What are the requirements for whole grains in three meals a day?

　　The benefits of whole grains are now known to more and more people, but how much should you eat a day? How to eat three meals a day so that healthy How to maximize the effect?

　　The recommended intake of whole grains by the Chinese Nutrition Society is 50g-100g per day. Too little or too much is not good. Whole grains include cereals and beans other than polished rice and white flour. Eating reasonably can not only prevent constipate , arteriosclerosis, hypertension, Hyperlipidemia , diabetes and other diseases, it also has certain anti-aging effects. However, it contains a lot of dietary fiber. Eating too much will affect the body's absorption of protein, inorganic salts and certain trace elements, and even reduce the body's immunity. Therefore, it is most reasonable to eat a combination of coarse and fine grains for three meals a day.

　　Have some whole grains for breakfast. In the morning, the gastrointestinal tract has not yet fully "awakened", so it is not advisable to eat foods that are too rough, such as steamed buns. Whole grains are an ideal choice. When cooking porridge, you can add oats, brown rice, barley, etc. in appropriate amounts. You can also add several more beans when grinding soy milk, such as red beans, mung beans, black beans, etc. Whole grain soy milk or whole grain porridge retains a certain amount of dietary fiber, which can promote the proliferation of intestinal beneficial bacteria and accelerate intestinal peristalsis.

　　Whole grains are included in the dishes at noon. At noon, the human body's digestive function is better, so you can eat more whole grains. Some whole grains that are not easy to digest, such as kidney beans, broad beans and other whole beans, as well as sweet potatoes, corn, etc., are better to eat at this time. Not only can it ensure the supply of carbohydrates, but it can also provide more vitamins and trace elements necessary for the human body to meet the energy needs throughout the afternoon. Whole grains can also be used in dishes. The best combination is egg And meat, making corn ribs soup and soybean stewed chicken are good choices.

　　Dinner is made with coarse grains. Whole grains and fine grains are good for digestion. It is best to choose dinner that is not flatulent and promotes sleep. It is recommended to drink millet porridge for dinner, or eat rice and millet to make two rice dishes. Because millet has the effect of promoting dampness, strengthening the spleen, calming and sleeping.

　　Finally, we need to be reminded that although whole grains are good, they have Stomach disease People with peptic ulcer or peptic ulcer should not eat more. The elderly have reduced digestive function and should eat less. It is best to cook coarse grains and cook them as much as possible, and avoid frying as much as possible. The gastrointestinal tract of preschool children is immature and their digestion and absorption functions are poor, so they should not eat too much.