Please refer to my previous article about the benefits of brown rice and starch.

Share after a break-why does everyone say that you can't eat starch to lose weight? What's wrong with starch?

Brown rice is hulled rice with rough outer layer (including cortex, aleurone layer and germ) and darker color than polished rice. It's called brown rice in Japan and brown rice in English. Brown rice is healthier than white rice because it retains complete rice nutrition and is rich in protein, lipids, fiber and vitamin B 1.

Brown rice can be decomposed into epidermis 5%, embryo 3% and endosperm 92%. That is, rice bran (or puffed sugar = epidermis+germ) accounts for 8%, and polished rice accounts for 92%. However, the nutrients contained in it are the opposite, that is, the contents of vitamins and citric acid are 29% in epidermis, 66% in germ, all in rice bran, while endosperm is only 5% in polished rice. "That is to say, 95% of the nutrition is in rice bran, and only people with * * * meters (white rice) throw away 95% of the nutrition. 」

Why is brown rice so good that so few people eat it? I think the most important problem is that many people find brown rice unpalatable.

Indeed, before I ate my own brown rice, I also felt that the brown rice outside was terrible, especially since most of the brown rice was a vegetarian buffet, and I felt terrible every time I ate it.

Later, when I cooked it myself, I found that the cooked brown rice was delicious and had a fragrance that white rice did not have. After eating habits, I feel that white rice tastes dull and tasteless, and there is no level of rice.

Today, I will teach you how to cook delicious brown rice. Generally, brown rice can be bought in supermarkets and supermarkets. I bought Yimei brown rice (any brand you like). The main difference between brown rice and white rice in cooking is the amount of water added. Adding water is the key to cooking. Today, I will share with you how I usually cook brown rice.

We use a cup of rice as the benchmark, and I use the rice cup attached to Datong rice cooker. The general specifications of rice cups should be similar. If you are afraid that the rice cup is not accurate, you can take the grams of brown rice as the standard.

The weight of such a cup of brown rice is about "145~ 150"? G or so

According to my actual measurement, two cups of rice, that is, "300 grams of brown rice can cook about 900 grams of cooked rice", 100 grams of raw brown rice is about 360 calories.

In this way, we can calculate that eating100g of cooked brown rice has a calorie of about 120~ 130, and the GI value of brown rice is about 55. Friends who lose weight must change white rice into brown rice, which is not only healthy and thin, but also has higher nutritional value.

This is a cup full of water. Generally, our white rice is about 1: 1 water, and brown rice is about 1: 1.5 glass of water, that is, 1 glass of water.

But I actually tried several times and found that 1.5 glass of water was a little insufficient, and 1.7 glass of water was similar. If you are not familiar with this place, you can try to cook one cup at a time and test your favorite hardness. )

I cooked 2 cups of rice for this meal, because the inner pot of the electronic pot has scales. You can have a look. The scale on the left is white rice water and the scale on the right is brown rice water.

For the same two cups of rice, brown rice has a little more water than white rice.

Therefore, I am used to adding water directly to the suggested scale of the inner pot without measuring a few cups (if I like hard ones, I will add less, and if I like soft ones, I will add more)

If there is no scale in your inner pot, it is 1 cup of rice, and 1.7 cup of water is almost the same.

Then my rice cooker also has many models. Remember to choose "brown rice mode", otherwise it will be funny to choose porridge mode.

Remember not to turn it on immediately after cooking. It will be better to wait 10~ 15 minutes for the meal to be stuffy (you can wait 10 minutes for the meal to be loose and then stuffy 15 minutes).

After boring, delicious brown rice is ready ~ rice with moderate water content, "there will be many holes when cooking, also called crab holes, which is a good proof of cooking ~"

If it's someone who uses a Datong rice cooker,

According to the online advice, if you use Datong rice cooker, add about 1 cup of brown rice and 1.3 cup of water, and then add 2 cups of water to the outer pot, no matter how many cups of rice you cook.

Under normal circumstances, some people would suggest soaking for 30 minutes before cooking, because I like to eat hard taste. Personally, I don't soak rice, but after cooking, I will loosen the rice first, then cover it for 20~30 minutes, and the delicious brown rice will be ready ~ so the key to cooking delicious is the amount of water.

Beef Qingjiang dish is an attractive bowl of beef brown rice.

Extended cooking: I will teach you how to cook a low-calorie diet to lose weight, and you can also eat fried rice. Super delicious fried rice with chopped green onion, brown rice and eggs, with 3 15 calories per person.

Key points:

Use Datong rice cooker, 1 cup of brown rice and 1.3 cup of water.

The electronic pot used is 1 cup of brown rice and about 1.7 to 1.8 cups of water.

After cooking, loosen the rice and stuffy for another 30 minutes, and you're done.

This is a simple teaching of cooking delicious brown rice, welcome to share ~

H8oJWB takes a rest for 9mr 1AB G02WXGW8nceQWKO46 takes a rest. The new book is on the market. The content is systematic, it teaches you how to start losing weight healthily step by step. It is definitely a must-have book for dieters (Pharaoh sells melons). ω )

Love to lose weight with you after rest.

J73nRl (overseas delivery)

Blog to online bookstore NKSDJI (overseas delivery)

Eslite Online Bookstore mp6IGW

Jinshitang online bookstore VdfyyC

-

For more discussion, welcome to join the fan base.