Rice is well known to people, but not everyone knows its characteristics deeply enough. And at the same time, an accurate idea of \u200b\u200bthe composition and consumer characteristics of this cereal, its calorie content and, on the contrary, the effect of sugar in the blood is very important. Without such information, it is difficult to make the right decision and use the product as competently as possible.

Chemical composition

water - 14 g;
ash - 4 g;
dietary fiber - 9.7 g;
pyridoxine - 0.54 mg;
thiamine - 0.34 mg;
riboflavin - 0.08 mg;
pantothenic acid - 0.6 mg;
biotin - 12 mcg;
niacin - 3.8 mg;
calcium - 40 mg;
sodium - 30 mg;
sulfur - 60 mg.

The share of such an important component for brain activity as phosphorus accounts for 328 mg. Even in the same 100 g of raw rice contains 133 mg of chlorine. And also high doses of aluminum (912 mcg), vanadium (400 mcg), copper (560 mcg) and boron (224 mcg). The presence of molybdenum, chromium, iron and iodine is noted. In addition to these components, there are quite a lot of digestible carbohydrates. The concentration of starch and dextrins is very high, there are over 61 g of them, but the amount of sugars is extremely small, no more than 1%. Rice also contains essential amino acids, such as lysine, valine, leucine, threonine, tryptophan.

Important! This product contains phenylalanine, which makes it unsuitable for people with PKU. But there are other, albeit nonessential, amino acids - glutamine, aspartic, tyrosine, cysteine.

Rice includes omega-3 fatty acids, saturated fatty acids - myristic and palmitic, arachidic and stearic. Of the monounsaturated and polyunsaturated varieties, the following are found:

omega 9;
palmitoleic;
linoleic;
linolenic.

Fats, proteins and carbohydrates

BJU formula for 100 grams of rice, unrefined and represented by whole grains, as follows:

62 g of carbohydrates;
7.5 g proteins;
2.6 g fat.

The long-grain type of rice, after grinding, is deprived of such a variety of proteins as gluten. Such a component adversely affects the characteristics of the product. Therefore, exemption from it allows you to safely use rice even for celiac patients. But if there is no such pathology, it is advisable to give preference to a cereal that has not been polished. Although more attractive appearance unpolished rice is better in composition.

The most widely used white polished product with a long grain. His the nutritional value reaches 365 kcal per 0.1 kg. Connoisseurs easily recognize such a cereal by its taste and aroma - when cooking, the grains do not stick together. The second line is consistently occupied by the steamed version, its energy value is 341 kcal. Brown rice, varieties "Basmati", "Jasmine" and "Indian" are close to it.

Glycemic index

This index is of great importance for many people. Contrary to popular belief, it is necessary to know not only those already suffering from diabetes. An excessive increase in blood sugar levels can trigger critical biochemical processes that, after a while, will provoke the development of pathology. A special index was introduced so that people do not get confused, so that they do not have to scrupulously figure out how many simple (fast) carbohydrates are in the product, and how many are slow complex carbohydrates.

Formally, there is no reason to be happy. The glycemic index of white polished rice, from which pilaf is prepared, is 70 points. Therefore, in the presence of diabetes, the consumption of such a dish is not recommended. But it is enough to replace light cereal with brown to correct the situation. Even in the case of pronounced deep diabetes, one benefit will be obtained.

The glycemic index should not be absolute either. The body of diabetics from rice can receive many vitamins, other organic and inorganic substances that are impossible or very difficult to introduce into the diet in other ways. Thanks to dietary fiber, digestion is accelerated, so the absorption of sugar from other foods is reduced. Since rice initially contains a small amount of salt, the appearance of edema and the accumulation of fluid in the intercellular space are excluded, immunity is stimulated, which is usually somewhat suppressed in diabetes. Consumption of steamed high pressure golden grains with long grains is possible in case of insulin deficiency only in small doses, so the presence of rice porridge will have to be reduced to a minimum. 0.1 kg of such a product contains 350 kcal of energy; as for the glycemic index, a laboratory study equated it to 60 points.

In the Japanese variety, even with a lower nutritional value - 277 kcal - glycemic activity is higher and reaches 70 units. Because of this, nishiki, which is part of rolls and sushi, is contraindicated for patients with diabetes. Rice boiled in water is relatively good. If round white grains have a sugar index of 72 points in such a recipe, then brown ones - only 60, and Basmati - even 58 points. A low salt concentration can also be written as a plus.

The brown variety of rice is even healthier for diabetics. They try to single it out in a special category only for reasons of convenience of trade. In fact, this is the most ordinary rice, only subjected to incomplete cleaning. As a result, the sugar indicator is limited to 50 points. Exhausted by a serious illness, the body receives thorough support from microelements and other useful substances, cholesterol levels are reduced and the risk of diabetic complications is reduced.

