Black rice - composition and useful properties

Black rice is not a common food item. It is not related to the well-known cereal. Black rice is a product of Zizania (tsitsania) aquatic. It is grown in Japan and southern Asia. The plant got its name due to the external similarity of the shape of the grains with long-grain or round-grain rice. However, the product differs from ordinary rice in color, composition and properties.

This product is presented on store shelves and is often found in the recommendations of nutritionists. Today we will understand the properties of black rice and find out what benefits it will bring when included in the menu.

Composition and properties of black rice

Black rice has a similar composition to other cereals. It contains proteins, fats, carbohydrates, vitamins and minerals.

Composition of black rice *:

* The amount of substances in black rice depends on its type, variety and area of ​​collection.

** When drawing up a healthy menu, it must be borne in mind that the calorie content of dry grain and the finished product is different.

*** The table shows the sodium content of cultivated rice. In wild varieties, the level of the mineral can be several times higher.

Groats are rich in amino acids. It includes 18 of 20 species. The black color of the grain is determined by the anthocyanins contained in the grain. This cereal contains essential fat-soluble vitamins (D, E, A).

The glycemic index (GI) of a product ranges from 36 to 40 units. This indicator allows you to use dishes based on this cereal for all types of carbohydrate metabolism disorders, even with diabetes mellitus. For adherents of a healthy lifestyle, nutritionists recommend black rice to prevent such disorders.

The benefits of black rice

The properties of black rice are still little known to our contemporaries, but the Chinese considered it to be a product that bestows wisdom. In ancient China, it was not popular with the population. Due to the low prevalence and laboriousness of cultivation and preparation, this product was available only to the upper society. The emperor and his family valued black rice dishes above other varieties of cereals.

Black rice is not pre-grinded. At the same time, the upper shell of the grain retains the maximum amount of nutrients. The benefits of black rice are determined by the substances that make up it.

The product has a positive effect on:

• metabolic processes;
• water-salt metabolism;
• the level of vitamins and minerals;
• the amount of free radicals in the body;
• processes of recovery and formation of new cells, which is especially important during the period of return to training after injuries, operations, childbirth;
• the integrity of the blood vessels;
• aging process;
• peristalsis of the digestive tract;
• the level of toxins in the body.

Let us highlight the beneficial effect on blood formation as a separate point. The need for an adult in iron is about 8 mg per day. Black rice is the leader among cereals for the content of this substance. Every 100 g of the finished product supplies the body with 4-5 mg of iron.

Application in traditional medicine

Traditional medicine has perfected the use of imperial rice for centuries.

Most often, for therapeutic purposes, it is used in the form of:

• boiled cereals - the washed grain is soaked for 1 hour or overnight, after which it is boiled without salt and oil;
• boiled grain after prolonged soaking;
• bran (crushed raw grain);
• sprouted grain.

Features of cooking boiled black rice, in comparison with other types, see the table:

This plant is often used in folk medicine for:

• lowering cholesterol levels. To do this, use boiled (without salt) cereals 100-200 g per day. It can be divided into several meals and used both as a stand-alone dish and in addition to salads, yogurt, cottage cheese, etc.;
• strengthening nails and hair. To improve structure and stimulate growth, masks based on black rice are used. Add honey, sea buckthorn oil, burdock, etc. A mixture of crushed soaked raw materials and oils is rubbed into the hair roots and warmed under a shower cap for about 40-60 minutes;
• cleansing the body. To do this, use soaked rice after 5 minutes of boiling. Such cereal contains a minimum amount of starch and cleans the lumen of the gastrointestinal tract like a sponge;
• skin rejuvenation. A mask made from a mixture of boiled cereals and fat-soluble vitamins (E, A) prevents skin aging, improving the nutrition of the surface layers. Adding cream (instead of butter) to the rice moisturizes the problem areas. You will achieve a significant effect with regular use, especially in the early stages of age-related changes;
• weight loss. Serves as the basis for combined, mono-diets, fasting days;
• fight against inflammatory processes on the skin. Topical use of black rice scrub unclogs pores, reduces puffiness and evens out skin tone. To do this, the soaked crushed grains are applied to the face cleared of cosmetics for 10-15 minutes. The mask is washed off with warm water without soap.

