Eating coarse grains has become a fashion in recent years.
Many older people like to eat whole grains. On the one hand, they are cherishing their past lives. On the other hand, they also think that they have high nutrition and good taste. However, although the coarse grains are good, it is best not to eat more. Because it contains too much dietary fiber, it will hinder the body's absorption of other nutrients and reduce immunity.
What is coarse grain
Coarse grains are relative to fine grains such as fine rice flour and white flour that we usually eat. They include corn, millet, purple rice, sorghum, oats, buckwheat, wheat bran, and various dried beans such as soybeans, green beans, and red beans. Mung bean and so on.
Because of the simple processing, coarse grains contain many nutrients not found in the fine grains. For example, carbohydrates are lower than grains, contain more dietary fiber, and are rich in B vitamins.
At the same time, many coarse grains also have medicinal value: buckwheat contains "chlorophyll" and "rutin" which other grains do not have and can treat high blood pressure; corn can accelerate intestinal peristalsis, avoid colorectal cancer, and can effectively prevent high blood pressure. Blood lipids, arteriosclerosis, gallstones, etc. Therefore, people with obesity, high cholesterol, diabetes, and constipation should eat more coarse grains.
Coarse grains are also rich in trace elements such as calcium, magnesium, selenium and various vitamins, which can promote metabolism, increase physical fitness, and delay aging. Selenium is also an anti-cancer substance that can bind various carcinogens in the body and is excreted through the digestive tract.
Eat more to reduce immunity
Due to the large amount of cellulose and phytic acid contained in coarse grains, the daily intake of cellulose is more than 50 grams, and long-term consumption will make people's protein supplementation obstructed and fat utilization rate reduced, resulting in bone, heart, blood and other organ functions. Damage, reduce the body's immune capacity, and even affect fertility.
In addition, high levels of phytic acid in buckwheat, oats, and corn impede the absorption of calcium, iron, zinc, and phosphorus and affect the metabolic balance of minerals in the gut. Therefore, the intake of these minerals should be increased when eating coarse grains.
Take the 25-35 year-old population as an example. Excessive food intake may affect the absorption of protein, inorganic salts, and certain trace elements by the human body, and even affect the human reproductive capacity. >>>>Read more: Coarse grain is not for everyone
The more cellulose content is harmful to adolescent girls. Because, cholesterol in food will be discharged along with the fiber in the coarse grains. Reduced absorption of cholesterol can lead to decreased female hormone synthesis and affect the development of reproductive organs such as the uterus. Therefore, the intake of cellulose by adolescent girls should not exceed 20 grams per day. Due to the weakened gastrointestinal function of the elderly, eating more coarse grains will have more abdominal distention and weakened digestion and absorption. A long time will lead to malnutrition. In addition, iron deficiency and zinc can also cause anaemia and premature aging in the elderly. The old man's daily intake of cellulose should not exceed 25-35 grams.
Thickness with the most reasonable
At present, the Food and Agriculture Organization of the United Nations (FAO) has issued a guideline for fiber foods, which outlines the recommended standards for 30-50 grams of fiber in healthy people's regular diet. The study found that diets with 6 points of coarse grains and 4 points of fine grain are most suitable. Therefore, it is most reasonable to use coarse and fine grains with food.
Eating coarse grains should also pay attention to methods. Nutritionally speaking, corn, millet, and soybeans alone are not as good as they would be mixed in a 1:1:2 ratio. They have higher nutritive value because they can complement proteins. The Laba porridge, eight-treasure porridge, and assorted ingredients that we often eat in our daily lives are good foods for coarse grains and mixed foods.
