Brown rice - composition and useful properties

When choosing the type of rice for cooking healthy meals, it is difficult to navigate correctly among the abundance of colorful packaging on store shelves. In an average supermarket there are about 5 types and more than 10 varieties of this cereal. To make the right choice, let's turn to wise Asian centenarians. The basis of their diet to preserve youth, health and harmony is brown rice (brown, cargo). Why? Let's figure it out

Composition and properties of brown rice

Rice has become part of the diet of not only Asian countries, where it was brought from. It has become a staple cereal side dish in Europe and America. Rice is so popular among the world's population that it is included in the national cuisine of many countries (China, Japan, Thailand, Spain, etc.). It is used for making noodles, flat cakes, salads, risotto, porridge, pilaf, paella, pancakes, bread, pies, wine, etc.

The most useful is brown rice. It differs from the usual white in the way of pre-processing. In the course of grain preparation, such croup loses only the outermost, inedible flower coat. The rest of the grain layers are fully preserved and have a nutty smell and taste.

The bulk of oils, vitamins (especially fat-soluble), cellulose and other biologically active nutrients are contained in the outer layers. Their number decreases towards the center of the grain. In the internal endosperm, starch and a minimum amount of trace elements and vitamins remain.

White rice is obtained by grinding the cargo to the endosperm. At the same time, all useful substances are cut off, including those that are in the germ of the grain. Therefore, the composition of brown rice is richer than white.

Cargo * contains:

* The concentration of substances in brown rice depends on its variety and region.

** When drawing up an athlete's diet, it is necessary to take into account that dry cereals differ in calorie content from cooked grain.

Brown rice contains all the beneficial substances of the outer edible shells, therefore, it is 20-27% more useful than steamed rice.

The beneficial properties of brown rice are higher than that of white rice. Despite the fact that the amount of carbohydrates in the cargo is high, it is much higher in dietary fiber. The total amount of sugars in brown grains includes the fiber of the upper layers (bran shell). The amount of dietary fiber reaches 14-16 g (per 100 g). The glycemic index (GI) of cargo is 45-50 units. At the same time, cargo does not cause a jump in blood glucose levels. The carbohydrates in brown rice are absorbed more slowly. They keep you feeling fuller for a longer period of time compared to white varieties.

The low GI cargo is comparable to buckwheat. This allows the use of brown rice in the menu of athletes in the pre-competition period without fear of adipose tissue build-up.

How does brown rice affect the human body?

The effect of brown rice on the body depends on the frequency of its consumption. A single intake of rice porridge will not drastically affect the athlete's well-being. But by making this cereal the mainstay of your diet, you will lay the foundation for a healthy diet.

Cargo has a positive effect on metabolism, the functioning of the digestive, vascular and nervous systems.

Brown rice:

• stimulates the transmission of nerve impulses. This improves sleep, increases stress resistance, attention, reduces depressive manifestations. Its use is especially recommended for representatives of sports in which reaction speed is important (shooting at a moving target, tennis, etc.);
• stimulates blood circulation. Reduces blood cholesterol levels and thereby prevents the formation of atherosclerotic plaques. Leads to the enrichment of red blood cells with oxygen. This significantly improves the nutrition of peripheral tissues, unloading the heart muscle and leads to an increase in the athlete's endurance (long-distance running, cycling, etc.);
• normalizes the digestive tract. On the one hand, brown rice massages the intestinal wall with fiber, increasing the strength and speed of food movement. On the other hand, it leads to the elimination of undigested residues (toxins) on dietary fiber. At the same time, cargo does not increase the acidity of the stomach;
• removes excess water from the body. This action is mild, without leading to dehydration and diarrhea;
• keeps blood sugar at an acceptable level, without carbohydrate "suppositories". Due to a mild increase in blood sugar levels, it is recommended for taking in case of violation of carbohydrate metabolism (with metabolic syndrome, etc.). Suitable for women with pregnancy diabetes;
• promotes cell regeneration. This effect leads to a rejuvenation of the body, acceleration of the recovery of athletes after injuries and surgical interventions;
• normalizes metabolism, slightly accelerating it. This is especially true for the nutrition of athletes who monitor their weight;
• softens the period of menopause;
• stimulates immunity;
• supports the liver. This effect consists of three aspects: cleansing the liver from toxins, reducing the load on it and restoring hepatocytes with selenium that is part of the cargo.

