Rice belongs to the family of cereals and is grown only on flooded plantations. The birthplace of modern rice is India. Now it is cultivated in the Far East and in the Krasnodar Territory, in the south of Ukraine, in Azerbaijan.

Grain is in great demand and is a staple food in many countries due to its nutritional value, beneficial composition and taste. It goes well with many foods, allowing it to be used in a variety of dishes. The most popular is white boiled rice, it is of great benefit to the body.

Nutritional value of rice and its calorie content

White rice has become widespread and loved by gourmets all over the world. It is divided into types: krgulozerny, long-grain and medium-grained.

In its original state, culture has tremendous benefits for the body. But after its processing, most of the nutrients are lost, and complex carbohydrates remain.

Long grain rice contains: proteins - 7 g, fats - 0.66 g and carbohydrates - 78.6 grams. The calorie content of such rice is 315 kilocalories. And the nutritional value of boiled rice is already less - 124 kilocalories per 100 g. The variety is good for making pilaf, because it does not actually stick together.

Medium-grain rice contains much more starch, which is why it sticks together more. The composition of this type of rice is as follows: proteins - 7 g, fats - 1 g, carbohydrates - 71 g. Calorie content - 320 kilocalories.

Round grain rice is the champion in starch content. It sticks together quite hard and is not suitable for every dish; rolls and sushi are excellent from this type. The nutritional value is as follows: proteins - 7.1 g, fats - 1 g, carbohydrates - 75 g, high calorie content - 351 kilocalories of raw and 277 kilocalories of cooked product.

The glycemic index of cooked rice is 65 units out of 100, and the higher the glycemic index, the faster the blood sugar level rises.

In small quantities, cereals contain monounsaturated, saturated and polyunsaturated fats. Most of the rice is starch, which promotes the growth of positive bacteria in the intestines and provides energy.

If you see the inscription "parboiled" rice on the packaging, then you should know that such a product has more useful properties, since it is processed with steam even before grinding.

The benefits of rice

White rice is saturated with B vitamins (B1, B5 B6), as well as folic acid, vitamin PP, which have a positive effect on the nervous system. And also vitamin E, which improves the structure of hair, nails and skin.

The amino acid composition of rice is balanced. Rice contains all 8 types of amino acids that are not produced by the body. They take part in the formation of tissues, muscles and maintain good condition of the lungs, heart, brain, blood vessels.

Grain contains minerals: potassium, magnesium, phosphorus, iodine, iron, zinc. Boiled rice brings great benefits to the body:

1. Improves the digestive system.

2. Maintains the acid-base balance.

3. Removes toxins, toxins and excess salt.

4. Activates the brain and restores blood pressure.

5. Improves metabolism.

6. Useful in the treatment of gastritis and ulcers, kidney disease.

7. Helps with diarrhea.

8. Prevents the formation of cancer cells.

The nutritional value of rice is that it saturates the body not only with useful substances, but also with energy for a long time.

Rice harm

Rice has few contraindications; only persistent constipation can be called one of them. Even in the absence of such, do not overuse cereals, eat more vegetables with it, which stimulate intestinal motility. Drink plenty of water or liquid. As with any product, the main thing is to know when to stop.

Rice is an annual plant of the cereal family that plays a huge role in the nutrition of the world's population. In terms of gross grain yield, this crop is in first place in the world, in terms of sowing areas - in second. More than fifty percent of the world's inhabitants use rice in their daily diet.

The nutritional value of rice was appreciated by the Buddha, who believed that "whoever offers rice offers life itself."

In Russia, until the 19th century, the grains of this cereal were called "Saracen grain", "Saracen wheat" or "Sorochin millet". And only at the end of the 19th century, under the influence of the German name "rice" or the Italian "rice", the groats acquired the name "rice".

A bit of history

Rice is an ancient agricultural crop, as evidenced by numerous archaeological finds, records in ancient books, the most ancient schemes of fields and irrigation systems.

The homeland of this cereal is the territory of the modern countries of Southeast Asia - Vietnam, Thailand. Its cultivation in these areas dates back to the 7th century BC. Further, this culture spread to China and India. Archaeological research indicates the cultivation of rice in the 6th century BC. Gradually, the cultivation and use of the cereal spread to the lands of Japan and Korea, where it becomes the staple food of the population.

