In many supermarkets and rice stores, coarse grains have become featured products. Many large hotels have added "coarse grain banquets," and some people even travel to the countryside specifically to eat farm-style meals.
Most coarse grains are not only rich in essential amino acids and high-quality protein but also contain minerals such as calcium and phosphorus, as well as vitamins. Compared to rice and white flour, coarse grains have a lower carbohydrate content and a higher dietary fiber content. This makes them more filling after consumption, which can reduce calorie intake and aid in weight loss. The Food and Agriculture Organization of the United Nations recommends that a healthy person's regular diet should include 30-50 grams of fiber. Adults should ideally consume 50-100 grams of coarse grains daily, and it's even better to have a variety. The rich dietary fiber in coarse grains provides mechanical stimulation to the large intestine, accelerating intestinal motility and promoting the timely excretion of food waste, ensuring the normal functioning of the digestive system. The dietary fiber in coarse grains has an adsorbent effect, which can delay the absorption of glucose after meals, and plays a significant role in preventing and treating hypertension, diabetes, and cardiovascular diseases.
After eating coarse grains, remember to drink plenty of water, as the fiber in them requires sufficient moisture to ensure normal digestion in the gastrointestinal tract. Generally, for every additional gram of fiber consumed, you should drink an additional glass of water. Additionally, because the digestive function of the elderly is weakened, excessive consumption of coarse grains can lead to bloating and reduced digestive and absorption capabilities. Therefore, the intake of coarse grains should be moderate. (Xu Shuangbiao)