Compared with refined rice and white noodles, grains can provide more dietary fiber, minerals, unsaturated fatty acids and B vitamins, which can inhibit the absorption of cholesterol and fat, reduce the concentration of cholesterol in the blood, and can increase gastrointestinal peristalsis and reduce the occurrence of constipation.
The main nutrient of brown rice
The rice bran and germ part of 1 brown rice are rich in vitamin B1, vitamin B2, vitamin B6, vitamin B12 and other nutrients.
2 Although the taste of brown rice is large, its rice bran layer contains rice bran oil, rice bran alcohol, a variety of vitamins, and the nutrient content is rich in rice.
Brown rice can improve the condition of high cholesterol
1 Brown rice is rich in dietary fiber, which is beneficial for gastrointestinal peristalsis, slows down the absorption of sugars and lipids in the intestine, and lowers blood cholesterol.
2 Pantothenic acid and niacin in brown rice can help sugar metabolism and enhance the body's immunity.
3 Rice bran oil and rice bran alcohol contained in brown rice are conducive to the metabolism of cholesterol, low-density lipoprotein, triglycerides and lipids in the human body, and help control blood sugar and blood lipids.
Therapeutic effect of brown rice
1 Brown rice contains B vitamins, vitamin E, can prevent beriberi, maintain skin health, beauty, beneficial acne or dermatitis patients, but also soothe anxious mood; vitamin K can help strengthen bone.
2 The dietary fiber in brown rice increases satiety, reduces food intake, helps control weight, and is suitable for people who lose weight.
How to eat brown rice
1 After boiling brown rice porridge, the taste is softer, and the nutrients are easier to absorb, which is suitable for the elderly.
2 Soak the brown rice for 2 hours before boiling, which can make it easy to soften and cook, and when cooking, you can add more water than when cooking rice, so as not to make the brown rice taste too hard and affect the taste.
3 Brown rice can be stored in the refrigerator to avoid insects.
The diet of brown rice should be avoided
1 Brown rice peel contains phytic acid ingredients, before cooking should be soaked in 40-60 ° C warm water, phytic acid can be dissolved, so as not to affect the intestinal absorption of calcium, magnesium, iron and other nutrients.
2 Brown rice is not easy to be digested by the gastrointestinal tract, and should be chewed slowly when eating to avoid indigestion and a burden on the stomach and intestines.
Recommended recipes:
Sweet potato brown rice
Ingredients: 160 g of brown rice, 90 g of sweet potatoes, 500 ml of cold boiled water
method:
1. Wash the sweet potatoes and cut into chunks.
2. Wash the brown rice, soak for 2 hours, spread the sweet potatoes, put it in the rice cooker and cook it.
Comments: The dietary fiber in sweet potatoes can accelerate the excretion of cholesterol from the body; with brown rice rich in B vitamins and dietary fiber, it helps prevent cardiovascular disease and reduce the concentration of bad cholesterol.
Excerpt from "Yu Renwen said that it is right to lower cholesterol and eat it like this"
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