Brown rice: benefits and harms. For the heart and blood vessels

Approximately half of the world's inhabitants use rice as their main source of food.

Brown rice is more nutritious than white rice. It has a nutty flavor because the bran is "attached" to the grains and contains oils with unsaturated fats.

Brown rice is rich in vitamins and minerals, fiber and protein. It does not contain and does not have many calories. Use brown rice reduces the risk of developing diabetes, and also eliminates heart problems.

The composition and calorie content of brown rice

Brown rice contains many rare trace elements that are important for the normal functioning of the body.

• phosphorus - 8%;
• B3 - 8%;
• B6 - 7%;
• B1 - 6%;
• copper - 5%;
• zinc - 4%.

Calorie content of brown rice - 111 kcal per 100 gr. dry product.

The beneficial properties of brown rice are associated with a decrease in the development of chronic diseases.

Studies show that brown rice has a positive effect on the cardiovascular, digestive, brain and nervous systems. It prevents the development of many diseases - from hypertension to cancer and obesity.

For muscles

Studies have shown that brown rice protein increases muscle gain more than white rice or soy protein.

For the heart and blood vessels

Brown rice protects against high blood pressure and atherosclerosis.

People who eat brown rice reduce their risk of coronary heart disease by 21%. Brown rice contains lignans, compounds that reduce the risk of vascular and heart disease.

Brown rice protein regulates cholesterol levels. Studies show that it helps the liver produce "good" cholesterol.

Eating sprouted brown rice prevents the accumulation of fats and cholesterol in the blood.

For the brain and nerves

Japan's Meijo University has shown a link between eating brown rice and preventing Alzheimer's disease. Regular use brown rice blocks the action of beta-amyloid protein, which impairs memory and learning ability.

For the gastrointestinal tract

Brown rice has a lot of fiber, so it helps with constipation and activates digestion.

For the pancreas

Brown rice prevents the development of diabetes.

For immunity

Unpolished rice has an antimutagenic effect on the body.

The proteins in rice are powerful antioxidants that exhibit a “hepatoprotective” effect and protect the liver from oxidation.

Brown rice for diabetics

Useful properties of brown rice for diabetics are used in nutrition. The risk of developing the disease is reduced by 11% when using the product more than 2 times a week.

Rice is respectfully called the bread of the East, and, probably, for good reason. After all, its use is constantly associated with the life expectancy of Asians and with their good external data, even in old age. Excellent skin condition, vigilance, flexibility - all this is inherent in them, and they are simply deprived of many health problems.

Asians have high potential vitality and competent medical approach to Everyday life from sleep patterns to nutrition. One of the main side dishes for the population is unpolished rice, it is eaten constantly and is recommended for absolutely everyone - the elderly, children and without fail for those whose health needs to be maintained. Any athlete will confirm that rice included in the diet accumulates strength and energy, makes the body hardy and strong, but this article will tell you more about the benefits of brown rice.

brown rice

Since time immemorial, the East, where rice is grown due to the climate, has been famous for its practicality and wisdom. The very brown rice, the benefits and harms of which are so actively discussed today, is nothing more than the most familiar cereal for us, which we are used to seeing as white. The difference in appearance is caused only by the processing technology of the grains. For example, unpolished brown rice (its benefits and harms are discussed below) is quite edible and, although it looks a little unaesthetic when boiled, is very useful.

Its shell, which remains on the grain either completely or partially, contains all the most useful trace elements. The structure of a rice grain is directly a white grain, a bran shell of red, brown or black color and a pale yellow husk covering it all. If the latter is cleaned, brown rice remains directly, the benefits and harms of which are controversial. But one thing is certain: if you know how to cook it correctly, the benefits are obvious.

How is brown rice processed?

Refining brown rice involves removing the husk, a little grinding, which allows you to save a significant part of the beneficial bran, and therefore the nutrients remain almost complete. Steamed rice is endowed with similar properties, the steaming of which retains up to 80% of grain microelements (despite grinding). In brown rice, they are preserved almost in their original volume.

