It is said on the Internet that eating coarse grains can nourish the stomach. Is this statement reliable?

In the staple food of every meal, nutritionists often advise all kinds of people to eat more whole grains and less refined white rice and flour. It is also mentioned in the Dietary Guide for China Residents that it is best for adults to eat whole grains and miscellaneous beans in the range of 50g~ 150g every day. But why do people always say that eating coarse grains occasionally will lead to gastrointestinal discomfort, irregular menstruation and malnutrition?

If you have this situation, it is very likely that you ate the wrong coarse grains. Today, I will talk to you about some important matters of eating coarse grains.

Pay attention to cooking methods when eating coarse grains: some people like to add a lot of oil and sugar. For example, after eating a bowl of coarse grain porridge, they add a spoonful of white sugar to fry coarse grains, but they lose the taste of coarse grains, which is more likely to lead to the loss of nutrients in coarse grains, and finally the loss is greater than the gain.

Because of excessive intake of sugar and oil, for people with gastrointestinal diseases such as gastric ulcer and dyspepsia, it is not nourishing the stomach but hurting the stomach. Therefore, if you eat coarse grains, cooking methods are very important. Try to eat coarse grains with pure taste, and put less salt, sugar and alkali.

It is more conducive to the body's intake of nutrients.

Pay attention to the appropriate amount of coarse grains: some people know that it is good to eat more coarse grains, eat a lot every day, and even make the staple food into coarse grains. As we all know, excessive consumption of coarse grains, especially the high dietary fiber content in coarse grains, will be harmful to the stomach. Specifically, the dietary fiber content per100g of soybean is15.5g; The dietary fiber content of black beans per100g is10.2g, and that of mung beans is 6.3g.: The dietary fiber per100g of oat is 6g and buckwheat is 6.5g.

These whole-grain miscellaneous beans are higher than other vegetables and fruits. According to the health standard, adults need to consume 25g~30g dietary fiber every day. In other words, eating about 100g of coarse grains every day can almost meet the needs of the body without eating too much.

Coarse grains are best steamed: people prefer coarse grain porridge to coarse grain rice. Put some sweet red dates and dried longan in cooking, and the taste will not be too bad. But because the cooking time is too long, the coarse grains are too soft and easy to make mistakes. After starch gelatinization, it is easier to raise blood sugar, which is not the best choice for diabetic patients.

However, steamed miscellaneous grains rice has low water content, and after full chewing, it can increase gastrointestinal volume and enhance satiety. The most important thing is that miscellaneous grains rice has the characteristics of "two lows and one less", with low blood sugar load, low blood sugar index and less nutrient loss. On the whole, it is more suitable for people with chronic diseases and people who control their weight, and the final effect will be remarkable.