Recommended reading: corn: the best staple food for healthy longevity VS seven kinds of food to eat
Cellulose content in coarse grains
(grams per 100 grams of food)
Bran: 18
Soybean: 11.9
Buckwheat: 6.5
Whole wheat noodles: 6
Yellow cornmeal: 2.1
Millet: 1.3
Many older people like to eat whole grains. On the one hand, they are cherishing their past lives. On the other hand, they also think that they have high nutrition and good taste. However, although the coarse grains are good, it is best not to eat more. Because it contains too much dietary fiber, it will hinder the body's absorption of other nutrients and reduce immunity.
What is coarse grain
Coarse grains are relative to fine grains such as fine rice flour and white flour that we usually eat. They include corn, millet, purple rice, sorghum, oats, buckwheat, wheat bran, and various dried beans such as soybeans, green beans, and red beans. Mung bean and so on.
Because of the simple processing, coarse grains contain many nutrients not found in the fine grains. For example, carbohydrates are lower than grains, contain more dietary fiber, and are rich in B vitamins.
At the same time, many coarse grains also have medicinal value: buckwheat contains "chlorophyll" and "rutin" which other grains do not have and can treat high blood pressure; corn can accelerate intestinal peristalsis, avoid colorectal cancer, and can effectively prevent high blood pressure. Blood lipids, arteriosclerosis, gallstones, etc. Therefore, people with obesity, high cholesterol, diabetes, and constipation should eat more coarse grains.
Coarse grains are also rich in trace elements such as calcium, magnesium, selenium and various vitamins, which can promote metabolism, increase physical fitness, and delay aging. Selenium is also an anti-cancer substance that can bind various carcinogens in the body and is excreted through the digestive tract.
Eat more to reduce immunity
Due to the large amount of cellulose and phytic acid contained in coarse grains, the daily intake of cellulose is more than 50 grams, and long-term consumption will make people's protein supplementation obstructed and fat utilization rate reduced, resulting in bone, heart, blood and other organ functions. Damage, reduce the body's immune capacity, and even affect fertility.
In addition, high levels of phytic acid in buckwheat, oats, and corn impede the absorption of calcium, iron, zinc, and phosphorus and affect the metabolic balance of minerals in the gut. Therefore, the intake of these minerals should be increased when eating coarse grains.
Take the 25-35 year-old population as an example. Excessive food intake may affect the absorption of protein, inorganic salts, and certain trace elements by the human body, and even affect the human reproductive capacity. >>>>Read more: Coarse grain is not for everyone
The more cellulose content is harmful to adolescent girls. Because, cholesterol in food will be discharged along with the fiber in the coarse grains. Reduced absorption of cholesterol can lead to decreased female hormone synthesis and affect the development of reproductive organs such as the uterus. Therefore, the intake of cellulose by adolescent girls should not exceed 20 grams per day. Due to the weakened gastrointestinal function of the elderly, eating more coarse grains will have more abdominal distention and weakened digestion and absorption. A long time will lead to malnutrition. In addition, iron deficiency and zinc can also cause anaemia and premature aging in the elderly. The old man's daily intake of cellulose should not exceed 25-35 grams.
Thickness with the most reasonable
At present, the Food and Agriculture Organization of the United Nations (FAO) has issued a guideline for fiber foods, which outlines the recommended standards for 30-50 grams of fiber in healthy people's regular diet. The study found that diets with 6 points of coarse grains and 4 points of fine grain are most suitable. Therefore, it is most reasonable to use coarse and fine grains with food.
Eating coarse grains should also pay attention to methods. Nutritionally speaking, corn, millet, and soybeans alone are not as good as they would be mixed in a 1:1:2 ratio. They have higher nutritive value because they can complement proteins. The Laba porridge, eight-treasure porridge, and assorted ingredients that we often eat in our daily lives are good foods for coarse grains and mixed foods.
Recommended reading: corn: the best staple food for healthy longevity VS seven kinds of food to eat
Cellulose content in coarse grains
(grams per 100 grams of food)
Bran: 18
Soybean: 11.9
Buckwheat: 6.5
Whole wheat noodles: 6
Yellow cornmeal: 2.1
Millet: 1.3
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