Eating too much whole grains can reduce immunity
Eating coarse grains has become a fashion of carbonization.
Many older people like to eat coarse grains. Reorganization is in memory of their past lives. Transformation also believes that it is nutritious and tastes good.
However, although coarse grains are good, it is best not to eat more.
Because it contains too much dietary fiber, it will hinder the body’s absorption of other nutrients and reduce immunity.
What is coarse grains? Coarse grains are relative to fine grains such as polished rice, white noodles, etc., which mainly include corn, millet, purple rice, sorghum, oats, buckwheat, wheat bran and various dried beans, such as soybeans, green beans,Adzuki beans, mung beans, etc.
Due to the simplicity of processing, coarse grains retain many nutrients not found in fine grains.
For example, it contains less carbohydrates than fine grains, contains additive fiber length, and incorporates B vitamins.
At the same time, many coarse grains also have medicinal value: buckwheat contains “chlorophyll” and “rutin” of other grains, which can treat high blood pressure; corn can accelerate intestinal peristalsis, avoid colon cancer, and effectively prevent hyperlipidemia, Arteriosclerosis, gallstones, etc.
Therefore, people with hypertension, hyperlipidemia, diabetes, and constipation should eat coarse grains.
Eat more to reduce immunity. Replace the cellulose and phytic acid contained in coarse grains. Intake more than 50 grams of fiber daily and eat it for a long time. The replacement of protein supplement for people is blocked, slightly reduced, causing bones, heart, blood and other dirtyDamage to organ functions reduces the body’s immunity and even affects fertility.
In addition, the higher phytic acid content in buckwheat, oats, and corn can hinder the absorption of calcium, iron, zinc, and phosphorus, and affect the metabolic balance of internal minerals.
Therefore, the replacement of these minerals should be increased when eating coarse grains.
Too much fiber is harmful to adolescent girls.
Because, hypertension in food will be transformed into fiber replacement initialization in coarse grains.
Decreased absorption of plasma will lead to reduced female hormone synthesis and affect the development of reproductive organs such as the uterus.
Therefore, the fiber absorption of adolescent girls can exceed 20 grams per day.
Due to the weakening of hypertension in the elderly, eating more coarse grains will cause abdominal distension and weaken digestion and absorption.
Over time, it can lead to malnutrition.
In addition, iron and zinc deficiency will cause anemia and premature brain failure in the elderly.
The elderly’s daily cellulose adsorption should not exceed 25-35 grams.
The most reasonable combination of thickness and weight At present, the United Nations has developed the highest fiber food guidelines, called the recommended standard for healthy people should include 30-50 grams of fiber in the regular diet.
The study found that 6 points of coarse grains and 4 points of fine grains are the most suitable in the diet.
Therefore, eating coarse and fine grains is most reasonable.
Eating coarse grains should also pay attention to methods.
From the nutritional point of view, it is better to eat corn, millet, and soy alone if they are mixed in a ratio of 1: 1: 2, which has higher nutritional value, because it can make proteins have complementary effects.
The Laba porridge, Babao porridge, and assorted vegetables that we often eat in our daily life are good coarse grain mixed food.
Fiber content of coarse grains (grams per 100 grams of food) bran 18 soybean 11
9 buckwheat 6.
5 whole wheat noodles 6 yellow corn noodles 2.
1 millet 1.