According to experts, the wild variety - the so-called black rice - is most valuable for diabetes. Its glycemic index is 35 points. The product is abundantly saturated with folic acid and fiber, which have a positive effect on such an ailment. The minimum nutritional value - 101 kcal - allows you to get rid of excessive body weight or prevent its occurrence at an early stage.

More and more widespread popularity wins and red rice "Ruby". Its culture was mastered by agrarians of the southern regions of Russia. Until recently, this product could only be on the table at the “cream” of the old Chinese society, but the 20th century managed to change this too. If we talk about the size of the grain and their geometry, no difference with a more familiar product can be noticed. The proportion of carbohydrates is very high - up to 68%. Sophisticated consumers will immediately guess that Rubin has an impressive energy value, and it is - it reaches 330 kcal. But the glycemic index is only 54, so it is quite possible to use such rice for diabetes, albeit in limited quantities.

Important! Do not confuse real red cereal, the polishing of which is excluded, with cereals that have been cleaned and then artificially colored with special enzymes.

Application in dietetics

Rice groats are included in the diet of almost all people in our country. Nutritionists approve of such preferences and point out that the grain of Chinese cereal saturates the body with energy, therefore, such an unpleasant feeling of hunger between meals is reduced. When losing weight, there is less danger of “breaking loose”, and later, when body weight returns to normal, it will be easier to maintain food discipline. But experts warn that the overall nutritional value can vary widely. So, if you boil rice porridge in water, 1 kg will contain no more than 1400 kcal, and pilaf, depending on what additives the recipe provides, already has a nutritional value of 2800–3800 kcal per 1 kg. Few people can eat the whole kilogram, of course, but half of this amount is enough to get half daily allowance employed physical work medium severity. That is why nutritionists advise office workers and other persons of purely intellectual or sedentary professions to refuse pilaf.

Important! To really lose weight or avoid expanding the waist, it is worth minimizing the ambassador of dishes, and it is also desirable to exclude the use of spices. They encourage appetite, so portions increase imperceptibly.

But nutritionists give guidance not only for losing weight people. They note that boiled rice-based dishes are well suited for those who suffer from digestive disorders. Such food does not irritate the walls of the stomach, intestines and esophagus, as a result, the absorption of food is stabilized. This property is especially valuable when gastritis has developed or a stomach ulcer has developed. A slight diuretic activity helps to reduce the severity of hypertension, get rid of disorders in the activity of the kidneys. Due to its high nutritional value and many useful substances, the introduction of rice into the diet contributes to accelerated recovery after surgical interventions or serious illnesses.

About the composition, nutritional value and lycemic index of rice, see the following video.

Vietnam and Thailand are considered the birthplace of cereal. From there, about 6 thousand years ago, rice spread throughout Asia and India, and then came to Europe. As soon as white rice was not called in antiquity: “gift of the gods”, “healing grain”, “white gold”. Hippocrates prepared rice and honey as a nutritional mixture for the ancient Olympians, Nero considered rice a remedy for all diseases, and Eastern merchants made fortunes on the export of cereals.

Rice has become part of the culture of many peoples and remains the most popular food on the planet. Today we will talk about the properties of cereal, discuss the benefits and harm to the body.

types of rice

There are 20 types of rice in the world, and in order to answer the question which is more useful, we evaluate the cereal according to a number of criteria:

Shape and size. Long grain, medium, round grain - we see such inscriptions on packs of rice in the supermarket. The longest grains reach 8 millimeters, and the round size does not exceed five.
processing method. Unpolished, sanded, . Brown (brown or raw rice) are grains in the shell. By grinding, the shell is removed and white rice is obtained. Steamed is prepared from brown, when steamed, the grains are translucent, golden color groats, which are polished.
Color. Rice is white, yellow, red and even.

We will not dwell on the description of rice varieties, we will only recall the names of the most popular: basmati, arborio, aquatica, jasmine, camolino, devzira, valencia. Behind each name lies an interesting history of the product, its features and uses in cooking and medicine. But we will talk about the properties of white rice, its composition and characteristics.

Composition of white rice

If you eat 100 g of boiled white rice, you will get a third of the daily carbohydrate intake. In terms of the content of complex carbohydrates, this cereal has few competitors: 100 g contains almost 79% of carbohydrate compounds.

Calories, BJU, vitamins

Let's discuss and: in a dry product - from 300 to 370 kcal (depending on the variety). But we, as consumers, are interested in an already processed product, and here the indicators are as follows: in 100 g of boiled cereals, from 100 to 120 kcal.

Anyone who monitors their diet and controls BJU will need information:

As for the chemical composition of cereals, then it will not disappoint adherents healthy eating: phosphorus, potassium, magnesium, chlorine, iron, iodine, selenium - this is not a complete list of elements.

Rich in rice and vitamins, in its composition:

complex B, which helps the nervous system;
vitamin E, a powerful antioxidant and activator of protein synthesis in the body;
vitamin PP, or nicotinic acid, which restores lipid metabolism.

