Who is not suitable for eating coarse grains

Coarse grain is rich in insoluble cellulose, which helps to ensure the normal operation of the digestive system. It works in conjunction with soluble fiber to reduce the concentration of low density cholesterol and triglycerides in the blood; increase the residence time of food in the stomach, delay the rate of glucose absorption after meals, and reduce hypertension, diabetes, obesity, and cardiovascular and cerebrovascular The risk of disease.

Medical research also shows that cellulose helps to fight many diseases such as gastric cancer, colon cancer, breast cancer, and ulcerative colitis. However, for coarse grains, we must eat more, but we should not eat too much, because eating too much coarse grains also has its disadvantages.

For most people, the daily intake of coarse grains accounts for 1/2 to 2/3 of the staple food. According to the Dietary Guidelines for Chinese Residents formulated by the China Nutrition Society, the higher the energy intake, the higher the demand for dietary fiber will be, in order to promote the excretion of intestinal metabolites. Low-energy intake groups such as office workers and the elderly should eat about 25 grams of dietary fiber per day. People with a large amount of activity and a large amount of fat intake can weigh about 35 grams.

Who is not suitable for eating coarse grains

1, the lack of calcium, iron and other elements of the crowd

Because coarse grains contain phytic acid and dietary fiber, they combine to form precipitates that impede the body's absorption of minerals.

2, people suffering from digestive diseases

If you have cirrhosis or esophageal varices or gastric ulcers, eating a lot of coarse grains can cause venous bleeding and ulcer bleeding.

3, people with low immunity

If the long-term daily intake of cellulose exceeds 50 grams, it will make people's protein supplement obstructed, reduced fat utilization, resulting in bone, heart, blood and other organs damage, reduce the body's immune capacity.

4. People with heavy physical activity

Coarse grain has low nutritional value and low energy supply, and it provides insufficient nutrition for those who are engaged in heavy physical labor.

5. Growth and development teenagers

Due to the special requirements of nutrients and energy for growth and development and physiological requirements for hormone levels, coarse grains not only hinder the absorption of cholesterol and its conversion into hormones, but also hinder the absorption and utilization of nutrients.

6, elderly and children

Because the digestive function of the elderly is diminished, and the child's digestive function is not yet perfect, digesting a large amount of dietary fiber is a great burden on the gastrointestinal tract. Moreover, the absorption and utilization of nutrients is relatively low, which is not conducive to the growth and development of children.

7. People with poor gastrointestinal function

In people with weak gastrointestinal function, eating too much dietary fiber is a great burden on the gastrointestinal tract.

Precautions for eating coarse grains

Don't eat rough food such as cob in the morning

Since the gastrointestinal tract is not yet fully awakened, eating coarse grains in the morning can affect digestion and absorption, but it can drink high-moisture, strong lubricating coarse grain drinks. At noon, people's digestive function is the most vigorous, you can eat more coarse grains, such as beans, sweet potatoes, corn and so on.

Variety of coarse grains should be rich

Some people think that the coarse grains are good and they all eat the same kind of coarse grains for several days. In fact, this is unhealthy. Each kind of coarse grains contains different nutrients and requires a variety of foods to be eaten alternately in order to achieve a balanced nutritional balance. For example, semolina is used to mix coarse and fine grains, or to add more beans, such as red beans and mung beans. Black beans. Especially for women, you should develop the habit of eating at least three times a week for soy or soy products. This will not only supplement soy isoflavones (also known as phytoestrogens), but also increase calcium intake and effectively prevent various menopause problems. Elderly people over the age of 60 have an increased risk of heart attack and stroke and are more likely to develop cancer. While oats are rich in soluble dietary fiber, they can combine with heavy metals, fatty acids, and bile acids in the intestine to accelerate their excretion and regulate blood sugar and blood lipids. Oats can also be swollen to increase satiety, make the stool become loose and easy to drain, suitable for elderly people to eat.

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