The effect of rice on the body

• Cholesterol lowering thanks to the natural antioxidant gamma oryzanol. The same substance reduces triglycerides (fats) in the blood serum, which affects the state of the fat layer. This quality is popular among lovers of dietary products, and brown rice will definitely not bring harm here.
• Saturation of the body with amino acids. When brown rice is consumed, it is fuller and faster, since its proteins are of greater value than other grains.
• Optimal distribution of macronutrients. The largest number phosphorus, and then potassium, chlorine, magnesium, sodium, calcium, sulfur.
• The presence of trace elements in the form of iron, manganese, zinc, silicon, copper, fluorine, nickel, selenium, cobalt, iodine and other elements, which allows you to saturate the body with only useful substances.
• Saturation of the body with B vitamins (which are responsible for the state of the nervous system), E, ​​PP, etc.

However, this cereal is absolutely gluten-free, which is a very useful quality for people suffering from allergies or diabetes.

Brown rice - the benefits and harms

Cooking brown rice involves pre-soaking for several hours. This allows the grains to absorb moisture and swell a little, because the structure of brown rice is much denser due to the skin, and during the cooking process it hardly passes water, so it takes longer to cook. Soaking the rice ahead of time will speed up the process.

The swollen grains are washed, filled with water in containers and put on fire. At the moment when the rice begins to boil, note 10 minutes. Remove from heat and rinse cold water. After washing, pour half-cooked rice with cool water and again bring it to a boil. Now it should cook for 15 minutes. on slow fire. When cooking unpolished rice, it is typical during cooking that a black layer of flakes or foam (according to the liquid level) forms on the walls of the pan during cooking.

Turning off the pot with rice, it is removed from the heat, immediately covered with a lid, wrapped in a warm and well-preserving heat material, a blanket, left in a warm place for half an hour. This method of cooking rice retains all the useful qualities in it and makes it boiled and lush.

Other ways to cook brown rice

Sometimes a different technology is used to cook rice. Recipe of some traditional dishes, for example in Italy, implies that brown rice should be slightly undercooked. Maybe it saves more useful substances in grains, but in this way it becomes not so easy to chew them.

mediterranean recipes speed up the cooking process as follows: after roasting the rice grains in a frying pan until white, add spices and pour water, cook under the lid until the water evaporates.

Dietary properties of rice

As a plant that grows in water spaces, rice helps to normalize the water balance in the body. Therefore, nutritionists often prescribe it as a preventive measure for people prone to edema. Such diet courses remove excess fluid from the body, which, in turn, contributes to the normalization of blood circulation and lowers blood pressure (which allows hypertensive patients to systematically reduce blood pressure without medication). arterial pressure). Unpolished rice, if it is consumed without salt, normalizes the functioning of the kidneys. The cells of the body with a diet on brown rice are saturated with trace elements, so it is not debilitating or debilitating.

Health benefits of brown rice

The benefits of rice are also obvious in that its systematic use strengthens the immune system; the processes of the endocrine system are being established, carbohydrate metabolism is normalizing. Do not be afraid of those who have problems with the gastrointestinal tract. In moderation, brown rice is simply not capable of bringing harm, on the contrary, it will improve digestion, relieve heartburn, and reduce the increased acidity of the stomach.

Thanks to the grain structure and gluten, starch, the intestinal microflora will recover faster with a rice menu. Brown rice, reviews of which are only good, will also affect sleep, nervous system, appearance hair and skin.

What harm can be from brown rice?

Brown rice is used not only for diet side dishes, everyday casseroles and cereals, but also for pilaf and puddings, its taste is well emphasized by vegetables and meat, fish dishes, sauces with seafood, mushrooms.

Despite the fact that the main quality that brown rice is famous for is its benefits, and its harm is possible in some cases. Usually white polished cereal stays safe longer. Due to the fact that the shell remains on brown rice grains and the substances it contains make it prone to oxidation, the shelf life of brown rice is short. Poisoning with such grain, alas, is possible if its expiration date has passed. But it is possible to keep it frozen without risk, from this brown rice will not lose its properties.

Brown rice is recommended by nutritionists as an alternative to conventional rice due to its unique chemical composition this product. Since ancient times, it has been known for its beneficial properties for the body, unusual color and nutty flavor. Supporters of a healthy lifestyle and watching their figure prefer brown rice, as it is superior in nutrition to white. Regular use in moderation has a healing effect, which is due to the beneficial composition.

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Characteristics of brown rice, nutritional value

In fact, brown and white rice are the same type of cereal products, but they are processed differently. The rice looks so unusual because only the top yellowish shell is removed, while the bottom remains intact. Thus, the cereal is obtained unpolished, which retains a large number of useful elements in its composition. Shades of brown vary from light to dark. The shape of the grains is elongated and oval.

