4hw.org: in recent years, coarse food has become popular, and its benefits have been widely publicized. Do you know what benefits it has? How can coarse food be the healthiest? Let's take a look at it!
What are the advantages of eating coarse food
Coarse grain is rich in dietary fiber, which has the functions of moistening intestines, defecating, lowering blood pressure, regulating blood lipid, lowering cholesterol, regulating blood sugar, preventing arteriosclerosis, as well as the nutritional ingredients such as brain nourishing vitamins, minerals, unsaturated fatty acids, etc. it is also one of the indispensable nutritional sources for elders to prevent vascular dementia.
First, eat coarse food to prevent cancer. There are a large number of dietary fibers in coarse food. These fibers are insoluble fibers. Eating more can prevent the occurrence of gastric cancer, colorectal cancer, breast cancer and so on.
2. Eating more coarse grains is helpful to prevent and treat cardiovascular and cerebrovascular diseases. A large number of insoluble fibers in coarse grains can reduce the concentration of cholesterol and triglyceride in the blood and prevent cardiovascular and cerebrovascular diseases.
3. Eating more roughage can prevent and cure diabetes. Many people know that they need to eat more roughage when they have diabetes. The reason is that the insoluble fiber contained in roughage can increase the staying time of food in the stomach, increase the sense of fullness, reduce the intake of food, and also delay the absorption of glucose, which is conducive to the prevention and treatment of diabetes.
4hw.org: in recent years, coarse food has become popular, and the benefits of eating coarse food have been widely publicized. Do you know what the benefits of eating coarse food are? How to eat coarse food is the most healthy? Let's take a look at it!
What are the advantages of eating coarse food
Coarse grain is rich in dietary fiber, which has the functions of moistening intestines, defecating, lowering blood pressure, regulating blood lipid, lowering cholesterol, regulating blood sugar, preventing arteriosclerosis, as well as the nutritional ingredients such as brain nourishing vitamins, minerals, unsaturated fatty acids, etc. it is also one of the indispensable nutritional sources for elders to prevent vascular dementia.
First, eat coarse food to prevent cancer. There are a large number of dietary fibers in coarse food. These fibers are insoluble fibers. Eating more can prevent the occurrence of gastric cancer, colorectal cancer, breast cancer and so on.
2. Eating more coarse grains is helpful to prevent and treat cardiovascular and cerebrovascular diseases. A large number of insoluble fibers in coarse grains can reduce the concentration of cholesterol and triglyceride in the blood and prevent cardiovascular and cerebrovascular diseases.
3. Eating more roughage can prevent and cure diabetes. Many people know that they need to eat more roughage when they have diabetes. The reason is that the insoluble fiber contained in roughage can increase the staying time of food in the stomach, increase the sense of fullness, reduce the intake of food, and also delay the absorption of glucose, which is conducive to the prevention and treatment of diabetes.
How to eat coarse food healthiest?
Healthy way to eat coarse food 1: eat coarse food no more than 32 times a day
It is well known that eating coarse food can reduce the risk of high blood pressure, diabetes, obesity and cardiovascular and cerebrovascular diseases. So many people, especially the elderly, often eat coarse food, and some people eat two meals a day. In fact, this approach is not correct, so how much roughage should we eat every day?
Expert tip: normal people should eat a certain amount of coarse food every day, but not more than 32 per day. The old and the young should be halved.
Healthy way to eat coarse food 2: it's better to eat coarse food at dinner
Eating coarse food is not only about quantity, but also about time.
Expert tip: coarse food is best for dinner. Because the human body can better use the dietary fiber in the coarse grain to eliminate the garbage in the body and reduce the blood fat.
Three healthy ways to eat coarse food: drink more water when eating coarse food
When we eat coarse food, we should not only pay attention to the amount and time of eating, but also pay attention to the collocation. In addition to pay attention to the principle of thickness matching, we should also pay attention to drink more water when eating coarse food.
Expert clew: because the dietary fiber in coarse grain needs to have sufficient moisture to do backing, just can guarantee the normal work of intestines.
Healthy way to eat coarse food
At present, the FAO has issued a fiber food guidelines, giving the recommended standard of 30-50g fiber in the normal diet of healthy people. It was found that 6-minute coarse grain and 4-minute fine grain were the most suitable diets. Therefore, the combination of coarse and fine grains is the most reasonable.