Rice is one of the oldest foods that mankind uses for nutrition. Scientists claim that for more than 9000 years people have been cooking rice. Recently, in our country, culinary specialists use different varieties. The question often arises, what is the use of brown rice for humans? How to cook it, with what is better to combine? Is it possible to eat it for young children during a diet?

Brown rice is a cereal that has not been processed by grinding. It remains in the outer shell, due to this, minerals and vitamins are preserved, which help the body to function normally. Brown rice differs from white rice precisely in the way it is processed. White rice is carefully polished, while the seed coat is separated.

Brown rice has long been used more often in Asia. In Europe, brown rice began to be used for cooking only since 1926. Scientists believe that brown rice is healthier than white. To taste, it has a nutty flavor, pleasant aroma.

Composition of the product

Brown rice contains substances that are necessary for human life.

Due to this content, the inclusion of brown rice in the diet significantly improves the human condition.

Useful properties of brown rice

Food has a positive effect on the human body. What is the use of brown rice if it is regularly used in the diet?

Brown rice due to its rich composition has a positive effect on the human body. Experts are still studying the effect of this cereal on the processes taking place in the body. Nevertheless, the positive qualities of brown rice are scientifically proven.

Beneficial effect on the body:

• increases the body's resistance to colds, viral diseases;
• improves blood composition, enhances its circulation;
•   stomach ulcers;
• reduces swelling;
• normalizes glucose levels;
• positively affects the functioning of the brain;
• improves the state of depression, stress;
• reduces discomfort with menopause;
• inhibits the aging process of the body;
• improves metabolic processes;
• removes toxins, radionuclides;
• improves the quality of sleep;
• helps with exhaustion;
• restores strength;
• improves anemia;
• removes cholesterol;
• increases metabolism.

• with a lack of vitamin B1;
• with problems with the heart, blood vessels;
• with inflammatory processes in the stomach and intestines;
• with the deposition of salts.

Brown rice improves the condition in a number of diseases, but it is recommended that you first consult with your doctor.

Brown rice should be included in the diet of women who monitor their appearance.

Positive effect on the appearance:

• hair becomes silky;
• the skin looks younger, the effect of radiance appears;
• metabolism improves.

In addition, brown rice is actively used to reduce weight.

When purchasing cereal crops for home nutrition, it is recommended to buy brown rice, it improves human health, its appearance.

Brown rice with weight loss

People who monitor their weight are increasingly replacing polished rice with brown rice.

• removes toxins;
• saturates, saves from hunger;
• improves metabolism;

Nutritionist Tips:

• it is best to eat rice during breakfast;
• rice needs to be cooked without adding salt;
• it is recommended to combine different types of rice: wild, brown;
• diet should not last more than 14 days;

During the diet, you need to increase the amount of sports load, in which case it will be more effective.

Table of nutritional value, calorie content of brown rice, per 100 g:

  Brown rice diet menu

Reducing weight by an average of 3 kg is quite simple. To do this, you need to cook brown rice on the side dish. Brown rice is considered the main dish of the proposed diet; it is combined with salads, mushrooms, fruits. We give a variant of the diet, which lasts 7 days.

Monday:

• breakfast: 100 g of rice, 0.5 apples, a little cheese of low-fat varieties;
• lunch: 1 peach;
• lunch: vegetable soup, white chicken, 60 g of rice, vegetables
• afternoon snack: a glass of yogurt, some dried fruits;
• dinner: a portion of rice with mushrooms, a glass of kefir.

• breakfast: 60 g of rice, 0.5 peach;
• lunch: a piece of bread with cheese;
• lunch: ear, 100 g of rice, stewed zucchini;
• afternoon snack: fresh vegetables seasoned with olive oil;
• dinner: scrambled eggs, a glass of kefir.

• breakfast: 60 g of rice, 0.5 apples;
• lunch: a glass of kefir
• lunch: vegetable soup, rice, white meat of chicken;
• dinner: 100 cottage cheese, cucumber salad.

• breakfast: 60 g of rice, orange;
• lunch: a glass of low-fat yogurt
• lunch: ear, rice with lentils;
• afternoon snack: tomato salad;
• dinner: 100 cottage cheese, vegetables.

• breakfast: 100 g of rice, add a little honey;
• lunch: a glass of kefir;
• lunch: vegetable soup, rice, white chicken meat;
• afternoon snack: boiled chopped beets;
• dinner: 100 rice, seafood.

• breakfast: fruit, a glass of kefir;
• lunch: 0.5 banana;
• lunch: 100 g of rice with white chicken meat;
• afternoon snack: vegetable salad;
• dinner: 100 cottage cheese, chopped tomatoes.

Sunday:

• breakfast: 100 g of cottage cheese, 1 banana;
• lunch: a glass of low-fat kefir;
• lunch: ear, rice, white meat of chicken;
• afternoon snack: 1 cup of kefir, nuts.
• dinner: 100 rice, stewed zucchini.

Many people like the diet, because thanks to the nutritional value of the product, there is no constant feeling of hunger.

Brown rice for diabetes

What is brown rice good for people with diabetes? Doctors recommend it to those who develop type 2 diabetes. In the initial stages of the disease, nutritional adjustment and product selection are important.

Diabetes mellitus is often accompanied by excess weight, brown rice will help in this case. The product contains useful particles of husk, which contain useful elements.

In this type of rice there is vitamin B1, it has a positive effect on the heart and blood vessels. The content of folic acid in the product normalizes sugar levels. Dietary fiber helps lower blood sugar.

It is believed that in brown rice there are elements of bran, husks that make rice healthier. All this positively affects the health of patients with diabetes.

Brown rice for children

Porridge is useful for any child, one of them is rice. It is important for the growing organism, what kind of rice will be chosen by the parents to feed the child. What is brown rice good for children? It contains many vitamins and minerals.

It should be remembered that brown rice is not suitable for making milk porridge. Therefore, it is better to cook the porridge in water.

For children, it is better to cook dishes where brown rice is used as a side dish, for example, stewed vegetables, fish, chicken, lean meat.

Brown rice helps saturate the growing body with the necessary elements.

Cooking methods

Professional chefs argue that brown rice can be used to cook the same dishes as white. It should be borne in mind that the cooking time in this case will double. To speed up the process, resort to pre-soaking the product, it is best to do it at night.

If you need to cook crumbly rice, then you should adhere to the following technology:

1. The stage of cleaning and flushing. Remove all foreign elements. Rinse in cold water. Pour boiling water, then rinse the words with cold water.
2. The soaking phase should last at least 5-6 hours, it is better to leave the rice overnight. Pour in plenty of cold water.
3. Rice cooking stage. For brown rice, you should adhere to the following proportion: take 2.5-3 parts of water for 1 part of cereal. For 1 cup of rice, you need 1 teaspoon of salt. Pour rice with cold water, salt, bring to a boil, boil for 10 minutes over high heat. A prerequisite - the dishes must be closed. Then reduce the heating of the stove and continue cooking for another half hour.
4. The stage of bringing to readiness. Turn off the stove and do not remove for another 15 minutes. Dishes should remain closed.

This rice is great for a side dish.

Experts believe that brown rice should not be used for cereals cooked in milk. Fillings for all kinds of confectionery products are recommended to be made from white rice, and brown rice is best suited as a side dish.

What brown rice goes with

Professional chefs claim that brown rice is best combined with the following products:

• meat;
• vegetables
• seafood;
• a bird.

