Doctors warn that not everyone is suitable for munching on black rice. Especially for adults over the age of 35, knowing this knowledge can be of great benefit to their health management.
So, what exactly is the nutritional value of black rice, and why do some people need to shy away from it?
1. Nutritional advantages and characteristics of black rice
According to scientific research, every 100 grams of black rice contains up to 72.2 grams of carbohydrates and 9.4 grams of protein, not counting its dietary fiber, vitamin B1, niacin, potassium and magnesium content.
In particular, those trace elements, such as zinc and manganese, are several times higher than ordinary white rice. We people may not understand these technical terms, but simply put, these ingredients are especially good for the body, especially against the increasing pressure of work and the rhythm of life.
However, although black rice is good, its nutrients are not the kind that can be absorbed immediately after eating. Black rice is a coarse grain, its shell is harder, and it is not refined like white rice, so after the husk, it often comes in the form of brown rice, so that more nutrients can be retained.
However, this also results in black rice being less easily digested by our stomachs. If you want to cook it soft and delicious, it takes a lot of thought and time.
2. The relationship between diabetics and black rice
When it comes to controlling blood sugar, many diabetics know that white rice is a big taboo because of its high glycemic index, which may make the blood sugar level "jump" high if you are not careful. However, black rice is different, it has a relatively low glycemic index, which sounds more friendly to diabetics.
However, it's not that simple, and blood sugar control is not determined solely by the glycemic index of food. Despite the potential advantages of black rice for blood sugar control, its high fiber and high nutrient density also mean that diabetics still have to control the amount they eat and not eat as much as they want.
In a specific case, there was a 52-year-old patient who had poor blood sugar control due to long-term consumption of white rice, and the fasting blood glucose and glycosylated hemoglobin test results were not satisfactory. This reminds us that even black rice with a low glycemic index should be treated with caution and not eaten as much as you want.
Although black rice is highly nutritious, it is not suitable for everyone. Especially for diabetic patients, it is still necessary to have an extra eye when choosing food, and not just look at the numbers on the nutrition label.
3. Digestive system considerations: Who should not choose black rice
We often say that people are iron and rice are steel, and if you don't eat a meal, you will be hungry and panic. However, this iron-beaten stomach also has its weakness. Some people's stomachs are like a sensitive little girl, and the slightest stimulation will turn their faces.
Black rice, this nutritious hospitality, although full of enthusiasm, is not something that every stomach can bear. Especially those friends with poor gastrointestinal function, their stomachs may not be able to digest such a hard character as black rice.
Black rice is high in fiber, and after eating it, the stomach has to struggle to digest it. People with weak stomachs may have gas, discomfort, and even pain for a while.
Besides, people with poor gastrointestinal function sometimes have to be careful with even ordinary white rice, let alone black rice with a more stubborn personality.
It's not that black rice is bad, but we have to respect our bodies and listen to them. If people with poor gastrointestinal function insist on competing with black rice, the result is often a lose-lose situation.
4. Traditional Chinese medicine perspective: the physical adaptability of black rice
We Chinese pay attention to the "right medicine" of Chinese medicine, and dietary therapy also depends on physical fitness. In traditional Chinese medicine, what is paid attention to is the warmth and coldness of food, and black rice, which is flat and sweet. This is saying that although black rice is good, it is not suitable for every physique.
Especially those friends who are hot and hot, you have to take it easy. Such people eat warm food, which may make the "fire" in the body more vigorous, and cause symptoms such as dry mouth and constipation.
Therefore, if this part of the population wants to recuperate their bodies through dietary therapy, they may have to take a detour and not bite the bullet. You must know that diet therapy is also a science, and it must be done in accordance with the principles of traditional Chinese medicine.
5. Drug interactions: black rice and tetracycline antibiotics
Let's talk about the relationship between black rice and medicine. This is not to say that black rice can cure diseases, but it is possible that it may react with certain drugs. Tetracycline antibiotics are commonly used to treat a variety of infections.
However, taking these drugs with foods that contain iron and calcium may affect the effectiveness of the drugs. The iron and calcium content in black rice is not low, so friends who are taking this kind of medicine must adjust their diet under the guidance of a doctor.
Black rice, a good friend who is rich in nutrients, is hospitable, but not everyone is suitable to accept its kindness. On the road of pursuing health, we must not only have the enthusiasm for knowledge, but also have the wisdom of discernment.
Don't look at the small grain of rice in the food, the knowledge behind it is huge. Therefore, to eat black rice, it also depends on the person, the physique, and the situation, and you must not generalize.
6. Reasonable consumption: Recommendations for the intake of black rice
When it comes to eating, this is not a simple "three meals". Especially for coarse grains like black rice, it is necessary to pay more attention to science and methods. The average adult's daily intake of coarse grains is recommended to account for about 1/3 of the total food intake.
But specific to black rice, because of its high nutritional value, it is recommended not to eat too much at once, and can be combined with other grains, such as millet, corn, etc., which can not only ensure the comprehensiveness of nutrition, but also avoid nutritional imbalance caused by excessive intake of a single food.
For those who try black rice for the first time, you should start with a small amount and gradually increase it to allow the body to have a process of adaptation. At the same time, black rice is best boiled into porridge or made into multigrain rice with other grains, which is easier to digest and absorb.
Although black rice is highly nutritious, it is not suitable for everyone. In addition to the specific groups mentioned above, there are also situations in which the consumption of black rice should be reduced or avoided.
For example, in the first trimester of pregnancy, due to the sensitive digestive system, excessive consumption of black rice may aggravate symptoms such as nausea and vomiting. In addition, patients who are convalescent after surgery should not consume black rice at this time because their bodies need food that can be easily digested to help them recover.
7. Scientific research and future prospects of black rice
In recent years, with the emphasis on healthy eating, the research on black rice has become more and more in-depth. Researchers are exploring the long-term effects of antioxidants such as anthocyanins, which are unique to black rice, on human health.
In the future, with the advancement of science and technology, it may be possible to cultivate black rice varieties that are more suitable for different groups of people through gene editing and other means, and at the same time, we can make better use of the nutrients of black rice and contribute to human health.
summary
As a food with high nutritional value, the appropriate way and amount of black rice, as well as the taboos for specific groups, are all issues that we need to pay attention to when enjoying the health benefits it brings.
I hope that everyone can look at and use black rice more scientifically, and make it a member of our dinner table, rather than a problem. After all, a healthy lifestyle is not just about eating well, it's about eating right.