Rice - one of the main food products, distinguish brown (brown) and white kind of product.Processed grain by light sanding, retains its shell brownish color and cooked porridge is a bit unusual taste.Anyone who seeks to make your diet rational, dietitians recommend eating brown or brown rice, which experts call "cargo".This cereal supplies the body the necessary minerals for a long time and gives a feeling of fullness.
Benefits and harms of brown rice for the body
For this type of cereal, the processing of the grain can only be removed protective shell (husk), and the kernel and most of the bran do not touch, so saved almost all nutrients.Useful properties of brown or brown rice:
- It is nutritious and satisfying.Carbohydrates, which are brown (brown) rice, burned completely.
- protein that contains this kind of product is needed muscle tissue, it serves to form cells, and ensures their proper functioning.
- does not contain gluten, which is a strong allergen.
- high content of vitamin B complex ensures uninterrupted operation of the nervous system, energy education.
- Fiber eliminates toxins and wastes, provides cleansing of the digestive tract, normalizes bowel function, reduces the acidity of gastric juice.
- brown or brown rice is able to normalize blood pressure and the kidneys.At its regular use of cholesterol in the blood is reduced, preventing the development of myocardial infarction, hypertension.
In contrast to the white, brown (cargo) rice is of great value to humans.Ground cereals (white kind of product), is processed and contains few minerals and vitamins.Brown rice contains in its composition a large number of minerals, dietary fiber, protein, polyunsaturated fats, group B. It is rich in vitamins is useful to use for people with diabetes, becausecroup has a low glycemic index and helps to reduce blood sugar.
With regular use of lignite or brown rice in the diet, there is:
- strengthening the nervous system;
- improvement of cardiovascular activity;
- strengthening muscle tone (it is important for weight loss);
- improvement in skin condition, hair texture;
- reduced cholesterol and triglyceride fats, which are deposited on the problem areas.
But eat brown (brown) rice can not often 2-3 times per week, or can appear constipation, bloating.People who have a tendency to these conditions, this product is not recommended.Also, damage to the body may be caused when it is not stored properly.After purchase, you need to place the opened package cereal in the fridge, because its envelope contains oils that oxidize when exposed to air, sunlight, and the product begins to deteriorate.
The composition and caloric content of brown rice
Brown rice has a rich composition (100 g contain 330 Kcal).It contains:
- dietary fiber;
- essential amino acids;
- unsaturated fatty acids;
- proteins and the minimum amount of carbohydrate;
- vitamins C, A, E, group B (B1 (thiamine), B9 (folic acid), B3 (niacin), B2 (riboflavin), B6 (pyridoxine));
- magnesium, phosphorus, potassium and zinc.
How to cook and how much of it?
recommended to include in the diet of brown (brown) To maintain the health of rice.When cooking, it is better to combine with vegetables, fish can be cooked pilaf with chicken, lamb or pork.This product is stiffer its white counterpart so long preparing.If you're doing it from a garnish, prepare so:
- grits soak in cold water for several hours (preferably overnight);
- simmer for 10 minutes after boiling, remove from heat, rinse;
- cover with water and simmer for another 15 minutes;
- remove from heat, drain the liquid, wrap a blanket, leave for 10 minutes.
Recipes of cooking brown rice
in dark cooking rice (cargo), nothing complicated, but there are some features.Preparing it is much longer than usual polished (white) - more than 30 minutes.Cooked cereal can be very hard and to get a soft and crumbly porridge, it is necessary to pour cold water for several hours before cooking, or even at night.This dish - a great side dish and low-calorie diet.
with vegetables and mushrooms in a double boiler
Dishes cooked in a double boiler to produce useful, tasty and juicy.Brown (brown) rice cook with the help of this technique is very simple.Take the prepared cereals and water at the rate of 1: 2, was washed well with cold water, lay in a bowl of a double boiler, little water, season with salt and fill her rump.Expose the timer in a double boiler for 30-35 minutes, at the end of time the dish is ready.
- Garlic - 2 cloves;
- white mushrooms (or any brown) - 3 pcs .;
- vegetables (broccoli, cauliflower, carrots, corn, celery) - to choose from;
- water - 2 tbsp .;
- rice (brown or brown) - 1 tbsp.
- Take the mushrooms, cut into cubes, finely chop the garlic.
- Put rice (brown) in the basket steamer, pour water, add the mushrooms and garlic.
- put vegetables in another compartment.Once they are ready, cut them into small pieces, add to the finished rump.
- capped.Dish insist 10 minutes, served at the table.
With chicken in a pan
to cook rice (brown) with chicken in the pan, do not need a lot of time.Use a deep pan with a lid.The recipe is very simple, and the finished dish is not only delicious, but also satisfying.Chicken meat when cooking becomes juicy and tender.But most importantly - a dish is considered a dietary and low-calorie, so you can include it in the diet even when losing weight.