Indian cooks believe that butter should be chosen ghee.

There are a large number of dishes that can be cooked with brown rice.

Recipe "Brown rice with mushrooms and frozen green peas."

Necessary products: 100 g of brown rice, 400 g of peas, 250 fresh champignons, 1 onion, pepper, salt to taste, basil, caraway seeds.

Cooking Technology:

1. Fry the onion, chopped into small cubes, in a pan.
2. Add the mushrooms, which should be chopped with slices.
3. Salt, add pepper, caraway seeds.
4. Pour washed rice, add 1 cup of water. Cook with the lid closed.
5. Defrost peas, put in rice, cook for another 3 minutes.
6. Pour fresh basil.

Recipe "Rice with vegetables."

Required products: 150 g of unpolished rice, 2 eggplant, 2 tomatoes, onions 1 piece, garlic 1 clove, salt, pepper, parsley.

Cooking Technology:

1. Boil rice.
2. Cut eggplant into small cubes, fry until tender, use a little vegetable oil.
3. Add chopped onion, garlic, fry for 5 minutes.
4. Grind tomatoes, add to other components, simmer for about 10 minutes.
5. Add rice, mix, introduce spices.
6. Before serving, add chopped parsley.

Rice recipe with sesame seeds can be seen in the video:

Brown rice is a healthy product from which you can cook a large number of delicious dishes.

Who should not eat brown rice

Is brown rice always good for you? Are there any restrictions for whom it can be harmful, in which cases? Nutritionists believe that a product cannot harm, if not abuse the quantity, acquire high-quality brown rice.

• individual intolerance;
• allergic to this product.

If there are no contraindications, then it is recommended to eat brown rice no more than 3 times a week.

What could be threatened with abuse of the quantity of this product:

• the risk of developing heart disease, blood vessels will increase;
• may cause increased pressure;
• contributes to the occurrence of atherosclerosis;
• the risk of urolithiasis will increase.

When buying brown rice, you need to pay attention to its quality and shelf life, this product deteriorates faster than polished cereal. If you properly prepare a quality product, do not abuse the quantity, then brown rice will be useful.

Rice is respectfully called bread of the East, and, probably, for good reason. After all, its use is constantly associated with the life expectancy of Asians and with their good external data, even in old age. Excellent skin condition, vigilance, flexibility - all this is inherent in them, and they are simply deprived of many health problems.

Asians have a high potential for vitality and a competent medical approach to everyday life, from sleep mode to nutrition. Unpolished rice is one of the main side dishes for the population, it is eaten constantly and is recommended for absolutely everyone - old people, children and without fail for those whose health needs to be maintained. Any athlete will confirm that the rice included in the diet accumulates strength and energy, makes the body sturdy and strong, but this article will tell you more about the benefits of brown rice.

Unpolished rice

Since time immemorial, the East, where rice is grown thanks to the climate, has been famous for its practicality and wisdom. The very brown rice, the benefits and harms of which are so actively discussed today, is nothing but the most familiar cereal for us that we are used to seeing white. The difference in appearance is caused only by grain processing technology. For example, brown rice unpolished (the benefits and harms of it are discussed below) is quite edible and, although it looks a little unaesthetic in boiled form, it is very useful.

Its shell, which remains on the grain either completely or partially, contains all the most useful trace elements. The structure of rice grain is directly white grain, bran shell of red, brown or black color and covering all this is a soft yellow husk. If you clean the latter, brown rice will remain directly, the benefits and harms of which are controversial. But one thing is certain: if you can cook it properly, the benefits are obvious.

How is brown rice processed?

The purification of brown rice includes the removal of the husk, a slight grinding, which allows you to save a significant part of the healthy bran, and therefore the nutrients remain almost in full composition. Steamed rice is endowed with similar properties, steam treatment of which retains up to 80% of microelements of grain (despite grinding). In brown rice, they remain almost in the original volume.

The effect of rice on the body

• Lowering cholesterol thanks to the natural antioxidant gamma oryzanol. The same substance reduces triglycerides (fats) in the blood serum, which affects the state of the fat layer. This quality is popular among lovers of dietary products, and brown rice will not bring harm here.
• The saturation of the body with amino acids. When brown rice is consumed, it is fuller and faster, since its proteins are more valuable than other crops.
• Optimal distribution of macronutrients. The greatest amount of phosphorus, and then potassium, chlorine, magnesium, sodium, calcium, sulfur.
• The presence of trace elements in the form of iron, manganese, zinc, silicon, copper, fluorine, nickel, selenium, cobalt, iodine and other elements, which allows you to saturate the body only with useful substances.
• Saturation of the body with B vitamins (which are responsible for the state of the nervous system), E, \u200b\u200bPP, etc.

However, this cereal is absolutely gluten-free, which is very useful quality for people suffering from allergies or diabetes.

Brown rice - benefits and harms

Cooking brown rice involves pre-soaking for several hours. This allows the grains to gain moisture and slightly swell, because the structure of brown rice is much denser due to the peel, and it hardly passes water during cooking, so it takes longer to cook. If you pre-soak the rice, this process will speed up.

Swollen grains are washed, filled with water in containers and put on fire. At the moment when the rice begins to boil, they pinpoint 10 minutes. Remove from heat and rinse with cold water. After washing, pour half-finished rice with cool water and again bring it to a boil. Now it should cook for 15 minutes. over low heat. When cooking unpolished rice, the formation of a black layer of flakes or foam (by liquid level) on the walls of the pan is typical during cooking.

Turning off the pan with rice, remove it from the heat, immediately close the lid, wrap it in a warm and heat-preserving cloth, plaid, leave it in a warm place for half an hour. This method of cooking rice preserves all the useful qualities in it and makes it boiling and magnificent.

Other methods of making brown rice

Sometimes a different technology is used to make rice. The recipe for some traditional dishes, for example in Italy, implies that brown rice should be slightly undercooked. Perhaps this preserves more nutrients in the grains, but in this way it becomes not so easy to chew them.

Mediterranean recipes speed up the cooking process like this: after baking rice grains in a pan, add white spices and add water, cook under a lid until the water evaporates.

Dietary properties of rice

As a plant growing in water, rice helps to normalize the water balance in the body. Therefore, nutritionists often prescribe it as a prophylaxis for people prone to edema. Such dietary courses remove excess fluid from the body, which, in turn, helps to normalize blood circulation and lowers blood pressure (which allows hypertensive patients to systematically lower blood pressure easily and without medication). Unpolished rice, if consumed without salt, normalizes kidney function. The cells of the body during a diet on brown rice are saturated with trace elements, so it is not debilitating or debilitating.

The beneficial effects of brown rice on the body

The benefits of rice are obvious in the fact that its systematic use strengthens the immune system; processes of the endocrine system are being established, carbohydrate metabolism is normalizing. Do not be afraid of those who have problems with the digestive tract. In moderate amounts, brown rice is simply not capable of harming, it, on the contrary, will improve digestion, relieve heartburn, and reduce the increased acidity of the stomach.

Due to grain structure and gluten, starch intestinal microflora will recover faster with rice menu. Brown rice, reviews of which are only good, will affect sleep, the nervous system, the appearance of hair and skin.

What harm could brown rice have?

Brown rice is used not only for dietary side dishes, daily casseroles and cereals, but also for pilaf and puddings, its taste is well emphasized by vegetables and meat, fish dishes, gravy with seafood, mushrooms.