On the African continent, another type of cereal was grown - "naked" rice, which was cultivated from the 4th or 5th century BC on the banks of the Nile. True, at present this type of grain is not industrially grown, it was replaced by its Asian counterpart.

Rice got to European countries after the military campaign of Alexander the Great. Ancient Romans and Greeks brought it from Asian countries. The product was expensive and was only used for medical purposes.

The first rice fields appeared in Italy in Pisa in 1468. Rice gained popularity in Europe during the plague of the 13th century, when for the first time a less labor-intensive crop, rice, was cultivated instead of wheat. Since then, the nutritional value of rice and its taste have been appreciated.

Types of rice

Rice has been cultivated for centuries. As a result of natural selection and selection, about twenty species and more than one hundred and fifty varieties of this culture are currently grown, while about eight thousand varieties have been bred.

All rice varieties are classified:

• by type (shape) of grains,
• by the method of processing grains,
• by the color of the grains.

According to the shape of the grains, rice is:

• round,
• a long,
• medium-grained.

Each type of rice is used in cooking to prepare different dishes, for example:

• long rice is used for a crumbly side dish, pilaf;
• medium grain - for dishes with a softer texture;
• round - for viscous cereals, puddings, sushi, etc.

According to the method of processing, the cereal is divided into:

• brushed (white);
• unpolished (brown);
• steamed (golden).

The color of rice is:

• White;
• yellow;
• Red;
• Brown;
• Violet;
• black.

Depending on the variety, method of processing and cooking rice, its nutritional value and chemical composition change.

Properties of white rice (dry)

The most common type is white rice. Nutritional value per 100g of it:

• fats - 0.5 grams;
• proteins - 8.9 grams;
• carbohydrates - 78 grams;
• energy value - 348.7 kilocalories.

This cereal contains the largest amount of carbohydrates among the complex carbohydrate foods.

White rice contains a small amount of vitamins: B1, B9, B2, E, PP. However, it contains iodine, potassium, calcium, cobalt, magnesium, copper, sodium, phosphorus and other minerals. Especially a lot in 100 grams of rice:

• magnesium - 3630 mcg;
• iron - 2090 mcg;
• zinc - 1800 mcg.

Boiled white rice: useful properties

Boiled rice is a dietary product. A feature of this product is the complete absence of gluten, which is often the cause of allergies. Complex carbohydrates in cooked rice are slowly broken down and are a source of energy.

The use of boiled rice helps to reduce cholesterol and glucose, it is useful for gastritis and peptic ulcer disease, its enveloping properties in the stomach can hardly be overestimated in diseases of the gastrointestinal tract.

The nutritional value of cooked rice is significantly lower than that of dry rice. The cereal has a remarkable ability to absorb water during cooking, as a result of which the calorie content of 100 grams of boiled rice is three times lower than that of dry rice.

So, the nutritional value of rice boiled in water per 100 grams:

• calorie content - 116 kilocalories;
• proteins - 2.2 grams;
• fats - 0.5 grams;
• carbohydrates - 25 grams.

Nutritional value of boiled rice in vegetable oil (100 grams):

• calorie content -205 kilocalories;
• fats - 2 grams;
• proteins - 2.2 grams;
• carbohydrates - 25 grams.

Thus, boiled rice, the chemical composition and nutritional value of which are discussed above, is a truly low-calorie dietary product for supplying the body with a number of minerals and vitamins. It goes well with vegetables, meat, fish, milk, etc.

Brown rice: features and benefits

Brown rice is much healthier than white rice. The grain of this type is denser, the product takes longer to cook, and differs from white in taste. Essentially, brown rice is a grain of brown rice that, when peeled, turns into the familiar white rice.

Nutritional value of brown rice per 100 grams:

• calorie content - 240-260 kilocalories;
• carbohydrates - 70 grams;
• fats - 0.6 grams;
• proteins - 10 grams.

Compared to white rice, brown contains more nutrients and minerals:

• B vitamins by one and a half to two times;
• potassium, magnesium and phosphorus - almost three times;
• fiber - five times.

The shell of brown rice (bran) contains a large amount of antioxidants, which are indispensable for the functioning of the heart system and the elimination of "bad" cholesterol. Brown rice increases mental alertness, improves concentration and improves memory. This type of product is good for lowering blood pressure and removing excess fluid from the body.

It is believed that eating brown rice contributes to weight loss and overall health.

Lose weight based on brown rice

There are many diets that include rice. We bring to your attention one of them. It helps cleanse the body, optimize bowel function and lose unnecessary pounds.

