“It is healthier to eat whole grains†is now a healthy concept that many people believe in. Generally, we refer to the unrefined food as coarse grains, including black rice, oats, sorghum and other cereals, beans and sweet potato, yam and other tubers. Although coarse grains are good, not everyone is suitable for eating. For example, people with poor gastrointestinal function and calcium and iron protein can not eat too much coarse grains. Let's take a look at the benefits and taboos of eating whole grains!
The benefits of eating whole grains
1: The alkaline of miscellaneous food can neutralize the acidic environment of the human body, relieve fatigue, enhance physical fitness, and exert good cosmetic effects by removing garbage and retaining water.
2: There are many dietary fiber in the miscellaneous grains, both soluble and crude fiber which can not be absorbed by the human body. Therefore, the laxative effect is very significant, which can effectively alleviate and prevent constipation in modern people and reduce the incidence of colon cancer.
3: The high content of trace elements in miscellaneous grains can provide us with rich iron, calcium, phosphorus, selenium, zinc and the like, and these trace elements are very small in the fine white surface (often lost during processing). In particular, magnesium is abundant in sweet potato and has good anti-cancer and antihypertensive effects.
4: The miscellaneous grains are rich in nutrients, and the nutrients are comprehensive and balanced. They contain a high proportion of protein and amino acids. Their nutritional effects far exceed the white rice noodles. They are the best non-staple food for children and the elderly, and they can play a role of "nutrition complementation".
5: Because the grain is relatively large in size, low in calories, and long in the stomach and intestines, it can make people feel full, so it is the best choice for diabetes, hyperlipidemia and dieters.
6: High vitamin content in cereals, such as vitamin E, vitamin B, beta carotene, etc., can help the body to scavenge oxygen free radicals, activate the body's enzyme activity, improve the balance of the internal environment, and play a positive anti-aging effect.
Who is not suitable for eating whole grains
First, people with poor digestion
If the gastrointestinal tract is not good or suffers from peptic ulcer, the use of coarse grains as a staple food is undoubtedly "worse." The large amount of cellulose contained in the whole grains will cause certain stimulation to the stomach. Generally, healthy people can eat without problems, but those with heavier gastritis or hyperacidity are not suitable. People with ulcers in the stomach can't stand it.
Foods with more fiber will increase the burden on the stomach and are more prone to bloating. And if it is a population with cirrhosis and stomach ulcers, eating whole grains may also induce bleeding.
At the same time, some people who have long lacked calcium, iron and other elements can not eat more coarse food, because these foods are rich in phytic acid and dietary fiber, they will combine with calcium and other substances to form a precipitate, which hinders the body. Absorption of minerals.
It is recommended that people with gastrointestinal diseases do not eat too much buckwheat, because buckwheat is easy to have indigestion problems; also consider eating soy to avoid flatulence.
Second, malnutrition, low immunity
Coarse grains slow down the rate at which people can absorb nutrients, so they are not suitable for people who are malnourished. Coarse grains are rich in cellulose, which hinders the utilization of nutrients such as protein and fat, and is therefore disadvantageous for people with low immunity.
In addition, people with anemia and calcium are not recommended to eat whole grains. The high phytic acid and oxalic acid content of the grain will inhibit calcium, especially the absorption of iron.
Third, young people in the growth stage
The energy consumed during growth and development is large and requires a large amount of energy to supplement. Therefore, coarse grains are not suitable for adolescents of this age, and it is easy to hinder the absorption of nutrients and even affect reproductive ability. It is recommended to eat coarse grains no more than three times a week, 50 grams each time is appropriate.
Fourth, children who eat too much coarse grains can cause indigestion
Children's ability to digest and absorb is weak, and eating too much coarse grains can cause indigestion. Coarse grains also affect the digestion and absorption of minerals such as calcium, iron and zinc, which are unfavorable for children's growth and development.
Children under the age of 3 should eat less coarse grains. If you want to add a little coarse grain to your child's diet, you should also “finely make coarse grainsâ€, such as using a well-processed cornmeal porridge. Do not give your child more than twice a week, not more than 25 grams each time. The best way to give your child cereals is to mix and match the two-meter porridge with rice and millet.
Fifth, the elderly over-eating coarse grains affect bones, organs, and hematopoiesis
The metabolic capacity of the elderly is reduced, and the ability to adjust and adapt to the digestive system has also declined. Long-term consumption of high-fiber foods such as coarse grains will hinder the protein supplementation of the elderly, reduce fat intake, and lack trace elements, resulting in bone, organ function, and hematopoietic function.
Sixth, other diseases
Kidney patients need to eat refined white rice; diabetics should control starch intake, even if they eat whole grains, they should control the amount; if gout patients eat more beans, it will cause uric acid to increase, and the amount of beans in the grains will be minimized.
How to eat the most scientific grain?
1. How much should the coarse grains eat?
Normal people should eat a certain amount of whole grains every day, but not more than 3 two a day. Old people and children should also be halved.
Because the coarse grains are rich in dietary fiber, the elderly and children have weak gastrointestinal function, and eating too much coarse grains can easily cause bloating and stomach acid.
In addition, because the grains contain more cellulose and phytic acid, more than 50 grams of cellulose per day, and long-term consumption, will make people's protein supplements blocked, fat utilization decreased, resulting in bones, heart, blood and other organs Functional damage reduces the body's immunity and even affects fertility. If everyone just eats whole grains, it is easy to cause imbalance in nutrient absorption, which leads to lack of nutrition. Therefore, coarse grains can be eaten every day, but it is necessary to control the amount of food consumed. In addition, the higher phytic acid content in buckwheat, oats and corn will hinder the absorption of calcium, iron, zinc and phosphorus, and affect the metabolic balance of minerals in the intestine. Therefore, the intake of these minerals should be increased when eating whole grains.
2, the time to eat coarse grains
Eating coarse food products is not only about the amount, but the time of eating is actually regulated.
Whole grains are best served at dinner. Because the human body can better use the dietary fiber in the coarse grains to eliminate the garbage in the body and reduce blood lipids.
The dietary fiber in the coarse grain can stimulate the peristalsis of the intestinal wall, so that the stool is excreted quickly. Therefore, eating dietary fiber at night can better help us to defecate the next morning, which reduces the toxicity of the toxin on the intestinal wall. In addition, eating whole grains is prone to satiety, so eating at night can reduce the amount of food intake, so as to avoid eating too much at night is harmful to the body.
3. Drink plenty of water when eating whole grains.
Because the dietary fiber in the coarse grain needs to be backed up with sufficient moisture, it can guarantee the normal work of the intestine. When eating whole grains, it is better to eat some boiled water or some porridge to eat together, which can help excretion.
4, the most reasonable size
At present, the Food and Agriculture Organization of the United Nations has issued a guidelines for fiber foods, which gives recommendations for 30-50 grams of fiber in healthy people's regular diet. The study found that 6 points of coarse grains and 4 points of fine grains were most suitable in the diet. Therefore, the combination of coarse and fine grain is the most reasonable.
Eating coarse grains should pay attention to methods. Nutritionally speaking, corn, millet, and soy are not as good to eat as they are in a ratio of 1:1:2. The nutritional value is higher because it can make the protein complement each other. The Laba porridge, the eight-treasure porridge, the vegetarian meal, etc., which we often eat in daily life, are all good foods mixed with coarse grains.
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