After eating whole grains, drink plenty of water to help digestion

When the “three highs” became people’s familiar words, when polished rice and flour flourishes people’s appetite again, the urban people began to return to the truth, and a wave of “melancholy” eating coarse grains was created.

It is understood that in many supermarkets and rice shops across the country, coarse grains have all become products for pushing. Many restaurants have added a “coarse grain feast” and some people even went to the mountains to eat farmhouse meals.

“Rough grains are a relative term for rice, flour, and other fine grains,” said Prof. Cheng Yiyong, deputy director of the China Nutrition Society and member of the National Food and Nutrition Advisory Committee. “In terms of processing, coarse grains have not undergone deep processing and fine processing. The nutrients are preserved in a relatively complete manner, and in terms of species, it mainly includes cereals (corn, millet, red rice, black rice, purple rice, barley, oats, buckwheat, etc.), and miscellaneous beans (soybeans, mung beans, red beans, etc.) Black beans, broad beans, peas, etc., tubers (sweet potatoes, yams, potatoes, etc.)."

Yu Yanxia, ​​executive deputy secretary-general of the China Grain and Oil Society's Rice Products Branch, said that most of the coarse grains are not only rich in amino acids and high-quality protein necessary for the human body, but also calcium, phosphorus and other minerals and vitamins. Compared to rice and flour, the carbohydrates of coarse grains The content of compound is lower than that of grain, and the content of dietary fiber is high. After eating, it is more likely to produce satiety and reduce caloric intake.

According to data, many coarse grains also have medicinal value: rutin in buckwheat can lower blood fat and soften blood vessels, which is ideal for patients with hypertension, diabetes, etc.; glutinous rice is called “the health and safety of people” by European nutrition experts. Beauty can also be suitable for indigestion, chronic enteritis; oats have almost all the advantages of cereals, rich in amino acids, vitamin E, can lower blood pressure, lowering blood pressure, the British Prime Minister Margaret Thatcher will eat breakfast oats.

We only eat 50 grams to 100 grams per day. Zhu Zhiwei, a researcher at the Ministry of Agriculture's Rice Quality Supervision and Inspection Center, said that although coarse grains are good, there are still some misunderstandings in the consumption process:

Eat every meal. The UN Food and Agriculture Organization recommends that healthy people's regular diet should contain 30-50 grams of fiber. The coarse grains contain more cellulose and phytic acid. If the daily intake of cellulose exceeds 50 grams, and long-term consumption, it will reduce the body's immune capacity. In addition, high levels of phytic acid in buckwheat, oats, and corn impede the absorption of calcium and iron.

Pure eating coarse grains. Many people are tired of the old, eat coarse grains, and ignore rice flour. Cheng Yiyong suggested that it is best for adults to eat 300 grams to 400 grams of cereals each day, with 50 grams to 100 grams of coarse grains.

Not everyone is suitable. The elderly, children, people with calcium and iron deficiency, and those with digestive system diseases are not suitable for eating because of weak gastrointestinal function.

Soybean and rice noodles are the "best partners"
In order for the stomach to "accept" coarse grains with poor taste, one must also pay attention to the method of eating. Cheng Yiyong suggested that it is better to eat soybeans with rice. Legumes are rich in lysine that promotes human development and enhances immune function, while rice has a low content of lysine, so the two are best collocated. Cornmeal, buckwheat noodles, etc. are most suitable for steamed steamed buns with white noodles. The taste is very good. You can also eat Laba porridge in peacetime, with a balanced diet. Kaoru Mi is best to eat porridge.

It is also important to note that soaking must be done in advance before cooking the coarse grains, depending on the raw materials, the soaking time is also different. Soaking is very important for the production of coarse grains. Not only can cooking time be shortened, but also the coarse grains after soaking are relatively soft, and when cooked, they have a good taste and are easier to absorb and digest.

In addition, drink plenty of water after eating coarse grains. The cellulose in the coarse grains needs to be backed by sufficient moisture to ensure the normal operation of the intestinal tract. Generally eat twice as much cellulose, you should drink twice as much water.

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