Friends who want to use calcium to drink milk or try to eat with coarse grains for a period of time. In this way, you can get what you need and do your best to maximize food nutrition. The following and Xiao Bian together specifically to see what is the reason for this.
First, no separation will affect calcium absorption can not maximize nutrition
More and more people like to eat whole grains. The content of dietary cellulose and B vitamins in coarse grains is high. Cellulose itself produces mechanical stimulation of the large intestine in the human body, promotes peristalsis, and can make the stool become soft and smooth. At the same time, it has great benefits for the prevention of colon cancer and cardiovascular and cerebrovascular diseases caused by high blood lipids.
However, eating whole grains is a good thing to eat. If you eat it properly, if you overdo it without control or eat coarse grains in the wrong way, it will be difficult to maintain health and prevent diseases. On the contrary, it may cause many problems. . The latest British study shows: “Some foods can severely inhibit the body's absorption of calcium, including whole oats, bran, which contains inositol phosphate (commonly found in buckwheat and beans). That is, if you are Drink 250 milliliters of milk and eat whole grains at the same time. Then you can absorb very little calcium, but only a small portion of calcium that can be absorbed by 250 milliliters of milk alone."
Therefore, a friend who wants to supplement calcium by drinking milk is still trying to eat with coarse grains for a period of time. Many people are accustomed to drinking milk in the morning or at night before going to sleep. People who recommend drinking milk in the morning can increase the intake of coarse grains at noon every day. If you are taking coarse grains at night, it is best to drink milk after two hours. In this way, you can get what you need and do your best to maximize food nutrition.
The specific amount of coarse grains consumed can be measured using cellulose as a standard, which is proportional to the amount of calories the body absorbs daily. In general, adult calorie intake of 1800 calories requires 25 grams of cellulose. The cellulose needed for children between 1 and 18 years of age is appropriate for ages plus 5-10 grams. As long as the right amount is ingested in a timely manner, coarse grains are beneficial to the human body. For the one-sided monotonous pursuit of thick people, do not forget the reasonable size of food, do not put a good source of calcium can not be used by me.
Second, coarse grains eat too much stomach guilty
In recent years, many health books have advocated eating more coarse grains. Many citizens, especially white-collar workers, have become the main force of the "coarse grains campaign."
Xiao Zhang gradually gained weight after entering the winter and heard that both oatmeal and dietary weight loss, they will have a cup of milk oatmeal sooner or later. In the past month, she had diarrhea every morning and he had to ask for help.
Gastrointestinal bad should eat less. After bacterial culture and colonoscopy, Xiao Zhang did not have gastrointestinal infections or other diseases. The chief physician of the Department of Gastroenterology of the Municipal Hospital of Qingdao City diagnosed Xiao Zhang because he had poor digestive function in the gastrointestinal tract and he had consumed too much coarse grains, causing an increase in the burden on the gastrointestinal tract, and inducing functional diarrhea. Sure enough, after stopping drinking oatmeal for a few days, Xiao Zhang's diarrhea symptoms eased.
Ms. Li heard that the Shigu Congee had a slimming effect, and she gave a drink to her husband who had a long beer belly every day. When her husband ate several times, she said, her stomach was sour.
The doctor introduced that Miss Li’s husband suffers from chronic gastritis, so if she eats Shigu porridge, the stomach will turn back to acid. Modern people are accustomed to eating fine foods and properly eating corn, millet, oats, buckwheat and other coarse grains, which are good for exercising digestive functions. However, diets based on coarse grains are not advisable, especially for people with poor digestive function.
It is recommended to eat once in two days. The Food and Agriculture Organization of the United Nations (FAO)'s "Fibre Food Guideline" suggests that ordinary people should have 30-50 grams of dietary fiber in their daily diet. Food coarse grains should focus on the combination of coarse and fine grains. Under the premise of fine grains, coarse grains can be consciously selected, but not excessive. For people who are accustomed to using fine grain, it is best to eat coarse grains at dinner and eat it once in two days.
Third, coarse grains have to eat
The benefits of coarse grains to the body are well known, but not everyone is suitable for eating coarse grains. People in different physical conditions choose their own coarse grains to achieve the purpose of health care.
Gastrointestinal bad choice to eat millet, rhubarb rice and brown rice. Gastrointestinal bad people want to eat coarse grains, soft food is required for soft, porridge to eat easily digested, will not increase the burden on the digestive system. Millet is most suitable for congee porridge, has the stomach and the role of the middle, benefit five internal organs, tonic deficiency, very suitable for gastrointestinal bad people and the elderly to eat. In addition, rhubarb rice and brown rice are also good.
People with high blood sugar, high blood lipids or body fat are suitable for oats. Studies have shown that naked oats can prevent and treat cardiovascular and cerebrovascular diseases caused by hyperlipidemia. Long-term consumption of oatmeal also benefits the control of diabetes and obesity. Need to be reminded that the purchase of oatmeal, oatmeal snacks must pay attention to the content of oats in the ingredients list.
Anemia is suitable for eating millet and soybeans, which is good for iron supplementation. Millet iron content is prominent, there is a good blood effect. Soybeans are also rich in iron. In addition to rice porridge, millet can also be steamed with rice as “two rice.†Soybeans are not just eating soy milk, soy bean can be cooked after cooking, such as radish fried soybeans, sausage fried soybeans.
Hot physique eat green beans and buckwheat. Mung bean is sweet and cold, with the role of neutralizing detoxification and refreshing thirst, and buckwheat is a cold coarse grain. These two kinds of food are most suitable for hot constitution. Mung beans can be porridge, or bean soup, and buckwheat can be made of buckwheat noodles.
Easy to eat edema red beans and glutinous rice. Diuresis to edema, devaluation of rice. The diuretic effect of glutinous rice can excrete excess water in the body, eliminating edema and discharging the toxin waste together. Red beans contain potassium that promotes diuretic action, so eating the same is the only way to diuresis and edema for people with edema.
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