Men should eat more whole grains scientifically: the correct way to eat them and who should avoid them.
41. Men should eat more whole grains in a scientific way.
Whole grains are foods that are different from refined grains such as white flour and white rice. They mainly include millet, corn, sorghum, purple rice, wheat bran, buckwheat, oats, and various dried beans such as green beans, soybeans, mung beans, and red beans.
The meticulous modern lifestyle has led to many nutritional diseases, such as gout, diabetes, obesity, colon cancer, and high blood pressure, posing a significant threat to men's health. Currently, eating whole grains seems to have become a fashionable health trend, gaining popularity. But how much do you really know about whole grains? Are you eating them correctly?
The disadvantages of eating too much whole grain
A diet high in whole grains over a long period can impair nutrient absorption, often leading to deficiencies in several essential nutrients. The phrase "pale complexion" refers to a typical symptom of malnutrition caused by excessive fiber intake.
Eating too much whole grain can seriously affect the digestive system. Excessive fiber can lead to acute symptoms such as dehydration and intestinal obstruction.
Cellulose can hinder the body's absorption of medications. It can reduce the efficacy of certain antipsychotics and lipid-lowering drugs.
Three ways to eat whole grains correctly
Pair whole grains with meat dishes. When we eat each day, we need to pay attention not only to our taste preferences, but also to the balance of meat and vegetables and a balanced diet. The daily intake of whole grains should ideally not exceed 60 grams, but of course, this can be adjusted according to individual circumstances.
Drink plenty of water after eating whole grains. Sufficient water is crucial for the fiber in whole grains to function properly in the intestines. If you eat twice as much whole grain, you must also double your water intake.
Introduce whole grains gradually. Suddenly reducing or increasing the amount of whole grains consumed can cause intestinal reactions. If you usually eat mainly meat, when switching to a "whole grain mode," you should adhere to the principle of gradual transition to help your body adapt better; rushing it is not advisable.
People who should not eat whole grains
People who are deficient in iron, calcium, and other elements. This is because whole grains contain dietary fiber and phytic acid, which can combine to form precipitates and hinder the body's absorption of minerals.
People with poor gastrointestinal function. Men with poor gastrointestinal function should also try to eat less, otherwise it will increase the burden on their stomach and intestines.
People who engage in heavy physical activity should limit their intake of whole grains, as they are low in energy and nutritional value.
People with digestive system diseases. If you have stomach ulcers or esophageal varices due to cirrhosis, eating large amounts of whole grains can easily cause ulcer bleeding and varicose vein rupture.
People with weakened immune systems. Consuming 50 grams of fiber daily for an extended period can reduce fat utilization and hinder protein absorption, leading to damage to organs such as the blood, heart, and bones, and significantly lowering the body's immune system.
Several healthy recipes with whole grains
(1) Country-style sandwiches
Ingredients: Potato slices, bread slices, pumpkin slices, sweet potato slices, carrot slices, and cabbage leaves.
Instructions: Blanch sweet potato slices, potato slices, carrot slices, cabbage leaves, pumpkin slices, etc. in water until cooked. Place them between slices of bread, sprinkle with a little salt, and microwave until cooked.
Tips: Prepare ingredients according to your own preferences, preferably within 4 types. If you like salty food, you can use salt and pepper instead of regular salt. If you want it too vegetarian, you can add ham or sausage slices.
(2) Potato and Ham Salad
Ingredients: 150g smoked ham, 100g potato, 30g carrot, 2 eggs, 30g peas, 50g cucumber. Chicken bouillon, pepper, salad dressing, and salt to taste.
Instructions: Wash carrots and potatoes, steam until cooked, then peel and slice. Dice ham. Wash eggs, boil in water until cooked, then remove and cool thoroughly with cold water. Peel and slice eggs into pieces roughly the same size as the potato slices. Wash cucumber and slice into small pieces. Combine carrot slices, potato slices, egg slices, diced smoked ham, peas, cucumber slices, salt, salad dressing, pepper, and chicken bouillon powder. Mix well and serve.
Tip: Potatoes burn very easily, so be extra careful.
(3) Nutritious Cornmeal Porridge
Ingredients: diced winter melon, cornmeal, diced lean meat, peanuts, chopped green onions, eggs, diced sweet potato.
Instructions: Add a small amount of cold water to the cornmeal and stir until there are no lumps. Then add it to a pot of boiling water. Add peanuts (chop whole peanuts), winter melon cubes, sweet potato cubes, and lean meat cubes. Sprinkle with salt and simmer over low heat for 15 minutes. Then beat the eggs into egg drop soup or make a poached egg. Sprinkle with chopped green onions before serving.
Tips: Wash the soybeans and stir-fry them in a pan until they are 90% cooked. Pour them into the cooked batter and simmer for a while to enhance the aroma. In addition to the above ingredients, you can also add some pumpkin, potatoes, pork kidneys, pork liver, carrots, etc., but the variety should not be too mixed. You can also mix it with some pickled vegetables or pickled mustard greens as a side dish.
Nowadays, whole grains have almost become a part of dietary culture, and many people are buying them. As a result, the phenomenon of blindly worshipping whole grains is also very serious. Many people regard whole grains as a panacea, but this understanding is wrong. While eating whole grains in moderation is certainly beneficial to the body, blindly consuming them can have the opposite effect.