Due to the oil coating, the cereal has a specific nutty aftertaste and aroma.

The product is indicated for inclusion in the diet, due to its nutritional value.

• proteins - 7.5%;
• fat - 1.9%;
• carbohydrates - 73%;
• calories per 100 grams of product - 340 kcal.

This is a good carbohydrate source that promotes satiety for a long period and energizes.

Composition and useful properties

Brown rice is deprived of vitamins A and C, but it contains B vitamins that have a positive effect on the state of the nervous system. Equally important is the presence of several vital amino acids involved in the formation of new cells. Also present: fiber, dietary fiber, potassium, magnesium, zinc, iodine, copper, phosphorus.

Folic acid has a beneficial effect on female body, since it is women who are most susceptible to stress and depression. Manganese serves as a prophylaxis against osteoporosis. Since there is no gluten in brown rice, it can be consumed by people who are allergic to wheat gluten. This product also has a positive effect on the skin, hair and nails.

Beneficial features:

• Thanks to fiber and thiamine, it gently affects the digestive tract, stimulates the removal of toxins and toxins. Rice, getting into the stomach, envelops the walls with mucus, thereby protecting against the development of inflammatory processes.
• Lowers cholesterol levels and normalizes metabolism.
• Relieves chronic diseases: dermatitis, kidney failure, arthritis and arthrosis, psoriasis and eczema.
• Normalizes the functioning of the nervous system, increases resistance to stress and neurosis. Improves cardiovascular activity, serves as a prevention of strokes and heart attacks.
• Just one serving of dark rice saturates the body with all the necessary nutrients.

At diabetes the replacement of ordinary rice with brown is shown, which is explained by an underestimated glycemic index. Elderly people are recommended to include such a product in the daily menu, which will protect against the development of Alzheimer's disease and strengthen blood vessels. Unpolished rice is a source of energy, including sexual energy. Therefore, it is equally useful for women and men. Children are fed at an early age rice porridge, which has a mild effect on the digestive system and prevents bloating.

For weight loss

Brown rice is included in the diet for weight loss. This is true for people who are not able to completely renounce carbohydrate foods. It's not about the carbohydrates themselves, but the degree of their impact: simple ones stimulate a sharp jump in blood sugar. This phenomenon leads to mood swings and an increase in appetite. Difficult ones are digested longer, thereby long-term saturation occurs. And the fiber in the composition, as a rule, inhibits excessive food cravings and promotes weight loss.

Such rice is allowed to be consumed even after seven o'clock in the evening without harm to the figure. It is important not to overeat and combine it with dietary products: chicken breast, vegetables and fresh herbs, salmon, liver, mushrooms.

To maintain an ideal shape with brown rice, you must:

• Eat 5-6 tablespoons daily boiled rice 1.5 hours before fitness training. Thus, it is possible to recharge with energy and increase physical endurance.
• Do not flavor the side dish with various spices and high-calorie supplements (which is generally unacceptable with a healthy diet).
• Do not fry in a large amount of oil until golden brown.
• Don't add too much milk creamy sauces, fried seafood.

The optimal fitness portion is prepared as follows:

1. 1. Due to the dense shell, it is first necessary to soak the cereal.
2. 2. You need to cook exclusively on water and over steam, for one hour.
3. 3. Brown rice for weight loss is combined with basil, oregano, ginger, dried mushrooms, mint, balsamic vinegar, olive oil, red and black ground pepper.

It should be understood that brown rice cannot become the only supplier of fiber for a losing weight organism. Its immeasurable use entails serious problems in digestion, therefore, portions of the side dish are taken small (50–70 grams).

You can add to them:

• pre-boiled frozen vegetables or fresh vegetables;
• greenery;
• other foods low in carbohydrates;
• wild rice in the same amount as brown.

It is contraindicated to sit on mono-diets based solely on rice. This will reduce weight, but will lead to a weakening of tone. muscle mass.

Harm

It is recommended to purchase brown rice of domestic production, as foreign varieties are processed with synthetic compounds. With a similar technique, they try to preserve the presentation and quality indicators during long-term transportation. The use of cereals is contraindicated for people diagnosed with obesity. Since the shelf life of dark rice is short, you should not make large stocks.. It should be stored in an airtight glass container, dry and cool.