It is important to know: cereal does not contain gluten (vegetable protein). Therefore, rice is suitable for children and adults suffering from allergic reactions.

The list of vitamins and elements in the composition gives a general understanding of the benefits of the product: phosphorus activates mental activity, iron and potassium have a positive effect on the cardiovascular system, vitamin E helps to speed up metabolic processes, etc. More details about useful properties ah and limitations we will tell further.

Attention! White polished rice loses up to 85% of useful substances during the transformation from brown rice: vitamins, fiber, microelements. The value of cereals falls especially strongly from the loss of fat-soluble vitamins (A, E).

Rice on the menu for diabetics

The inclusion of rice in the menu of diabetics deserves special attention. The product has a relatively high glycemic index (70). In addition, the process of digesting rice, due to its ability to absorb liquid, slows down the digestion process. Experts recommend that patients with diabetes limit their consumption of polished white rice. The best option there will be the addition of a small amount of this cereal to vegetable dishes or salads, or its complete replacement with brown and steamed cereals.

But there are exceptions: for example, unpolished long-grain rice of the variety basmati contains about 50 GI units and does not cause a sharp change in glucose levels. This type can be moderately used for food without fear for health.

The benefits of white rice

The rhythm of modern life and the changing food market force us to choose the ingredients for our menu more carefully. We care about the health of loved ones, we want to support our physical form reduce the risk of heart attacks, which young people are now exposed to. In this context, consider the use of white polished rice.

For weight loss

How effective is white rice for weight loss? Let's note the main factors that give the right to include rice in the menu for losing weight: complex carbohydrates quickly saturate, and low calorie content helps to keep fit.

We remember that in 100 g of boiled rice there are only about 120 kcal. When compiling a menu with a calorie content in the range from 1200 to 1800 kcal, you can include a rice side dish or vegetable pilaf (150-200 g) in it. But the final calorie content of dishes depends on the method of preparation and all other components. For example, fried pork chop with a side dish of boiled rice will not help you lose weight. Experts recommend compiling nutrition programs, choosing simple and helpful ways food processing: baking, boiling, steaming.

Important! When preparing cereals (grinding and removing useful shells), white rice loses biologically active substances, especially valuable in a sports diet. In fact, it turns into a piece of starch. And to reduce weight, it is better to replace it with more beneficial species cereals - brown or black rice.

Rice is part of several popular diets. However, remember that mono-diets have limitations and are not shown to everyone. A diet based on boiled rice alone will give a quick effect, but it may be short-lived.

Weight loss with white rice is not due to its beneficial properties, but due to a gross restriction of other substances in the diet: fats, protein, vitamins. Such experiments should be abandoned for any violations of the gastrointestinal tract, with increased physical activity. For healthy people, unloading "rice" days and the inclusion of properly cooked white rice in the diet will bring benefits and a visible effect. Especially if you combine food with walking, swimming, yoga or fitness.

For the prevention of diseases of the heart, nervous system, etc.

In 100 g of rice, there are almost 300 mg of potassium, which gives reason to pay attention to the product to everyone who is prone to diseases of the cardiovascular system.

In addition to potassium, calcium and iron useful for the work of the heart, rice has a unique property: to absorb excess liquid and salt, which improves the condition of blood vessels, corrects the functioning of the kidneys, and relieves edema.

It is worth noting the positive effect of the use of rice in diseases of the nervous system: vitamins B, lecithin and tryptophan activate metabolic processes and strengthen the nerves.

The benefits of rice for the prevention of Alzheimer's disease have been proven: a combination of vitamins and amino acids keeps the nervous system in good shape, activates mental activity and slows down the development of senile dementia.

Please note that this benefit is relative. If the choice is between potatoes fried in lard and boiled white rice, then porridge is worth choosing. In all other cases, the benefits of eating steamed rice, brown or black, will be much higher!

For the work of the digestive tract

For problems with the stomach, it is worth introducing mucous cereals into your diet. One of them is rice. Boiled glutinous rice is useful for people with gastritis or ulcers: porridge will create a soft shell on the walls of the esophagus, protecting them from irritation.

In case of poisoning, indigestion (including infectious diseases), rice diet will help to quickly normalize the stool, cleanse the body of toxins, restore the intestinal microflora.

A cup of boiled rice with baked fish or lean meat will not only be a complete meal, but will also help cleanse the intestines. But remember the rules for preparing the product, try to correctly combine the ingredients in the dishes and do not overeat.

Harm of white rice and contraindications for consumption

Along with the benefits, white polished rice can also harm the body. Consider the cases in which you should refrain from eating cereals:

Obesity. Patients with a high degree of obesity diet are specialists. Trying to lose weight on your own with a rice diet can lead to serious hormonal imbalances, alter bowel function, and exacerbate the problem. For this reason, white polished rice is included in food for obese patients only in doses recommended by a doctor.
Problems with the gastrointestinal tract. Constipation cannot be cured with rice. On the contrary, the ability of the product to absorb moisture will lead to additional problems.
Atherosclerosis and kidney disease. Excessive consumption of rice leads to the formation of kidney stones and blockage of blood vessels. Therefore, in case of problems with the kidneys and blood vessels, it is worth limiting the use of high-calorie polished rice, reducing the volume of servings and excluding fatty pilafs, paellas, side dishes with fried sauces from the menu.

