Eating coarse grains is not the more you eat and the more you're healthy

Diet Sasita With the improvement of people's living standards, people's intake of staple foods decreased, food processing more and more fine, fat and energy intake is too high, resulting in the B vitamin, dietary fiber and certain minerals in the supply of insufficient, the incidence of chronic diseases increasedMany people know that eating some coarse grains on weekdays is more beneficialBut in fact, nutritionists believe that coarse grains are not eaten more the better, should follow the "small amount of often eat" principle, and some patients should be more avoid coarse food.the benefits of coarse grainwhere, mainly include sorghum, brown rice, oats, corn, sorghum, barley, black rice, purple rice, buckwheat, wheat bran and so onHuang Yufang, deputy director of the nutrition department of the cancer hospital affiliated with Guangzhou Medical University, said that coarse grains are rich in B vitamins, dietary fiber, potassium, calcium, phytochemicals, etcFirst, coarse grains are rich in insoluble cellulose, which works in conjunction with soluble fiber to reduce low-density cholesterol and triglycerides in the blood, delay the rate of glucose absorption after meals, and reduce the risk of high blood pressure, diabetes, obesity and cardiovascular disease.
Whole grains contain not only more dietary fiber and multivitamins, but also more antioxidantsThe skin red, purple and black grains are a good source of anthocyanins, while yellow whole grains contain carotenoids, barley and oats also rich in beta-glucanThese substances have health benefits, such as help to prevent cancer, help prevent coronary heart disease, help control post-meal blood sugar and blood cholesterol, delay eye aging and so on.coarse grain, not more the better the better, but not eat more the betterHuang Yufang introduced that if excessive cellulose intake, not only affect digestion, but also affect the absorption of certain nutrients, and even lead to malnutritionTherefore, different groups should be based on the need to eat coarse grains, that is, different groups of people, different quantities.
According to the recommendations of the Dietary Guidelines for Chinese Residents 2007, coarse grains should account for 50 g-100 g of the 250g-400g staple food throughout the dayIf there are people with high blood lipids and high blood sugar, obesity, constipation, pay more people, can increase the amount of coarse grain intake; Older people are generally advised to consume 50 grams of coarse food per dayPatients with chronic pancreatitis and chronic gastroenteritis should eat less coarse grainsPatients suffering from stomach and intestinal ulcers, acute gastroenteritis, and severe liver disease soften food requirements and should avoid eating coarse grains.coarse grain should be "a small amount of often eat" Huang Yufang suggested that eating coarse grain should follow the "small amount of often eat" principle, eat about 50 grams a day can eat, daily diet can be rice, noodles as the main food, coarse grain porridge, coarse combination to help digestion and nutrition balance Coarse grain can be naturally integrated into three meals, such as the work of a person to go to bed at night on the appropriate amount of red beans, purple rice, rice and so on into the electric pressure cooker, using its reservation function to cook porridge, get up in the morning when the temperature of rich and delicious grain porridge is just right, it is very convenient to do You can also cook in peacetime when mixing into the right amount of coarse grain, such as cooking rice with a little rice, boiled white rice porridge when adding a little buckwheat, playing soy milk plus a handful of purple rice .. Naturally, the amount of coarse grain can be increased, the weight with more nutrition and health To make the grains taste better, it is recommended to soak them before cooking Pay attention to washing purple rice will find that rice water into fuchsia, because the purple rice skin and paste layer contains anthocyanins, anthocyanins dissolved in water, so water is color change, decolorization in colored rice species is very common, such as black rice, red beans, black sesame seeds will be slightly color-changing, is a normal phenomenon. there are four major benefits of eating coarse grains 1 Coarse grains are rich in B vitamins and minerals The B vitamin content of the whole grain is higher than the fine grain, in addition, potassium, calcium and phytochemicals are also relatively rich.
2 High dietary fiber content of coarse grain Dietary fiber can promote intestinal peristalsis, play the role of moisturizing the intestines, prevention and treatment of constipation The dietary fiber in coarse grain smaller, the energy density is low, which can reduce the energy intake, which is conducive to controlling weight and preventing obesity.
3 Regulating blood sugar Coarse grain or whole grain food after meal blood sugar changes less than refined rice noodles, lower glycemic index, can delay the absorption of sugar, help to improve sugar tolerance and diabetes diabetes blood sugar control.
4 Prevention and treatment of cardiovascular disease Saconos contains abundant soluble dietary fiber in coarse grains, which can reduce the absorption of cholesterol in the intestines, promote the excretion of bile, and reduce blood cholesterol levels At the same time rich in phytochemicals such as chlorophenol, reed, carotenoids, etc , with antioxidant effects of phytochemicals, can reduce the risk of cardiovascular disease. list of nutritional values of various coarse grains Oats/buckwheat: rich in dietary fiber, vitamin B1 and beta-glucan, can slow the rise of blood sugar, blood lipids, blood cholesterol;
Brown rice: Rice bran layer is rich in the prevention of seborrheic dermatitis vitamin B6, improve dermatitis of niacinamide, germ is also rich in natural vitamin E Replacing fine white rice noodles with brown rice can increase dietary fiber intake, help prevent constipation and regulate blood lipids.
Xiaomi/Big Yellow Rice: Xiaomi is a traditional coarse grain, rich in folic acid and vitamin B1, is a good source of manganese, contains the prevention of vision aging lutein, soft texture, easy to cook, pleasant taste Blood sugar reaction slower after meals than rice, but higher than other coarse grains The advantage is that the old and the young are salty and easy to digest and absorb.
Black rice / purple rice: belongs to rice, in which potassium, iron, magnesium than fine white rice, ordinary rice, and rich in natural pigment anthocyanins, strong antioxidant effect, nutritional value is relatively high Can replenish blood beneficial gas, warm spleen warm stomach, nourishthe kidneys.
Whole wheat: a complete mixture of wheat grains, or all powdered grains It contains wheat embryos Whole wheat vitamin content is 4 times white flour, fiber content is more than 5 times, to prevent bowel cancer has a certain role.