Whole grains, rich in nutrients like dietary fiber and vitamins, are increasingly favored by the public for helping to prevent and combat certain diseases. However, not everyone can eat whole grains indiscriminately. Because whole grains are not easily digested, people with poor digestive function must be mindful of how they consume them and control their intake.
Don't eat too many whole grains. For most people, the daily intake of whole grains should account for about half to two-thirds 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 populations 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 who are more active or have high fat intake, around 35 grams is sufficient.
Elderly and children should have their whole grains prepared finely. The elderly, infants and children whose digestive systems are not yet fully developed, and those with weak gastrointestinal functions have poor digestive and absorption capabilities. Eating too many whole grains can increase the burden on the digestive system and hinder the absorption and utilization of other nutrients. This is especially true for infants with underdeveloped digestive systems, as regular consumption of whole grains is not conducive to their growth and development. Grinding or crushing whole grains into a fine powder or small particles can aid in digestion and absorption.
Those deficient in calcium or iron should avoid them. Whole grains are rich in phytates and phosphates, which bind with minerals like calcium to form insoluble compounds that hinder the body's absorption. Patients with cirrhosis or peptic ulcers should avoid whole grains altogether. Vegetables must also be processed finely, softly, and thoroughly before consumption to prevent bleeding.
Variety in whole grains is important. Some people think whole grains are healthy and eat the same one for several days in a row. This is actually unhealthy. Each type of whole grain has different nutritional components, so a variety must be eaten alternately to achieve nutritional balance. For example, you can cook porridge with a mix of refined and whole grains, or add several types of beans when making soy milk, such as red beans, mung beans, and black beans. Especially for women, it is advisable to develop a habit of eating soybeans or soy products at least three times a week. This not only supplements isoflavones (also known as phytoestrogens) but also increases calcium intake, effectively preventing various menopausal issues.
It's not advisable to eat coarse foods like steamed bread in the morning. The digestive system is not fully awake upon waking, and eating whole grains early in the morning can affect digestion and absorption. However, you can drink whole grain-based beverages that are high in water and have a lubricating effect. At noon, when digestive function is at its peak, you can eat more whole grains, such as beans, sweet potatoes, and corn.