Despite the fact that the main quality that brown rice is famous for is good, and harm is possible in some cases. Usually white polished cereal remains intact for longer. Due to the fact that the shell on the grains of brown rice remains and the substances it contains make it susceptible to oxidation, the shelf life of brown rice is short. To poison with such a grain, alas, is possible if its shelf life has passed. But it is possible without risk to keep it frozen, from this brown rice will not lose its properties.

The population of Asian countries is characterized by high life potential, a large accumulation of energy and good health. Asians are closely monitoring their sleep, nutrition, lifestyle. That is why they are assigned the status of perennials. The vocation is based on the fact that people of those countries use rice as a side dish and include it in their daily diet. Brown grains are especially popular.

Composition of brown rice

Grains are rich in tryptophan and other amino acids that humans cannot produce on their own. These compounds must be supplied with food in order to ensure the proper functioning of the body.

Brown rice has a lot of lecithin, vitamin K, a group of vitamins B and N. The product is rich in tocopherol - a natural antioxidant. In rice, an accumulation of vitamin H, plant fibers, biologically active enzymes was noticed.

The chemical list is not complete without macro- and microelements. So, brown rice differs in the content of sulfur, zinc, boron, fluorine, nickel, iron, calcium, copper, iodine. The list is not complete without potassium, silicon, chlorine and phosphorus. It is difficult to list all the nutrients.

Brown rice is characterized by the highest inclusion of fiber in comparison with its counterparts. About 4.75% of the total volume in grains is concentrated (only 2.5% in white).

Brown rice is a high-starch product, 100 gr. grains contain at least 54 gr. of this substance.

Calorie content of dry cereal crops is 346 Kcal. on 100 gr. For this reason, you should not abuse the product to people who are watching their figure. Experts recommend consuming brown rice no more than 1-2 times a week.

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The effect of brown rice on the body

• struggling with sleep disorder;
• enhances blood circulation and its enrichment with oxygen;
• prevents peptic ulcer and gastritis;
• retains water inside the body, removes excess fluid;
• does not cause bowel obstruction;
• suitable for diabetics due to maintaining glucose levels;
• stimulates brain neurons;
• strengthens the central nervous system, relieves the effects of depression;
• reduces the number of "hot flashes" during menopause;
• does not allow DNA changes in the form of pathologies;
• prevents early aging, protects the heart;
• increases resistance to viruses;
• helps recover from illness and surgery
• treats anemia and exhaustion;
• cleanses the bloodstream, opens blood vessels;
• eliminates stale waste, toxic substances and radionuclides;
• improves the thyroid gland;
• normalizes the acid balance in the stomach;
• enhances intestinal motility;
• controls cholesterol;
• responsible for carbohydrate and fat metabolism, increasing metabolism.

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The benefits of brown rice

1. Rice broth showed itself well as a remedy for seasonal diseases in the form of flu, sore throat and pneumonia. The unique properties of the drink will help in a short period of time alleviate the suffering of the patient.
2. A rice-based broth is recommended for intestinal ulcers. The composition can be used as an enema. A valuable mixture promotes the healing of ulcers.
3. Rice is recommended to be included in the diet for people involved in heavy physical exertion. The product quickly replenishes strength, energy and restores muscle fibers. In summer, a rice dish suppresses thirst.
4. Pregnant and lactating girls can safely consume rice dishes. Cereal culture has a positive effect on the intrauterine development of the baby. The baby has a strong immune system.
5. Brown risk is rich in gamma oryzanol, the enzyme reduces the effects of harmful fats on the body, thereby purifying the blood. Grain is one of the most powerful antioxidants and suppresses the harmful effects of sunlight.
6. If you systematically eat rice without adding salt, the body will soon get rid of excess fluids that provoke edema. This stabilizes the water balance, lowers blood pressure.
7. Saturated with mineral compounds, rice is recommended for weakened people after a recent illness or surgery. Cereal culture has a positive effect on the nervous system, improving sleep.
8. Regular consumption of rice prevents atrophy of muscle fibers. The product is especially useful for the fairer sex. The unique composition will return the original appearance and strength to the hair, strengthen the nail plate, give the skin an even tone and velvety.
9. The enveloping effect allows the use of porridge or decoction of rice to eliminate inflammation in the digestive system. For this reason, the product is recommended for ulcers and patients with gastritis.

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Brown rice with weight loss

1. In other words, boiled cargo is effective in diets for weight loss, the product satisfies hunger and qualitatively cleanses the body. Rice contains a lot of fiber, and the glycemic index is quite low. Cooked risk in combination with vegetables in a short time will help get rid of excess weight and constipation.
2. Brown rice rich in antioxidants liberates the body well from radionuclides, toxic substances and slag compounds. Regular consumption of rice restores fat and carbohydrate synthesis, normalizes the balance of cholesterol in the blood. The product positively affects the activity of the hormonal system, inhibiting the development of diabetes.
3. It is recommended to start the new day with breakfast with dark rice, and the product will be no less effective in the evening meal. Nutritionists have found that the composition is almost harmless to the human body. Therefore, the positive effect of rice will be, even if it is consumed after 6 pm.
4. If you persistently decide to fight excess weight, rice should be included in your daily diet gradually. The finished portion of the cereal should not contain impurities, in particular salt. At the beginning of such a diet with rice, it is recommended to replace only the side dish.
5. The body will begin to burn excess calories gradually. To do this, it is necessary to reduce to zero the consumption of fatty foods and foods. As a consequence, rice portions also need to be reduced. To achieve the maximum effect, nutritionists recommend combining types of rice (wild and brown). Such a mixture is more slowly absorbed by the body, contributing to the melting of extra pounds.
6. Keep in mind that following a rice diet, you need to drink more pure water and green tea without impurities. The cereal culture goes well with low-fat kefir, white meat, unroasted fish and vegetables. Such diets are carried out in short courses, so as not to harm the adult body. The manipulation time should not exceed 2 weeks, for greater effectiveness, exercise.

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Harm brown rice

1. As described earlier, brown rice is practically harmless and has a minimum of contraindications. The main condition remains that it is important to eat a quality product and not overdo it with the diet.
2. For normal body activity and gradual weight loss, cereal crops need to be consumed no more than 3 times a week. Abuse of the product leads to bloating and stool retention. If you have gastrointestinal problems, refrain from diets.
3. Overeating brown rice causes the development of atherosclerosis, urolithiasis, hypertension and other cardiovascular pathologies. It is worth remembering about a possible allergy or individual intolerance to brown rice.
4. Follow the rules for the storage of cereals, if the norms are not observed, rice will cause significant harm to the body. In addition, improper processing of raw materials adversely affects a person.
5. The use of chemicals to increase productivity has a detrimental effect on the body. Such cereals do not bring any benefit at all, on the contrary, a person develops urolithiasis and diabetes.

Without a doubt, high-quality raw materials will bring invaluable benefits to humans. Cereal culture will be an excellent assistant in the fight against obesity. Remember, abuse of brown rice can lead to sad consequences. When choosing a product, give preference to well-known and trusted manufacturers.

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Video: beneficial properties of brown rice

The benefits and harms of brown rice for our body

A huge number of different varieties of rice are growing on our planet. This crop is one of the most popular on our planet. It is an important part of the diet of thousands of people. Rice is cooked, fried, stewed and baked, creating dozens of gastronomic variations. Brown rice is no exception. During processing, only the upper husk is removed from it, so all important nutrients remain in the grain. Many are interested in the question: What are the benefits and harms of eating brown rice?

