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Nutritionists spoke about the benefits of rice

Диетологи рассказали о преимуществах риса

Tasty and healthy.

Rice is the second most consumed cereal crop in world after wheat. However, it is much better for the body, especially in whole grain form. It has no gluten, and sodium and potassium are in a good ratio.

The benefits of rice compared to wheat

  • Contains high-quality proteins. In rice there is a lysine, an essential amino acid necessary for the fixation of calcium in bones and the formation of antibodies.
  • Missing gluten. Rice is a naturally gluten-free cereal that is suitable for people with celiac disease (a malfunction of the intestine).
  • In rice, less sodium than wheat. For this reason, it is especially useful for kidney health, as excessive consumption of sodium causes problems with blood pressure and glomerular filtration.
  • Saturates better than the pasta. 100 g of uncooked rice turns into about 300 g of boiled, unlike pasta, which is only 200 g. But, given the fact that the body calms the hunger, based on the amount of food and not the calories by eating rice, the body is full sooner.
  • Easier to digest. Small granules of starch contained in brown rice have the absorbent capacity in relation to digestive juices and air that adheres to the gastric level. This promotes better digestion.

Which rice to choose?

Processing of paddy rice into edible product occurs through the gradual elimination of the outer layers, which reduces its nutritional value. In this case, the fibers are practically absent, and the content of vitamins and proteins is dramatically reduced. On the other hand, this allows to increase the shelf life of the rice, to speed up the cooking process and make it taste more pleasant.

However, more rich in terms of a food is a whole grain (brown) rice because it retains more beneficial to the body of nutrients, namely phosphorus, potassium, iron, zinc, selenium, vitamins E, B1, B3 and B6.

How to cook rice?

White rice has a higher glycemic index (GI) – from 70. To reduce this number nutritionists recommend cooking it to a state of al dente and combine with foods rich in fiber such as vegetables and seasonal legumes.

A good rule of thumb is to choose brown rice which is lower GI. However, the problem is that he needs a longer cooking time, so, for example, is not suitable for risotto.

To properly weld, you need to put the rice in a saucepan and add cold water (3 cups water for each Cup of brown rice), cover, bring to boil and reduce heat. The cooking process takes about 45-50 minutes.

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