Many people know that eating brown rice is healthy, but they don't know that brown rice is healthy or how it comes from. In addition to the well-known dietary fiber, there are more nutrients that white rice does not have. Still eating in * * *? Let's take a look at all the benefits of brown rice with Michiko, a nutritionist and culinary researcher in this city, and teach you how to make brown rice delicious, convenient and healthy! Is there a difference between brown rice, brown rice and germ rice? Brown rice, called brown rice in Japan, refers to the part of rice husk that leaves germ and rice bran, while white rice is the part that leaves endosperm after removing germ and rice bran. There are still terms such as germinated rice and germinated brown rice on the market, and most people may not know the difference. Germ rice preserves the germ in rice, while germinated brown rice germinates the germ slightly, which has better nutritional value than germ rice. Benefits of brown rice germ Rice bran is rich in nutrition. There are a lot of nutrients in the germ and rice bran of brown rice, such as vitamin B 1 for relieving fatigue, vitamin B2 for keeping skin, hair and lips moist and healthy, vitamin B2 for preventing oral inflammation and vitamin E for preventing cell aging, which are not available in white rice. It is also effective to lose weight by biting more. Brown rice will make people chew more times, which will easily make people feel satisfied and help them lose weight. The main reason is that brown rice is hard to eat, which will make people bite more times and eat slowly, and will hypnotize the brain to feel full. Besides, brown rice is more difficult to digest than white rice. When chewing, the mouth will secrete more saliva for decomposition, and the digestion will be smoother. High dietary fiber, easy detoxification every day The dietary fiber of brown rice is 6 times higher than that of white rice, which can prevent and relieve constipation. In addition to discharging food residues, harmful substances such as excess cholesterol, mercury and food additives in the blood can also be discharged together. Therefore, if you change the staple food for three meals to brown rice, you can not only ingest dietary fiber, but also help your body detoxify, and then eat more fruits and vegetables and exercise more, so you can stay away from constipation. There are many minerals, which can regulate the body function. Brown rice contains a variety of minerals that can regulate human body functions, such as iron that can prevent anemia and improve immunity, potassium that can make nerves work normally and expel salt from the body, zinc that can concentrate attention, prevent low concentration of magnesium, and promote body metabolism. These minerals are quite rich and can be supplemented by eating, and they come from natural ingredients, which can replenish energy for the body without burden. Brown rice contains protein, vitamins and many minerals, such as silicon. Moreover, other nutrients of brown rice are much higher than those of white rice. Japanese slimming expert Tian pointed out that every 100g of brown rice contains 0.45mg of vitamins, which not only has hair care function, but also has antioxidant and anti-aging functions. If you don't like brown rice, you can eat it with white rice. Many people know that eating brown rice is healthy, but they don't know that brown rice is healthy or how it comes from. In addition to the well-known dietary fiber, there are more nutrients that white rice does not have. Still eating in * * *? Let's take a look at all the benefits of brown rice with Michiko, a nutritionist and culinary researcher in this city, and teach you how to make brown rice delicious, convenient and healthy! Is there a difference between brown rice, brown rice and germ rice? Brown rice, called brown rice in Japan, refers to the part of rice husk that leaves germ and rice bran, while white rice is the part that leaves endosperm after removing germ and rice bran. There are still terms such as germinated rice and germinated brown rice on the market, and most people may not know the difference. Germ rice preserves the germ in rice, while germinated brown rice germinates the germ slightly, which has better nutritional value than germ rice. Benefits of brown rice germ Rice bran is rich in nutrition. There are a lot of nutrients in the germ and rice bran of brown rice, such as vitamin B 1 for relieving fatigue, vitamin B2 for keeping skin, hair and lips moist and healthy, vitamin B2 for preventing oral inflammation and vitamin E for preventing cell aging, which are not available in white rice. It is also effective to lose weight by biting more. Brown rice will make people chew more times, which will easily