• Nutrients in brown rice.
• Useful properties of brown rice.
• Brown rice is rich in selenium.
• Manganese.
• A large amount of natural oils in brown rice.
• Brown rice reduces the risk of developing diabetes.
• Antioxidants in brown rice and their benefits.
• Brown rice helps repair your liver
• Digestive benefits of brown rice
• The benefits of brown rice for weight loss and weight maintenance
• Possible harm to brown rice
• Is it worth eating exclusively brown rice?
• What dishes are used in?
• How to cook brown rice?

Brown Rice Nutrients

One cup of such rice contains 216 calories, 5 g of protein, 2 g of fat and 45 g of carbohydrates, including 3.5 grams of fiber from the recommended daily amount of 20 to 25 grams per day for women and from 30 to 40 grams per day for men. By eating large amounts of fiber, you significantly reduce the risk of type 2 diabetes, lower cholesterol, prevent heart and blood vessel diseases, and digestive problems.

Brown and brown rice is also an excellent source of magnesium, phosphorus, zinc, thiamine, niacin and vitamin B-6. Magnesium is necessary for our body to maintain blood pressure and sugar at a normal level, phosphorus helps in the formation of DNA, and zinc is important for the functioning of the immune system and the formation of proteins. All these substances are important building materials for us!

Useful properties of brown rice

Being in fact a whole-grain crop, a brown variety is of great benefit. Doctors and nutritionists around the world recommend eating cereal, which contains bran and sprouts in large quantities. Unlike its white counterpart, brown rice contains a large number of necessary useful vitamins and minerals that are not lost during processing.

In this regard, it overtakes even steamed rice, which, thanks to a special steam treatment, retains up to 80% of useful substances.
Thanks to this, the following remain in the composition:

• cellulose,
• amino acids
• antioxidants
• vitamins
• minerals;
• a large number of useful soluble and insoluble dietary fiber;

Bran that is not removed by pretreatment is a rich source of fiber. Digestible particles entering the gastrointestinal tract remove toxins that accumulate there. Thanks to this, the general condition and well-being improves. Many people underestimate the harm of toxins.

Brown rice is rich in selenium.

Selenium is a mineral that is found in brown rice in large quantities. Being an antioxidant, it helps reduce the risk of heart disease, arthritis and cancer, and is also an assistant in the fight against free radicals.

According to studies, selenium has a powerful antiviral effect, and also improves reproductive functions in men and women. In large quantities, the use of this mineral can be dangerous, but small doses are vital for us. This substance gets into rice from soil and water.

Here is a short list of processes that require selenium:

• Strengthens the immune system
• prevents the development of cancer
• participates in hematopoietic function,
• removes harmful substances from the body,
• helps in the normal functioning of the entire nervous system,
• participates in the activity of the hormonal system,
• corrects metabolism
• is an important component in the process of formation of connective tissue;

Manganese

One cup of brown rice almost completely meets our need for this trace mineral involved in fat synthesis. It brings indispensable benefits to the nervous and reproductive systems.
Without thiamine (a water-soluble vitamin) contained in the body, the development of cells and tissues is simply impossible. With a lack of manganese, thiamine becomes toxic and dangerous.

Manganese puts enzymes in a state of activity. It is necessary for the proper formation of the structure of bones and joints.
Without this trace element, the formation of the main thyroid hormone, thyroxine, is impossible. Problems with the production of this hormone entail problems throughout the body. Cardiovascular, digestive and reproductive systems are most affected. Teroxin is directly related to the regulation of heart function and blood pressure.

Like any antioxidant, manganese maintains a normal blood sugar level, normalizes cholesterol, and also interferes with the process of damage to cells by free radicals.

Also, without manganese, the normal functioning of the central nervous system is impossible. With a lack of this substance, problems with memory and general nervous irritability may appear.

A large amount of natural oils in brown rice

Natural oils are very useful and important for us, they help normalize cholesterol levels. Studies have shown that people who often drink alcohol significantly increase the concentration of cholesterol in their blood, thanks to the use of brown and brown rice. This protects the liver and internal organs from damage, smoothing the effects of alcohol consumption. This is true for those who tend to use it constantly.

Brown rice reduces diabetes risk

Being a slow carbohydrate, brown rice gradually releases sugar, which helps to stabilize the overall level of sugar in the blood. This is a great carbohydrate option for people with diabetes. Studies show that those who eat at least half a cup of rice per day reduce their risk of developing diabetes by 50%. True, if you use ordinary white rice every day, like any other fast carbohydrates, then the likelihood of getting diabetes increases dozens of times!

Antioxidants in brown rice and their benefits

Brown and brown rice is rich in lots of antioxidants. Usually, when it comes to antioxidants, then we immediately think about products such as blueberries, dark chocolate, green tea, strawberries, wine and many other vegetables and fruits. But this is not entirely true. Rice is an excellent source of natural natural antioxidants. They help maintain cells in excellent condition, protecting against the action of free radicals. People, in which the diet contains foods rich in antioxidants, protect themselves from the development of many dangerous diseases and stay young longer.

Brown rice helps repair your liver

Although this rice cannot be directly attributed to products that restore the liver, it indirectly affects it.

• Firstly, it contains very little fat, and we remember that when processing heavy fatty foods, like alcohol, the liver works for wear. Its cells are damaged and eventually replaced by connective tissue. When a large liver consists of just such tissue, big problems begin with its functions. This is called fatty liver disease (hepatosis).
• secondly, as we wrote above, one of the advantages of a high fiber content is the cleansing of the body of toxins and poisons. Thanks to this, the total load on our natural filter is significantly reduced. He does not have to purify our blood from these poisons that poison the body. Even while in the stomach and intestines, toxins can enter the bloodstream and harm our health and well-being.
• thirdly, selenium is a powerful hepatoprotector and helps restore the very damaged liver cells caused by hepatosis, as well as the pancreas and gall bladder. It stimulates our organs to accelerate regeneration.
  Rice is included in the list of products allowed for use during therapeutic diets, for example diet 5. It is prescribed during diseases of the stomach, liver and pancreas;

Digestive benefits of brown rice

Brown and brown rice is considered a whole-grain crop, as it does not lose its shell during processing, unlike its white counterpart. The benefits of eating whole grains have long been known. They help lower blood pressure, reduce the risk of heart disease and the accumulation of high cholesterol.

Boiled brown and brown rice help in the fight against indigestion, improving the process of digestion and assimilation of nutrients. This product helps to normalize the work of the stomach and relieve you of constipation despite the fact that rice is one of the products that strengthen the chair.
Perfectly suited for use during peptic ulcer of the stomach and duodenum, as well as other diseases in which the integrity of the coating of the internal organs of the digestive system is impaired.

Fiber, which is found in large quantities in whole grains, helps remove toxins and harmful particles from the digestive system. It acts like a brush, cleaning off toxins from the walls of the stomach and tying them up, preventing them from reattaching. It is proved that the use of brown and brown rice, like any complex carbohydrates, reduces the likelihood of developing colon cancer due to the large amount of fiber.

