Brown rice: general characteristics
The plant is obviously that of rice, Oryza sativa , issue of a minimum 120 cm high herbaceous species, whose small roots lie in the water. The rice originally said dress or paddy rice is the fruit of the plant , derived from an inflorescence that springs from place to long spikes fruiting precisely in grains. Paddy rice is processed to have both white rice brown rice.
Attention is not of a variety, such as red rice, for example, but of a different quality of the white rice.
Integral rice and white rice: differences and advantages
As said at the beginning unlike the white rice, the integral one keeps the husk or an outer layer of skin which covers it, so does not undergo the external processing and must then be kept under vacuum in order to avoid a fast oxidation.
The integral, being particularly rich in fibers and minerals, it differs in some properties from that white.
How did the brown rice?
One can suppose that in ancient times (about five thousand years BC) in the Yangtze Valley, the rice consumed in the raw state or no machining or semi worked, because the fossils were found which attest this rough machining. In particular, it is assumed that rice was the staple food supply Vietnamese and Thai, which still revolve around the legends related to the deities that dwell in the plant and they would given to human beings, not just to me is sacred worship linked to rice composed rituals designed to curry favor with the gods but also to sow at the right time and on the most suitable.
It is assumed that then the rice has come to us through the Arabs, businesses or Mesopotamian streets where he was certainly cultivated in the fourth century BC Initially considered a spice, only in the late Middle Ages, it is provided as food. In the rest of the Eastern world rice it is already widely used as food but they also derive drinks and flour.
Cooking brown rice and some curiosities
Brown rice (such as white) is rinsed and placed in cold water that has to be brought to a boil. So that the rice does not stick just pour a little oil into the water. Here's how you cook brown rice: dose dry brown rice using a cup or a glass. Pour the rice in a colander and rinse under running water. Weigh in 2 parts and a half of water for each part of rice: for example, for a cup of brown rice dosed 2 cups + half cup of water. Pour the water and brown rice in a pot, add a little salt, cover and bring to a boil. Lower the heat and simmer for 40-50 minutes in normal pot, or for 20-25 minutes in a pressure cooker (by calculating the time from the whistle).
Brown rice, nutritional values and calories
Here we are at the heart of the argument: what properties and nutritional value of rice? We start from the calories: 370 to 100 g.
Nutritional values (amounts per 100 grams):
- 0.9 g fat (0.2 g saturated fatty acids, polyunsaturated fatty acids 0.3 g, Monounsaturated Fat 0.3 g)
- Cholesterol 0 mg
- Sodium 5 mg
- Potassium 43 mg
- 23 g carbohydrates
- dietary fiber 1.8 g
- Sugar 0.4 g
- Protein 2.6 g
- Calcium 10 mg
- Iron 0.4 mg
- Vitamin B6 0.1 mg
- Magnesium 43 mg
It also contains: selenium, copper, zinc, manganese, folate, vitamins E, A, K and J and amino acids (aspartic acid and glutamic acid, alanine, arginine, cystine, glycine, phenylalanine, histidine, isoleucine, leucine, lysine, methionine, serine, tyrosine, proline, tryptophan, valine and threonine).
Note that it does not contain gluten.
These are the properties of brown rice:
- It protects the intestinal tract by the appearance of polyps;
- antioxidant, being rich in manganese, fights the visible signs of time and the ravages of free radicals;
- digestibility, does not cause heaviness and drowsiness;
- intestine regulator, is especially useful in case of constipation because fiber-rich;
- ally of the line, it's a good idea to eat it at lunch in addition to legumes or vegetables;
- antidiabetic, very useful to maintain a stable glycemic index unlike white rice, which tends to raise it;
- antitumor and not only that, it also protects from strokes and heart attacks;
- counteracts damage to the nervous system and in particular to the formation of Neurodegeneration diseases due to vitamin E, magnesium and manganese
- It counteracts insomnia as it helps to produce melatonin;
- counteracts arthritis and improves the cardiovascular system;
- It helps cleanse the body and detoxify;
- It helps counteract mood swings and headaches thanks to the great wealth of magnesium;
- It prevents liver and kidney disease;
- It helps to regulate blood pressure by counteracting high blood pressure;
- mineralizing, very useful for those who are stressed, weakened or convalescent;
- refreshing;
- He fights candidiasis and menopausal disorders;
- It helps combat emotional eating;
- fights water retention;
- is antiphlogistic, it is believed that it is able to soothe and relieve inflammatory processes.
Brown rice is obviously contraindicated for those who often suffer from colitis and dysentery, in these subjects in fact an excess of fiber causes: increased frequency of bowel movements, loose stools, flatulence, abdominal distension and bloating.
It 'also recommended for diabetics because it does not cause blood sugar spikes.
It 'also recommended for those suffering from constipation, hypertension, high cholesterol or keep to the line.
It 'true that it contains high levels of arsenic?
Some research a few years ago, talk of 2012, revealed a worrying: brown rice contains more than 80% of inorganic arsenic than white, but is not found in the seed but in the outer parts or those that do not they are removed as a result of the processing. To be specified that also this quantity of arsenic is also present in derivatives such as rice cakes. Currently the issue is in debate and more research is being done.