So, you should eat daily:

• fresh or boiled vegetables - 300 grams;
• dried fruits - 100 grams;
• olive oil (unrefined) - 1 or 2 tablespoons;
• brown rice - up to 180 grams.

You can drink only still mineral water, herbal and green tea, rosehip infusion (without added sugar).

The diet is carried out for four days, but you can eat this way for up to one month.

Black rice: unique properties

Since ancient times, black rice was considered such a unique and healthy product that only emperors could eat it.

The beneficial properties of this type of cereal lie in the bran shell of the grain, which contains a huge amount of antioxidants, anthocyanins. They prevent the development of malignant tumors, reduce the risk of sclerosis, improve memory and stimulate thinking. Such substances are found in grapes and blueberries.

The nutritional value of boiled black rice (100 grams) is:

• calorie content - 101 kilocalories;
• carbohydrates - 21.3 grams;
• fats - 0.34 grams;
• proteins - 3.99 grams.

Black rice (or otherwise it is called wild) refers to dietary products. The unique composition of this cereal allows, after eating this product, not to feel hunger for a long time, to feel cheerfulness and energy. It is useful to include in the diet during periods of prolonged physical activity, as well as for regulating and losing weight.

French flavor - red rice

Red rice grows only on clay soil, it is grown in India, Africa, Asia. In Europe, the only place where this type of cereal grows is France.

Red rice blooms for only two hours, then small fruits are formed - red grains with a hazelnut aroma. This red shell contains minerals and vitamins, which are a real treasure of beauty of hair, skin, nails, since they contain iron, zinc, magnesium, vitamins B, D, E, A, F.

The French prefer red rice to all other types of this cereal. Garnishes, risotto are prepared from it, added to salads, etc.

Conclusion

All types of rice are good for human health. It is difficult to overestimate the main properties of this product:

• Rice is indispensable for those who monitor their weight and want to lose weight. Its complex carbohydrates provide a long-term source of energy in tissues and muscles.
• Does not contain gluten, that is, it is indicated for allergy sufferers.
• Rice does not contain salt, therefore it is useful for diseases of the cardiovascular system and kidney pathologies.
• Rice helps to remove excess fluid and salts from the body, improves metabolism.
• The rice diet is indicated for peptic ulcers and inflammation of the gastrointestinal tract, since rice gluten helps to envelop the walls of the esophagus and stomach.
• Rice is useful for diseases of the nervous system and endocrine disruptions.
• Brown rice increases intelligence and preserves memory.

This product is so important to the peoples of the world that in some Asian countries the words "rice" and "food" mean the same thing. In China, the words "breakfast", "lunch" and "dinner" in translation mean: "early rice", "afternoon rice", "late rice".

Rice is considered a symbol of wealth, prosperity and good luck. May there always be rice in your home!

Parboiled rice in bags of 100g rich in vitamins and minerals such as: vitamin B1 - 22.7%, choline - 17%, vitamin B5 - 12%, vitamin B6 - 27%, vitamin H - 24%, vitamin PP - 26.5%, potassium - 12 , 6%, silicon - 4133.3%, magnesium - 29%, phosphorus - 41%, iron - 11.7%, cobalt - 69%, manganese - 181.5%, copper - 56%, molybdenum - 38.1 %, selenium - 36.4%, zinc - 15%

Why is steamed rice in bags of 100g useful?

