In recent years, coarse grains have gradually caught people's attention. Coarse grains are easy to process and contain many nutrients that are not found in refined grains. Coarse grains mainly include corn, millet, oats, buckwheat, and various types of dried beans. Although coarse grains can supplement the various nutrients that the body lacks, it is important to eat them correctly to reap the benefits.
1. Variety is key
To eat coarse grains, it is important to diversify and alternate between different types. Each type of coarse grain has different nutritional values. For example, corn contains a large amount of lecithin, linoleic acid, vitamin E, vitamin B6, and niacin. However, the niacin in corn is in a bound form and cannot be utilized by the body without alkaline treatment, resulting in niacin deficiency. Millet contains a large amount of vitamin B1 and vitamin B2, which have a nourishing effect. However, its amino acid composition is not ideal, with low levels of lysine and high levels of methionine, making it unsuitable for long-term consumption.
In addition, having the same diet every day can lead to taste fatigue and nutritional deficiencies. It is recommended to try different variations, such as drinking millet and mung bean porridge today, black rice porridge tomorrow, and buckwheat the day after. Natural coarse grains are preferred, and it is best to avoid refined coarse grains that contain artificial flavorings, colorings, sweeteners, and puffing agents.
2. Individual differences
Although coarse grains are beneficial, certain groups of people should exercise caution when consuming them. Coarse grains contain phytic acid salts and phosphates, which can form insoluble compounds when combined with minerals such as calcium, hindering absorption by the body. People with digestive system diseases, such as liver cirrhosis with esophageal varices or gastric ulcers, consuming large amounts of coarse grains can easily cause varicose rupture or ulcer bleeding. Individuals with weakened immune systems, when consuming excessive amounts of fiber for a long period of time, may hinder protein supplementation and decrease fat utilization, resulting in damage to organs such as bones, heart, and blood, and a decrease in immune function.
Elderly people and children should also be cautious about excessive consumption of coarse grains. Excessive intake can hinder cholesterol absorption and its conversion into hormones, as well as hinder the absorption and utilization of nutrients. Different individuals have different nutritional and energy requirements for growth and development, as well as different physiological requirements for maintaining hormone levels. The digestive function of the elderly is weakened, and the digestive function of children is not yet fully developed. Digesting a large amount of dietary fiber is a burden on the gastrointestinal tract and hinders the absorption and utilization of nutrients, which is not conducive to the growth and development of children. Grinding coarse grains into flour or crushing them into small particles can aid digestion and absorption. For pregnant and lactating women, excessive consumption of coarse grains is not recommended as the disadvantages outweigh the benefits.
3. Moderation is key
The correct method of consuming coarse grains is to drink plenty of water to ensure normal digestive function. It is important to gradually introduce coarse grains to allow the intestines to adapt. It is also important to combine coarse grains with meat and vegetables to ensure a balanced diet. It is recommended to consume coarse grains only once a day, and the recommended intake of coarse grains and whole grain products per day is 50-100 grams per person (about 1/4 to 1/5 of the staple food). If the total daily intake of staple food is 250 grams, then around 50 grams of coarse grains is sufficient.
In addition, due to the rough and bland taste of coarse grains, it is recommended for the elderly to refine them to improve the texture and enhance appetite. Coarse grains such as corn, buckwheat, sorghum, and millet can be ground into flour and steamed to make steamed buns or flatbread. During the process of making steamed buns or flatbread, sugar can be added or the buns can be crushed and added to porridge. Coarse grains such as soybeans, red beans, mung beans, and corn kernels are best suited for making porridge. Sweet or savory porridge can be made by adding sweet potatoes and green vegetables, which is ideal for breakfast. Additionally, the elderly who enjoy drinking soy milk can use these legumes as ingredients to make coarse grain soy milk, adding sugar, honey, etc., to make it not only nutritious but also delicious. When cooking rice, coarse grains such as green beans, red beans, corn kernels, and millet can also be added to maintain a balance between coarse and fine grains without affecting the taste.