Conclusion

To summarize: white rice is healthier than potatoes fried in lard. It rarely causes allergies and is good for diarrhea. However, in its composition it is ordinary starch with a minimum amount of vitamins and trace elements. Weight loss on rice diets is traumatic for the body and leads to a lack of vitamins and minerals. If you are looking for long term healthy grains, opt for parboiled, brown or black rice. They contain more slow carbohydrates and are much healthier.

Asia is considered the birthplace of rice, which is not at all surprising. Here, dishes from it are compared with bread, and they occupy almost half of the diet of the average Asian. In ancient China, 3000 years ago, there was an interesting tradition, according to which the emperor himself planted a culture. According to legend, the participation of such an influential person in the process provided an excellent harvest.

Rice was brought to Europe in the Middle Ages, but the culture was considered "foreign", so they were treated like a delicacy, but not grown. The situation changed dramatically after epidemics crippled a significant part of the population of southern European countries. The fields began to be intensively sown with round-grain rice, which turned out to be easy to process, but high in calories.

In Russia, this cereal appeared late, only a few centuries ago, but during this period it managed to catch up in popularity with the "domestic" buckwheat and oatmeal.

On its basis, diets are developed, many practice cleansing the body with rice, and it’s hard to imagine a diet without the famous Uzbek pilaf. Let's figure out which rice is more useful, what it contains, and what can be harmful to humans.

Varieties

The most popular cereal on the planet is rice (Saracen grain). There are more than 2 dozen species of it, and several thousand varieties of varieties.

According to the shape and size, cereals can be combined into 3 types:

long grain (up to 8 mm long);
medium grain (up to 6mm);
round-grained (up to 5 mm, rounded).

Depending on what processing it was subjected to, this cereal is divided into:

unpolished (brown, brown rice);
sanded (white);
steamed (translucent).

The less processing, the higher the nutritional value of the cereal, since all the vitamins are stored under their immediate shell. When steamed, the grain becomes somewhat harder and takes longer to cook. After cooking, the transparency will disappear. The color scheme of rice is represented by almost all shades: from white Indian, red French to black Tibetan. The most popular varieties of rice in the world are the long-grain Indian Basmati and the round-grain Chinese.

You may also be interested in knowing what bran is and how to use it. Read all the details

The chemical composition of the product and its nutritional value

Rice has a rich chemical composition

The composition of rice includes vitamins of group B, among which the content of B9, B6, B3, B1, and vitamins H, PP are especially high.

Micronutrients include:

zinc;
copper;
manganese;
potassium;
silicon;
vanadium;
aluminum.

It also contains starch, saccharides, ash and dietary fiber. The product is often featured in diet menu, which raises the question of how many calories are in rice. The answer may stun many, because in terms of nutritional value, this product should gain extra pounds, and not get rid of them.

The calorie content of white rice per 100 g of the product is 285 kcal, and the energy value of its wild "relative" is almost two times lower - only 112 kcal. It is included in diets because of its unique ability to cleanse the body of toxins and toxins, which contributes to the healing and normalization of metabolism.

Rice BJU:

proteins 6.7 gr;
fats 0.7 gr;
carbohydrates almost 80 gr.

Here we get an unequivocal answer to the common question “is rice a carbohydrate or protein?”.
In different varieties, the values \u200b\u200bof BJU may fluctuate, but, naturally, the product will not become protein food from this. However, another important question is - what exactly are these carbohydrates? Complex carbohydrates, of which grains are almost entirely composed, are considered the most useful, they supply the body with energy for a long time.

The glycemic index of rice also varies depending on its variety. Show the highest GI in brown grains, it reaches 85. The GI of white, red and basmati does not exceed 50, which allows the use of the product in diabetes, but not more than 100 grams per day. Here we got the answer to another burning question: is it possible for diabetics to eat the product.

Benefit and harm to the body

What is useful for the human body this ordinary and seemingly unremarkable product - rice:

Its grains contain almost no salt, so it is recommended for those who suffer from diseases of the cardiovascular system and kidney disease;
Rice is also useful for severe puffiness, because the potassium contained in the grains removes excess fluid from the body;
The product is able to envelop the walls of the stomach, limiting the destructive effect of acid, which helps patients with ulcers and gastritis;
B vitamins increase the stability of the nervous system and improve the condition of the skin, hair and nails;
Lenten porridge in the morning is especially useful for schoolchildren, who usually either skip lunch altogether or “indulge” in harmful snacks. Also, the product increases brain activity, which is necessary for children during study at high mental stress;
A decoction of grains is drunk to treat lung diseases, as it removes phlegm;
The systematic use of rice during lactation improves the quality of mother's milk.

