An increasing number of people are fond of eating coarse grains, which are rich in dietary fiber and B vitamins. The fiber itself provides a mechanical stimulus to the large intestine, promoting intestinal peristalsis and softening bowel movements for smooth elimination. At the same time, it is highly beneficial for preventing colon cancer and cardiovascular and cerebrovascular diseases caused by high blood lipids.
However, it is crucial to eat coarse grains correctly and in moderation. If consumed excessively without control or in an improper way, not only will it fail to maintain health and prevent diseases, but it may also cause numerous problems. The latest research from the United Kingdom indicates: "Some foods can severely inhibit the body's absorption of calcium, including whole oats and bran. These foods contain phytic acid (commonly found in buckwheat and legumes). This means if you drink 250ml of milk for breakfast while also eating whole grains, the amount of calcium you absorb will be very little, just a fraction of what you would absorb from drinking 250ml of milk alone."
Lemon Salmon Oatmeal
Therefore, for those who want to supplement calcium by drinking milk, it is advisable to wait for a period of time before consuming coarse grains. Many people are accustomed to drinking a glass of milk in the morning or before bed. For those who drink milk in the morning, it is recommended to increase their intake of coarse grains at noon. If coarse grains are consumed in the evening, it is best to wait two hours before drinking milk. This way, both can be utilized to their full potential, maximizing the nutritional value of the food.
As for the specific amount of coarse grains to consume, it can be measured by the fiber content, which should be proportional to the body's daily caloric intake. Generally, an adult with a daily intake of 1800 calories needs 25 grams of fiber. For children and adolescents aged 1-18, the recommended fiber intake is their age plus 5-10 grams. As long as coarse grains are consumed in appropriate amounts and at the right time, they are beneficial and harmless to the human body. For those who obsessively and monotonously pursue eating coarse grains, do not forget to have a reasonable mix of coarse and fine foods, and allow good sources of calcium to be effectively utilized.
Salmon salmon oatmeal