- skinless chicken (we take a chicken breast, turkey or veal) - 200 g
- rice (brown or brown) - 50 g shallots
- - 1 pc.
- garlic - 1 clove
- tomatoes - 1 pc.
- water - 2-3 Art.
- turmeric - 1.25 tsp..
- herbs (coriander, basil, mint) to choose from - 1 bunch
- sea salt - to taste
- olive oil - to taste
- Making mincemeat using the blender.
- Fill brown (brown) rice water so that it covers the rump.Put to boil over medium heat.
- blanshiruem tomatoes with boiling water for 2 minutes, remove the skin from the tomatoes, cleaned from seeds, cut into small cubes.
- onion, garlic, chop finely.
- In a frying pan, pour one tablespoon of olive oil and water.Put the onion, garlic, bring to soft.
- Add the tomatoes, simmer 10 minutes, enter a teaspoon of turmeric.you can add the lime juice (1 tbsp. l.) and chopped fresh ginger (1 ch. l.), if desired.
- Put the stuffing in the pan, simmer until tender (15 minutes).
- Mix the resulting mass with rice, if desired decorate with greenery.
Recipe pilaf in multivarka
pilaf prepared not only in the casserole, deep frying pan, but in multivarka.When using lignite (brown) rice dish becomes fragrant and delicious, it acquires an unusual color.For this recipe is perfect juicy chicken, and spices make the dish more original.Pilaf, cooked brown rice, rich and low-calorie.While compliance with its diet consumed in a small amount.
- brown or brown rice - Art.
- water - 2 tbsp.
- onions - 1 pc.
- burning pepper - to taste (1 pod)
- carrots - 1 pc.
- garlic - 2 zubochka
- salt - to taste
- pour in a cup of brown (brown) rice, wash well (otherwise pilaf is with bits of debris).
- onion, pepper and garlic to clean, grind, three carrots on a grater (shallow).
- The capacity Multivarki spread prepared vegetables, include "Baking" mode (suitable for cooking pilaf), the timer for 5 minutes exhibited.Do not add oil.
- Enter to vegetables washed rice (brown), the right amount of water, salt, set the "Buckwheat" mode.
- After the signal of the end of the program pilaf with brown rice is ready.
How useful this kind of rice for weight loss?
brown or brown rice, low-calorie, 100 g only 330 Kcal.This is enough to body weight gradually began to decline.With high content of fiber and dietary fiber, improves the functioning of the intestines, its flora, cleans harmful substance that helps speed up the process of losing weight.Raw lignite (brown) rice is very nutritious, satisfies hunger, provides the body with essential substances.
Preparation of brown (brown) rice diet:
- Take 1 tbsp.of rice, wash, boil in a pan in 2 tbsp.water (30-35 min.).
- Remove from heat, wrap up in 15 minutes.porridge is ready.
- Fall asleep brown rice, cook for 30 minutes.
- Turn off the stove, cover the pan with a towel, leave for 15 minutes.for swelling.
- 1 tbsp.washed lignite (brown) rice boiled in Article 5.water.
- recline in a colander, rinse with hot water, lay out in the pan for steaming zamatyvaem towel.
- washed brown or brown rice bring to a boil in 2 tbsp.water, put in the oven for 45 minutes.
- To be more crumbly porridge, cereals should be soaked for several hours before cooking in cold water.
used for effective weight loss diet with brown (brown), boiled rice.Use the grits in a pure form, without oil, salt and sugar (60 g portion).Strict diet, do not use fish and meat, so we need to diversify the diet of fresh or steamed vegetables, fruit.It is necessary to drink at least 2 liters of water per day.Designed rice diet for only 1 week.Pregnant women use this method of weight loss is impossible.
- Breakfast: serving of cereal, grapefruit, green apple or pear (no more than 2 units per day.).
- Lunch: a portion of porridge, a cup of vegetable broth, steamed vegetables or steam (cauliflower, cabbage, cauliflower, carrots, squash, beets).
- Dinner: porridge portion (low-fat pilaf is allowed), a cup of vegetable broth, vegetable salad, you need to alternate steamed prunes (a few pieces) and figs, almonds (10 pcs.), Walnut (4 pcs.).
Twice day allowed to eat honey for 2 hours. L., Fruit salad.The day should be included in the diet of one cup of yogurt or low-fat yogurt.Vegetable salad can be prepared from carrots, cabbages, radishes, peppers, cucumbers, tomatoes, celery.Dress the salad with lemon juice or need grapefruit.Diet every day should be different from the previous one.If you show patience, the result does not disappoint.After the diet, it is desirable to carry out once a week any day of discharge.
Photo: looks like, brown unpolished ric