The composition of millet can be simply divided into four parts: shell, seed coat, germ and endosperm. The nutrients contained in these four different parts are quite different. The shell is mainly cellulose. The seed coat is rich in dietary fiber, B vitamins and trace elements. Germ is rich in B vitamins, vitamin E and trace elements. The main component of endosperm is starch. Except starch and protein, almost all the nutrients in rice are concentrated in the germ and seed coat.
Brown rice is rice with the husk removed and the seed coat, germ and endosperm retained. Germ rice is rice in which the husk and seed coat are removed and the embryo and endosperm are retained. Polished white rice is made by removing the husk, seed coat and germ from rice, and only retaining the endosperm. This is why we often say that the nutritional value of polished white rice is low, and we should try to choose germ rice or brown rice.
Our daily white rice contains about 78% carbohydrate, 7% protein, and 0/.5% fat/kloc. The contents of vitamins and trace elements are extremely low, and there is almost no cellulose, which not only greatly reduces the nutritional value of white rice, but also makes its sugar content and glycemic index extremely high, which is easy to induce metabolic diseases such as abnormal blood sugar. On the basis of the nutrition of polished rice, brown rice is also rich in dietary fiber, vitamins and trace elements, and the nutritional value of germ rice is higher than that of polished rice.
For healthy people, the nutritional value of brown rice, malt rice and polished rice is decreasing in turn, so it is advocated to eat more brown rice and less polished rice. However, for people with weak digestive function or who are used to eating refined white rice, it is not appropriate to change to brown rice immediately. It is necessary to pay attention to step by step and match the thickness, and gradually increase the proportion of brown rice so that their body and stomach can have an adaptive process.