With the improvement of people's living standards, the market supply is becoming more abundant. Various nutritious foods, fast food, instant noodles, and fortified health drinks have become popular among consumers. However, many of the nutrients our bodies need cannot be obtained from these processed foods, especially for the elderly who often experience constipation due to reduced digestive function. Proper consumption of coarse grains can promote intestinal peristalsis and enhance digestive capacity. Therefore, the dietary intake of the elderly must pay attention to the principle of coarse and fine grain matching.
1. Nutrients in Coarse Grains
Generally, the processing of coarse grains only involves removing some bran, which means that only a small amount of dietary fiber and semi-dietary fiber is lost. Therefore, coarse grains are very nutritious as they contain essential nutrients such as dietary fiber, B vitamins, and minerals.
Proper consumption of coarse grains is beneficial to overall health, but excessive intake can affect digestion and absorption in the elderly. Research has shown that consuming more than 85g of whole grain foods per day can help control weight and reduce the risk of many chronic diseases. Therefore, it is recommended that the elderly consume 100g (2 ounces) of coarse grains or whole grain foods per day.
2. Nutrients in Fine Grains
Fine grains are processed and milled, which removes a significant amount of bran and endosperm, and even all of it. This results in the loss of a large amount of nutrients, especially dietary fiber, B vitamins, and minerals.
Deeply processed fine grains may taste delicious, but the excessive processing leads to the loss of a large amount of B vitamins and minerals. Grains are one of the main sources of B vitamins for our bodies. A deficiency in B vitamins can lead to various health problems, especially a deficiency in vitamin B1, which can cause "beriberi".
As the digestive system of the elderly gradually declines, with loose or missing teeth, chewing food becomes more difficult. Additionally, there is a decrease in taste function, affecting appetite. Combined with the slowing down of gastric motility and reduced absorption and excretion functions, elderly constipation is more likely to occur. To prevent this common elderly condition, it is important not to consume fast food made from refined grains for long periods of time. Instead, it is necessary to combine the main grain with miscellaneous grains and legumes. If necessary, some starchy foods can be added to achieve a balanced nutrition with coarse and fine grains.