The benefits of brown rice for weight loss and weight maintenance

Like any product, brown rice makes a significant contribution to our diet. Being a complex carbohydrate, it brings great benefits and provides a large charge of energy. Unlike white rice, which is a fast carbohydrate, brown, getting into the stomach does not cause a rapid jump in blood sugar. It is digested much longer due to the large number of fibers and allows you to feel full for a long time. You won’t want to eat something again in an hour. In general, rice is used in a huge number of diets, as it has a number of useful and irreplaceable properties.

Possible harm to brown rice

Any product that we eat, rice can carry both beneficial properties and harm. This is due to the characteristics of the product itself, its composition or the method of its preparation.

Arsenic

One of them is the high content of arsenic. It is found in all types of rice, but unlike white polished in brown and brown, it is present in large quantities.
Arsenic is a strong poison that can cause serious harm and even cause poisoning. It is able to accumulate in the body with constant use.
Its content is associated with the process of growing rice. To get rid of most of this poison, you must thoroughly rinse the rice in several waters before cooking. This helps remove up to 80 percent of this harmful substance from cereals.

Allergic reactions to brown rice

Like any other food, brown rice can be a strong allergen for some people. Their body reacts to a certain type of protein in the composition. If you suffer from any type of food allergy, always read the product labels before use. Rice can be used in conjunction with other products such as nuts, soy and gluten in the manufacture of a large number of products: flour, bakery products, snacks and even sweets. Contact with them can cause a severe allergic reaction in susceptible people. Take this very carefully, as the reaction can be very strong and quite dangerous for you.

Alpha-Picolinic Acid in Brown Rice

Once you have cooked the rice, you can safely store it in the refrigerator. Shelf life should not be longer than five days. Whole grain boiled rice is rich in nutrients and moisture. These are ideal conditions for the development of pathogenic bacteria and fungi. A substance called tryptophan is processed by certain types of microorganisms into a compound called alpha-picolinic acid. With its use, the development of hypersensitivity, allergic reactions and apotosis is possible. Apotosis is the process of death and decay of cells and tissues, during which the cell breaks up into separate bodies limited by the plasma membrane.

Aspergillosis

Among the large number of harmful microorganisms that can successfully propagate in rice, including brown, such as bacteria, fungi and mold, one of the most dangerous is the Aspergillus fungus. It is a known aflatoxin and it has been proven that it is able to provoke the development of cancer. It’s also bad news that this fungus can reproduce both on boiled and unprocessed rice. It is important to properly prepare and store this product. Try to eat it as soon as possible after cooking to protect yourself from the risk of eating aflatoxins. Even considering that the probability of poisoning by them is very small, it will not be superfluous to be able to properly cook and store brown rice. This knowledge will protect you from all sorts of dangers that may lie in wait for you.

Is it worth eating exclusively brown rice?

Whatever rice you choose in the end for your diet - any whole grain cereals are very healthy. Yes, a brown rice variety undoubtedly outperforms its white counterpart, nevertheless, any of its kind and variety is more useful than most sources of carbohydrates that we consume, for example bakery and pasta. Rice contains many useful substances and a minimum amount of harmful components. Being a natural food with a minimum amount of processing - you get a source of healthy and useful energy, which is a charge of a lot of strength.

What dishes are used in?

Since rice is popular everywhere on the territory of our planet, it is used to prepare a large number of various dishes. It is used as a side dish or serves as an ingredient in many dishes. It is used in soups, for stuffing, serves as the basis or addition to meat and vegetables, it is fried, boiled, stewed and baked. It is an important ingredient in Asian, Caucasian, Italian and other cuisines.

How to cook brown rice?

If you are interested in including brown rice in your diet, then first of all you ask yourself the question, how to cook brown and brown rice friable in order to get the maximum benefit? White rice is widespread in our country and many believe that its brown counterpart is tasteless and eat it solely in order to maintain its diet. This statement is far from the truth and it shows only one thing; they do not know how to prepare it correctly.

It goes without saying that comparing white and brown rice is not entirely true, because white in any case will not be softer and more varied, because it does not interfere with a pity-like shell. Simple rules will help you cook from this whole-grain crop not only very tasty, but also very healthy dishes.

In order to cook rice in the morning, you should first soak it at night. Thanks to this, the cereal will swell and become softer, plus the water will take away most of the harmful impurities, such as arsenic. After this, rinse the cereal, pour clean water and put on fire, wait for boiling and cook for an average of 12 minutes. After this, repeat the procedure: pour cold water, bring to a boil and cook over low heat for about 14-17 minutes. After this, you need to remove the pan from the heat, wrap and put in a warm place for another 25 minutes. Yes, this recipe seems unusual and troublesome enough, but in the end it turns out really tasty!

Today, many people buy and eat brown rice, the benefits and harms of which have long been discussed by nutritionists and doctors. Grains of such rice are not subjected to strong processing, they just remove the top peel. The hue of such rice varies from light brown to the color of milk chocolate. The presence of bran gives the grain a barely noticeable nutty taste and smell.

Brown rice - calories and nutritional value

Before people learned to grind grains to a white state, brown rice was their main food. Brown cereal is much more useful than its counterpart, since all useful substances are stored in it in its original form.

The composition of brown rice is:

• a large amount of fiber;
• folic acid;
• amino acids;
• pectin;
• vitamins of groups B, A and C;
• minerals and trace elements.

It should be noted that in this cereal there is no gluten, the use of which causes allergic reactions in many people.

High-calorie cereal - more than 330 kcal. But when boiling it, this figure drops to 110 kcal, so this product is even used in diets for weight loss.

The ratio of BZHU and glycemic index

The glycemic index of the product is 50 units, so it can be included in the menu for people with diabetes. Doctors even recommend forever replacing white rice with a high GI with a brown variety, which, among other things, is also very useful.

This cereal contains a considerable amount of complex carbohydrates (more than 75% of the total mass), which saturate and give a long feeling of satiety. It also contains protein (approximately 7 g per 100 g of product) - the building material for each organism. The amount of fat is minimal - only 1 - 2%.

The benefits of drilling rice for the body

Moderate consumption of brown rice is very beneficial for the body.

He helps:

• clean the entire digestive tract from the toxins and toxins accumulated in it;
• strengthen the nervous system;
• reduce the acidity of the stomach;
• strengthen brain activity (positively affects concentration, thinking and memory);
• strengthen the heart and blood vessels;
• improve kidney function;
• lower cholesterol;
• improve skin color and hair condition;
• lose weight;
• relieve swelling and normalize the water balance in the body.

It is especially useful for neurosis, arthritis, arthrosis, dermatitis, oncology, heart disease.

How to use it: medical recipes

Brown rice is hard and cooked much longer than usual. Therefore, many believe that cooking it is deliciously difficult.

In fact, this is quite simple:

1. Soak the rice overnight in cold water.
2. Pour cold water, bring to a boil, cook for 10 minutes, rinse.
3. Pour cold water again, bring to a boil and cook ¼ h.
4. Wrap the pan in a blanket for a while, so that the rice reaches the desired condition. Fill with oil.

Properly cooked rice is soft, crumbly and fragrant. From brown rice you can cook delicious cereals, pilaf, puddings and casseroles. You can combine it with any products: meat, vegetables, mushrooms, fish.

For medicinal purposes, brown cereal is used differently.

For example, to cleanse the joints of salts, you need to follow this algorithm:

• Rinse the cereals and arrange in 5 cups, 2 tbsp. l and pour 200 ml of cold water. Number and put in a dark place for 24 hours.
• Drain and refill the cereal. After a day, repeat another 4 times.
• For 6 days, boil rice from the first glass and eat for breakfast. In a empty glass, put a new portion of grains and pour water.
• On day 7, boil the grains from the second glass and continue for 40 days.

