比精米白面保留更多成分 粗粮怎么吃才科学？

Core Insights - The article discusses the distinction between coarse grains and fine grains, emphasizing that coarse grains are less processed and retain more nutrients, while fine grains are highly processed [1][2] - It highlights the health benefits of coarse grains, including high dietary fiber content, low glycemic index, and essential vitamins and minerals that aid in energy metabolism and fat burning [1][2] Summary by Sections Coarse Grains vs. Fine Grains - Coarse grains include whole grains, mixed beans, and tubers, while fine grains are refined products like white rice and flour [1] - Coarse grains are beneficial for maintaining stable blood sugar levels and reducing the likelihood of fat accumulation [1] Consumption Recommendations - Gradual replacement of fine grains with coarse grains is advised, starting with a mix of 1:10 and adjusting as the body adapts [3] - Incorporating a variety of coarse grains into meals is encouraged, such as adding beans and tubers to rice or porridge [3] - The recommended daily intake for adults is 200 to 300 grams of grains, with specific amounts for whole grains and tubers [3] Groups to Limit Coarse Grain Intake - Certain populations, such as those with weak digestive systems, post-operative recovery, iron deficiency anemia, and renal insufficiency, should limit coarse grain consumption due to potential digestive issues and nutrient absorption concerns [4] - A balanced diet should include both coarse and fine grains, along with adequate vegetables, fruits, and quality proteins, while maintaining low oil, salt, and sugar in cooking [4]