According to the "Huangdi Neijing", "one should nourish oneself with the five grains, supplement with the five fruits, regulate with the five meats, and supplement with the five vegetables." This means that our diet for health cultivation should be primarily based on the five grains, which are the staple foods we consume. These grains can be divided into coarse and fine varieties.
Coarse grains: Millet, black rice, yellow rice, Job's tears, corn, red beans, black beans, fava beans, edamame, mung beans, peanuts, sesame seeds, etc.
Fine grains: Rice, glutinous rice, flour.
II. Nutritional components of coarse grains:
They contain a large amount of dietary fiber. After 1970, nutritionists in Europe and America said: "Coarse grains contain a large amount of dietary fiber, so eating them is beneficial to health." A non-nutrient component that was once considered to have no effect on the human body was not recognized by European and American nutritionists until 1970. They discovered that coarse grains contain a large amount of dietary fiber and found that this fiber is closely related to human health, playing an important role in preventing certain diseases. Such as colorectal cancer, appendicitis, constipation, diabetes, heart disease, high cholesterol, and obesity.
1. Dietary fiber is divided into two types: insoluble and soluble.
Insoluble: Cellulose, hemicellulose, lignin.
Cellulose cannot be digested by the human body's intestinal digestive enzymes. Cellulose is hydrophilic and can absorb a large amount of water in the digestive tract. Some components of hemicellulose are soluble; they can form a viscous aqueous solution in the intestine and have the effect of lowering serum cholesterol.
Soluble: Pectin, gum, etc.
Pectin dissolves in hot solutions. Pectin has the ability to bind with ions and also has the effect of absorbing toxins.
2. Coarse grains are rich in B vitamins and minerals.
B vitamins, calcium, iron, potassium, etc.
3. They contain unsaturated fatty acids. For example, corn germ is rich in linoleic acid.
III. The benefits of coarse grains
1. Coarse grains are considered neutral foods. Liu Wanshu said: "Man is a body of pure yang, while greasy and fine grains are substances that generate heat. Therefore, the healthy will become ill from eating them, and the ill will become worse." Therefore, long-term consumption can prevent the occurrence of heat-related diseases, such as diabetes, cancer, high blood pressure, and colds.
2. It prevents and treats cardiovascular and cerebrovascular diseases. The fiber in coarse grains combines with bile acids, reducing the enterohepatic circulation and thus limiting cholesterol production. The pectin in dietary fiber combines with excess cholesterol and excretes it from the body. It also contains unsaturated fatty acids. (Case: Aunt Hu).
3. It prevents and treats diabetes. Coarse grains also contain starch, but after consumption, they do not cause a rise in blood sugar. One reason is the dietary fiber they contain. At the same time, coarse grains also contain some beneficial components, such as rutin in buckwheat. (For diabetics who cannot control their blood sugar with fine grains).
4. It treats constipation. Through metabolism, dietary fiber can produce hydroxy compounds, which have a laxative effect, promote intestinal peristalsis, and absorb water. Those with cardiovascular and cerebrovascular diseases must pay attention to constipation.
5. It aids in weight loss. Dietary fiber can prolong the time food stays in the stomach. It can also produce a feeling of fullness, thereby avoiding excessive intake of calories, fat, and sugar.
6. It prevents and treats depression. According to American psychologists, a high-calorie diet exacerbates the occurrence of depression, while dietary fiber has a sedative effect.
7. It nourishes the spleen and stomach, especially in spring.
8. It improves the intestinal environment.
IV. The side effects of coarse grains
Dietary fiber has the effect of absorbing toxins, which also hinders the absorption of nutrients. If you have a weak stomach, it is not easy to digest.
V. The disadvantages of fine grains
1. They contain a large amount of starch, which, like white sugar, brown sugar, rock sugar, and chocolate, is a high-calorie food and contains almost no vitamins, minerals, or other nutrients.
2. They reduce the secretion of saliva, leading to a poor appetite.
3. They consume a large amount of calcium in the human body, as starch is acidic.
4. Eating too many fine grains can easily lead to obesity.
5. Eating too many fine grains can easily lead to diabetes.
6. Eating too many fine grains can easily lead to arteriosclerosis, myocardial infarction, cerebral thrombosis, etc.