Calorie, nutritional value and benefits of cooked rice cooked in water

Rice in water is a versatile food that can be served as a separate dish or combined with other products (vegetables, meat, fish, dried fruits, honey). What are the beneficial properties of such a rice, what determines its caloric content?

Due to the high content of dietary fiber, rice improves intestinal motility, positively affecting the processes of digestion and assimilation of food. It also contributes to the activation of metabolic and lipid processes. In addition, without digesting, fiber passes through the intestines, collecting slag and toxins on its surface and removing them from the body. Due to the starch in the composition, rice has an enveloping effect, protecting the stomach from the aggressive effects of food and gastric juice. Not for nothing, residents of the East, in the diet of which there are a lot of spicy, spicy and salty dishes, necessarily serve them rice cooked in water without salt.

The positive effects of rice on the brain due to the presence in the composition of phosphorus and lecithin. The first improves cerebral circulation, relieves mental stress, gives the brain a "reset". Lecithin accelerates the process of intellectual activity, improves concentration. Magnesium and potassium in the composition indicate the beneficial effect of cereals on the heart muscle. And in combination with iron, antioxidants and vitamin PP improves the functioning of the vascular system.

Regular consumption of rice helps to reduce the level of "bad" cholesterol, prevents the formation of cholesterol plaques on the vascular walls. At the same time, the vessels themselves become elastic, and permeability improves in the walls of capillaries. This allows you to feed all areas of tissues and organs.

Due to the iron in the composition of rice prevents the development of anemia. This disease is known more as "anemia" and is characterized by a lack of oxygen in the blood. As a result, the tissues do not receive enough oxygen, their activity deteriorates. Children, women of childbearing age, pregnant and lactating, the elderly are especially affected by iron deficiency anemia. This particular category of people can be recommended to include boiled rice in their menu.

A large amount of vitamin B in the croup allows you to talk about its benefits for the nervous system. The transmission of nerve impulses is improved, the symptoms of nervous overstrain, chronic fatigue are eliminated, sleep is normalized. In addition, B vitamins have a positive effect on the condition of the skin - its tone increases, minor imperfections disappear. We must not forget about the presence of vitamin E in the composition, which is a natural antioxidant that slows down the aging process of body cells and skin. Zinc, which is also present in the croup, helps to maintain youth and beauty.

Finally, the B vitamins are responsible for the endurance of the body, so cooked croup is recommended for people experiencing elevated physical, including athletic loads, as well as working in extreme conditions. Complex carbohydrates also provide the body with energy and strength, are involved in the formation of muscle mass. Oriental beauties, boiled on water, were not only eaten, but also made masks based on it. Japanese and Chinese women, famous for their white porcelain skin, washed in ancient times with water, where rice was brewed and sometimes cooked.

The product contains a large amount of slow carbohydrates, so rice gives a feeling of satiety for a long time, without causing a sharp rise in blood sugar levels.Rice is well absorbed by the body and is easily digested, so it is useful during illness, during the recovery period. The product is a natural sorbent, therefore it is indicated for food, alcohol and drug poisoning. Cellulose slows down the rate of absorption of toxins into the blood and, moving along the intestine, carries with it poisonous components.

Without harm to health, an adult can eat once in 1-2 days from 300 to 500 g of rice. Experts recommend to consume 300-400 grams of rice 1-2 times a week. Residents of Asian countries usually consume 2 times more cereals, without experiencing discomfort or deterioration of health. However, this is due to already biological and mental features. For a child, the daily dosage is no more than 150 g. Moreover, this volume is designed for all grain products. That is, if rice is cooked for breakfast, and buckwheat for dinner, for example, then the total amount of cereals should not exceed 150 g.

Boiled rice in water is rich in vitamins such as B, PP, E, H. It also contains iron, magnesium, zinc, sulfur, calcium, sodium, etc. Vitamins of group B are more contained in the shell of the grain, therefore unprocessed rice is more rich in this vitamin. High nutritional value due to the content of dietary fiber, starch, amino acids.

The calorie content of rice cereal is largely determined by its type, or rather, the processing of raw materials produced. In general, 100 gr. dry rice accounts for 250-280 kcal (kilocalories). The balance of BJU is as follows - 7 / 2.5 / 65 (the calculation is given in grams with the caloric content of cereals 250 kcal per 100 g). In the process of cooking, starch is washed out of the grain from water, and the grains are filled with moisture, so the nutritional value of the finished product is reduced by an average of 2.5-3 times and is about 110-140 kcal per 100 g of food.