• Vitamin B1 is a part of the most important enzymes of carbohydrate and energy metabolism, which provide the body with energy and plastic substances, as well as the metabolism of branched-chain amino acids. Lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
• Choline is a part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, acts as a lipotropic factor.
• Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestine, supports the function of the adrenal cortex. Lack of pantothenic acid can lead to damage to the skin and mucous membranes.
• Vitamin B6 participates in the maintenance of the immune response, the processes of inhibition and excitation in the central nervous system, in the conversion of amino acids, the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of erythrocytes, maintenance of the normal level of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
• Vitamin H participates in the synthesis of fats, glycogen, the metabolism of amino acids. Insufficient intake of this vitamin can lead to disruption of the normal state of the skin.
• Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal state of the skin, gastrointestinal tract and nervous system.
• Potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of nerve impulses, pressure regulation.
• Silicon is a structural component of glycosaminoglycans and stimulates collagen synthesis.
• Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, is necessary to maintain homeostasis of calcium, potassium and sodium. Lack of magnesium leads to hypomagnesemia, an increased risk of developing hypertension, heart disease.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is a part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
• Iron is a part of proteins of various functions, including enzymes. Participates in the transport of electrons, oxygen, ensures the course of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin-deficient atony of skeletal muscles, increased fatigue, myocardiopathy, atrophic gastritis.
• Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
• Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; essential for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by a slowdown in growth, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
• Copper is a part of enzymes with redox activity and involved in iron metabolism, stimulates the assimilation of proteins and carbohydrates. Participates in the processes of providing the tissues of the human body with oxygen. The deficiency is manifested by disorders in the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
• Molybdenum is a cofactor of many enzymes that provide the metabolism of sulfur-containing amino acids, purines and pyrimidines.
• Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck's disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan's disease (endemic myocardiopathy), hereditary thrombasthenia.
• Zinc is a part of more than 300 enzymes, participates in the processes of synthesis and decomposition of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient consumption leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and fetal malformations. Recent studies have revealed the ability of high doses of zinc to disrupt the absorption of copper and thereby contribute to the development of anemia.

You can see a complete guide to the most useful products in the appendix.

Rice contains many beneficial and nutritious substances. 100 g of dry white rice contains 7 g of vegetable protein, 3 g of insoluble dietary fiber, less than 1 g of fast carbohydrates, less than 1 g of fatty acids, and almost 73 g of starch - the main source of calories in rice... Thanks to such a high starch content, rice is very satisfying, it satisfies hunger for a long time and gives a lot of energy.

Rice is very rich in vitamins. It contains B vitamins (B1, B2, B5, B6, B9), which perform several very important functions in the body at once. First, they regulate metabolism. Secondly, they improve the functioning of the nervous system, reduce fatigue and anxiety, increase stress resistance, improve mood and normalize sleep. Thirdly, these vitamins fight free radicals, prolonging the youthfulness of the body, and improve the condition of the skin, hair and nails. Rice contains vitamin PP, which normalizes blood sugar and cholesterol levels and strengthens blood vessels. Vitamins A and E are strong antioxidants and slow down the aging of the body, as well as prevent the occurrence of cancer, and vitamin H (biotin) is a "beauty vitamin", significantly improving the condition of hair and nails; it also has a sedative effect and helps fight stress. Choline (vitamin B4) improves memory, helps "build" cells, but most importantly, it fights fat deposits. Fiber improves digestion and cleanses the body, and proteins are the main "building" element in the body - muscles, all cells, enzymes, hormones are made of them.

The calorie content of dry rice is approximately 330-345 kcal per 100 g, depending on the variety... The calorie content of brown rice is 331 kcal per 100 g, the calorie content of refined (polished) white rice is 340 kcal and more. When cooked, rice absorbs a lot of water - it can increase in volume 3 or more times during the cooking process, therefore the calorie content of cooked rice is significantly lower and depends both on the type of rice and on the method of preparation.

This cereal is rich not only in vitamins. It also contains many useful trace elements, the main of which can be called potassium - it strengthens muscles and improves their work, including the heart muscle, and potassium also removes excess salt from the body. Calcium in rice strengthens bones, and magnesium is an essential element for most chemical reactions in the body, in addition, it improves the activity of nerve cells. Phosphorus stimulates brain activity, sodium normalizes water-salt balance, iron improves blood composition, zinc increases the body's regenerative functions, iodine is necessary for the thyroid gland, and fluoride strengthens tooth enamel. Rice contains selenium, which prolongs youthfulness, prevents the formation of cancer cells, and also improves the condition of the skin, nails and hair; chromium, which regulates the use of insulin, stimulates the production of growth hormone and is involved in the metabolism of proteins and fats; as well as other trace elements - chlorine, copper, sulfur, manganese, boron, molybdenum, cobalt, nickel, silicon. Rice is rich in lecithin, which activates brain activity. At the same time, rice is gluten-free - gluten found in wheat and many other grains, so rice can be consumed by people suffering from gluten intolerance.

Calorie boiled rice

When cooking rice, its calorie content changes - this is influenced by the amount of water, as well as the presence or absence of additional products in the finished dish (butter, sugar, honey, milk, etc.).

The calorie content of cooked friable white rice is 116 kcal; the calorie content of rice liquid porridge on water is already much less - 78 kcal per 100 g. If you cook porridge in milk, 100 g of this dish will already contain 97 kcal.