Slimming application

Having a low GI, rice maintains the required blood sugar level for a long time without significant surges. This keeps you feeling full and makes the diet comfortable. Black rice is successfully used in diet food for weight loss by diabetics, especially during pregnancy.

Consider using black rice for weight loss.

Mono diets rice based effectively reduce weight. They cleanse the intestines and remove excess fluid from the body. At the same time, the diuretic effect is mild, it does not cause the loss of the necessary trace elements. Like any mono diet, rice is tough for long-term adherence.

Combined diets. They are easier to carry. The menu is developed taking into account the required balance of proteins, fats and carbohydrates. Such diets are less likely to lose weight. Various recipes for cooking rice and dishes from it help to compose not only a healthy, but also a delicious menu.

Recommended for combination with black rice:

• legumes (lentils, beans, etc.);
• vegetables;
• low fat dairy products;
• boiled chicken breast;
• lean fish;
• fruit.

When choosing supplements for black rice, keep the diet goal in mind - weight loss. High-calorie foods (chocolate, butter, dates, etc.) are either completely excluded from the diet, or consumed in minimal quantities.

Fasting days... It is widely used to maintain weight after weight loss. For this, boiled rice is eaten 1 day a week. Water (at least 2 liters) and herbal teas complement the diet. In this case, fractional meals are recommended (5-6 times a day).

Benefits for CCC

By lowering cholesterol levels and affecting vascular strength, rice has a beneficial effect on the cardiovascular system (CVS).

It is added to the diet:

• during the rehabilitation period;
• for the prevention of vascular accidents (heart attacks and strokes, provoked by atherosclerosis);
• during endurance training.

To sustainably lower cholesterol levels, regular consumption of black rice is essential. Its single intake does not have a pronounced effect on fat metabolism.

Benefits for the digestive tract

The digestive system is in direct contact with the product, therefore its effect on the gastrointestinal tract is significant.

Black rice:

• stimulates intestinal peristalsis;
• clears the lumen of food debris;
• normalizes bowel function.

Black rice is rougher than white. It intensely irritates the walls of the gastrointestinal tract, therefore it is better tolerated in combination with other products.

The harm of black rice

Most people tolerate black rice well. However, undesirable consequences are also possible.

The harm of black rice is manifested in the form:

• disorders of the digestive tract. In case of exacerbations of diseases of the digestive system, the use of the product leads to a deterioration in well-being, increased diarrhea and lengthening the recovery period;
• allergic reactions. An extremely rare occurrence. Rice is gluten free and recommended for allergy sufferers. However, there are individual reactions to the product. Skin rashes and exacerbations of asthma often affect children;
• deterioration in kidney function. Rice increases fluid excretion and causes complications in renal failure;
• deterioration of well-being in diabetics. Occurs with excessive use of the product.

What are the contraindications and precautions for eating black rice?

Black rice is a fairly harmless product. It is not recommended to use it when:

• individual intolerance;
• exacerbation of diseases of the gastrointestinal tract, kidneys;
• decompensation of diabetes mellitus.

To get the benefits of using the product, follow these simple rules:

1. Cook the rice properly with pre-soaking and extended cooking.
2. Buy quality cereals. Dyed fakes also change the color of the water, but their pigment can be removed by mechanical action or washed off. Artificial dye water does not change color when vinegar is added. The natural pigment turns reddish.
3. Talk to your doctor before using a mono diet.
4. When introducing a new product into your diet for the first time, limit yourself to eating a small portion of rice.

Conclusion

Black rice is a balanced food rich in minerals and vitamins. It is well suited for dietary nutrition with excess weight, the danger of CVS and gastrointestinal diseases. By choosing high-quality cereals and regularly using it in small quantities (up to 200 g per day), you will achieve a positive effect not only for your figure, but also for your health.

Watch the video: Black rice and its Health Benifits (November 2024).