In order not to harm the gastrointestinal tract, you should adhere to the norm in consumption - no more than three times a week. Excessive passion for brown cereal can cause the development of a number of health problems:

• atherosclerosis;
• hypertension;
• urolithiasis;
• malfunctions of the cardiovascular system.

Personal intolerance to this product is possible, so the first test is done in a small dosage and the reaction of the body is observed. In the absence of obvious contraindications regarding brown grains, inclusion in the diet will only benefit.

Cooking features

Useful composition brown rice is due not only to a gentle processing method, but also proper cooking. A healthy side dish should be crumbly and elastic.. Small round grains are suitable for inclusion in salads and cold snacks, long - for hot.

The standard cooking technology is as follows:

1. 1. The grits are pre-soaked overnight.
2. 2. Then, before cooking, change the water.
3. 3. Boil for about 10-15 minutes.
4. 4. After active cooking, wrap the pan for 15–20 minutes to bring it to full readiness.

Salt is not put in the diet food, replacing it with seasonings, herbs, dried fruits, fresh vegetables or berries.

Some delicious recipes presented in the table:

In the absence of health contraindications, it will be useful to diversify the usual diet with this product. There are many options for the culinary use of brown rice: casseroles, puddings, cold and hot appetizers, salads, standard side dishes. Thanks to the high nutritional value and low calorie content, such food saturates and does not harm the figure.

For a long time, rice has firmly entered our diet, becoming its integral part. But brown rice does not stay on the average table for a number of reasons. It is not always easy to get it, it costs much more white version cereal due to the peculiarities of grain processing, and the shelf life is much shorter than that of other cereals. Brown rice, the benefits and harms of which are incommensurable in relation to each other, is popular not only among gourmets.

Brown versus white

Studies have shown that this product is familiar to almost all nations. Could not find it only on the European continent. Wild rice is not as common, but cultivated rice is. It has already been proven that brown rice is much healthier than its counterpart. After all the processing, white rice does not have many useful substances left. It almost completely loses its vitamins and minerals.

What is brown rice? These are just unrefined grains that are in the shell. From white, all layers are peeled off until a white grain remains. It is worth noting that the brown color of the cereal is given by the bran. And it is in them that most of the useful substances are located. Asians introduce this product into the diet of the elderly and children, and in America it is present in the diet of those who monitor their health. In the world, on the list useful products this cereal took 17th place.

Composition of brown rice

Rich composition and distinguishes this species cereals from white. Therein lies its usefulness. It contains fiber, many amino acids, unsaturated fatty acid, carbohydrates, proteins. In the shell of the cereal, there is a large amount of a group of vitamins B, as well as C and A. Minerals and trace elements are present in brown rice. In a word, the body receives in full all that it needs.

The calorie content of brown rice is not small. In general, it is about 340 kilocalories. But in boiled form, this figure is reduced by almost three times. That is why this product is so loved by those who want to lose weight. It allows you to get enough without a large number of calories, and at the same time the body will receive a lot of useful substances. But this is not all the benefits of cereal.

Beneficial features

Despite the fact that many useful properties have been known for a long time, this cereal continues to be studied. Here are just a few of them:

• Satiety and nutritional value of the product. With just one serving, you can easily get a boost of energy and get enough. At the same time, carbohydrates from the product are not absorbed, but are completely burned. Therefore, the product won the name "dietary".
• It contains protein, which is the building material of the body. Actually, that is why it is given to children in Asian countries. But in addition, it is also popular among bodybuilders, as this product helps in building and strengthening muscle tissue.
• Brown rice is anti-allergic because it does not contain gluten. This substance is found in almost all cereals, except for this one.
• A large amount of B vitamins will delight your nervous system with additional strengthening. Also, these vitamins are responsible for the proper formation of energy in the human body.
• Fiber or bran helps in cleaning the digestive tract, absorbing and removing toxins from the body. naturally. Also, the product helps to cope with diarrhea and reduce the acidity of gastric juice.
• With strong mental stress, brown rice will be more relevant than ever, positively affecting human brain activity. Stimulates thinking, improves memory, concentrates attention.
• Magnesium will protect the body from various effects of stress.
• Potassium will help strengthen the heart.
• It decreases with regular intake of cholesterol in the blood.
• The level of sugar in the blood is controlled.
• The level of pressure decreases, hypertension is prevented.
• The kidneys and urinary tract return to normal.
• Edema disappears, excess fluid is removed from the body.

