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]

Core Points - The article discusses the distinction between coarse grains and fine grains, highlighting that coarse grains are less processed and retain more nutrients, while fine grains are highly processed [2] - Coarse grains include whole grains, legumes, and tubers, which are beneficial for health due to their high fiber content and low glycemic index [2] - The article emphasizes that while coarse grains have health benefits, they should not completely replace fine grains in the diet to avoid potential digestive issues and nutrient deficiencies [3] Summary by Sections Coarse Grains vs. Fine Grains - Coarse grains are defined as less processed foods that retain more nutrients, including whole grains, legumes, and tubers [2] - Examples of coarse grains include brown rice, black rice, oats, and various legumes [2] - Coarse grains are rich in dietary fiber, which helps maintain a healthy weight and stabilizes blood sugar levels [2] Consumption Recommendations - A gradual replacement method is suggested for incorporating coarse grains into the diet, starting with a small ratio and increasing over time [4] - Mixing different types of coarse grains and legumes into meals is recommended to diversify the diet [4] - The article advises a balanced distribution of coarse grains across meals, with specific daily intake recommendations based on dietary guidelines [4] Considerations for Specific Populations - Certain groups, such as those with weak digestive systems or specific health conditions, should limit their intake of coarse grains due to potential adverse effects [5] - The article stresses the importance of a balanced diet that includes both coarse and fine grains, along with adequate vegetables, fruits, and quality proteins [5]

Core Insights - A study conducted by researchers from Kyoto University and Osaka University indicates a correlation between gut microbiome diversity and postpartum depression symptoms in women [2] - The research involved 344 women with infants aged 0 to 4 years, analyzing their fecal samples to assess gut microbiome diversity and its relationship with depression and physical symptoms [2] Group 1: Research Findings - Women exhibiting more pronounced postpartum depression symptoms showed lower gut microbiome diversity, particularly a reduced relative abundance of bacteria associated with short-chain fatty acid production [2] - Short-chain fatty acids, produced by beneficial gut bacteria breaking down dietary fiber, are crucial for gut health and serve as a primary energy source for gut cells [2] - Participants with higher intake of foods such as soy products, natto, yogurt, seaweed, mushrooms, and whole grains reported milder postpartum depression symptoms and better overall health [2] Group 2: Prevalence and Symptoms - The prevalence of postpartum depression symptoms among women has reached 25% to 30%, with the condition potentially lasting from the perinatal period up to 4 to 5 years postpartum [2] - Common symptoms of postpartum depression include low mood, loss of interest in previously enjoyed activities, sleep disturbances, appetite loss, fatigue, feelings of helplessness, and irritability [2]

Group 1: Understanding Psychological Hunger - Psychological hunger, distinct from physiological hunger, arises from emotional states such as stress or negative feelings, leading to eating behaviors that do not fulfill actual energy needs [1][2] - Emotional eating can be categorized into restrictive eating, uncontrolled eating, and emotional eating, with the latter closely linked to anxiety and depression [2][3] - The brain's craving for high-carb and high-fat foods during negative emotional states is a natural response, as these foods provide quick energy and can improve mood [2][3] Group 2: Coping Strategies for Emotional Eating - Awareness of emotional eating is crucial; recognizing the behavior can help individuals moderate their eating habits [4] - Alternative coping mechanisms include mindfulness breathing, talking to someone, exercising, or engaging in enjoyable activities instead of relying solely on food for emotional relief [4] - When cravings are uncontrollable, opting for healthier, low-calorie snacks like cucumbers or tomatoes is recommended, while minimizing the presence of high-calorie snacks [4] Group 3: The Cycle of Emotional Eating and Weight Management - Emotional eating can lead to excessive calorie intake and obesity, creating a vicious cycle where obesity further exacerbates emotional eating [5][6] - Extreme dieting can trigger psychological hunger, resulting in negative emotions and cravings for high-calorie foods [6] - Individuals experiencing rapid weight gain or frequent weight fluctuations should reassess their weight management strategies to ensure they are healthy and sustainable [6][7] Group 4: Nutritional Guidance for Weight Management - A balanced diet emphasizing whole grains, vegetables, and appropriate portion sizes is essential for effective weight management [8] - Maintaining regular meal patterns, such as three meals a day, helps distribute calorie intake and supports weight control [8] - Intermittent fasting methods, like "16+8" or "5+2," can be effective under professional guidance, but individual circumstances must be considered [9]

Core Insights - The article emphasizes that not all whole grains are effective in controlling blood sugar levels, with some "pseudo whole grains" having a faster glycemic response than refined grains like white rice and flour [2][6]. Group 1: Types of Grains - Certain sticky grains, such as glutinous millet and black glutinous rice, have a higher glycemic index and can raise blood sugar levels quickly [3][6]. - Whole grains like oats and red beans contain more resistant starch, which has a lower impact on blood sugar due to their tightly packed structure [5]. Group 2: Consumption Methods - The method of consuming whole grains can significantly affect their glycemic index; grinding grains into powder and mixing them with water can increase their glycemic response [9][11]. - For individuals needing to control blood sugar, it is advisable to choose whole grains that maintain a low glycemic index even after processing, such as green beans and lentils [11]. Group 3: Dietary Recommendations - It is recommended to combine whole grains with protein and fiber-rich foods, such as milk and vegetables, to mitigate blood sugar spikes [8][13]. - A balanced intake of whole and refined grains is suggested, ideally maintaining a ratio of 1:1 or 2:1, depending on individual digestive health [14].