After such a breakfast, you can eat any food, but only after 4 hours. Such a cleansing can be carried out no more than 1 time in 12 months. It must be taken into account that at this time, the body, along with salts, can lose a lot of potassium, so it is necessary to enter products with a high content in the menu.

The people of Tibet use brown rice to cleanse the intestines of toxins. Every day for 10 days, they recommend swallowing raw grains according to the number of years of life lived. At the same time, you can not drink grains with water. 3 hours after such a meal, you can eat as usual.

Useful properties for weight loss

The high content of plant fibers and other biologically active substances makes it possible to use brown rice for weight loss. In addition, brown cereal has much less starch than white. As a result of improving the activity of the gastrointestinal tract, a person begins to lose weight and get rid of toxins accumulated in the intestines. Weight loss is accompanied by an improvement in overall well-being and even appearance. The skin becomes fresh and healthy. A person feels a surge of vigor, energy and strength.

They say that only by replacing potatoes, pasta and white rice with brown cereal, you can lose from 3 to 5 kg of excess weight without any effort.

But with diseases of the gastrointestinal tract, cardiovascular system, a tendency to constipation and severe obesity, it is better to abandon this method of weight loss.

In order for the product to bring maximum benefit, it must be correctly selected. The darker the grain, the better. This suggests that their processing was minimal. The price of such rice can not be low, it always costs much more than usual.

Brown Rice Diet: Fundamentals

The brown rice diet is considered one of the most gentle and soft. Rice in itself is very nutritious and leaves a feeling of satiety for a long time, so during such a diet you do not have to constantly suffer from hunger.

You can choose for yourself the most suitable diet format:

• fasting day;
• three days;
• seven days.

Rice is best served with fresh or stewed vegetables. As a complement to the main dish - boiled rice - you can use other dishes: fresh salads from herbs, vegetables and fruits, vegetable broths, boiled mushrooms, yogurt. To replenish the supply of vitamins, you need to eat nuts, dried fruits, apples. One serving of prepared rice should not exceed 200 g. Be sure to drink enough clean drinking water, herbal decoctions or lightly brewed green tea.

Possible harm and contraindications

Although the beneficial properties of such rice are beyond doubt, do not forget about the negative aspects of its use. You do not need to eat dishes from this cereal too often: 2 to 3 times a week is enough. A portion of rice is able to cover the daily requirement of the body for many substances.

More frequent use of it can lead to constipation, since rice has a strong astringent effect.

Among the shortcomings, it is necessary to mention the short shelf life. Unlike white rice, brown can only be stored in the refrigerator in a hermetically sealed container. In the shell of the grains there are many substances that can be oxidized during long-term storage, as a result of which the product will become unusable.

In the absence of contraindications, moderate consumption of brown rice will undoubtedly bring great benefits to the body. It is recommended to eat to prevent various diseases, strengthen immunity, cleanse salts and normalize digestive processes.

Brown rice, the benefits and harms of which are still little known to our customers, are considered exotic, which not everyone dares to cook. Well, this is a matter of habit. Most of us are used to eating white rice, but can it be replaced with brown rice, will it not harm our body?

What kind of outlandish rice?

Rice itself belongs to the cereal family. This plant grows on most continents, but, to our regret, not in Europe. However, all of the above applies only to wild-growing rice, but it is cultivated almost everywhere, since in addition to its beneficial properties for the body, rice is one of the most favorite product for preparing dishes of all world cuisines for its taste.

Brown rice is, in fact, unpeeled grains of polished rice. At the same time, it should be noted that it is this thin line that separates the two species, that is, the shell and contains most of the useful substances necessary for our health!

Composition of brown rice

This type of rice is distinguished by a rather rich composition of microelements and substances that determine its benefits. It contains:

In addition, the nucleoli and brown rice shell contain such vital minerals as:

• sodium;
• calcium;
• magnesium,
• copper;
• manganese;
• iron;
• phosphorus;
• potassium;
• zinc.

Moreover, the caloric content of this product can hardly be called low. In one hundred grams of cereal, about three hundred and fifty calories. However, the calorie content of cooked (boiled) brown rice is not more than one hundred and twenty calories, which is also not small, but the figure will not be harmed. About this "" will tell later, but now is the time to learn about the beneficial properties of brown rice.

Beneficial features

Although scientists have known about the health benefits and benefits of brown rice for a long time, today this product does not cease to amaze them. Here are the basic properties of rice:

• Rice dishes are hearty and nutritious. After eating a serving, you will receive a boost of energy and forget about hunger for a long time, which will make it possible to spend the day with maximum benefit, healing the body. Carbohydrates, which are part of the product, are completely processed and are not debugged “on a better day”. That is why rice dishes are considered dietary and beneficial for weight loss.
• The plant protein found in brown rice is essential for the formation of healthy cells and muscle tissue.
• Many cereals contain gluten, which acts as a powerful allergen. Moreover, in the grains we are considering today, it is not. And this means that eating brown rice dishes is harmless, but healthy!
• This cereal should also be included in the diet because it contains B vitamins, which are necessary for us to work smoothly and strengthen the nervous system, as well as for proper energy conversion.
• Fiber, which is rich in rice, can remove harmful substances that have accumulated in it, normalize intestinal motility, relieve diarrhea, and reduce the acidity of gastric juice.
• Studies have shown that rice grits have a beneficial effect on brain activity, increasing concentration, stimulating thinking and improving memory.
• Magnesium is able to protect the body from the effects of fatal stress.
• Potassium nourishes heart muscle cells, reducing the risk of myocardial infarction.
• With proper regular consumption of brown rice, you lower the level of bad cholesterol in the blood, protecting the body from dangerous atherosclerosis.
• In addition, the benefit of brown rice is explained by the fact that with the proper use of dishes based on it, you can control the sugar level, which is very important in the treatment and prevention of diabetes.
• Also, this type of rice lowers blood pressure, preventing the development of hypertension and alleviating its symptoms.
• Eating boiled brown rice, you can deliciously and without medications remove excess fluid from the body, getting rid of edema, and also restore the kidneys.

Rice is the most common and most used cereal in food. Scientists believe that it has been consumed for more than ten thousand years, and therefore it is quite possible to assume that in the early stages, until mankind had mastered the cleaning and steaming of rice grains, it was brown rice that was the main food. His pedigree begins in India, where he was initially used as a low-grade product, but when the Indian nobility tried it, brown rice gained worldwide fame.

What is the difference between brown rice and ordinary

Brown  (it is also called “brown” or “cargo”) and white rice is essentially the same thing. Differences only in the stages of processing. Only the yellow upper peel is removed from brown rice, and the rest, bran shell, remains on the grain. Thanks to this shell, brown rice has a light smell and smack of walnut. The color scheme of elongated cargo grains ranges from light coffee to white chocolate.

Calorie content and chemical composition

Calorie content of rice is quite high: from 285 to 345 kcal per 100 g, although the calorie content of a boiled product drops to 110-120 kcal.

The chemical composition of 100 g of cargo contains:

•   - 0.07 mg - 6% of the daily norm of an adult;
•   - 0.01 mg - 1% of the norm for a day;
•   - 1.62 mg - 11% of the norm;
•   - 1.01 mg - 20% of the norm;
•   - 0.16 mg - 13% of the daily norm.