Brown rice has an undeniable benefit, as can be seen from the list. Those who lose weight on brown rice will notice an improvement in the color of their skin, hair, and nails over time. In addition, they will no longer have to suffer from insomnia, as the nervous system is put in order. It is worth noting the good reinforcing functions of the product. As a result, the stomach will be less prone to disease. But, as everyone knows, every medal has two sides. Also, any product has both beneficial properties and harmful ones.

Can brown rice hurt?

Even such a wonderful product has its downsides. In any approach, everything is useful within the normal range. Brown rice can be consumed about three times a week. More frequent use may cause you to become constipated, especially if you have a predisposition. Improper cooking also causes rice to draw a lot of moisture from the body, which also leads to severe constipation. But we will talk about how much to cook brown rice below.

Also earlier we talked about the fact that the product has a short shelf life. Due to the fact that so many useful substances are stored in the shell, the grain can be oxidized. Therefore, its storage is short. When the package is opened, it must be tightly covered or the grain must be poured into a special sealed container and closed. Such a product is stored exclusively in the refrigerator. Otherwise, not only the useful substances of the product are lost, but there is also a risk of getting poisoned.

How to cook brown rice

Cooking brown rice is usually not difficult, but there are still some features of the process. So, how to cook brown rice correctly? Unlike white, it is cooked a little longer (more than half an hour). Ready rice in some cases turns out to be harsh. To avoid this, the cereal is soaked overnight. Next, the cereal is washed, filled with water and boiled again for about 15 minutes. In order for the rice to finally “reach”, soften, and become tastier, you should wrap the pan and put it in heat.

So, the list of actions during cooking:

• Soaking the cereal overnight or at least a few hours in cold water.
• Brown rice should also be boiled in cool water.
• After ten minutes of cooking, it is necessary to drain the water, rinse the cereal, pour cold again and cook again for 15 minutes.
• At the end of cooking, remove the pan from the fire and wrap it up. So it comes and becomes softer and more crumbly.

How to cook brown rice, we figured out. You can eat it in different options. Such a side dish goes well not only with meat, but also with fish and other seafood. Nutritionists also advise trying other options for a set of products. But the most interesting is pilaf from this grain.

Those who like spicy can cook rice with fish.

For 1.5 cups of brown rice, there is one medium onion, a pound of perch fillet. Soak the rice overnight and strain it through a colander in the morning. Next, fry the cereal for a small amount vegetable oil, then sauté the onion in another pan until transparent and add the fish cut into strips. Chili pepper to taste and fried rice are added to semi-finished fish. All contents are mixed and poured with water or fish broth a couple of centimeters above the level of the cereal. After bringing the dish to readiness, sprinkle it with lemon zest, leaving it to brew for 20 minutes and absorb the aromas.

Interestingly, in some countries it is undercooked brown rice that is valued, the benefits of which are preserved much better in this preparation. By the way, this is probably why there are not so many fat Italians with their love for spaghetti. Mediterranean recipes involve roasting rice grains in a frying pan until white, after which spices and seasonings to taste are added, as well as water. Such a masterpiece is being prepared until the water is completely evaporated.

Few people know that brown rice makes excellent puddings, cereals, casseroles. At the same time, the combination in the sweet version is possible both with fresh fruit as well as dried fruits.

Brown rice for weight loss

This cereal is considered one of the best in the field of weight loss. The high content of nutrients against the background of low calorie content makes rice especially valuable. The best combination in the matter of weight loss, brown rice with vegetables is considered. This will not only help to drop excess weight but will also prevent constipation.

To determine the best rice for weight loss, you need to know the features of choosing a product. First, brown rice is more beneficial the darker it is. Light brown shades signal that the product has been processed, and therefore does not differ much from white variety.

Secondly, such cereals have a fairly high cost. A low price can signal a poor quality product. Thirdly, not only when losing weight, but also in general, porridge should not be salted, otherwise the taste will deteriorate.

Actually, that's all the useful information about this wonderful product. Brown rice will help restore health, lose weight and strengthen the body as a whole. Proper diet with this cereal will allow you to achieve Asian longevity.

Brown rice with mushrooms and green peas

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For the preparation of milk porridges, pilaf or Spanish paella, we most often use white rice. The brown version of this beloved by many cereals is extremely rare on our tables. Meanwhile, benefit nutritional qualities brown unpolished rice is much higher due to the high content of vitamins and microelements in the grain shell. Scientists began to study the benefits and harms of brown rice for the human body at the end of the 19th century, when it was discovered that long-distance sailors often suffer from an inexplicable disease that depresses the nervous system and leads to paralysis of the limbs.

