Eat more whole grains and drink more water

Eat more whole grains and drink more water

Eat plenty of coarse grains to drink plenty of water on a hot summer day, sweating, and drinking plenty of water is necessary.

However, there is another situation when you want to drink more water-when you eat too much coarse grains.

  This is because most coarse grains not only cannot supplement the necessary amino acids and proteins of the human body, but also contain calcium, phosphorus and other minerals and vitamins. Compared with refined rice and white flour, the content of coarse grains is lower than that of fine grains and the fiber content is consumedHigh, it is easier to produce satiety after eating, which can reduce repeated intake and achieve the effect of weight loss.

  The UN recommends that healthy people should include 30 in their daily diet?
50 grams of fiber.

Is it best for adults to eat 50 per day?
100 grams of coarse grains, more varieties are better.

Coarse grains are rich in incremental fibers, and the reorganized large intestine produces mechanical stimulation, accelerates intestinal peristalsis, and promotes the elimination of food residues from the body as soon as possible to ensure the normal operation of the digestive system.

Plasma fiber in coarse grains has an adsorption effect, which can delay the rate of glucose absorption after meals. It has a good preventive effect on diabetes, hypertension, hyperlipidemia and cardiovascular and cerebrovascular diseases, but patients with poor renal function should reduceattract.

  Remember to drink plenty of water after eating coarse grains, because the cellulose in coarse grains needs extra water to fully guarantee the normal digestion of the fermentation tract.

Generally speaking, if you eat twice as much fiber, you need to drink twice as much water.

  In addition, the elderly due to weakened hypertension function, eating too much coarse grains will cause abdominal distension, digestion and absorption are weakened.

Therefore, eat coarse grains in moderation.

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