Together, its beneficial properties strengthen the body and improve the overall well-being of a person. Surprisingly, the benefits of rice are noted even in hot summer periods, when water is usually drunk in liters. Just one plate of food per day will significantly reduce chronic thirst.

You can learn more about the benefits of rice from the video:

Like any other product, rice has not only a set of useful properties, but also contraindications. Do not abuse the product for those who suffer from chronic constipation or have intolerance to some of the individual components of the product. If you are not sure whether rice is harmful to you and whether you are allergic to it, it is better to consult a specialist. In everything you need to observe the measure, so even on a diet, people with extreme stages of obesity should not eat the product in unlimited quantities.

rice for weight loss

Is the product good for weight loss? Rice is the basis of many diets: it contains quite a lot of calories, but a meager proportion of fats makes it a leader in the table of “lean” products. Despite the rather high nutritional value, rice is always present at least once a day in one meal.

It can appear as a main dish:

boiled rice;
dietary pilaf;
paella;
lean cabbage rolls;
rice soup.

Rice can be a side dish or an integral part of a light salad, vegetarian cutlets.

You may also be interested in learning about the pros and cons of being a vegetarian. Read more

Grains are so versatile that they easily act as the basis for desserts: rice pancakes, puddings, pies, Asian cakes, rolls, soufflés, sweet balls and even rice ice cream.

For a diet, it is recommended to use not ordinary white rice, but brown, which is not peeled. Such a product is cooked longer, and may seem somewhat rough, in comparison with the “refined” familiar taste. In the shells of rice grains, the concentration of nutrients is much higher, and therefore they cleanse the body more efficiently.

There is also a special rice diet, you will learn the details from the video:

Afterword

In Asia, in ancient times, they believed that rice had a soul. The attitude towards the product was respectful. Something like this is how we treat bread: you can’t throw it away, you can’t play with slices, and before they didn’t even cut it with a knife, they just broke it. There was even an oriental legend about negligent peasants who gained wealth through labor and became lazy. Their laziness reached such an extent that, intoxicated with sake, they made a target for shooting from a rice cake. "Rice Soul" was offended by such an attitude, luck turned away from former peasants who were about to collapse.

The beneficial properties of rice for the human body may not be as numerous as those of medicinal plants, but this product can be used systematically and such a treatment will simply be delicious.

Many mistakenly believe that the number of dishes from it is limited to only a few types of pilaf and rice porridge.

The Iranians have a traditional holiday food called "Seven Beauties". Only one variety of rice is used for it, but seven small portions are cooked separately. The result is a rice potpourri, which is laid out in “rays” from the center of the plate to its edges. Each serving has its own unique aroma: pomegranate, pistachio, curry or fruit aftertaste. This is a prime example of how much we underestimate the capabilities of a simple product. The health benefits of rice are obvious, and its harm is minimal and noticeable only with an immoderate appetite. Open the cookbook and start a pleasant treatment with oriental bread.

Beneficial features

It contains about 80% of complex carbohydrates, so it must be included in the diet of those who want to lose weight. Carbohydrates tend to accumulate in the muscles and provide a long-term supply of energy to the muscle tissue.
It contains almost no salt, therefore it is recommended for use by people with kidney diseases and disorders of the cardiovascular system.
Potassium contained in rice neutralizes the aggressive effects of salt, which enters the body with other products and removes its excess. This helps to remove excess fluid from the body and improve metabolism.
Does not contain gluten, a vegetable protein that can cause a severe allergic reaction.
It is a source of B vitamins (B1, B2, B3, B5, B6, B9), which stimulate the work of the nervous, cardiovascular, digestive and endocrine systems, and vitamins E, PP, H.
It has an enveloping property. Getting into the organs of the digestive system, rice gluten gently envelops the walls of the stomach and esophagus. Therefore, the product is useful for people suffering from ulcers, gastritis and high acidity.

Macro- and microelements contained in rice (per 100 g)

Calcium (40 mg).
Magnesium (116 mg).
Sodium (30 mg).
Potassium (314 mg).
Phosphorus (328 mg).
Chlorine (133 mg).
Sulfur (60 mg).
Iron (2.1 mg).
Zinc (1.8 mg).
Iodine (2.3 mcg).
Copper (560 mcg).
Manganese (3.63 mg).
Selenium (20 mcg).
Chromium (2.8 mcg).
Fluorine (80 mcg).
Molybdenum (26.7 mcg).
Boron (224 mcg).
Vanadium (400 mcg).
Silicon (1240 mg).
Cobalt (6.9 mcg).
Aluminum (912 mcg).
Nickel (51.6 mcg).

The nutritional value

100 g of rice contains 6.7 g of protein, 1.5 g of fat, 78 g of carbohydrates, 9.7 g of dietary fiber and 30 g of sodium. The calorie content of rice depends on its variety.