Japanese experts have found that one of the main causes of the disease is the predominance of white rice in the menu of military personnel. At the same time, no such incidents were observed on ships where people were fed dishes from unprocessed cereals. The beneficial properties of brown rice, consisting in the presence of a set of B vitamins, made it possible to create an effective cure for polyneuritis (beriberi disease). The main component of the vitamin preparation was rice bran extract.

Benefits of brown (brown) rice - 20 health benefits

1. High antioxidant activity

   Brown rice is a supplier of antioxidants that protect cells from dangerous impact free radicals. When comparing white and brown rice, experts confirmed the hypothesis that brown rice has excellent antioxidant properties, helping to prevent numerous diseases caused by oxidative processes, such as coronary heart disease.

2. Beneficial effect on the cardiovascular system

   Brown rice contains a lot of selenium, which ensures the stable functioning of the heart. Eating whole grains, such as brown brown rice, helps keep your arteries clear of mineral deposits. This particular protective effect reduces the risk of cardiovascular disease, including hypertension. As scientific studies have shown, in the shell of brown rice there are trace elements that block the activity of the hormone angiotensin II, which prevents narrowing and hardening of the arteries, and serves as a prevention of hypertension and atherosclerosis.

3. Removal of excess cholesterol

   Brown unpolished rice - the best choice For healthy eating and fight against increased level cholesterol. Experts who studied the properties of brown rice concluded that the substances contained in its composition have hypocholesterolemic properties, regulate cholesterol catabolism, and participate in the metabolism of lipids and glucose.

   The results of another study showed that the presence in the diet of subjects with chronic alcohol abuse of raw rice showed a significant increase in serum concentrations of hdl cholesterol. This helps to avoid fatty liver and other unpleasant health consequences caused by excessive drinking.

4. Breathing relief for asthma

5. Brain Optimization

   Germinated brown rice seeds are recommended for the prevention of neurodegenerative complications that occur under the influence of gamma-aminobutyric acid on brain cells. In the sprouts of brown rice found substances that inhibit the activity harmful enzyme, known as protylendopetidase. Its excess in the body increases the risk of Alzheimer's disease. In addition, eating sprouted brown rice grains can help prevent a number of other brain disorders, such as memory loss and decreased mental productivity.

6. Brown rice: benefits and harms for diabetics

   Laboratory studies carried out by scientists have shown that brown rice is very high in phytic acid, fiber, and polyphenols important for our body. Complex carbohydrates provide a slow release of sugar from the food consumed, which has a positive effect on the well-being of people with diabetes.

   Experts from the American Association of Endocrinologists suggest using nutrient-rich brown rice in the diabetic diet also to ensure the intake of essential vitamins, fiber and minerals. This product will not cause harm to the body of people with diabetes, if you do not cook dishes from cereals with high content fat and sugar.

7. Stabilization of digestive processes

   Brown rice is one of best products to include in your daily diet to stay healthy digestive system. Vegetable fibers increase intestinal peristalsis and contribute to its regular emptying. A comparative analysis of the properties of white and brown unpolished rice showed that coarse shells prevent an increase in the acidity of gastric juice, retain moisture well, and soften the structure of feces.

8. Antitumor effect

   Eating a diet high in fiber increases the body's resistance to certain types of cancer (colon, breast, leukemia). Scientists believe that the antitumor effect of brown rice is due to the presence of phenols, acids and antioxidants in it, which inhibit the growth of cancer cells.

9. Prevention of gallstone disease

   Brown rice can be called one of the leaders among the products that are suppliers of coarse dietary fiber which regulate many processes in our body. The results of a medical study published in the American Journal of Gastroenterology showed that diets high in fiber reduced the formation of gallstones.

10. Stabilization of the emotional state

    Sprouted brown rice seeds have antidepressant properties, helping to manage the symptoms of anxiety and overexcitation of the nervous system. Laboratory studies have revealed a number of essential amino acids in brown rice, such as glutamine, glycerol and GABA. These components, entering the body with food, normalize the functioning of the nervous system, help eliminate the effects of stress and depression, and send signals of calm and well-being to the brain.