The lowest caloric content is demonstrated by long grain rice - 100-105 kcal per 100 g of dish. Similar figures are typical for the wild, it is also called black rice. Slightly more nutritious is round grain white rice. This indicator varies in the range of 110-115 kcal. Further on it is possible to arrange brown and red rice, which have nutritional value in boiled form, equal to 120-125 kcal. The champion is a steamed product that, when cooked, has an energy value of 140 kcal per 100 g.

Calculating the caloric content of rice on water, it should be remembered that a product with a minimum number of calories (round white groats) is inferior in its benefit to an analog with maximum nutritional value (steamed rice). Given that the run on calories between different types is small, it is still necessary to give preference to those varieties that demonstrate not only a minimum of calories, but also a maximum of useful components. In this regard, brown rice with butter will be more valuable to the body than polished round grains.

Rice is valuable not only useful properties, but also a fairly neutral taste. This allows you to combine it with a large number of different products, thereby introducing diversity, even in a strict menu. The least calorie has rice on water without salt (depending on the type, it is 100-120 kcal). If you cook the cereal with salt, then the energy value can increase by 10-17 kcal.As you can see, the nutritional value of the dish grows significantly, so when losing weight, it is better to refuse sticking cereal or reduce the amount of added salt. The danger of prisalivaniya lies in the fact that sodium retains moisture in the body, which slows down the processes of weight loss.

If you add vegetables to boiled rice, then the nutritional value will increase by an average of 15-20 kcal. At the same time, the dish is significantly enriched with vitamins, biologically active flavonoids and trace elements. The content of fiber, organic acids will also increase. In addition, the addition of vegetables gives the dish an elegant and appetizing appearance, allowing you to change its taste. Chicken or meat is often added to crumbly rice on water. Of course, this greatly increases the energy value of the dish.

For a lighter option, it is recommended to put chicken breast, rabbit meat, lean veal in the cereal. On average, rice with meat has a caloric content of 300-600 kcal per 100 g of product. Adding meat or poultry, it is better to put vegetables in the dish. They slightly increase the caloric content, but thanks to the fiber in the composition will be able to facilitate the process of digestion.

The glycemic index of rice on water is low and amounts to 55-70 units. Rice on the water is allowed in case of diabetes mellitus of the second type, but the disease involves following a strict diet. You can eat cereal even with first-degree diabetes, if the insulin deficiency is incomplete. It is best to use brown or wild rice with diabetes mellitus, whose GI is in the range of 55-60 units (The recommended glycemic index of food for diabetics is 55 units). Other types of cereals have GI in 60-70 units.

Due to the low calorie content and the ability to clean the intestines, increasing metabolism, rice is used for weight loss. There are many diet programs, but all their diversity can be reduced to 2 dietary schemes. According to the first, rice is included in the daily diet, replacing them with more high-calorie foods and following the principles of healthy eating. The second scheme involves the use of exclusively rice and vegetables for a certain time period.

Most diets involve cooking rice in pure water without adding salt. There are schemes in which rice is not even subjected to heat treatment, but only kept for 4-5 days in water, periodically changing it. This method does not imply a reduction in the caloric content of cereals compared to the same indicator in a boiled form, but allows you to save more useful components. Despite the rather diverse vitamin-mineral composition of the grains, rice does not provide the human body with all the vitamins, minerals and proteins and fats necessary for life. In this regard, the rice diet should include fruits and vegetables, dietary meats and fish.

But even with this approach should not "sit" on a rice diet for more than 1.5-2 weeks. Start and finish the diet should be smooth, gradually preparing the body. You must first reduce the calorie, then gradually exclude all products, except rice and vegetables, meat from the diet. To get out of the diet should, on the contrary, gradually including other products in the menu.

For dietetic food, it is better to choose varieties of cereal that undergo minimal processing. It is necessary to refuse white and round rice - it contains more starch, less useful substances and more nutritious. In this regard, the consumption of high-quality long-grain and steamed rice will be of great benefit. However, the most useful will be brown and wild rice. They require long soaking and boiling and differ in authentic taste, which you need to get used to. Also, the use of this type of raw material allows you to get a crumbly dish, the rice of which is not boiled soft and does not stick together.

In the next video you will find three ways to cook perfect crumbly rice.