Energy value (per 100 g)

White. The grains are subjected to all stages of grinding, therefore, they lose some of their useful properties (unlike unpolished grains). It is quick to prepare and most common in cooking. White rice contains 344 kcal.

Unpolished brown (brown). Considered the most useful variety, since it is cleaned only from the top husk, keeping all the bran and useful material. Unpolished rice removes cholesterol, stabilizes blood circulation, improves kidney function and normalizes water balance in the body. The calorie content of brown rice is 337 kcal.

Wild. It contains an almost complete list of proteins necessary for the human body (about 15 g of proteins per 100 g). Regular consumption of wild rice strengthens the muscular system, improves metabolic processes, stimulates the immune and digestive systems. Calorie content - 101 kcal.

Red. It has a low glycemic index (55), which allows it to be consumed by people suffering from diabetes. Red rice contains fiber, which improves digestion, adsorbs fats, lowers blood cholesterol and stimulates intestinal motility. In addition, it contains anthocyanins, which are powerful antioxidants. They slow down the aging process, prevent the occurrence of cancerous tumors. Calorie content of red rice - 362 kcal.

Long-grained. Long-grained are those varieties of cereals whose grains in length reach 6 mm or more. Due to the high fiber content, it is very useful for the gastrointestinal tract. The calorie content of long grain rice is 365 kcal.

Basmati. Contains fiber and amylase, which improves the functioning of the pancreas. The energy value of basmati rice is 342 kcal.

Steamed. Steaming is a technology that improves the quality characteristics of rice groats. When steamed, vitamins and minerals from the shells pass into grains, and starch is destroyed, which makes such rice more crumbly. Calorie content of steamed rice - 341 kcal.

Air. Calorie puffed rice - 402 kcal. This is a good option for a hearty and healthy breakfast. Since puffed rice contains an increased amount of fiber and protein, such a breakfast will provide a long-lasting feeling of satiety.

For sushi. You can make your own from round-grained (you will need rice vinegar and nori seaweed for this), or buy ready-made. Calorie rice for sushi is 330 - 350 kcal.

Boiled

The calorie content of 100 g of raw and 100 g of boiled rice differs significantly due to the fact that grains absorb water during cooking. Accordingly, the mass increases. So, 100 g of boiled white rice without additives contains only 116 calories, 100 g of boiled brown rice has a calorie content of 110 calories, 100 g of boiled unpolished rice has 125 calories, and 100 g of boiled wild rice has only 78 calories. As a rule, salt, oil, raisins are added to rice or boiled in milk. To calculate the calorie content of supplements, consider the number of ingredients. If it concerns milk, pay attention to its fat content. Salt will not add calories, as its energy value is zero. But a large amount of salt can provoke fluid retention in the body and, as a result, a load on the kidneys and swelling. There are 748 calories in 100 g of butter. By adding only 3 g of oil to the dish, you will increase its calorie content by 23 calories. If you love rice with raisins, remember: 100 g of raisins has 264 calories. 15 g of raisins will increase the calorie content of your meal by 40 calories, and 1 teaspoon of sugar by 16. If you cook rice porridge in milk (2.5% fat) without additives, its calorie content will be 110 calories per 100 g.

For a couple

The energy value of steamed is slightly higher than boiled. There are 151 calories in 100g of steamed white rice.

With vegetables

The energy value of rice with vegetables depends on the cooking method and ingredients. For example, the calorie content of boiled rice with stewed vegetables (sweet peppers, carrots, green peas and corn) + 2 g of vegetable oil is about 118 calories.

With seafood

Depending on certain seafood, rice varieties and additives, the calorie content of fried brown rice with seafood (mussels) + 3 g of vegetable oil is 124 calories.

Dishes (per 100 g)

Meatballs. If you are watching your figure, choose minced chicken for meatballs. Calorie meatballs with rice tomato sauce about 154 kcal.

Pumpkin porridge with rice. Pumpkin porridge is cooked in water or milk. If you cook it with milk, pay attention to its fat content. So, the calorie content of pumpkin porridge in milk (3.2% fat) with sugar is 120 kcal.

Chicken soup with rice. The energy value of this hot dish is only 90 kcal per 100 g.

Crab salad with rice. calories crab salad with rice increases if you add fatty mayonnaise to it (150 - 170 kcal per 100 g). If you want to make the salad less calorie - season it with low-fat sour cream (10-15% fat - 23-31 kcal per 20 g). The calorie content of the salad will be 135 - 150 kcal.

Stuffed cabbage with meat. Calorie stuffed cabbage with minced pork and rice - 230 kcal.

diets

Enjoys huge success all over the world. Rice effectively cleanses the body of toxins and toxins, removes excess fluid and improves skin condition. At the same time, it is nutritious, which leaves almost no chance for obsessive hunger.

There are several options for the rice diet.

