Most people eat white rice. Brown rice is a whole grain, while white rice has the rice bran layer removed. Grinding rice bran is equivalent to removing fiber and many vitamins and minerals from grain. Because brown rice only goes through the hulling process, it retains a lot of soluble and insoluble fiber, B vitamins, magnesium, manganese, phosphorus, selenium and vitamin E in the germ. For example, the dietary fiber of brown rice is seven times that of white rice, and insoluble fiber can prevent various cancers, including intestinal cancer. Magnesium is ten times more than white rice, which helps to relax; Brown rice is a good source of B vitamins, which is very beneficial to the digestive system and nervous system. It can help you cope with various pressures in life and work and restore your energy and physical strength. The germ of brown rice is rich in vitamin E, which plays a positive role in promoting fertility and delaying aging. If you are troubled by the difficulty of getting pregnant, you might as well change the white rice into brown rice. Brown rice also contains oryzanol, a cholesterol-lowering component, which exists in the oil of brown rice, so many people are eager for rice bran oil, but I don't recommend it at all. Rice bran oil is also a highly refined product, and the composition ratio of n-6 and n-3 is very poor (27: 1). You should supplement nutrients such as oryzanol and eat brown rice directly.
Well, here are three warm and creative home-cooked brown rice practices, which are guaranteed to make you love it:
1 flaxseed brown rice
? 250 grams of brown rice
? Water? 250 grams
? 4 red dates
? Flaxseed? 1 tablespoon
Firstly, the brown rice is washed clean, soaked in clear water for 4 hours, and drained for later use;
Pour the soaked brown rice with water and red dates into the rice cooker, press the cooking button, and don't open the lid in a hurry after cooking. The best taste is braised for 15 minutes (when cooking unpolished brown rice or a pot with general sealing performance, the amount of water is a little more, according to the meter: water = 1: 1.5).
In the interval between cooking, pour flaxseed into the pot, stir-fry flaxseed with low fire, dry it a little and grind it into powder. Of course, you can also buy fried flaxseed directly online, which can supplement n-3 essential fatty acids for your body.
Loosen the rice with a rice spoon, sprinkle with flaxseed powder and mix well after cooling. Wow! It smells delicious, and you can eat a full bowl even if you don't need side dishes.
Did you find out? White rice is soft and waxy, but its taste is weak, so it must be matched with dishes. We grew up eating such a "set meal", which may also form a biased eating habit. High-quality brown rice itself has a strong nutty aroma, plus the icing on the cake of red dates and flaxseed powder, even if it is eaten alone, it will sincerely feel the charm of nature, and the slightly hard taste can also exercise chewing power, so that children can love eating brown rice since childhood. This eating habit will benefit for life.
Nutritionist's idea
The invincible secret of cooking brown rice is123-if the brown rice is not cooked well, it will be hard and dry, which will make you have no courage to persist. When cooking brown rice for the first time, mastering the following tips will help you get started.
① Choose fresh brown rice: Brown rice is rich in nutrition. After a long time, the surface is easy to breed mold, and the oil in the germ will also be oxidized and deteriorated, and the cooked rice will have a foul smell. Cooking with fresh brown rice smells fragrant all over the room, which greatly increases the appetite. Generally speaking, the quality of vacuum-packed brown rice is relatively guaranteed because it is isolated from the air; There are also grain shops with large circulation, which are generally fresh. Buy brown rice to avoid light and heat, sealed and stored, preferably in the refrigerator.
② Soak brown rice in water for 4 hours before cooking. Soaking can soften the epidermis, improve the taste and release enzymes that help digestion. Brown rice will not stink as long as white rice, but will germinate. It is ideal to cook with germinated brown rice, because germinated brown rice is a vital grain, so it is highly praised by the Japanese nutrition community. Whether soaking or cooking, it is best not to use tap water, because chlorine in tap water will destroy B vitamins in brown rice.
③ Choose the right pot: It is effective to choose a pot with good sealing (such as a pressure cooker) to cook brown rice. Now there are rice cookers specially equipped with brown rice function on the market.
Brown rice and red bean rice
? 200 grams of brown rice
? Red beans? 100g
? Water? 500 grams
? Red dates? 4 pieces
Firstly, brown rice and red beans are soaked in water for at least 4 hours, and then drained for later use, so that phytic acid which affects the absorption of mineral elements can be removed;
? In addition to red beans, all kinds of beans, including soybeans, black beans, chickpeas, kidney beans, lentils and so on. Brown rice can be used to make bean rice. You can even try broad beans, soak them and peel them for cooking, and the effect will be unexpectedly good;
? Pour all the ingredients into the rice cooker to cook and stew for another quarter of an hour.
3 brown rice mung bean porridge
? Brown rice100g
? Mung beans100g
? Lily, lotus seed? of appropriate amount
? Water? 1000g
Generally, the lily and lotus seeds used for porridge are dry, so it is enough to cook all the materials together; If you use fresh, wait until the porridge is almost cooked before putting it in.
This kind of porridge is especially suitable for summer. The mineral content of mung beans such as protein and calcium is higher than that of chicken, which can replenish physical strength and relieve summer heat. Perfect for breakfast or dinner.
In fact, since ancient times, rice, as a staple food, has long been highly respected in traditional Chinese medicine, and it is called "invigorating the middle energizer and benefiting the five internal organs". Of course, this "laurel" belongs to brown rice, because the processing technology is limited, and the ancients ate brown rice with rice bran layer. After the industrial revolution, rice was refined into common white rice by machines, which greatly reduced the efficacy of nourishing the whole body.
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