5 tips for doubled nutrition eating grain in autumn

Grain is the best foundation food, and is also the cheapest source of energy. Eating more whole grain in autumn is conducive to the prevention of chronic diseases, and also can help women skin detoxification, which is so benefit for your health. However, do you know the hints of eating whole grain? Different grains are with different nutrients, so how to make its nutrition doubled? Please read the following article, you will find some very useful information.

Whole grains are rich in dietary fiber, when it into the intestines, it can clean waste in the intestines, make the toxins and wastes together, and discharge them out of our body smoothly. The cellulose of the coarse grain can accelerate intestinal peristalsis, promote bowel detoxification, and reduce acne and other skin diseases. Furthermore, many coarse grains (such as soybean) are rich in antioxidants, which can enhance the vitality of cells.

5 tips for doubled nutrition eating grain in autumn

1, the whole grains should take 1/3 of your daily main food

Eating less coarse grains can’t prevent chronic disease and other health effects. But you should also know that the coarse grain contains more dietary fiber and phytic acid, if a large number of long-term edible, it will affect the calcium, iron and other minerals absorption, and also reduce the human body immunity. Therefore, the experts suggest that it is better eat 50 to 100 grams every day.

2, use the pressure cooker to protect nutrition.

The red bean, mung bean and black rice are rich in antioxidants, which can help the body to eliminate free radicals, resistance to aging.

The pressure cooker cooking food can avoid too much contact with oxygen, so it is better to protect the valuable antioxidants such as polyphenols in coarse grains.

Many studies have confirmed that cooking will decrease the beans antioxidant capacity. However, with the pressure cooker, in the same degree of soft rotten, it can reduce the loss of antioxidant substances.

5 tips for doubled nutrition eating grain in autumn

3, according to own situation to adjust the varieties.

Oat soluble is rich in dietary fiber content, which is suitable for high blood lipids and obesity people, and the red beans and barley are diuretic food, so it is suitable for edema physique crowd.

4, the special crowd needs special coarse grains

The elderly, the immature children or low immunity women, due to the digestion and absorption function is weak, too much coarse grains eating will increase the gastrointestinal burden, and it will also hinder other nutrients absorption and utilization.

For such people, in addition to choose millet or proso millet grains which is easy digestible compared to others, and appropriate to reduce the amount of coarse food. Furthermore, through improved cooking methods to improve the absorption rate.

Need to be reminding that, for diabetic patients, the more soft rotten porridge slimy, postprandial blood glucose rise faster.

5, after eating coarse grains should drink more water.

The coarse grains contain more dietary fiber, which need enough water to guarantee the normal digestive tract.

5 tips for doubled nutrition eating grain in autumn

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