Why is brown rice useful?

The benefits of brown rice are due to its composition. Eating it:

• nourishes the body. Rice delivers the calories you need. It is recommended for dietary meals. By observing the norms of consumption of this product, you will keep your weight within normal limits;
• supplies vitamins, in particular - of group B. Using this type of rice, you can avoid hypovitaminosis and the development of Beriberi disease;
• removes toxins from the body through fiber. It promotes regular bowel emptying;
• reduces stress on the cardiovascular system. Reduces the volume of circulating fluid, lowers cholesterol levels. All this rejuvenates the body, prolongs the athlete's sports life;
• builds up muscle tissue. The protein content in brown rice (7-9 g) is significantly lower than in veal (20 g) and tuna (23 g). But in the set menu, these products complement each other and fully meet the daily need for proteins. When compiling a menu for an athlete who is building muscle mass, brown rice will be high in protein with a low level of fat in the product;
• gives a feeling of fullness for a long time. This allows you to adhere to the chosen diet and exclude unplanned snacks;
• normalizes metabolism. This heals the body and allows you to adhere to the developed training schedule all year round.

Benefits for losing weight and maintaining weight

The value of brown rice is high in weight control. It is equally recommended for both weight loss and weight gain. To control body weight, you need to choose the right dosage regimen, amount and additional ingredients for brown rice.

Recipes for cooking brown rice and a variety of dishes from it will help you create a balanced and healthy diet for weight loss. It is used by athletes at all stages of training activity.

Cargo is used for weight loss because it:

1. Low in calories.
2. Combines well with most foods. The neutral taste of this cereal does not get bored even with prolonged use.
3. It is part of a huge number of dishes and makes the diet varied. Rice is used in first and second courses, appetizers, salads, baked goods and even drinks.
4. Saturates well and maintains a feeling of fullness for a long time. The rice diet is well tolerated and does not exhaust the athlete.
5. Does not have an aggressive effect on the body.
6. Has a balanced composition (BJU, vitamins, minerals).

Note that brown rice is rougher than white. It must be cooked for a long time with preliminary soaking. Eating undercooked cereals in food leads to indigestion!

Types of brown rice differ in shape. Each of them has different properties and is used for different dishes.

Is there any harm from brown rice?

Rice has been used successfully for thousands of years. But it can also cause undesirable consequences.

Possible negative consequences:

• violation of the gastrointestinal tract. Consuming a lot of rice with oil leads to diarrhea;
• exacerbation of diseases of the digestive tract. Rice shells are irritating to the intestinal wall. If the digestive system has inflammatory changes (even in remission), taking cargo can lead to an exacerbation of the disease;
• weight gain. This is a consequence of overeating, especially with a decrease in physical activity against the background of the usual diet;
• allergic reactions. They are rare and are mainly provoked not by the rice itself, but by the substances with which it is processed to increase the shelf life;
• poisoning - they are provoked by prolonged improper storage of brown rice dishes.

Should I eat only brown rice and why?

Although brown rice is healthier than white and parboiled rice, long-term consumption is not recommended by nutritionists.

This is due to several reasons:

1. Intensive effect on the walls of the digestive tract.
2. Insufficient intake of essential amino acids into the body.
3. A small amount (compared to the daily norm) of vitamins and minerals.

It is recommended to include brown rice in diets about 2-3 times a week. Such a frequency of use leads to a stable positive effect of taking the product and does not cause negative consequences.

Possible contraindications for use

Rice is one of the safest foods. It is gluten free and recommended for people with ciliakia. Cargo has a small GI and is not prohibited for diabetics. However, it also has limitations. From the list of side effects of the product, there is a list of contraindications for taking it.

These include:

• individual intolerance;
• inflammatory diseases of the gastrointestinal tract;
• dehydration.

In other cases, adding rice to the diet is not harmful.

Conclusion

Brown rice is a delicious food that millions of people have consumed for centuries with positive effects. It is much healthier than white, ground and steamed cereals. Proper preparation and storage of the product allows you to use it without harm to the body in a sports diet 2-3 times a week. Violation of the recommendations can lead to a deterioration in well-being.

Watch the video: HOW TO PROCESS BROWN RICE SWALLOW (November 2024).