With the improvement of living standards, various diseases have emerged, and coarse grains have received more attention. Although eating coarse grains can supplement the nutrients that refined foods cannot provide, frequent consumption of coarse grains can also have negative effects on health.
1. Side effects of excessive consumption of coarse grains
1. Causes obesity
Many people who want to lose weight will eat coarse grains to reduce weight. It is generally believed that coarse grains have lower sugar content, stronger satiety, and can help promote bowel movements. However, experts remind that coarse grains have high energy content, and excessive intake of coarse grains can actually worsen obesity symptoms.
2. Causes indigestion
Many people believe that eating coarse grains can promote digestion. However, you may not know that consuming large amounts of coarse grains can leave the fiber components in the body. Excessive fiber can cause bloating and affect appetite. In severe cases, it can even lead to dehydration.
3. Causes malnutrition
Coarse grains are only vegetarian food. If you only eat coarse grains, it will affect the absorption of protein and other micronutrients by the body. Moreover, coarse grains cannot provide the nutrients that meat provides to the body. Long-term consumption of only coarse grains can cause malnutrition, especially for the elderly who believe that eating coarse grains can be good for health. They should not only eat coarse grains without eating meat.
4. Causes acid reflux
When the body consumes a large amount of coarse grains, the emptying of the stomach slows down. This can cause symptoms of acid reflux. This is because coarse grains can cause food to accumulate in the body. When food stays in the stomach for too long, stomach acid can wrap around the food and reflux into the esophagus, which can also damage the gastric mucosa.
2. Correct way to eat coarse grains
1. Gradual transition
Coarse grains are relatively difficult to digest compared to refined foods. If you have been eating refined foods for a long time and suddenly decide to switch to coarse grains, your body may not adapt to this sudden change. Since your digestive system has been accustomed to refined foods, it may have difficulty digesting coarse grains. For those who want to maintain good health, it is important to gradually transition to coarse grains and not rush into it.
2. Remember to hydrate
Coarse grains contain fiber, and normal bowel function can only be guaranteed with sufficient water intake. Drink a cup of warm water 30 minutes before eating coarse grains. Remember to have soup with the coarse grains. Half an hour after eating coarse grains, drink 1-3 cups of warm water. Eating coarse grains requires adequate water intake, which should be based on the amount of coarse grains consumed.
Some people may ask, can we drink fruit juice or tea instead? The answer is still warm water. Why? Because the purpose of drinking warm water is to help the digestive system absorb and digest coarse grains. Fruit juice contains high levels of sugar, and drinking it will only burden the digestive system further. It is also best to avoid drinking tea. Coarse grains contain various nutrients and are not oily. Drinking too much tea can hinder the absorption of nutrients and remove excessive oil from the intestines.
3. Balanced combination of vegetarian and meat dishes
Although coarse grains are rich in various nutrients needed by the human body, the body's nutritional needs are diverse. Eating too much vegetarian food or coarse grains can cause intestinal dryness and lack of oil. When eating coarse grains, it is a good choice to combine them with meat and vegetable dishes to balance the diet.
4. Pay attention to the quantity
As mentioned above, there are four hazards of consuming large amounts of coarse grains. Experts believe that moderate consumption of coarse grains has many benefits for the body, but it is not advisable to consume coarse grains all at once or for a long time. It is recommended that people control their daily intake of coarse grains to about 50 grams. Eating too much can also cause side effects.
3. Three types of people should be cautious when eating coarse grains
1. Children
Children have weaker digestion and absorption capacity, and eating too much coarse grains can cause indigestion. Coarse grains can also affect the digestion and absorption of minerals such as calcium, iron, and zinc, which is not conducive to the growth and development of children.
Children under 3 years old should eat less coarse grains. If you want to add a small amount of coarse grains to your child's diet, it should be finely processed, such as making porridge with finely processed corn flour. Children should not eat coarse grains more than twice a week, and each time should not exceed 25 grams. The best way to feed children coarse grains is to combine coarse and fine grains, such as cooking porridge with a mixture of rice and millet.
2. Adolescents
Adolescents are in a period of vigorous growth and development. Long-term excessive consumption of coarse grains can cause malnutrition and even affect reproductive ability. It is recommended to eat coarse grains no more than three times a week, with each time being about 50 grams.
3. Elderly
The metabolic capacity of the elderly is lower, and the regulatory and adaptive capacity of the digestive system is also reduced. Long-term excessive consumption of coarse grains and other high-fiber foods can hinder the replenishment of protein, decrease fat intake, and lead to micronutrient deficiencies, affecting bone, organ function, hematopoietic function, and more.
