Cereals are one of the most basic and important categories of food, which must be included in the food list of all people, especially children and adolescents who are of growing age.
This food is rich in starch and group B vitamins, which are involved in the body’s metabolism.
Of course, the most important point from the nutritional point of view is that preferably the consumed grains are prepared from whole grains because in the health of all people, especially vulnerable groups, with the daily consumption of food, the balance between the salts that play a role in water and electrolyte balance, (especially sodium and potassium) is physiologically important. Cereal grains contain sodium and their husks contain potassium, so it is clear that if the cereal husks are discarded or if the majority of cereal consumption is without bran or flour, a large amount of sodium is received, which can cause electrolyte imbalances and eventually lead to High blood pressure and cardiovascular diseases in the long run.
Brown rice is one of the best types of grain, which unfortunately is produced and consumed very little in our country. Brown rice contains high soluble fiber and low glycemic index. The glycemic index in the case of cereals is an indicator that shows the speed of digestion and absorption of starch in the digestive system, and the higher the glycemic index of cereals, the faster the starch will be digested and absorbed and converted into sugar. In this way, bran-free grains or grains made from refined flour have a higher glycemic index compared to whole grains, and by consuming them, the blood sugar level increases in a short period of time, which is not good for health. Most families drain rice with the idea that draining rice reduces the starch in it, but this is completely wrong, and by draining rice, a significant part of the soluble fiber in it is lost and its nutritional value is reduced.
By draining rice, water-soluble vitamins such as B group vitamins are lost. Therefore, to preserve the vitamins, it is recommended to cook the rice in a bowl
Do not drain the rice
Rice contains complex carbohydrates; Simple and complex carbohydrates that make up a large part of each person’s diet. In nutrition science, in addition to the type of process affecting the food, the cooking method also affects the preservation or reduction of the nutrients in it. Usually, most families prefer to consume rice drained because they believe that in addition to looking more beautiful, it also solves the problem of fattening. They think that parboiling rice causes obesity because of the starch present, so they tend to drain it more, but this idea is completely wrong and the difference in the way of cooking rice (as parboiled and drained) is only on the amount of available nutrients. It affects it. By draining rice, water-soluble vitamins such as B group vitamins are lost. Therefore, to preserve the vitamins, it is recommended to cook the rice in a bowl. The nutritional value of foods such as rice and bread is due to the B vitamins in them, which are needed for the metabolism of carbohydrates. Because these vitamins are soluble in water, when they are boiled with high heat, they are thrown away by draining the rice and in the end, the rice remains with the same starchy substances, but the other vitamins that cause the metabolism of the composition The above and the release of their energy becomes, does not exist.
If 100 grams of bread are compared with 100 grams of cooked rice without oil, the calories of bread are more than the calories of rice, but unfortunately, in Iran, a lot of oil is added to rice, which increases its energy, and this increase in calories, by the method of kate or Draining it is not relevant.
On the other hand, although the glycemic index of boiled or drained rice does not differ, when foods containing carbohydrates such as rice are mashed or mashed due to long-term cooking, the rate of release of sugar (glucose) from their starch compounds increases, and the so-called “glycemic index” They go up. In simpler terms, the starch compound in the body quickly turns into simple sugar, and as a result, the body’s insulin response increases, which will eventually cause metabolic problems. One tablespoon of brown rice is equivalent to 1.5 tablespoons of grain rice, and it is natural that its calories per volume unit are higher. Therefore, in addition to cooking rice in the form of rice, it is recommended to include brown or whole grain rice in your diet.
Source: Health Weekly
February 5, 2013 16:16
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