Nowadays, diabetes is a kind of high incidence disease which can be complicated with many kinds of diseases and harm the health of the body. With more and more people suffering from diabetes, people are very concerned about the methods of preventing diabetes in their life, and eating coarse food is the common way to prevent diabetes.
The necessity of coarse grain for human body, in fact, can be explained by applying an advertising language: coarse grain is not omnipotent, but it is absolutely impossible without coarse grain. The role of coarse grain in the prevention of diabetes, hypertension, obesity and other diseases cannot be ignored.
"Coarse grain is relative to fine grain such as rice and white flour." It mainly includes two categories, one is rough rice and whole wheat which have not been refined; the other is all kinds of grains except rice and wheat. For example, corn, millet, black rice, purple rice, barley, oats, buckwheat, soybeans, mung beans, red beans, etc.
The biggest characteristic of coarse grain is that it contains more dietary fiber. Therefore, the same amount of food, coarse food brings less energy, can reduce the risk of obesity. Secondly, dietary fiber can promote intestinal peristalsis, shorten the time of stool stagnation in the intestine, make the stool unobstructed, and thus prevent the toxin from remaining in the body for a long time. Third, dietary fiber is also conducive to the growth of probiotics in the body, which is beneficial to the maintenance of intestinal health.
Three ways to eat coarse food correctly:
1. Gradually eating coarse food suddenly increases or decreases the amount of coarse food, which will cause intestinal reaction. For people who usually focus on meat, in order to help the intestinal tract adapt and increase the intake of coarse food, we should step by step, not rush.
2. When we make food every day, we should consider not only the taste, but also the meat and vegetable to balance the diet. The daily intake of coarse grain should be 30-60g, but it should also be adjusted according to personal conditions.
3. To eat roughage and drink more water in time, the cellulose in roughage should be backed by sufficient water to ensure the normal operation of the intestine. Generally, if you eat 1 times more cellulose, you need to drink 1 times more water.
Although eating coarse food can effectively help people prevent diabetes, but in order to achieve the goal of disease prevention and control through eating coarse food, we should also understand the correct way to eat coarse food in ordinary times, so as to let ourselves as early as possible away from the invasion of diabetes and other harmful diseases.