Mentioning coarse grains, the first reaction for many people is "coarse grains are great," and then they start to go on and on. But do you know that although coarse grains are nutritious and have many health benefits, they are not suitable for everyone to eat.
I. The Disadvantages of Eating Too Many Coarse Grains
Taking people aged 25 to 35 as an example, excessive consumption of "coarse" grains can affect the body's absorption of protein, inorganic salts, and certain trace elements, and may even affect human reproductive capacity.
1. If you eat too much coarse grain, it will affect digestion. Excessive fiber can lead to acute symptoms such as intestinal blockage and dehydration.
2. Long-term overconsumption of coarse grains will also affect absorption, causing the body to lack many essential nutrients. The so-called "sallow complexion" is a typical manifestation of malnutrition caused by eating too much cellulose.
3. For "special" groups with high nutrient requirements, the harm caused by overeating coarse grains due to impaired absorption is most obvious. These people include women during pregnancy and lactation, and adolescents who are in the period of growth and development.
4. Cellulose can also interfere with drug absorption. It can reduce the effectiveness of certain lipid-lowering drugs and antipsychotic drugs.
II. Three Types of People Should Be Cautious When Eating Coarse Grains
1. Children
Children's digestive and absorption abilities are relatively weak. Eating too much coarse grain can cause indigestion. Coarse grains can also affect the digestion and absorption of minerals such as calcium, iron, and zinc, which is detrimental to children's growth and development.
Children under 3 should eat less coarse grain. If you must add a little coarse grain to your child's diet, it should be "processed finely," such as congee made from very finely ground cornmeal. Do not give children mixed grains more than twice a week, and no more than 25 grams each time. The best way to give children mixed grains is to mix coarse and fine grains, such as two-grain congee made from a mixture of rice and millet.
2. Adolescents
Adolescents are in a period of vigorous growth and development. Long-term excessive intake of coarse grains can lead to malnutrition and even affect reproductive capacity. It is recommended to eat coarse grains no more than three times a week, with 50 grams each time being appropriate.
3. The Elderly
The metabolic capacity of the elderly is reduced, and the regulatory and adaptive ability of the digestive system also declines. Long-term excessive intake of high-fiber foods such as coarse grains can hinder protein supplementation in the elderly, reduce fat intake, and cause a deficiency in trace elements, affecting bone, organ function, and hematopoietic function.