Knowing that brown rice is not processed, the skin contains a lot of food fiber and minerals, the germ also still exists, the nutrient content is much richer than refined rice. Experts believe that the nutritional value of brown rice is very high. Here I will take you to a detailed understanding of the nutritional value of brown rice.

Brown rice is the grain of rice after removing the outer protective skin layer of the husk of the caryopsis, the inner protective skin layer (pericarp, testa, pearl layer) intact rice kernels, due to the inner protective skin layer of coarse fibers, chaff waxes, etc. More taste thicker, texture tight, and cooking is also more time-consuming, but it is a remarkable slimming effect. Compared with ordinary delicate white rice, brown rice vitamins, minerals and dietary fiber content is richer, is considered a green health food.

60% of the rice? 70% of the vitamins, minerals and a large number of essential amino acids are accumulated in the outer tissues, while we usually eat delicate white rice, although white and delicate, the nutritional value has been in the process of loss, coupled with cooking repeatedly washing, the outer layer of vitamins and minerals to further loss of the rest is mainly carbohydrates and some protein, its nutritional value! Much lower than brown rice. Studies have shown that brown rice contains 1.7 times more calcium than white rice, 2.75 times more iron, 3.2 times more niacin, and up to 12 times more vitamin B1. Brown rice has 10 times more vitamin E than white rice and up to 14 times more fiber. Compared with whole wheat, the protein content of brown rice is not much, but the protein quality is better, mainly rice refined protein, the composition of amino acids is more complete, the body is easy to digest and absorb, but the lysine content is less, contains more fat and carbohydrates, a short period of time can provide the body with a large number of calories.

Modern nutritional research has found that brown rice in the bran and germ part of the vitamin B and vitamin E, can improve the body's immune function, promote blood circulation, but also help people eliminate frustration and irritability, so people are full of vitality. In addition, brown rice in potassium, magnesium, zinc, iron, manganese and other trace elements, is conducive to the prevention of cardiovascular disease and anemia. It also retains a large amount of dietary fiber, which can promote the proliferation of beneficial intestinal bacteria, accelerate intestinal peristalsis, soften feces, prevent constipation and intestinal cancer; dietary fiber can also be combined with cholesterol in the bile to promote cholesterol discharged, thus helping patients with hyperlipidemia to reduce blood lipids.

Brown rice food practices

(a) red dates brown rice porridge

Ingredients: lean stringy meat 25g, red dates 20, brown rice 40, celery 30, 1 cup of broth, a little salt.

Methods:

1, the meat chopped into a puree, mixed with cornstarch, soy sauce and marinated for about 30 minutes to taste, to boiling water boiling that is to be lifted and drained.

2, red dates after washing, hand pinch broken; brown rice after washing, soaked in cold water for about 1 hour; celery leaves, remove the root, wash and cut beads spare.

3, take a soup pot, add broth, 1 bowl of water and method 1 of the meat, method 2 of the jujubes, brown rice to medium heat and boil, turn the heat and then put a little salt and continue to cook for about 30 minutes, before the pot, add the celery beads continue to cook for about 1 minute.

(2) brown rice risotto

Ingredients: 90 grams of brown rice, 15 grams of carrots, 15 grams of white cauliflower, 15 grams of green cauliflower, willow mushrooms, 200 cc of water, 1 tsp of cornstarch, 10 cc of water, 1/2 tsp of salt, 1/2 tsp of olive oil, 1/4 tsp of mirin.

Directions:

1. Serve brown rice in a bowl and place on a plate.

2. Wash carrots, white cauliflower and green cauliflower and cut into small slices. Wash the enoki mushrooms and scald them in boiling salted water.

3. Seasoning A: Make cornstarch water.

4, take a pot filled with 200cc of water to boil, put in the ingredients of method 2 and seasoning B and stir well, slowly pour into the cornstarch water thickening, then sheng up and pour on method 1 can be.

We know that brown rice is not processed, the skin contains a lot of dietary fiber and minerals, the germ is also still present, the nutrient content is much richer than refined rice. However, due to the presence of the bran part, brown rice has a special smell of bran, hard texture, people ingested digestibility is relatively poor, cooking time is also longer than ordinary refined rice.

However, in the past two years, sprouted brown rice has become very popular in Japan. Brown rice in the germination process under the action of enzymes, the outer skin becomes soft, part of the protein decomposition into amino acids, starch into sugar, so that brown rice after cooking flavor greatly improved, more suitable for people to eat.

Brown rice appearance: brown rice contains dozens of essential ingredients and physiological active ingredients, protein, lipids, vitamins, minerals, dietary fiber content is higher than rice, while the starch content is lower than rice, brown rice is mainly colored rice, brown rice and Japonica brown rice. Good brown rice surface membrane smooth, no spots, embryo color yellow, such as embryo color dark black, is brown rice storage time is too long, good brown rice grain full, no rice husk, rice grass seeds and other impurities, green grain, disease spot grain less.

Brown rice consumption method: steam cooking with a pressure cooker or soak for a few hours after steaming, can also be combined with white rice steaming, cooking brown rice blooming, brown rice taste is coarse, there is a sense of bran crumbs, suitable for people who like to eat coarse grains. Concerned about nutrition and like to eat coarse grains, you may wish to try. In fact, you can also make your own sprouted brown rice at home: brown rice amalgamated, soaked in water at room temperature for 24?48 hours, during which time many changes in the water, to keep clean, to be able to see the rice a little bit of buds so far, and then you can cook.