concern for healthy eating has made the rice has achieved great recognition to the point of being part of many diets, mainly due to the contribution of fiber.
At first glance, the brown rice has a brown tone, as retains its bran or bran layer. Its main feature which distinguishes it from white rice, is that it has much more fiber than this.
It is rice that has been stripped of the outer shell, fibrous and inedible husks called but retains most of the cuticle or bran that covers the grain. It is considered more natural and that their input fiber, vitamins and minerals than other foods. In fact, they are properties that are lost if you eat polished rice, the popular white rice, considered more binding than the integral range.
The nutritional value of rice is significant because it provides water, protein, carbohydrates, minerals (sodium, potassium, phosphorus, calcium, iron ...) vegetable oils, provitamin A, vitamin B1 (thiamin), vitamin B3 (niacin) and vitamin B12 (riboflamina). It is one of the few foods that contain in themselves the twelve amino acids essential for human body. Its fat content is low and their rates of intake recommended albumin when fluid removal. A pure fiber
Your input fiber makes it an essential element to health, especially when regular bowel function, reduce cholesterol and prevent colon cancer. Fiber is a combination of substances of a different nature from those found cellulose, pectins, hemicelluloses, alginates, mucilages, starch and lignin. To facilitate the beneficial effect of fiber should drink plenty of water.
The rice cereal is a very comprehensive and digestible energy, so it is recommended for all ages, especially children, the elderly and celiac, ie those who require gluten-free diets. Very effective for renal disease, cardiac and vascular diseases, liver diseases and ulcers, also recommended in slimming cures, because it is a slow carbohydrate absorption which gives the body the feeling of being satiated for much longer. Moreover, their contribution in potassium and low sodium content are indicated in cases of blood pressure.
Nutritional values \u200b\u200bper 100 grams 360 calories
77.4% carbohydrate protein
7.5% 1.9% fat (of all cereals, is the most low-fat)
0 , 9% fiber
32 mg calcium 1.6 mg iron
9 mg sodium 212 mg phosphorus
potassium 214 mg Vitamin B1, B2, B3
not contain cholesterol food say that a "no fat "is a fallacy. All foods have the ability to "get fat", but some are richer in calories (or energy) than others. Brown rice has as many calories as white. But do not be refined is digested more slowly (which increases the body's energy expenditure), and produces greater satiety.
's Cooking?
While global rates of polished white rice consumed outweigh the integral, it is clear that the nutritional value of both is similar and both contain high quality protein. However, they differ in cooking times longer in the case of the integral because it is harder rice. We recommend washing and, better yet, put a hours soaking. It can be cooked in a pressure cooker or a pot lid, which allows you to see when the grain is open, without allowing it to fall apart. It should never be hard because its digestion would be very heavy.
When caring for the body, those who have cholesterol problems or have intolerance to gluten in rice an excellent food to include in their diets. Located at the base of the food pyramid, this is a highly nutritious grain that is easily digested and whose main component is starch. Rich in vitamins B1 (thiamin), B2 (riboflavin) B3 (niacin), contains minerals such as phosphorus (indicated for bone and brain), iron (antianemic) potassium, magnesium (promotes muscle activity) and calcium and also has eight essential amino acids for human body.
In rice also found 7% of protein than other cereals, low in sodium and fat percentage (0.2%) and fewer calories. In fact, less than 1% of calories from fat and no cholesterol, making it an excellent food to be included in any diet.
For their properties, is especially useful in cases of hypertension, renal diseases and diets. Experts recommend taking several times a week this carbohydrate, particularly suitable for those who are making efforts physical work or sports. However, should not consume too much because it involves constipation. In this regard, so drink plenty of husked rice can cause a deficiency of vitamin B which, in extreme cases could lead to beri-beri, a disease endemic well into the twentieth century in many low-income populations in East Asia, which diet was restricted to a high consumption of rice.
For their properties, is especially useful in cases of hypertension (the contribution of potassium, combined with its low sodium content helps regulate blood pressure), kidney disease and diets. Also, both grain and rice in water improves gastrointestinal problems because the stomach settles. It also helps to remove fluid. In addition, poultices made with rice flour soothe skin inflammations such as acne, measles or problems of burns.
is the grain that contains more vitamin B complex and easier to digest.
is beneficial for the nervous system.
It consists of two outer layers: first, golden, rich in protein, minerals and vitamins, the other germ. Of stay is the rich and healthy brown rice.
Best no green beans. There are different qualities: long grain (blue bonnet), El Yamani (For many, the better), muti, smaller, round, recommended in sweet dishes.
produces greater satiety and slows the onset of hunger.
wash is not recommended except when it brings impurities.
To boil, to calculate a cup of rice 3 cups liquid.
Like all cereal, add salt to the final.
Preparing Brown Rice (4 people)
Ingredients: 2 cups rice
1 knob of butter 2 tablespoons olive oil Salt
Water
Preparation:
Step 1: Wash the rice in a saucepan, successive rinsing times until the water comes out so cloudy. Drain well.
Step 2: Place in a saucepan with salt and oil and add a little less than twice the water.
Step 3: When it comes to a boil, reduce heat and cover. Cook about 20 minutes.
Step 4: Turn the knob of butter on rice and melted. Serve.
rice cooking relies heavily on water quality and even the altitude at which it is cooked.
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