“Eating more whole grains is good for your health” is a health concept known to all. However, scientific methods of consumption are also very important. If eaten incorrectly, it can instead damage your health.
Black Rice and Whole Grain Porridge
Whole grains are rich in insoluble dietary fiber, which is beneficial for ensuring the normal functioning of the digestive system. It works in synergy with soluble fiber to lower the concentration of low-density lipoprotein cholesterol and triglycerides in the blood; it increases the time food stays in the stomach, delays the rate of post-meal glucose absorption, and reduces the risk of hypertension, diabetes, obesity, and cardiovascular and cerebrovascular diseases.
Medical research also shows that dietary fiber helps resist multiple diseases such as stomach cancer, colon cancer, breast cancer, and ulcerative colitis. However, for whole grains, we should eat more, but not too much, because excessive consumption also has its drawbacks.
For most people, the daily intake of whole grains should account for 1/2 to 2/3 of their staple food. According to the "Dietary Guidelines for Chinese Residents" formulated by the Chinese Nutrition Society, the higher the energy intake, the higher the demand for dietary fiber to promote the excretion of intestinal metabolic waste. For people with low to moderate energy intake, such as office workers and the elderly, about 25 grams of dietary fiber should be consumed daily. For those with high physical activity and high fat intake, about 35 grams is sufficient.
Who is not suitable for eating whole grains?
1. People deficient in elements such as calcium and iron.
Because whole grains contain phytic acid and dietary fiber, they will form precipitates that hinder the body's absorption of minerals.
2. People with digestive system diseases.
If suffering from cirrhosis with esophageal varices or a stomach ulcer, consuming large amounts of whole grains can easily cause variceal rupture and ulcer bleeding.
3. People with low immunity.
If the daily intake of dietary fiber exceeds 50 grams for a long time, it will obstruct protein supplementation, reduce fat utilization, and cause damage to the functions of organs such as bones, the heart, and blood, thereby lowering the body's immune capacity.
4. People engaged in heavy physical labor.
Whole grains have low nutritional value and provide less energy, which is insufficient for people engaged in heavy manual labor.
5. Adolescents in the period of growth and development.
Due to the special nutritional and energy requirements for growth and development and the physiological demands for hormone levels, whole grains not only hinder cholesterol absorption and its conversion into hormones but also interfere with the absorption and utilization of nutrients.
6. The elderly and children.
Because the digestive function of the elderly is diminished, and the digestive function of children is not yet fully developed, digesting large amounts of dietary fiber is a significant burden on the gastrointestinal tract. Moreover, the absorption and utilization of nutrients are relatively low, which is not conducive to the growth and development of children.
7. People with poor gastrointestinal function.
For people with weak gastrointestinal function, eating too much dietary fiber is a significant burden on the stomach and intestines.
Precautions for eating whole grains:
Wotou (Steamed Millet Bun)
Eating whole grains for most meals.
Some people, having heard that whole grains are good, rarely eat rice and white flour. But although whole grains are good, they should be consumed in moderation to avoid加重 the burden on the gastrointestinal tract. In addition, it is important to combine whole grains with refined grains. Experts suggest mixing whole grains into staple foods, such as adding millet, brown rice, mung beans, or red beans when steaming rice, adding a handful of oats to white rice porridge, or adding a handful of purple rice when making soy milk. This also improves the taste. It is best to have different whole grains for breakfast, lunch, and dinner. For example, drink whole grain soy milk or porridge for breakfast, eat "mixed" staple foods for lunch, and have some easily digestible whole grain porridge for dinner.
Many people think that eating whole grains is for better health, so they often only pair them with vegetarian dishes, thinking that this will reduce fat intake and make things even better. In fact, the best partners for whole grains are meat and eggs.
It is not advisable to eat coarse foods like wotou for breakfast.
Because the gastrointestinal tract is not fully awake in the morning, eating whole grains can affect digestion and absorption. However, you can drink whole grain beverages with high water content and strong lubricating effects. At noon, when digestive function is most vigorous, you can eat more whole grains, such as beans, sweet potatoes, and corn.
Eating too few varieties.
The most commonly eaten whole grains are millet, corn, and sweet potatoes, but eating only these for a long time will affect nutritional balance. Experts recommend that when making whole grain foods, as many ingredients as possible should be mixed and cooked. For example, eating corn, millet, and soybeans separately is not as good as mixing them in a 1:1:2 ratio, which can make the proteins complementary and the nutritional value higher.
Because whole grains have a coarse texture and are difficult to swallow, many people add a lot of sugar, oil, and starch to whole grain foods to improve the taste. Especially whole grain foods made in restaurants and supermarkets are often stir-fried in oil, or use edible alkali and baking powder to create a porous effect, use refined white flour and starch to enhance smoothness, and use sugar to improve the flavor. Such processing methods will greatly reduce the nutritional value of whole grains.
Eating whole grains without considering the population or constitution.
The gastrointestinal function of the elderly and children is weaker, so they should not eat too many whole grains at once. It is best to "process" whole grains finely. Making porridge is the most convenient method; millet and rice can be cooked together into a porridge. Millet pancakes and millet steamed buns are also good choices.
Black rice porridge
Pear