粗粮的好处如今被越来越多的人所熟知，可是一天到底该吃多少？一日三餐怎么吃才能让健康功效发挥到最大呢？

The benefits of whole grains is now more and more people know it,But exactly how much to eat a day?How do I eat three meals a day to make health claims to the largest?

　　中国营养学会建议的粗粮摄入量是每天50克—100克，太少或过多都不好。粗粮包括精米白面以外的谷类和豆类。合理食用，不但可以预防便秘、动脉硬化、高血压、高血脂、糖尿病等病症，还具有一定抗衰老作用。但其含有较多食物纤维，吃多了会影响人体对蛋白质、无机盐以及某些微量元素的吸收，甚至还会降低人体的免疫能力。因此，一日三餐粗细粮搭配吃才最合理。

Chinese nutrition society suggested roughage intake is 50 grams, 100 grams per day,Too little or too much is bad.Coarse grains including white rice flour grains and beans.Reasonable consumption,Not only can prevent constipation/Hardening of the arteries/High blood pressure/High cholesterol/Conditions such as diabetes,Also has a certain anti-aging effect.But it contains many food fiber,To eat many will affect the human body to protein/The absorption of inorganic salts and some trace elements,Even lowers the body's immune ability.so,Food collocation to eat three meals a day thickness is the most reasonable.

　　早餐喝点粗粮。早上，胃肠尚未完全“苏醒”，这时不宜吃太粗糙的食物，如窝头。喝粗粮是理想的选择，煮粥时，可以适量加点燕麦、糙米、薏米等。也可以在磨豆浆时多加几种豆子，如红豆、绿豆、黑豆等。粗粮豆浆或粗粮粥保留了一定量的膳食纤维，可促进肠道有益菌增殖，加速肠道蠕动。

Drink some whole grains for breakfast.In the morning,Stomach is not fully"Wake up",At this time shoulds not be too coarse food,Such as WoTou.Drink a whole grains is the ideal choice,When the porridge,Can add some oats/Brown rice/YiMi etc..Also can add some beans when soya-bean grinding,Such as red bean/Mung bean/Black beans, etc..Coarse grains soya-bean milk or whole grains porridge retains a certain amount of dietary fiber,Can promote the intestinal bacteria proliferation,Accelerate intestinal peristalsis.

　　中午粗粮入菜。中午，人体的消化功能较好，可以多吃点粗粮。一些不易消化的粗粮，如芸豆、蚕豆等整粒的豆子，以及红薯、玉米等此时吃就比较好。不但能保障碳水化合物的供应，还能提供更多维生素和人体必需的微量元素，满足整个下午所需的能量。粗粮还可以入菜，最佳搭配是鸡蛋和肉类，做道玉米排骨汤、黄豆炖鸡都是不错的选择。

Coarse grains into the dishes at noon.At noon,The digestive function of the human body is good,Can eat more roughage.Some coarse grains difficult to digest,Such as the kidney bean/Broad beans, etc. The whole grain of beans,And the sweet potato/Such as corn to eat are better at this time.Not only can guarantee the supply of carbohydrates,Can also provide more vitamins and necessary microelements,To meet the energy for the whole afternoon.Whole grains can also into the dish,The best collocation is eggs and meat,Do corn spareribs soup/Soy braised chicken are good options.

　　晚餐粗粮细作。粗粮细作好消化，晚餐最好选不胀气、促睡眠的。建议晚餐可以喝晚小米粥，或者吃大米小米做成二米饭。因为小米有利湿健脾、镇静安眠的功效。

Dinner to have a very coarse grains.Whole grains good digestion,Dinner had better choose not bilge gas/Shortness of sleep.Suggest dinner drink millet congee later,Or eat rice millet made two rice.For the millet good spleen wet/The effect of calm sleep.

　　最后，需要提醒的是，粗粮虽好但有胃病或消化性溃疡的人不宜多吃。老人消化功能减退，要少吃，最好粗粮细做，尽量蒸煮，少油炸。学龄前儿童的胃肠道发育不成熟，消化吸收功能差，不宜多吃。

The last,What need reminds is,Whole grains is good but have stomach problems or peptic ulcer is unfavorable eat more.The old man digestive function,Should eat less,Whole grains fine do best,Try to cooking,Less Fried.Preschool children's gastrointestinal tract development is not mature,Poor digestion and absorption function,Not to eat more.