People with calcium and iron deficiencies should not eat whole grains
Core tip: "Whole grains" are all the rage, but are you eating them correctly?
Whole grains are increasingly favored by the public as they are rich in nutrients like dietary fiber and vitamins, which help prevent and combat certain diseases. However, not everyone can eat whole grains indiscriminately. Because whole grains are difficult to digest, people with poor digestive function should pay attention to how they eat them and control their intake.
Don't eat too many whole grains. For most people, the amount of whole grains consumed should account for 1/2 to 2/3 of their staple food daily. 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, around 35 grams is sufficient.
People with calcium and iron deficiencies should not eat
Because whole grains are rich in phytates and phosphates, they combine with minerals like calcium to form insoluble substances that hinder the body's absorption. Patients with liver cirrhosis or peptic ulcers should avoid whole grains. Vegetables should also be cooked until they are finely chopped, soft, and tender; otherwise, it may cause bleeding.
Elderly and children should eat processed whole grains
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 increases the burden on the gastrointestinal tract and hinders the absorption and utilization of other nutrients. This is especially true for infants with underdeveloped digestive systems, as eating whole grains often is not conducive to their growth and development. Grinding whole grains into powder or crushing them into small pieces can aid digestion and absorption.
Variety of whole grains is important
Some people think whole grains are good, so they eat the same kind for several days in a row. This is actually unhealthy. Each type of whole grain contains different nutrients, so a variety must be consumed alternately to achieve a balanced diet. 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. In particular, women should develop the 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 problems. People over 60 have a higher risk of sudden heart attacks and strokes and are more susceptible to cancer. Oats are rich in soluble dietary fiber, which can bind with heavy metals, fatty acids, and bile acids in the intestines, accelerating their excretion. This helps regulate blood sugar and blood lipids. Oats can also absorb water to expand, increasing satiety and softening stool for easier bowel movements, making them suitable for the elderly.
It's not advisable to eat coarse foods like steamed bread in the morning
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 that are high in water and have a strong lubricating effect. At noon, when digestive function is at its peak, you can eat more whole grains, such as beans, sweet potatoes, and corn.