The calorie content of boiled brown rice is 86 kcal, the calorie content of boiled brown rice is 110 kcal per 100 g. The calorie content of boiled brown rice with butter will be about 95-100 kcal per 100 g.

The calorie content of cooked rice is influenced by additives such as various syrups, fruits, sweeteners, etc.... The lowest calorie is rice cooked in water without adding butter or sugar or milk. Such rice is used during diets, although its taste, of course, is rather poor. To improve the taste of boiled rice without a strong increase in its calorie content, you can use ground cinnamon (1 pinch), fresh berries (20-30 g), a teaspoon of honey (8 g), prunes (2-3 finely chopped berries). Such additives will increase the calorie content of the finished dish by no more than 25 kcal, but they are very useful, and they will not bring any harm to the figure, but on the contrary - they will improve metabolism, saturate the body with vitamins, and also bring great pleasure by making fresh rice porridge sweet and delicious.

Calorie content of rice noodles

Rice noodles are especially popular in the countries of Southeast Asia - China, Japan, Thailand, Nepal, Malaysia, etc., but recently it has begun to gain popularity in our country. The calorie content of dry rice noodles is 364 kcal per 100 g. The calorie content of cooked rice noodles is 109 kcal per 100 g. The advantage of this product is that it does not contain cholesterol, it has a very low content of saturated fat, little sodium (salt) and no sugar.

Calorie content of rice milk

Rice milk is another healthy product that came to us from Asian countries. This product is suitable for those who suffer from lactose intolerance or whose digestive system cannot absorb milk protein. Rice milk is a product that is easily digestible, it contains all the same useful and nutritious substances as in cow's milk - calcium, fluoride, vitamins, protein, but rice milk does not contain such an amount of fat and does not cause allergies and intestinal problems ...

The calorie content of rice milk is 52 kcal per 100 g. It is rich in vitamins and microelements, helps to reduce blood cholesterol levels, and regulates blood sugar levels. Although the calorie content of rice milk does not differ much from the calorie content of cow's milk (or even exceeds it when compared to skimmed cow's milk), this product is very useful, and for some people (strict vegetarians, as well as those whose body cannot absorb cow's milk) it is the most beneficial replacement for natural cow's milk.

India and Indochina are officially considered his homeland. In these territories, this cereal began to be grown about 8 thousand years ago. Initially, it was planted in ordinary fields, where it gave good yields. Over time, it was discovered that rice yields much more in flooded areas than on dry soil. Thanks to this method, it does not need to be fertilized, and the crop does not suffer in direct sunlight. Today this crop is grown only on flooded plantations.

Rice is planted in a special way. First, in special greenhouses, the grains germinate, when the sprouts reach a length of 10 centimeters, they are thrown into the water. This is done so that the plant takes root by itself. This is how the strongest individuals are selected, which will ensure a good harvest in the future.
Many centuries ago, rice crops matured for almost 8 months, which was very unprofitable. In our time, varieties have been bred that yield a harvest in three months. This has significantly reduced the cost of caring for him.

Two months after planting, the rice begins to bloom. The scent of its flowers is somewhat reminiscent of the aroma of boiled rice, only with a sweetish tinge. Rice grains are formed. Then the harvest is harvested and must be dried. If the moisture content of the rice is too high, the grain will be covered with a layer of mold and the crop will be spoiled. Ideal air humidity is also maintained in the premises where grain is stored. While maintaining the required moisture level, rice is stored unpacked for a year. It can be stored for three years in its original plastic packaging.

Long grain white rice

Initially, rice contains a large amount of nutrients. However, after grinding it, almost all useful substances leave along with the peel. Only a small fraction remains, which is not too perceptible for the body. But such rice contains a lot of complex carbohydrates, which are capable of supplying the body with energy for a long time. It also contains proteins and fats. Long-grain rice contains less starch than other types. This variety practically does not stick together and is good for making pilaf.

In this variety, the nutritional value of rice is per 100 grams:

• proteins: 7.13 g;
• fat: 0.66 g;
• carbohydrates: 78.65 g;
• Calories: 315 kcal.

This is for the raw product. And the nutritional value of boiled rice per 100 grams:

• proteins: 2.20 g;
• fat: 0.50 g;
• carbohydrates: 24.90 g;
• Calories: 116 kcal.

