How to eat coarse grains How to eat coarse grains

People should live delicately, but they should not eat too delicately.

Today I made whole grains to eat, super delicious, you can try it.

1. Eat coarse grains and drink plenty of water in time. The fiber in whole grains needs to be backed by sufficient water to ensure the normal functioning of the intestines. Generally, if you eat 1 times more fiber, you need to drink 1 time more water.

2. Eat coarse grains step by step. A sudden increase or decrease in the amount of whole grains eaten can cause a bowel reaction. For people who usually eat mainly meat, in order to help the intestines adapt, when increasing the amount of coarse grains eaten, they should be gradual and not rushed.

3. Eat whole grains with meat dishes. When we prepare food every day, in addition to taking into account our taste preferences, we should also consider the combination of meat and vegetables to balance the meal. The daily intake of coarse grains should be 30 to 60 grams, but it should also be adjusted according to individual circumstances.

4. After eating coarse grains, drink more water. Whole grains contain a lot of dietary fiber, and sufficient water is required to ensure the normal digestion of the gastrointestinal tract. Therefore, if the coarse grain products you eat contain less water, such as mixed bean rice, corn wotou, etc., you should drink more water appropriately.

5. The elderly and children should be made with coarse grains. The elderly and children whose digestive system has not yet developed perfectly, due to weak digestion and absorption, eating too much whole grains will increase the burden on the gastrointestinal tract and hinder the absorption and utilization of other nutrients. For this group of people, in addition to choosing easy-to-digest coarse grains such as millet and rhubarb rice, and appropriately reducing the amount of coarse grains to eat, they can also improve the absorption rate by improving cooking methods, such as cooking porridge soft and sticky, coarse grains grinding, etc.

However, it should be reminded that for diabetic patients, the softer and stickier the porridge, the faster the blood sugar rises after a meal.

6. Adjust the variety according to your own physique. Oats are rich in soluble dietary fiber, which is suitable for people with high blood lipids and obesity; Red beans and barley are diuretic and swollen, suitable for people with edema constitution; Those with a hot constitution can eat more cold and moisturizing grains such as mung beans and buckwheat; Those with cold constitution should choose sorghum, red beans, glutinous rice and other weak and warm grains; People with poor stomach and intestines can choose millet, rhubarb rice and brown rice, which are easy to digest when cooked porridge.

7. Use a pressure cooker to cook to protect nutrients. Dark-colored whole grains such as red beans, mung beans and black rice are rich in antioxidants, which can help the body remove free radicals and fight aging. Pressure cooker cooking can prevent food from being exposed to too much oxygen, which is very beneficial for preserving valuable antioxidants such as polyphenols in whole grains.

Cooking reduces the antioxidant capacity of the beans, but cooking the beans in a pressure cooker can reduce the loss of antioxidants at the same level of softness.