all food is required They have their own unique qualities.but if we had to choose better for body and mind, Rice will be one of the leading candidates.
yes generous, humble, rich. It can satisfy the hunger of the most vulnerable and in turn suits well-crafted dishes. However, many people want to know: Does rice make people fat?
Does rice make you fat?energy and nutritional value
rice contains very little fatabout 0.2%but bring enough calories (347 calories per 100 raw, 118 calories cooked) High percentage of carbohydrates (78%).However, it is important to remember that your glycemic index yes Lower than other similar foods Style, such as bread or potatoes.
The consequence of this property is that it does not cause rapid spikes in blood sugar levels, but instead causes rapid spikes in blood sugar levels. slower metabolism.sometimes like this especially brown rice, This is important in the diet of diabetics, who tolerate this food well and to a lesser extent basmati rice.
In addition, the starch in rice is easier to digest than other foods, and patients Safe for people with celiac disease as it is gluten free Exist in other grains.
this rich in fiber Cooked brown rice is 1.4 g/100 g, and white rice is 0.5 g/100 g.
have less protein (7%) than wheat (eleven%), but higher quality.Prominent amino acid Tryptophanhas properties that relax the nervous system.
highlight Rich in B vitamins (vitamin B1, vitamin B3, vitamin B6 and folic acid), especially those found in brown rice, are important for energy metabolism and normal body function nervous system (memory, learning, etc.).
Rice contains many minerals, especially magnesium (muscle and nerve activity), iron(anti-anemia), match (bones, muscles, brain), manganese(energy production) and selenium (Antioxidants).
White rice or brown rice?
Unlike white rice, Bacteria, vitamins and minerals are preserved intact as a whole.
The rice grains are enclosed in a chaff that contains the germ.rich in protein, vitamins and minerals. If only the outermost shell is removedand then we talk about rice Comprehensivethe healthiest.
brown rice Provides six times more magnesium than white, Four times more vitamin Ehe Trifiber and Phosphorushalf the potassium and about three to four times the B vitamins.
the last point, and rich in tryptophan and slow-absorbing carbohydratesmaking it a food that promotes inner peace, Counteracts ups and downs in mood and energy.
Why do we still eat rice even though it is high in calories?
Rice is grown and consumed all over the world. Almost half of humanity relies on the versatile and economical rice as a basic food in their diet. This is possible because its nutritional qualities make it a food with several health properties:
Rice Improves Digestive System
Rice is not an allergenic food. It also does not contain “goitrogenic” substances (which alter the thyroid gland), oxalates or purines.
The quality of rice is verified by the following facts: It helps fight constipation (although its fiber content is prudent, especially if it is polished), like diarrhea.
same, mucus contain soften the intestinal mucosaIn case of inflammation.
famous Boiled rice water has a significant astringent effect, very convenient for typical gastroenteritis diarrhea.This is also a good way hydrating.
some studies show Dietary fiber may benefit people with irritable bowel syndrome.Although other studies also seem to suggest that adding wheat bran to the diets of these people It’s not always beneficial.
so some people think Maybe in this case the problem is an intolerance to wheat, is common in these patients.a good one solution therefore, fiber intake excretion through ingestion brown rice.
Rice Improves Cardiovascular Health
If hypertension arterial consumption rice helps to normalize it,Thank you for your low sodium However the presence of potassiumwhich increases diuresis, or urine formation.
people with edema (fluid accumulation in certain parts of the body) can take advantage of the properties of rice in this regard.
the presence of magnesiumespecially brown rice, Helps fight possible spasms in the heart muscle or arteries coronary arteries.
Another way rice helps maintain the good health of the cardiovascular system is by Helps lower high cholesterol levels.
his explanation is significant fiber contentif it is integral, and there exists a component (γ-Oryzanol).
Apparently, some studies (conducted in the US and Australia) show that rice bran can lower cholesterol levels because Lower LDL levels (“bad cholesterol”) and Increased HDL (“good cholesterol”). In these studies, rice bran show More effective than wheat or oats.
besides B vitamins (especially vitamin B6) found in brown rice, may protect against cardiovascular disease risk decreased blood homocysteine levelsa molecule that damages blood vessel walls.