Medium Grain White Rice

This variety does not differ from long-grain in terms of useful properties. It contains more starch, and it will stick together stronger.

In a medium-grain variety per 100 grams, the nutritional value of rice is:

• proteins: 7.00 g;
• fat: 1.00 g;
• carbohydrates: 71.00 g;
• Calories: 320 kcal.

Round grain white rice

• proteins: 7.60 g;
• fat: 1.00 g;
• carbohydrates: 75.20 g;
• Calories: 351 kcal.

Parboiled rice

Nutritional value per 100 g is:

• proteins: 6.50 g;
• fat: 1.00 g;
• carbohydrates: 79.00 g;
• Calories: 350 kcal.

Brown rice (brown rice)

When processing this rice, the top shell is not completely removed. Due to this, it has an original color and retains most of the nutrients. rich in manganese, magnesium and iron. It contains a lot of B vitamins, proteins, fiber. Thanks to this composition, it has a beneficial effect on the nervous system. In addition, it cleanses the body, lowers cholesterol levels. Prevents the formation of blood clots. Reduces the risk of many diseases, especially those associated with unhealthy diet. Reduces the risk of cancer. Has a beneficial effect on the intestines. Among other things, this type of rice improves metabolism, is involved in the breakdown of fats. Can be used as an excellent weight loss aid. Lowers blood pressure, therefore, it is recommended for hypotonic patients to monitor its indicators.

Nutritional value of brown rice:

• proteins: 6.50 g;
• fat: 1.00 g;
• carbohydrates: 79.00 g;
• Calories: 350 kcal.

Wild rice

This type of rice actually belongs to another plant, these are the seeds of Zizania aquatica, which is native to North America. Although in all other respects it is similar to a traditional cereal. To buy a quality one, you need to take a closer look at it.

Rice grains should not be of different sizes, otherwise it is a guarantee that it is harvested on different plantations. As a result, the dish will cook unevenly. The casing can be transparent or matte. If there is an opportunity to try it, then you need to bite off a piece, good rice should be firm.

This rice contains a sufficient amount of manganese, magnesium, zinc, phosphorus and B vitamins. It has a calming effect on the nervous system. Thanks to its high protein content, it strengthens the muscles. It has a beneficial effect on the digestive tract due to its high fiber content. It is considered a dietary product. Reduces blood pressure.

Nutritional value of raw rice per 100 grams:

• proteins: 6.50 g;
• fat: 1.00;
• carbohydrates: 79.00 g;
• Calories: 350 kcal.

Nutritional value of boiled rice per 100 grams:

• proteins: 4.00 g;
• fat: 0.30 g;
• carbohydrates: 21.10 g;
• calories: 100 kcal.

Black rice

(aka Tibetan) has a beautiful view. Does not stick together during cooking. Contains in its composition proteins, which are twice more than in other varieties. It is rich in antioxidants, so it will be very useful for people suffering from vascular and heart disease. Reduces the risk of malignant tumors. There is a lot of vitamin E in its composition, which has a beneficial effect on the skin. It is good to use it with carrots. Carrots are rich in vitamin A, which interacts perfectly with vitamin E. One is practically not absorbed without the other.

Nutritional value of this type of rice:

• proteins: 6.50 g;
• fat: 1.00 g;
• carbohydrates: 79.00 g;
• Calories: 350 kcal.

Basmati

A variety of rice native to northern Punjab. In terms of useful properties, it is not inferior to other varieties. Contains a lot of potassium, which is very beneficial for cardiovascular diseases. The composition includes iron, phosphorus, folic acid, starch. Also rich in amino acids, thiamine, riboflavin. It is better to eat it unpolished, because the bulk of the nutrients falls on the shell. In addition, rice "peel" has a great effect on bowel function.

Nutritional value of raw rice per 100 grams:

• proteins: 7.50 g;
• fat: 2.60 g;
• carbohydrates: 62.30 g;
• Calories: 303 kcal.

Nutritional value of boiled rice per 100 grams:

• proteins: 7.00 g;
• fat: 0.50 g;
• carbohydrates: 78.50 g;
• Calories: 120 kcal.

Rice harm

Persistent constipation is considered the only contraindication to eating rice. Even if this problem does not exist, some caution is still needed. Along with rice, it is recommended to eat a lot of vegetables, which are rich in fiber and stimulate the intestinal walls. It is also important to get enough fluid. Any product will be beneficial if consumed in moderation.