The benefits of eating brown rice
Brown rice refers to a rice product in which the outer protective cortex of rice is removed and the inner protective cortex of peel, seed coat and nucellar layer is kept intact.
Brown rice is sweet in taste and warm in nature, which can strengthen the spleen and nourish the stomach, tonify the middle energizer and replenish qi, harmonize the five internal organs, soothe the nerves and improve constipation.
Trace elements such as potassium, magnesium, zinc, iron and manganese in brown rice are beneficial to prevent cardiovascular diseases and anemia.
Brown rice retains a lot of dietary fiber, which can promote the proliferation of intestinal beneficial bacteria, accelerate intestinal peristalsis, soften feces, and prevent constipation and intestinal cancer; Dietary fiber can also combine with cholesterol in bile to promote the discharge of cholesterol, thus helping patients with hyperlipidemia to lower their blood lipids.
Eating brown rice is especially beneficial to diabetics and obese people. Because the trace elements such as zinc, chromium, manganese and vanadium in brown rice are beneficial to improve the sensitivity of insulin and are very helpful to people with impaired glucose tolerance.
Japanese research has proved that the glycemic index of brown rice is much lower than that of white rice, and it has a better satiety when eating the same amount, which is conducive to controlling food intake and thus helping obese people lose weight.
The taste of brown rice is rougher than that of rice. Some people think it is not easy to digest, so how can we make a bowl of brown rice?
1, soak in advance
Brown rice tastes rough and difficult to digest? In view of this situation, germination treatment can make up for these defects. Due to the action of enzymes during germination, the epidermis of germinated brown rice becomes soft, part of protein is decomposed into amino acids, starch is converted into sugars, minerals such as potassium, calcium and magnesium are released well, the absorption rate is significantly improved, and the taste is upgraded.
Therefore, before cooking brown rice, it is best to soak it in normal temperature water for one night until 0.5- 1mm buds appear. Or directly use the rice cooker with germination function, which is more convenient to operate.
Step 2 double the water
Many people cook brown rice according to the amount of cooked rice, so the cooked brown rice will be difficult to swallow. Therefore, to cook brown rice with an ordinary rice cooker, you should add twice as much water as white rice.
Step 3: Simmer
You can make a pot of white rice in half an hour, which is obviously not suitable for brown rice. Slow fire for a long time can make the shell of brown rice softer and more waxy, and improve the taste.
4, pressure cooker cooking
Brown rice can also be cooked in a pressure cooker, because brown rice has rough taste, dense texture and long cooking time. Wash and soak overnight, then put it in a pressure cooker with soaked water and cook for 20 minutes.
The biggest feature of brown rice is that it contains germ. Germ is a living tissue with rich nutrition. It will develop into a plant in the right environment.
Brown rice and barley soybean milk
Ingredients: brown rice, red beans, coix seed and water.
Exercise:
1. Wash brown rice, red beans and coix seed and soak them in cold water for one night.
2. Put in the soymilk machine, add enough water, and choose the whole grain soymilk.
3. The prepared pulp can be filtered or directly drunk.
Brown rice with vegetables
Ingredients: brown rice 120g, Pleurotus eryngii 150g, sweet bean 100g, carrot 1 root, 3g of salt, 3g of pepper and proper amount of water.
Exercise:
1, brown rice was washed and soaked for several hours.
2. Peel and dice carrots and dice Pleurotus eryngii. Put peanut oil in the pot, heat it, add carrots, stir fry, add Pleurotus eryngii, stir fry, add salt and pepper to taste, then add soaked brown rice, mix well, and finally drain the water and mix well. Pour all the ingredients in the pot into the rice cooker and start the cooking program of the rice cooker.
3. When cooking in the rice cooker, wash and dice the sweet beans, put a little oil in the pot, and fry the sweet beans with the cooked rice. When the rice is cooked, put it in the pot and mix well with the sweet beans.
Brown rice and purple potato porridge
Ingredients: 2 purple sweet potatoes, 80 grams of glutinous rice, 80 grams of brown rice, 30 grams of rock sugar and appropriate amount of water.
Exercise:
1. Soak brown rice in clear water for 4 hours, peel purple potato, cut into pieces and wash for later use.
2. Put all the ingredients together in the pressure cooker, add about 2000 ml of water and cook for 20 minutes.
3. You can taste it when you are out of the pot. If it is not sweet enough, you can add rock sugar or white sugar appropriately.
controlled quantity
Although brown rice is a good food, everything has a certain limit. If you eat too much brown rice at one time, it will easily lead to indigestion.
People who have a bad stomach should not eat it.
People with bad stomachs should be more careful when eating brown rice. Because brown rice will bring greater difficulty in digestion and increase the burden on the stomach, people with poor stomach should not eat it.