Eating coarse grains in the spring can prevent diabetes

Spring is the beginning of the year. Doing well in the spring will benefit the body. Of course, dietary health can not be separated from coarse grains. How can you use coarse grains to achieve the best results and prevent diabetes?

1. Understanding coarse grains

The "coarseness" of coarse grains is relative to "fine grain." It differs from the white rice flour we eat daily. For example, coarse grains including corn, purple rice, buckwheat, and sorghum, etc.; whole grains of beans including red and yellow red mung beans, etc. Wait. The reason why the coarse grains are valuable is because many nutrients are not provided by fine grains. Coarse grain is rich in dietary fiber and vitamin B, which is good for human digestion and absorption, and it has a good preventive effect on gastric cancer, colon cancer, breast cancer, ulcerative enteritis and other diseases.

2. Although the coarse grains are good, we must pay attention to the amount

However, we must all be temperate when we eat anything. We all know that there is no truth in it. Therefore, good beans network Xiaobian reminds you that although coarse grains are good, eating too much at one time is also undesirable. As coarse grains contain a large amount of phytic acid and cellulose, if they are consumed in large quantities for a long time, it will hinder the absorption of protein by the human body and reduce the utilization of fat, resulting in a decrease in immunity.

Different groups of people, the intake of coarse grains is also treated differently:

For women, too much fiber cannot be consumed at one time. This is because the cellulose in the coarse grains will remove the cholesterol in the food when the intestinal tract is removed. If the cholesterol content is not enough, the synthesis of female hormones will be reduced and the uterus will not develop well. Especially adolescent girls, the daily intake of cellulose content should be controlled within 20 grams.

For the elderly, as the age increases, the gastrointestinal function gradually declines, and eating more coarse grains can cause abdominal pain. At this time, the digestion advantage of coarse grains will turn into a disadvantage and cause malnutrition. Therefore, it is advisable for the elderly to control their fiber intake as much as 25-35 grams per day.

3 reasonable with coarse and fine

According to the latest food and fiber guideline issued by the UN Food and Agriculture Organization of the United Nations (FAO), a healthy person is recommended to mix 30-50 grams of cellulose with a regular daily diet.

In the diet, the mix of proportions is the most important. We must adhere to the principle of “six rough and four fine”, that is to say, the daily ratio of grain to grain is 6:4, which is the most scientific.

In addition, all kinds of coarse grains are best served with food. Do not simply eat only one kind of food. This can play a complementary role. Studies have shown that soybeans, millet, and corn are eaten in a ratio of 2:1:1, which is more conducive to nutrient absorption. This is why eating rice porridge mixed with various cereals is healthier than eating pure cereal.

Now, eating coarse grains is becoming more and more fashionable, but only by choosing the correct method can you be healthier. Did you learn to eat coarse grains this way?

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