"2 dishes"

For five days, you need to eat according to this principle:

Breakfast: 200 g boiled rice + 1 cucumber.
Second breakfast: 200 g of boiled mussels + 50 g of green peas.
Lunch: 200 g boiled rice + 1 tomato.
Snack: 150 g of baked pollock + 1 sweet pepper.
Dinner: 170 g boiled rice + 1 cucumber.

Drink at least 2 liters of pure water without gas daily.

Seven Day Diet

For seven days, you should eat only boiled rice (without salt and oil) with fresh vegetables and herbs. The amount of vegetables should be less than the amount of rice. You should drink at least 2 liters of water without gas. It is recommended to drink green or mint tea (without sugar).

Breakfast: 250 g of boiled rice, 1 cucumber, 1 tomato.
Second breakfast: 2 cucumbers, green tea.
Lunch: 200 g of boiled rice, 100 g of salad (cucumbers, tomatoes, sweet peppers, carrots, green peas + 2 teaspoons of olive oil).
Snack: 100 g boiled rice, 1 tomato.
Dinner: 200 g steamed rice, green tea.

Express diet "Glass of rice"

This is a variant of an effective three-day unloading for the body. The diet should not be repeated more than once every 15 days.

The bottom line: 200 g of rice should be boiled (or steamed), divided into portions and eaten throughout the day. If you feel very hungry - eat 1-2 apples. Try to drink 150-200 ml of clean water at room temperature every hour. Allowed to drink green tea with lemon (no sugar).

Exit from the diet: within the next three days, the consumption of rice soup with chicken broth, fresh and stewed vegetables and fruits, boiled (baked) meat is allowed.

CHEMICAL COMPOSITION AND NUTRITIONAL ANALYSIS

Nutritional value and chemical composition "Rice, whole grain unprocessed".

The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of the edible part.

Nutrient	Quantity	Norm**	% of norm in 100 g	% of the norm in 100 kcal	100% normal
calories	303 kcal	1684 kcal	18%	5.9%	556 g
Squirrels	7.5 g	76 g	9.9%	3.3%	1013
Fats	2.6 g	56 g	4.6%	1.5%	2154
Carbohydrates	62.3 g	219 g	28.4%	9.4%	352 g
Alimentary fiber	9.7 g	20 g	48.5%	16%	206 g
Water	14 g	2273	0.6%	0.2%	16236
Ash	3.9 g	~
vitamins
Vitamin B1, thiamine	0.34 mg	1.5 mg	22.7%	7.5%	441 g
Vitamin B2, riboflavin	0.08 mg	1.8 mg	4.4%	1.5%	2250 g
Vitamin B4, choline	85 mg	500 mg	17%	5.6%	588 g
Vitamin B5, pantothenic	0.6 mg	5 mg	12%	4%	833 g
Vitamin B6, pyridoxine	0.54 mg	2 mg	27%	8.9%	370 g
Vitamin B9, folate	35 mcg	400 mcg	8.8%	2.9%	1143 g
Vitamin E, alpha tocopherol, TE	0.8 mg	15 mg	5.3%	1.7%	1875
Vitamin H, biotin	12 mcg	50 mcg	24%	7.9%	417 g
Vitamin PP, NE	5.3 mg	20 mg	26.5%	8.7%	377 g
Niacin	3.8 mg	~
Macronutrients
Potassium, K	314 mg	2500 mg	12.6%	4.2%	796 g
Calcium Ca	40 mg	1000 mg	4%	1.3%	2500 g
Silicon, Si	1240 mg	30 mg	4133.3%	1364.1%	2 g
Magnesium	116 mg	400 mg	29%	9.6%	345 g
Sodium, Na	30 mg	1300 mg	2.3%	0.8%	4333 g
Sulfur, S	60 mg	1000 mg	6%	2%	1667
Phosphorus, Ph	328 mg	800 mg	41%	13.5%	244 g
Chlorine, Cl	133 mg	2300 mg	5.8%	1.9%	1729
trace elements
Aluminium, Al	912 mcg	~
Bor, B	224 mcg	~
Vanadium, V	400 mcg	~
Iron, Fe	2.1 mg	18 mg	11.7%	3.9%	857 g
Iodine, I	2.3 mcg	150 mcg	1.5%	0.5%	6522 g
cobalt, co	6.9 mcg	10 mcg	69%	22.8%	145 g
Manganese, Mn	3.63 mg	2 mg	181.5%	59.9%	55 g
Copper, Cu	560 mcg	1000 mcg	56%	18.5%	179 g
Molybdenum, Mo	26.7 mcg	70 mcg	38.1%	12.6%	262 g
Nickel, Ni	51.6 mcg	~
Selenium, Se	20 mcg	55 mcg	36.4%	12%	275 g
Fluorine, F	80 mcg	4000 mcg	2%	0.7%	5000 g
Chrome, Cr	2.8 mcg	50 mcg	5.6%	1.8%	1786
Zinc, Zn	1.8 mg	12 mg	15%	5%	667 g
digestible carbohydrates
Starch and dextrins	61.4 g	~
Mono- and disaccharides (sugars)	0.9 g	max 100 g
Galactose	0.08 g	~
Maltose	0.2 g	~
sucrose	0.46 g	~
Essential amino acids
Arginine*	0.6 g	~
Valine	0.4 g	~
Histidine*	0.19 g	~
Isoleucine	0.28 g	~
Leucine	0.69 g	~
Lysine	0.29 g	~
Methionine	0.15 g	~
Methionine + Cysteine	0.29 g	~
Threonine	0.26 g	~
tryptophan	0.09 g	~
Phenylalanine	0.41 g	~
Phenylalanine + Tyrosine	0.7 g	~
Non-essential amino acids
Alanine	0.39 g	~
Aspartic acid	0.64 g	~
Glycine	0.35 g	~
Glutamic acid	1.28 g	~
Proline	0.36 g	~
Serene	0.32 g	~
Tyrosine	0.29 g	~
Cysteine	0.14 g	~
Sterols (sterols)
beta sitosterol	50 mg	~
Saturated fatty acids
Saturated fatty acids	0.4 g	max 18.7 g
14:0 Myristic	0.01 g	~
16:0 Palmitic	0.35 g	~
18:0 Stearic	0.04 g	~
20:0 Arachinoic	0.01 g	~
Monounsaturated fatty acids	0.97 g	min 16.8 g	5.8%	1.9%
16:1 Palmitoleic	0.01 g	~
18:1 Oleic (omega-9)	0.95 g	~
Polyunsaturated fatty acids	0.93 g	from 11.2 to 20.6 g	8.3%	2.7%
18:2 Linoleic	0.89 g	~
18:3 Linolenic	0.04 g	~
Omega 3 fatty acids	0.04 g	from 0.9 to 3.7 g	4.4%	1.5%
Omega 6 fatty acids	0.89 g	4.7 to 16.8 g	18.9%	6.2%