make people feel satisfied and help them lose weight. The main reason is that brown rice is hard to eat, which will make people bite more times and eat slowly, and will hypnotize the brain to feel full. Besides, brown rice is more difficult to digest than white rice. When chewing, the mouth will secrete more saliva for decomposition, and the digestion will be smoother. High dietary fiber, easy detoxification every day The dietary fiber of brown rice is 6 times higher than that of white rice, which can prevent and relieve constipation. In addition to discharging food residues, harmful substances such as excess cholesterol, mercury and food additives in the blood can also be discharged together. Therefore, if you change the staple food for three meals to brown rice, you can not only ingest dietary fiber, but also help your body detoxify, and then eat more fruits and vegetables and exercise more, so you can stay away from constipation. There are many minerals, which can regulate the body function. Brown rice contains a variety of minerals that can regulate human body functions, such as iron that can prevent anemia and improve immunity, potassium that can make nerves work normally and expel salt from the body, zinc that can concentrate attention, prevent low concentration of magnesium, and promote body metabolism. These minerals are quite rich and can be supplemented by eating, and they come from natural ingredients, which can replenish energy for the body without burden. Brown rice contains protein, vitamins and many minerals, such as silicon. Moreover, other nutrients of brown rice are much higher than those of white rice. Japanese slimming expert Tian pointed out that every 100g of brown rice contains 0.45mg of vitamins, which not only has hair care function, but also has antioxidant and anti-aging functions. If you don't like brown rice, you can eat it with white rice. Therefore, whether it is work and study efficiency, or gastrointestinal and physical health, breakfast should be eaten and delicious. The "delicious" here includes not only the content of the food, but also the time of eating. A perfect breakfast starts with a cup of warm water after getting up. It warms the stomach and wakes the mind. Drink water for about half an hour to an hour, and then you can have breakfast. As for what to eat for breakfast, some people like steamed bread and bread, others like meat, milk and eggs, but in any case, they are all acidic foods. In order to balance sour taste and salty taste, we need to add alkaline vegetables and fruits. We can divide all the food for breakfast into grains, vegetables, fruits, meat and eggs. Among these five foods, if you have three kinds of breakfast, it is a better breakfast. If there are four kinds, breakfast is quite nutritious. If you have all these five categories, then you cherish yourself, but at the same time you should be careful not to eat too much. In addition, although I don't object to your eating steamed bread and fried dough sticks for breakfast, I don't recommend you to eat more. They represent two foods that are not suitable for breakfast. The former is carbohydrate and the latter is fried high-fat food, both of which will make the digestion time longer, which may lead to insufficient blood supply to the brain and affect the efficiency in the morning. Moreover, the first bite of breakfast food, it is best to be warm, if conditions do not allow, at least not cold. Because our stomach likes warm food, in order to maintain stomach qi, it is best not to eat cold food for breakfast. Whether it is warm porridge or warm milk, the stomach will like it. (Editor's recommendation: They are the ones who crush your stomach! TCM: Nourishing stomach and strengthening spleen and pressing 4 acupoints) It's just that we need to pay attention to that milk is best not to be drunk alone on an empty stomach, and not all people with physique are suitable for drinking. Besides, milk and eggs are not a perfect breakfast match. Because this combination takes care of protein and fat, but ignores important carbohydrates, people who like milk and eggs for breakfast should add some grains and fruits to their recipes. In addition to considering the content of food, we should also pay attention to the time of breakfast. Many young people like to sleep in and eat breakfast too late. And many old people get up early in the morning and eat breakfast early. The best time for breakfast is between 7 am and 8 am, not later than 9 am. Eating breakfast like this is the most nourishing for the stomach. This article is excerpted from Good Stomach: A Classic of Nourishing Stomach by Famous Doctors for More than 20 Years/Li Zhigang (Professor and Chief Physician of Beijing University of Chinese Medicine)/Trojan Culture.