Nutritional value of brown rice Brown rice is the caryopsis of rice after the outer protective cortex rice husk is removed, and the inner protective cortex (pericarp, seed coat and nucellar layer) is intact. Because there are more crude fibers and bran wax in the inner protective cortex, it has a coarse taste and a compact texture, and it takes time to cook, but the slimming effect is remarkable. Compared with ordinary refined white rice, brown rice is rich in vitamins, minerals and dietary fiber, and is regarded as green and healthy food.
60% of rice? 70% vitamins, minerals and a lot of essential amino acids are accumulated in the outer tissue, but the delicate white rice we usually eat is white and delicate, and its nutritional value has been lost in the processing. In addition, the vitamins and minerals in the outer layer are further lost during cooking, and the rest are mainly carbohydrates and part of protein, and the nutritional value is far lower than that of brown rice. The results show that the calcium content in brown rice is 1.7 times that of polished rice, the iron content is 2.75 times that of polished rice, the nicotine content is 3.2 times that of polished rice, and the vitamin B 1 gundam 12 times. Vitamin E in brown rice is 10 times that of polished rice, and cellulose is as high as 14 times. Compared with whole wheat, brown rice contains little protein, but protein is of better quality, mainly protamine. Amino acid composition is relatively complete, which is easy to be digested and absorbed by human body, but lysine content is less, containing more fat and carbohydrates, which can provide a lot of heat for human body in a short time.
Modern nutrition research has found that vitamin B and vitamin E in rice bran and brown rice germ can improve human immune function, promote blood circulation, help people eliminate depression and irritability, and make people full of vitality. In addition, trace elements such as potassium, magnesium, zinc, iron and manganese in brown rice are beneficial to prevent cardiovascular diseases and anemia. It also retains a large amount 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.
Gourmet practice of brown rice (1) Steamed brown rice with red dates
Ingredients: 25g lean meat, 20 red dates, 40 brown rice, 30 celery, broth 1 cup, a little salt.
Exercise:
1. Chop minced meat into mud, mix with white powder and soy sauce and marinate for about 30 minutes until it tastes delicious. Blanch with boiling water, then remove and drain for later use.
2. Wash the red dates and crush them by hand; After washing brown rice, soak it in cold water for about 1 hour; After removing leaves and roots from celery, wash and cut beads for later use.
3. Take a soup pot, add broth, 1 bowl of clear water, grind the meat with method 1, boil the red dates and brown rice with method 2 over medium heat, add a little salt, and continue to cook for about 30 minutes. Add celery beads and continue to cook for about 1 min before taking out.
(2) Brown rice risotto
Ingredients: brown rice 90g, carrot 1 5g, cauliflower15g, Agaricus blazei, water 200cc, corn flour1spoon, water 10cc, salt/kloc.
Exercise:
1, brown rice in the bowl, upside down on the plate for later use.
2. Wash carrots, cauliflower and broccoli and cut them into small pieces. Wash the fungus and mushrooms, blanch them with salt water, and then drain them for later use.
3. seasoning a is made into corn flour water for later use.
4. Take a pot, pour 200cc of water to boil, then add the materials and seasoning B of Method 2 and stir well. Slowly pour in corn flour, then pick it up and pour it on method 1.
Treatment method of brown rice We know that the skin of brown rice contains a lot of dietary fiber and minerals because it has not been treated, and the germ still exists in it, which is much richer in nutrients than polished rice. However, due to the existence of bran, brown rice has a special bran flavor, hard texture, poor digestibility after intake and longer cooking time than ordinary polished rice.
However, in recent two years, germinated brown rice has become very popular in Japan. Under the action of enzymes during germination, the skin of brown rice softens, part of protein is decomposed into amino acids, and starch is converted into sugars, which greatly improves the flavor of cooked brown rice and is more suitable for people to eat.
Appearance of brown rice: Brown rice contains dozens of essential components and physiologically active components. The content of protein, lipids, vitamins, minerals and dietary fiber is higher than that of rice, but the content of starch is lower than that of rice. Brown rice mainly includes colored rice, fragrant brown rice and japonica brown rice. The film on the surface of good brown rice is smooth without spots, and the embryo color is yellowish. If the embryo color is dark black, it means that the brown rice has been stored for too long, and the good brown rice has full grain shape, no impurities such as rice husk and rice straw seeds, and few green grains and diseased grains.
How to eat brown rice: Cook in a pressure cooker or soak for several hours before cooking, or cook with white rice. After cooking, brown rice blooms, tastes rough and has a sense of chaff residue, which is suitable for people who like to eat coarse grains. If you care about nutrition and like to eat coarse grains, you might as well have a try. In fact, you can also make germinated brown rice at home: wash the brown rice and soak it in normal temperature water for 24? For 48 hours, change the water several times and keep it clean until you can see the rice sprout a little, and then you can cook.