11. Better sleep quality

    Eating brown brown rice will help to cope with insomnia. This cereal is a natural source of melatonin, which is called the sleep hormone for its ability to have a relaxing effect on the nervous system, accelerating falling asleep and ensuring a good night's rest.

12. Immunity Boost

    In brown rice, the presence of vitamins, minerals and essential components of phenolic acid is high, which increases the body's resistance to various viruses and infections. When the deficiency of these nutrients is eliminated, wound healing is accelerated, and the risk of morbidity during seasonal influenza epidemics is reduced. Brown rice dishes are recommended for use during the recovery period after protracted illnesses or surgical operations.

13. Strengthening bones and spine

    The use of brown brown rice contributes to the strength of bone tissue. The cereal contains a lot of magnesium and calcium, which has a positive effect on the structure of bones, prevents their fragility, and serves as a prevention of arthritis, osteoporosis and other similar diseases.

14. Benefits of Brown Rice for Children

    Whole brown rice and cereals from it can be called an ideal product for baby food. This cereal in comparison with white rice flakes is the best option, as it contains many nutrients, including proteins, necessary for the successful growth and development of the child's body.

15. Benefits of brown rice for women's health

    The phytonutrient lignin found in brown rice plays an important role in the prevention of breast cancer as well as heart disease. The results of a survey conducted among several hundred women convincingly proved that when eating whole grain products, the risk of breast cancer is reduced by 2 times.

16. Positive effect on the emotional state of nursing mothers

    Nutritionists recommend that women use sprouted brown rice in their menu during lactation. This will improve mood, get rid of fatigue, increase the body's resistance to stress, colds and infectious diseases. For the preparation of cereals and second courses, long-grain indica brown rice, which has an attractive appearance, is well suited, great taste and subtle nutty flavor.

17. Benefits of brown rice for weight loss

    Brown brown rice, due to the presence of manganese, can be included in diets to reduce body weight. This trace element is involved in the breakdown of fats, which is a favorable factor in the presence of excess weight. In addition, manganese increases the activity of glutathione peroxidase, an antioxidant enzyme that increases the level of "good" cholesterol. To enhance the effectiveness of brown rice in the fight against obesity, experts recommend eating sprouted seeds.

18. Ensuring youthful skin

    Brown rice is high in selenium. This trace element, acting on the cells of the epidermis, maintains skin elasticity and relieves inflammation. To make an anti-aging face mask, you need to mix half a tablespoon of rice ground into flour with 1 tablespoon of yogurt. The composition is applied to the skin, kept for 10 minutes, and then washed off. warm water. Also, to care for problematic or aging skin, you can use a decoction of rice bran.

19. Benefits of brown rice for hair

    This cereal is an excellent tool for maintaining healthy hair. Brown brown rice contains vitamins B1, B3, B6, vitamin E, as well as potassium, folic acid and vegetable fiber. These substances are necessary for the growth and strengthening of hair. If your hair is prone to falling out, has lost its shine and elasticity, prepare a revitalizing mask by mixing in equal proportions rice flour And egg white. Then add a glass to this mixture. boiled water, beat until bubbles appear and apply to the scalp, evenly distributing over the strands. Wash off the mask after 10 minutes under the shower without using shampoo. With this care, impurities, excess fat are removed from the hair, the roots are saturated with microelements and vitamins.

20. Prevention of asthma at an early age

    Studies show that the presence of whole grains of brown rice in combination with fish in the diet of babies reduces the likelihood of asthma and wheezing symptoms by 50%.

Brown rice - harm and contraindications

Despite the fact that the benefits of brown rice have been repeatedly proven by the results of numerous scientific studies and practical observations, in some cases this product can harm the body.

• This is mainly due to violations of the conditions of storage and transportation of cereals. To ensure the presentation of grain during long-distance transportation, it is often treated with talc, which, in combination with glucose, causes a number of undesirable reactions from the digestive system.
• When purchasing brown rice in a store, you need to give preference to a domestic product, in last resort grown in neighboring countries. Rice imported from other continents may not meet sanitary standards. It should also be borne in mind that during long-term storage, cereals lose a significant part of their useful qualities. Therefore, it is necessary to pay attention to the date of manufacture indicated on the package.
• The main thing to remember is that in any food you need to observe moderation. The presence of too many brown rice dishes in the daily menu can cause indigestion, flatulence, diarrhea or constipation.

What else is useful?