Coarse grains in our daily life are things that we can often see, but many people do not like to eat coarse grains. In fact, coarse grains have many benefits to the human body. Let's take a look at what are the benefits of eating coarse grains regularly?
What are the benefits of eating coarse grains often?
Coarse grain which contains rich nutritional value, often eat coarse grains can help the body to add vitamins, but also help gastrointestinal motility, promote digestion, while eating coarse grains but also exercise the teeth, while eating coarse grains can increase satiety, play a role in weight loss .
One of the benefits of eating coarse grains often: high nutritional value
Rich in vitamins and minerals rich in coarse grains, nutritional value is much higher than white rice and white flour in a variety of staple foods, white rice has the lowest vitamin content, white flour because cereals have a distinctive feature: it's Vitamins and minerals are concentrated in the 'rough' part of the outer layer, while the fine white part is low in the middle. Brown rice turns into rice after it is refined, its texture is soft and looks white, but the content of B vitamins is only The remaining 1 / 4. The reason why coarse grains 'rough', because it is not refined, so the natural loss of nutrients is very small, especially for growth and development of children who are more nutritious than adult People are more sensitive.Ample B vitamins are extremely important for both intelligence and fitness.
The benefits of eating coarse grains II: promote gastrointestinal motility, prevent constipation
Coarse grain contains a lot of dietary fiber, can help intestinal peristalsis, toxins, prevent constipation.Everyone knows the importance of fiber, know how to eat more fruits, vegetables can supplement dietary fiber, but often forget the importance of coarse grains is dietary fiber In fact, the insoluble fiber in coarse grains is most helpful in promoting intestinal peristalsis and can be combined with multiple contaminants in the food to take them out of the body and clean the intestine. , Soft or crunchy common food, are made of white rice and white flour, which contains very little dietary fiber.
The benefits of eating coarse grains three times: to protect the teeth
Coarse grains need to be chewed better, which helps to protect the teeth. Dental experts believe that the teeth will also be used to retire. "Chewing regularly, can promote tooth firmness, if you always eat too soft and too fine food, never need Forced chewing, the quality of permanent teeth affected. Eat more coarse and not hard whole grains and beans, it is a great opportunity for our teeth to get exercise.
Often eat coarse grains benefit four: control blood sugar
The use of coarse grains instead of some fine grains helps people with diabetes control blood sugar, but their ability to maintain postprandial blood glucose is also different. Oats, buckwheat, barley, red rice, black rice, red beans, lentils, After high blood sugar state, reducing blood glucose fluctuations within 24 hours, lower fasting blood glucose, reduce insulin secretion, which is conducive to the control of blood glucose in diabetic patients.
Often eat the benefits of coarse grains 5: Prevention of stroke
Studies conducted in the United States for 12 years show that the consumption of whole grains (coarse grains) in large quantities can significantly reduce the risk of stroke, and the results show that compared with women who consume less than half a slice of whole wheat bread or equivalent whole-grain foods daily More than eating more coarse grains (equivalent to eating 2 or 3 whole-wheat breads per day), the risk of ischemic stroke is 30% to 40% lower.
Often eat coarse grains benefits six: improve cardiovascular function
Such as soybeans.Experiments have shown that soybeans and their products have a special role in the cardiovascular.Routine consumption of soy foods can effectively reduce serum cholesterol and help relieve the damage the walls of the arterial blood vessels.Some scholars found that the use of vinegar soaked Of soybeans can be used to treat high blood pressure and obesity.Because soy saponin can eliminate the fat attached to the vessel wall and can reduce blood cholesterol levels.In addition, sweet potato can promote cholesterol excretion, maintain arterial elasticity, Prevent arteriosclerosis, thereby reducing the incidence of cardiovascular diseases such as hypertension.
Often eat coarse grains benefits seven: lose weight
Just as corn, corn also contains a lot of magnesium, magnesium can enhance intestinal peristalsis and promote body waste excretion, is very beneficial for weight loss.When the corn is ripe, the corn tassel has a diuretic effect, but also for weight loss.We can put Corn soup When tea, corn can also be made into a corn cake, tortillas, etc. Expanded popcorn is large, after eating can eliminate hunger, but after eating very low calories, is to lose weight green food.
The benefits of eating coarse grains eight: reduce the risk of bowel cancer
People all know that whole grains are rich in fiber and total dietary fiber, and at the same weight, they can provide more dietary fiber and resistant starch, which not only help bowel movement but also help people with constipation , And in the large intestine to promote the proliferation of beneficial bacteria, improve intestinal microflora, helps to reduce the risk of intestinal cancer.
