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1、养生保健——粗粮吃法大全（Healthcare--coarsefoodeatingDaquan）AcompletemenuofcoarsegrainsEatingcoarsegrainshasbecomeafashion.Becausemany"richdisease"arecausedbyeatingtoofine,resultinginsomepeoplehavetoomuchfearofrefinedfood,excessivepursuitofcoarsegrains.Nutritionexpertspointoutth
2、ateatingcoarsegrainsblindlyisnotnecessarilybeneficialtohealth.Wholegrainsareweusuallyeatwhitericeflourandriceflourandotherpurposes,includinggrainsofcorn,millet,sorghum,glutinousrice,oats,buckwheat,wheatbranandallkindsofdrybeans,suchassoybeans,greenbeans,redbean,mungb
3、ean,etc..Grains:corn,millet,redrice,blackrice,blackrice,sorghum,barley,oats,buckwheat/wheatbran.Beans:soybeans,mungbeans,redbeans,blackbeans,greenbeans,kidneybeans,beans,peas,etc..Tubers:sweetpotato,yam,potatoandsoon.ThecorrectwaytoeatroughageEatcoarsegrains(coarsefo
4、od),timelydrinkplentyofwater,coarsegrainsofcelluloseneedtohaveenoughwatertodobacking,inordertoprotectthenormalworkoftheintestinaltract.Generallyeat1timescellulose(cellulosefood),youhavetodrink1timeswater.Stepbysteptoeatcoarsegrains,suddenlyincreaseorreducetheamountof
5、roughageintake,willcauseintestinalreaction.Inordertohelptheintestinaladaptation,increasetheamountofroughageintake,shouldbegradual,shouldnotbetoohasty.Meatcollocationcoarsegrainswhenweeatfoodeveryday,thesenseoftaste,youshouldalsoconsiderthemeatcollocation,balanceddiet
6、.Thedailyroughageintakeshouldbe30~60grams,butitshouldalsobeadjustedaccordingtoindividualcircumstances.RoughageisbesteatenatdinnerEatingcoarsegrainsisbestarrangedindinner,thefrequencyofnormalpeopletoeat2timesadayisappropriate,ifitisbecauseofthe"threehigh"diseaseneeds,
7、itcanalsobearrangedtwotimesaday.Asfortheamountofroughageeaten,cellulosecanbemeasuredasabenchmark,directlyproportionaltotheamountofheatabsorbedbythebodydaily.Ingeneral,adultsabsorb1800caloriesperday,25gramsofcellulose,2400caloriesfor30gramsofcellulose,2800caloriesfor3
8、5gramsoffiber.118agedbetweenjuvenile(juvenilefood)childrenneedtoaddthenumberofcelluloseage5-10gramsisappropriate.Thevaluablevarieti
