and phytic acid, and their long-term consumption will affect the body's absorption of calcium, iron and other minerals as well as reduce human immunity. Therefore, the "Chinese Dietary Guidelines" suggests that it is best to eat 50 to 100 grams of whole grains per day. It is appropriate for healthy adults to eat 1/3 of the total amount of staple foods each day.
Drink plenty of water after eating whole grains
Coarse grains contain more dietary fiber and need sufficient water to ensure proper digestion of the gastrointestinal tract. Therefore, if you eat less coarse grain products, such as rice, rice, corn, etc., we must properly drink plenty of water.
The elderly and children need to make coarse grains
Older children and children with undeveloped digestive system have a weak digestion and absorption function. Eating too much coarse grains will increase the burden on the stomach and intestines, and it will hinder the absorption and utilization of other nutrients. For this group of people, in addition to the selection of digestible coarse grains such as millet and rhubarb, and appropriate reduction in the amount of coarse grains to eat, it is also possible to improve the absorption rate by improving the cooking methods, such as softening the porridge into a viscous, coarse grain mill. Powder and so on.
Adjust the variety according to your own physique
Oat soluble dietary fiber content, suitable for high blood lipids and obesity; red beans, glutinous rice, diuretic swelling, suitable for edema constitution; people with hot body can eat mung beans, buckwheat and other cold and moist grains; cold body physique should choose Calories, red beans, glutinous rice and other partial warm grains; gastrointestinal poor people can choose millet, rhubarb rice and brown rice, this kind of coarse grains porridge to eat easily digested.
Use pressure cooker to cook and protect nutrition
Cooking in an autoclave can prevent foods from coming in contact with too much oxygen, which is very beneficial for preserving valuable antioxidants in whole grains such as polyphenols. Studies abroad have also confirmed that cooking will reduce the antioxidant capacity of beans, but using an autoclave to cook beans will reduce the loss of antioxidants at the same level of softness.
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