In recent years, many people have begun to have a health thinking, understand the importance of eating healthy, roughage has also become a best-selling product. Therefore, in this article, I want to comprehensively summarize the knowledge about coarse grains, which can not only help you eat more comprehensively, but also in the right way to eat, to get more nutrition while not causing a burden on the stomach and intestines.

What is whole grain?

All of us have heard of roughage and eaten roughage at one time or another, but few of us can fully summarize what they are. Here I will list the most common roughage in our life in detail, so that we can have more choices in roughage diet.

• Cereals: oats, millet, black rice, red rice, corn, barley, buckwheat, sorghum, purple rice, rye, etc.
• Beans: mung beans, black beans, red beans, soybeans, peas, broad beans, string beans.
• Tubers: potato, sweet potato, purple potato, taro and so on.

The benefits of eating more whole grains

• Can supply people with more heat
• Fine grains contain more trace elements (calcium, iron, vitamin B1, B2)
• Fiber content is tall, glycemic generation index is low, unfavorable let a person get fat
• Less nutrient loss with the same cooking style

Note: As a result of realizing the benefits of whole grains, many people begin to overeat whole grains, eating them almost every day, every meal. In fact, too much of a good thing, excessive intake of whole grains will also put a great burden on the body.

The disadvantages of excessive intake of whole grains

• The crude fiber content of whole grains is high. Excessive intake of whole grains alone will affect the absorption of trace elements (vitamins & minerals), and then lead to malnutrition. This is particularly true in pregnant and lactating women and in growing adolescents.
• Roughage is hard and difficult to digest. People with weak stomach, such as the elderly and children, are prone to indigestion if they eat too much roughage.
• Whole grains contain little protein, too much intake has the possibility of reducing human immunity.
• Too much crude fiber can interfere with the effects of medications, and it may reduce the effectiveness of certain lipid-lowering drugs and antipsychotics.

The right way to eat whole grains

Quantity: 2-3 times a week, 30 to 60 grams each time is appropriate.

Cooking Style:

• Steaming and boiling are the best options to maximize the retention of nutrients.
• Use a pressure cooker to retain the antioxidants of dark whole grains.
• Add little or no sugar and other seasonings, and cook whole grains sparingly in deep frying.

Collocation way:

• Eating a variety of ingredients, such as meat, vegetables and high quality fat, together with whole grains can provide more nutrients for the body. High quality fat can also preserve the vitamins in whole grains and avoid the loss of trace elements.
• Eat whole grains and drink plenty of water. The crude fiber content of whole grains is high. Drinking more water can promote gastrointestinal peristalsis and help stomach digestion and absorption.

Use roughage for others

• When cooking roughage for the elderly and children, the roughage should be refined.
• Cooked whole grains are good for digestion, but because they have a HIGH GLYCEMIC INDEX, people with diabetes need to eat them in small amounts.
• Usually eat more meat friends in the beginning of the change in eating habits, step by step to increase the amount of coarse grain consumption, so it is not easy to increase the burden on the stomach.

My experiences and feelings

1. I often eat different kinds of whole grains, and sometimes intentionally eat dark whole grains. I would like to talk about my feelings after eating whole grains:
2. Feel full. In the past, after eating too much rice, people would feel sleepy and often want to eat between meals. Every time after eating coarse grains, people are still very energetic and full. I lost a lot of weight during that time when I ate coarse grains.
3. Roughage with rice cooker is still hard after normal cooking, it is recommended to put in a small bowl to soak for a day and a half before cooking rougHAge, or the rice cooker has porridge mode will be better.
4. POKE salads, whole grains with salads, avocados, salmon, hard-boiled eggs or other low carb whole foods can make you healthier.

Finally, I hope you can eat healthily and live happily!