Energy value is 303 kcal.

Main source: Skurikhin I.M. etc. Chemical composition of foodstuffs. .

** This table shows the average norms of vitamins and minerals for an adult. If you want to know the norms based on your gender, age and other factors, then use the My Healthy Diet application.

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GOAL TIME

USEFUL PROPERTIES OF RICE, GRAIN, WHOLE UNPROCESSED

Rice, whole grain unprocessed 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%

What is useful Rice, whole grain unprocessed

Vitamin B1 is part of the most important enzymes of carbohydrate and energy metabolism, providing the body with energy and plastic substances, as well as the metabolism of branched-chain amino acids. The lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
Choline is 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. A 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 transformations of amino acids, the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of red blood cells, maintaining a 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, amino acid metabolism. Insufficient intake of this vitamin can lead to disruption of the normal condition of the skin.
Vitamin PP participates in redox reactions of energy metabolism. Inadequate vitamin intake is accompanied by a violation of the normal state of the skin, gastrointestinal tract and nervous system.
Potassium is the main intracellular ion involved in the regulation of water, acid and electrolyte balance, is involved in the processes of nerve impulses, pressure regulation.
Silicon is included as a structural component in the composition of glycosaminoglycans and stimulates the synthesis of collagen.
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, increased risk of developing hypertension, heart disease.
Phosphorus takes part in many physiological processes, including energy metabolism, regulates the acid-base balance, is 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 occurrence of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin deficiency atony of skeletal muscles, increased fatigue, myocardiopathy, atrophic gastritis.
Cobalt is part of vitamin B12. Activates the 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; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by growth retardation, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
Copper is part of the enzymes that have redox activity and are involved in the metabolism of iron, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing tissues of the human body with oxygen. Deficiency is manifested by violations of 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-Bek's disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan's disease (endemic myocardiopathy), and hereditary thrombasthenia.
Zinc is part of more than 300 enzymes, is involved in the synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient intake leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and fetal malformations. Research recent years the ability of high doses of zinc to disrupt the absorption of copper and thereby contribute to the development of anemia was revealed.

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The complete guide to the most useful products you can see in the app Energy value or calories is the amount of energy released in the human body from food during digestion. The energy value of the product is measured in kilo-calories (kcal) or kilo-joules (kJ) per 100 grams. product. The kilocalorie, which is used to measure the energy content of food, is also known as the "food calorie", so the prefix kilo is often omitted when referring to calories in (kilo)calories. You can see detailed energy value tables for Russian products.

The nutritional value- the content of carbohydrates, fats and proteins in the product.

Nutritional value of a food product- a set of properties of a food product, in the presence of which the physiological needs of a person in the necessary substances and energy are satisfied.

vitamins, organic substances needed in small amounts in the diet of both humans and most vertebrates. The synthesis of vitamins is usually carried out by plants, not animals. The daily human need for vitamins is only a few milligrams or micrograms. Unlike inorganic substances vitamins are destroyed by high heat. Many vitamins are unstable and "lost" during cooking or food processing.