How to eat whole grains healthily? Who should not eat whole grains?

In daily life, people now mostly eat refined grains. After getting used to it, they feel that eating coarse grains occasionally is not only nutritionally balanced but also has a different taste. However, no matter how nutritious the coarse grains are, we should also pay attention to eating them in moderation. Next, let’s take a look at the dangers of eating too much coarse grains. I hope it will be helpful to your life.

Contents of this article

1. How to eat whole grains healthily

2. Who can’t eat whole grains?

3. The harm of eating too much coarse grains

How to Eat Whole Grains Healthy

Ingredients:

500g pig skin, 150g corn, 80g carrot, some soy sauce, some cinnamon, 2 bay leaves, 1 star anise, some scallions

practice:

1) Wash and remove the pig skin

2) Put the fish in cold water and blanch for about three minutes

3) Remove from the water, drain and scrape off the fat with a knife

4) This is the pig skin that has been scraped clean. It took me almost half an hour.

5) Then cut the pork skin into small strips

6) Prepare cinnamon, star anise, bay leaves and scallions

7) Add water, about twice the amount of pork skin, into the pot, add the ingredients prepared in step 6, and add a tablespoon of soy sauce.

8) Bring to a boil and simmer over low heat for about 40 minutes

9) When the pig skin jelly is almost ready, prepare the ingredients and peel the carrots and cut them into small cubes.

10) Remove the corn from the cob and break it up. 11) Add the carrot cubes and corn kernels to the pot and cook for about 3 minutes.

12) Pour the pork skin jelly into a heat-resistant container while it is still hot, let it cool down and store it in the refrigerator! You can take it out and cut it into dices or slices when you are ready to eat!

Ingredients:

250g corn, some butter, some cornstarch, some vegetable oil, some olive oil

practice:

1) Wash and peel the corn and set aside.

2) Pour into a bowl, drizzle with a little vegetable oil and mix well.

3) Add a little cornstarch.

4) Stir well and try to get every kernel of corn covered with cornstarch.

5) Heat the pan and add appropriate amount of butter.

6) Pour the mixed corn in and start frying.

7) Try to pack it as flat as possible.

8) Since it seems too dry, add a little cornstarch water.

9) Fry until the water is dry, then turn over and fry the other side for a while before turning off the heat.

Who can't eat whole grains?

1. People with digestive problems

People with digestive problems (e.g., gastric ulcers, duodenal ulcers) are not suitable for eating whole grains, because these ingredients are rough and will cause physical friction with the gastrointestinal tract, causing wound pain. People who are prone to bloating will also feel uncomfortable if they eat too much.

2. People with digestive system diseases

If you have esophageal varices or gastric ulcers due to liver cirrhosis, eating a lot of coarse grains can easily cause venous rupture and ulcer bleeding. Reminder: People with gastrointestinal diseases should not eat too much buckwheat, because buckwheat can easily cause indigestion; also consider eating soybeans to avoid flatulence.

3. People with anemia and calcium deficiency

Grains are high in phytic acid and oxalic acid, which will inhibit the absorption of calcium, especially iron. Therefore, people with calcium deficiency and anemia must eat wisely. For example, milk should not be eaten with whole grains to avoid calcium absorption.

In addition, the hemoglobin iron contained in red meat is not affected by phytic acid, but most elderly people dare not eat red meat. In addition, if they only eat whole grains for health reasons, it will be very bad. Some people have not been able to improve their anemia because they eat too much whole grains. The same is true for women. If they have anemia problems and like to eat whole grains, they must supplement with red meat. Half of the meat source for the day must be red meat.

4. Kidney patients

Kidney patients need to eat refined white rice instead. This is because whole grains are high in protein, potassium, and phosphorus, and it is easy to eat too much as a staple food, which the patient's body cannot tolerate.

5. Diabetics

Diabetics need to control their starch intake, and even if they eat whole grains, they should control the amount. Although whole grains are high in fiber and help lower blood sugar, medical staff often encourage diabetics to eat them. However, once diabetes is combined with kidney disease, they can no longer eat whole grains and have to go back to eating refined white rice, which confuses many patients.

6. Gout patients

If gout patients eat too much beans, it will cause an increase in uric acid, so the intake of beans among grains should be reduced to a minimum.

7. People with low immunity

If the daily fiber intake exceeds 50 grams for a long time, it will hinder protein supplementation and reduce fat utilization, causing damage to the functions of organs such as bones, heart, and blood, and reducing the body's immune ability.

8. People who engage in heavy physical activities

Coarse grains have low nutritional value and provide little energy, and they provide insufficient nutrition for people who engage in heavy physical labor.

9. Adolescents in the growth and development period

Due to the special needs of growth and development for nutrients and energy, as well as the physiological requirements for hormone levels, coarse grains not only hinder the absorption of cholesterol and its conversion into hormones, but also hinder the absorption and utilization of nutrients.

10. Elderly people and children

Because the digestive function of the elderly is impaired, and the digestive function of children is not yet perfect, digesting a large amount of dietary fiber is a great burden on the gastrointestinal tract. In addition, the absorption and utilization rate of nutrients is relatively low, which is not conducive to the growth and development of children.

The harm of eating too much whole grains

Eating a large amount of coarse grains may overload the gastrointestinal tract. Eating a large amount of coarse grains may lead to the intake of a large amount of insoluble dietary fiber at one time, which can easily aggravate delayed gastric emptying and may cause abdominal distension, early satiety, indigestion, etc. In particular, some children and the elderly, as well as some patients with gastrointestinal diseases or those with weak gastrointestinal function, may experience upper abdominal discomfort, belching, bloating, decreased appetite, etc. after eating a large amount of coarse grains, and may even affect the next meal.

Eating a large amount of coarse grains may affect the absorption of calcium, iron, zinc and other elements. Eating a large amount of coarse grains, while delaying the absorption of sugar and lipids, also hinders the absorption of some macro- and trace elements to a certain extent, especially calcium, iron, zinc and other elements. This is tantamount to "adding insult to injury" for the middle-aged and elderly people and patients who may already be deficient in these elements. Therefore, some scholars have proposed that it is not advisable to eat a large amount of coarse grains, and vitamins and trace elements should be supplemented while eating coarse grains.

Eating a large amount of coarse grains may reduce the digestion and absorption rate of protein. On the one hand, the amount of protein supplementation should be emphasized, and on the other hand, attention should be paid to the digestion and absorption rate of protein. Eating a large amount of coarse grains, the insoluble dietary fiber in them will lead to a slowdown in gastrointestinal motility, making the digestion and absorption of protein weaker. In addition, some elderly people deliberately reduce the intake of foods containing high-quality protein such as meat, eggs, and milk due to concerns about weight, blood lipids and blood sugar. This positive and negative superposition "effect" often leads to negative nitrogen balance and reduces plasma protein levels. In the long run, it will cause protein malnutrition in the elderly.