  According to the composition of minerals, 100 g contains:

•   - 28 mg - 3% of the daily norm;
•   - 0.8 mg - 6% of the norm;
• - 25 mg - 7% of the norm;
•   - 1.09 mg - 52% of the norm;
•   - 115 mg - 16% of the norm;
•   - 1.09 mg - 11% of the norm;
•   - 115 mg - 2% of the daily norm of a healthy person.

Did you know? Keep brown rice away from odorous foods and spices - grains absorb odors. The best storage place is a refrigerator, because room temperature leads to the oxidation of nutrients in the shell of grains.

Shelf life of cargo - from six to eight months.

Benefits for the human body

The usefulness of this product is still not fully understood. Discover more and more its healing properties. Therefore, we dwell only on a few:

• Nutrition and satiety. One serving is enough to forget about hunger and recharge your batteries. The carbohydrates that make up brown rice do not accumulate, but are completely burned.
• The protein in its composition is necessary for cell formation and their proper functioning. Protein is especially valuable for muscle tissue.
• Beneficial substances from a positive effect on the continuous functioning of the nervous system.

• Fiber normalizes the contraction of the walls of the tubular organs of the intestine, thereby contributing to the promotion of its contents to the exit, and also cleans the digestive tract from toxins.
• Favorably affects the effectiveness of the brain:  strengthens memory, activates thought processes and enhances concentration of attention.
• Magnesium protects against the devastating effects of stressful shocks.
• Potassium saturates the myocardium, significantly reducing the risk of myocardial infarction.
• A systematic and proper diet of brown rice can lower blood cholesterol levels and also protect against atherosclerosis.

• Proper and moderate intake of cargo helps control sugar levels, and this is necessary to prevent and treat diabetes.
• It has the ability to lower blood pressure and prevent the progression of hypertension.
• The use of such a product normalizes the functioning of the kidneys, removes excess fluid and eliminates edema.

In addition, brown rice makes the skin better, more elastic, its color becomes healthier; helps strengthen hair and nails; positive effect on the joints, especially in people aged; recommended for people with low blood glucose; helps to increase the amount of milk during lactation.

Important! The darker the rice, the more healthy it is.

Summarizing, it should be noted that you need to use cargo no more than two or three times during the week. Then its utility will be maximum.

How to cook and how to cook brown rice

• First, you must soak it in cold water for 9-10 hours.
• During cooking, pour the grains into icy water.
• Boil for about 10 minutes, then rinse with cold water.
• Then again pour in cold water and boil for 15 minutes.
• After being ready to remove the container of rice from the fire and wrap it with something warm (blanket, plaid, etc.).

It makes extremely tasty puddings, casseroles, cereals and pilaf. Cargo dishes are indispensable for fasting days. High saturation of grains with carbohydrates and minerals “kills” cravings for sweets, salt and various spices.

  As an example, you can bring an interesting spicy dish of rice and fish.

Soak one and a half glasses of brown rice overnight. Rinse through a colander in the morning ( important:  water should drain completely). In vegetable oil, fry it until the grains get a darker shade. Separately, fry one medium-sized onion to a transparent state and add to it a pound of perch fillet, sliced \u200b\u200bin strips. Fry until half-cooked, and then put chili pepper (to taste) and cooked rice.

Stir everything and add water (you can fish stock) so that 2 cm liquid covers the contents. After ready, sprinkle with the zest of one lemon and set aside for about 20 minutes.

• 1 liter of melt water;
• 8 highlights
• 3 tbsp. l Sahara;
• 4 tbsp. l brown rice.

   Pour melt water into a suitable container (if there is no melt water, it is also suitable filtered), place raisins, sugar and rice in the doses indicated above. The container is covered with gauze and insisted on the sun for three days. When it is ready, you need to separate a portion per day with a volume of 500 ml. Divide this portion into four receptions and use after meal. If the body does not show signs of protest, you can use such kvass more often, but then the dose should be reduced.

Tibetan bowel cleansing method:  Suitable for both general prevention and weight loss.

Every day, raw grains need to be swallowed on an empty stomach. The number of grains is equal to the number of years a person. One cannot drink grains with anything. Eating is possible no earlier than three hours after taking cargo. After seven in the evening only weak tea and water are allowed.

The course of admission is ten days, with a repeat in a month and a half.

Important! Do not overfill the dish, add a minimum of salt.

To whom it is impossible to eat and whether there can be harm

However, it can harm completely healthy people. Excessive use of it can lead to hypertension and urolithiasis. It is also harmful in case of violation of storage rules and improper handling. Cargo, which has been in open packaging for more than a month, and also which has been exposed to direct sunlight, is unsuitable for use.

Did you know? Rice water can be used as a styling agent, shampoo and rinse aid.

Brown rice is highly appreciated by lovers of delicious food for its unique taste and great nutritional value. It is important in medicine and in nutrition. But you can appreciate all its advantages only by becoming acquainted with this amazing, but affordable product, personally.

Rice - one of the main food products, distinguish between brown (brown) and white type of product. Grain is processed by light grinding, its shell retains a brownish color, and the cooked porridge has a slightly unusual taste. To everyone who seeks to make their diet rational, nutritionists recommend eating brown or brown rice, which experts call "cargo." This cereal supplies the body with all the necessary minerals and for a long time gives a feeling of fullness.

Benefits and harms of brown rice for the body

To obtain this type of cereal, when processing grain, only the protective shell (husk) is removed, and the core and most of the bran are not touched, so almost all nutrients are preserved. Useful properties of brown or brown rice:

• It is nutritious and satisfying. Carbohydrates that are in brown (brown) rice are burned completely.
• The protein that this variety of product contains is necessary for muscle tissues, serves for the formation of cells, ensures their normal functioning.
• Gluten free, which is a strong allergen.
• The high content of B vitamins ensures uninterrupted functioning of the nervous system, the formation of energy.
• Fiber removes toxins, as well as toxins, provides cleansing of the digestive tract, normalizes intestinal function, lowers the acidity of gastric juice.
• Brown or brown rice can normalize blood pressure and kidney function. With its regular use, the level of cholesterol in the blood decreases, the development of myocardial infarction, hypertension is prevented.

Unlike white, brown (cargo) rice is of great value to humans. Grinded cereal (a white variety of the product) is processed and contains few minerals and vitamins. Brown rice includes a large amount of minerals, dietary fiber, protein, polyunsaturated fats, is rich in B vitamins. It is useful for people with diabetes, because cereal has a low glycemic index and helps to lower blood sugar.

With the regular use of brown or brown rice in nutrition, occurs:

• strengthening the nervous system;
• improving cardiovascular activity;
• strengthening muscle tone (important when losing weight);
• improvement of skin condition, hair structure;
• reduced cholesterol and triglyceride fats, which are deposited in problem areas.

But you can’t eat brown (brown) rice more often 2-3 times a week, otherwise constipation, bloating may appear. For people with a tendency to these conditions, this product is not recommended. Also, harm to the body can be caused by improper storage. After the purchase, you need to put the opened package of cereals in the refrigerator, because its shell contains oils that oxidize when interacted with air, sunlight and the product begins to deteriorate.

The composition and calorie content of brown rice

Brown rice has a rich composition (100 g of the product contains 330 Kcal). It contains:

• fiber;
• alimentary fiber;
• essential amino acids;
• unsaturated fatty acids;
• proteins and a minimal amount of carbohydrate;
• vitamins C, A, E, group B (B1 (thiamine), B9 (folic acid), B3 (niacin), B2 (riboflavin), B6 \u200b\u200b(pyridoxine));
• magnesium, phosphorus, potassium, zinc.