The benefits of eating coarse grains nine: strong sense of fullness
Whole grains bean porridge eat a bowl is full, for a long time not hungry while the same energy rice, bread, etc. eat fast, fullness, it is easy to feel hungry, the result is unconsciously let the body intake more If you want to lose weight for a long time, you need to control the dietary energy, vitamins and minerals and other nutrients are not less, can not feel obvious hunger.However, why not choose such a case of full energy and more abundant nutrition, more nutritious grains Bean porridge it?
Often eat the benefits of coarse grains 10: to prevent sleepiness after meals
Many people have this experience, lunch and eat rice and pork stew like rice, after lunch, feeling particularly lazy body, the brain becomes very slow, or even sleepy sleepy.You may be strange, I think the food is not Greasy, digestion is not difficult, why after eating still feel tired? This is because a large number of fine and soft staple food, will cause rapid absorption of blood glucose into the blood, rapid rise in insulin levels, and high insulin levels may also be the body after meal drowsiness One of the reasons for the state.
Often eat the benefits of coarse grains Eleven: to protect physical strength and improve thinking ability
B vitamins are very important for the efficient functioning of the nervous system and their physical fitness, especially vitamin B1. Lean pork is rich in vitamin B1, but it contains more saturated fat and cholesterol at the same time, consuming only a small amount daily. Fear of getting too much weight Women dare not eat staple food and meat; because of fear of blood sugar and blood lipids, many diabetics also dare not eat staple food and meat, which will greatly reduce the supply of vitamin B1, so in the diet, the most vitamin B1 Practical sources are whole grains, beans and potatoes. People who eat grains are energetic and not prone to fatigue.
The benefits of regular consumption of coarse grains Twelve: improve skin quality
The whole grain cereals as the staple food, on the one hand access to dietary fiber, so that intestinal excretion unobstructed, on the other hand to balance the level of sex hormones, but can also provide rich B vitamins, thus reducing the facial skin too much oil, raw pox, cracking , Seborrheic dermatitis and other conditions, so that the skin gradually become smooth and smooth.
Often eat the benefits of coarse grains Thirteen: balance hormone levels
The study found that overweight women are more likely to suffer from breast hyperplasia of uterine fibroids, breast cancer risk is greater, while the week to eat more whole grains and more women under the same conditions, low body fat, to prevent the above Disease benefit.At the same time, eat more whole grains to get more dietary fiber, but also help to reduce the utilization of cholesterol in the diet, to avoid estrogen and other steroid hormone levels are too high.Some mild hyperplasia of mammary gland and premenstrual breast pain Of women, after changing to eat whole grains and increase exercise, often can reduce or eliminate symptoms, reverse the trend of hyperplasia.
How much to eat coarse grains suitable
Coarse grains a day to eat 10-30 grams of coarse grains suitable, 10-30 grams of cellulose per day to meet the needs of a healthy adult one day, but just eat coarse grains will be difficult to meet the requirements, the food intake is so large This is obvious The reason, therefore, can eat coarse grains at the same time, mixed with some fresh fruits and vegetables, but also can effectively supplement the human body needs.
1, eat more coarse grains to drink plenty of water.
Coarse grains contain more dietary fiber, the need to have adequate water to ensure normal digestion of the gastrointestinal tract.Therefore, if you eat less coarse water products, such as mixed beans rice, corn Wotou, it is necessary to drink plenty of water .
2, the elderly, children to coarse grains to do fine.
Older people, the digestive system has not yet developed children, due to weak digestion and absorption, eat too much coarse grains will increase the burden on the stomach, but also hinder the absorption and utilization of other nutrients.For these people, in addition to millet, rhubarb Rice and other easily digestible coarse grains, and appropriate to reduce the amount of coarse grains, but also can improve the absorption rate by improving the cooking methods, such as the porridge boiled soft sticky, coarse grain milling, etc. However, to be reminded that for patients with diabetes , The more soft gruel gruel, postprandial blood sugar rise faster.
3, according to their own constitution to adjust species.
Oat soluble dietary fiber content is rich, suitable for high blood fat and obesity; red beans, barley diuretic swelling, suitable for edema crowd; hot physique may eat mung beans, buckwheat and other cold moisturizing grains; cold constitution should choose Sorghum, red beans, glutinous rice and other partial warm miscellaneous grains; poor gastrointestinal people can choose millet, rhubarb rice and brown rice, such coarse grains porridge eat easy to digest.
4, with pressure cooker to protect nutrition.
Red beans, mung beans and black rice and other deep-colored coarse grains are rich in anti-oxidant ingredients, can help the body scavenge free radicals, anti-aging. Pressure cooker cooking to avoid food contact with excessive oxygen, for the preservation of valuable anti-oxidant ingredients in coarse grains, such as Polyphenols are very beneficial foreign research also confirmed that cooking will make beans antioxidant capacity decreased, however, with a pressure cooker to cook beans, in the same degree of soft rot, can reduce the loss of antioxidant substances.
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