How to cook it and how much?

To maintain health, it is recommended to include brown (brown) rice in the diet. When cooking, it is better to combine it with vegetables, fish, you can cook pilaf with chicken, lamb or pork. This product is tougher than its white counterpart, so it takes longer to cook. If you make a side dish out of it, cook like this:

• soak the cereal with cold water for several hours (preferably at night);
• cook for 10 minutes, after boiling, remove from heat, rinse;
• fill with water and cook for 15 minutes;
• remove from the stove, drain the liquid, wrap it with a blanket, leave for 10 minutes.

Brown Rice Cooking Recipes

Cooking dark rice (cargo) is nothing complicated, but there are some features. It takes much longer to prepare than ordinary polished (white) - more than 30 minutes. Cooked cereals can be very stiff, and to get soft and crumbly porridge, you need to pour cold water on it for several hours before cooking or even at night. Such a dish is an excellent side dish, dietary and low-calorie.

With vegetables and mushrooms in a double boiler

Dishes cooked in a double boiler are healthy, tasty and juicy. Brown (brown) rice is very simple to prepare using this technique. We take the prepared cereals and water at a rate of 1: 2, rinse well with cold water, put the steamers in the bowl, slightly salt the water and fill it with the cereal. We set the timer in a double boiler for 30-35 minutes, at the end of time the dish is ready.

• garlic - 2 cloves;
• porcini mushrooms (or any brown color) - 3 pcs.;
• vegetables (broccoli, cauliflower, carrots, corn, celery) - to choose from;
• water - 2 tbsp .;
• rice (brown or brown) - 1 tbsp.

Cooking:

1. We take the mushrooms, cut into cubes, chop the garlic finely.
2. Put the rice (brown) in a double boiler basket, pour water, add mushrooms with garlic.
3. We put the vegetables in another compartment. As soon as they are ready, cut them into small pieces, add to the finished cereal.
4. Close the lid. The dish is infused for 10 minutes, serve.

With chicken in the pan

To cook rice (brown) with chicken in a pan, a lot of time is not needed. Use a deep frying pan with a lid. The recipe is very simple, and the finished dish will not only be tasty, but also hearty. Chicken meat becomes juicy and soft when cooked. But the most important thing is that such a dish is considered dietary and low-calorie, so you can include it in the diet, even with weight loss.

• skinless chicken (take chicken breast, turkey or veal) - 200 g
• rice (brown or brown) - 50 g
• shallots - 1 pc.
• garlic - 1 clove
• tomatoes - 1 pc.
• water - 2-3 tbsp.
• turmeric - 1.25 tsp
• greens (coriander, basil, mint) to choose from - 1 bunch
• sea \u200b\u200bsalt - to taste
• olive oil - to taste

Cooking:

1. Make minced meat with a blender.
2. Pour brown (brown) rice with water so that it covers the cereal. Set to cook on medium heat.
3. Blanch the tomatoes with boiling water for 2 minutes, remove the peel from the tomatoes, peel the seeds, cut into small cubes.
4. Chop the onion and garlic finely.
5. Pour one tablespoon of olive oil and water into the pan. Put onion, garlic, bring to softness.
6. Add tomatoes, simmer for 10 minutes, add a teaspoon of turmeric. If desired, you can add lime juice (1 tbsp.) And fresh chopped ginger (1 tsp.).
7. Put the minced meat in a pan, simmer until tender (15 minutes).
8. We mix the resulting mass with rice, optionally decorate with herbs.

Recipe for pilaf in a slow cooker

Pilaf is cooked not only in a casserole, deep frying pan, but also in a slow cooker. When using brown (brown) rice, the dish becomes fragrant and tasty, acquires an unusual color. Juicy chicken is ideal for such a recipe, and the added spices will make the dish more original. Pilaf made from brown rice, hearty and low-calorie. While following a diet, it is consumed in small quantities.

• brown or brown rice - Art.
• water - 2 tbsp.
• onions - 1 pc.
• hot pepper - to taste (1 pod)
• carrots - 1 pc.
• garlic - 2 cloves
• salt to taste

Cooking:

1. Pour brown (brown) rice into the cup, rinse well (otherwise the pilaf will be with grains of garbage).
2. We clean onion, pepper and garlic, grind, three carrots on a grater (small).
3. Put prepared vegetables in the multicooker capacity, turn on the “Baking” mode (suitable for cooking pilaf), set the timer for 5 minutes. We do not add oil.
4. We introduce washed rice (brown) to vegetables, the right amount of water, salt, set the "Buckwheat" mode.
5. After the signal about the end of the program, pilaf with brown rice is ready.

How useful is this type of rice for weight loss?

Brown or brown rice is low-calorie, in 100 g of the product only 330 Kcal. This is enough for the body weight to begin to gradually decrease. With a high content of fiber and dietary fiber, the work of the intestine, its microflora improves, slags, harmful substances are excreted, which helps to accelerate the process of losing weight. Unprocessed brown (brown) rice is very nutritious, satisfies hunger, provides the body with the necessary substances.

Preparation of brown (brown) rice for weight loss:

Option number 1

• We take 1 tbsp. rice cereals, rinse, boil in a pan in 2 tbsp. water (30-35 min.).
• Remove from the stove, wrap, after 15 minutes. porridge is ready.

Option number 2

• Pour brown rice, cook for 30 minutes.
• Turn off the stove, cover the pan with a towel, leave for 15 minutes. for swelling.

Option number 3

• 1 tbsp. washed brown (brown) rice, boil in 5 tbsp. water.
• We recline in a colander, rinse with hot water, put it in a pan, wrap it with a towel for steaming.

Option number 4

• Washed brown or brown rice bring to a boil in 2 tbsp. water, put in the oven for 45 minutes.
• To make the porridge more crumbly, the cereal should be soaked for several hours before cooking in cold water.

For effective weight loss, a diet with brown (brown) boiled rice is used. Use this cereal in its pure form, without oil, sugar and salt (portion 60 g). The diet is strict, fish and meat are not used, so you need to diversify the diet with fresh or stewed vegetables, fruits. You must drink at least 2 liters of water per day. Rice diet is calculated only for 1 week. Pregnant women can not use this method of losing weight.

• Breakfast: a portion of porridge, grapefruit, green apple or pear (no more than 2 pcs per day).
• Lunch: a portion of porridge, a cup of vegetable broth, stewed vegetables or steam (cauliflower, white cabbage, kohlrabi, carrots, zucchini, beets).
• Dinner: a portion of porridge (low-fat pilaf allowed), a cup of vegetable broth, vegetable salad, you need to alternate steamed prunes (several pieces) and figs, almonds (10 pcs.), Walnut (4 pcs.).

Twice in the afternoon it is allowed to eat honey 2 tsp., Fruit salad. After a day, you need to include in the diet 1 cup of yogurt or low-fat kefir. Vegetable salad can be prepared from carrots, cabbage, radishes, bell peppers, cucumbers, tomatoes, celery. You need to fill the salad with lemon or grapefruit juice. The ration of each day should be different from the previous one. If you show patience, the result will not disappoint. After the diet, it is advisable to spend once a week any fasting day.

Photo: looks like brown unpolished rice