In rice protein, alkali-soluble gluten with high lysine content accounts for 80%, and the lysine content is higher than other grains, and the amino acid composition ratio is reasonable, which is close to the best amino acid ratio model in protein recognized by the World Health Organization.
The biological value (BV value) of protein is 77, and the utilization rate (PER value) of protein is 2.2 (1.5 for wheat and 1. 1 for corn). The digestibility of protein is over 90%, which is higher than other cereals, so the nutritional value of rice protein is higher.
Rice is rich in nutrition and is one of the main foods of our people.
Taking japonica rice as an example, every 100g of japonica rice contains 6.7g of protein (protein food), 0.9g of fat, 77.6g of carbohydrate, 0.3g of crude fiber, 7mg of calcium (calcium food), 0.36mg of phosphorus/kloc-0, 2.3mg of iron (iron food) and 0/vitamin.
0.16mg, vitamin (vitamin food) B2
0.05 mg, nicotinic acid 1 mg, methionine 125 mg, valine 394 mg, leucine 6 10 mg, isoleucine 25 1 mg, threonine 280 mg, phenylalanine 394 mg, tryptophan 122 mg.
Second, the efficacy of rice
1, the most nourishing is japonica rice.
As a daily edible rice, japonica rice contains starch, protein, fat, vitamin B 1, nicotinic acid, vitamin C, calcium, iron and other essential nutrients, which can provide nutrition and heat for human body. ?
Gu Wan Li said that it has a history of two thousand years to cook porridge with japonica rice for health and longevity. The porridge oil on the top layer of japonica rice porridge can replenish body fluid and essence, which is of great benefit to nourishing yin and kidney essence of human body, and is most suitable for patients, parturients and the elderly.
Japonica rice has the functions of strengthening the spleen and stomach, invigorating middle qi, nourishing yin and promoting fluid production, relieving vexation and thirst, moistening intestines and stopping diarrhea. Can be used for spleen and stomach weakness, polydipsia, malnutrition, post-illness weakness and other symptoms, but diabetic patients should be careful not to eat more.
2. The easiest thing to digest is brown rice.
The contents of protein, fat and vitamins in brown rice are higher than those in polished rice.
Crude fiber molecules in rice bran layer contribute to gastrointestinal peristalsis and are effective for gastrointestinal diseases such as stomach disease, constipation and hemorrhoids.
Brown rice is more nutritious than polished rice, which can lower cholesterol and reduce the chances of heart disease and stroke. Brown rice is suitable for the general population. However, due to its rough taste, dense texture and time-consuming cooking, Gu Wanli suggested washing it before cooking, soaking it in cold water overnight, and then soaking it in an autoclave with soaking water for more than half an hour.
3. Black rice is the most tonifying kidney.
Black rice is rich in nutrients, including protein, fat, B vitamins, calcium, phosphorus, iron, zinc and other substances, and its nutritional value is higher than that of ordinary rice. It can obviously increase the content of hemoglobin and hemoglobin in human body, which is beneficial to the health care of cardiovascular system, the development of children's bones and brains, and can promote the recovery of lying-in women and the weak after illness. It is an ideal nutritional and health food.
Gu Wan Li pointed out that black rice has the effects of nourishing yin and tonifying kidney, invigorating qi and strengthening the body, strengthening the spleen and stimulating appetite, nourishing the liver and improving eyesight, nourishing essence and strengthening astringency, and is a nourishing good product for anti-aging beauty, preventing diseases and strengthening the body. Regular consumption of black rice has a good nourishing effect on patients with chronic diseases, convalescent patients and young children. Because black rice is not easy to cook, it should be soaked overnight before cooking. Children with weak digestive function and old and weak patients are not suitable for eating.
4, the most detoxification is glutinous rice.
Glutinous rice contains nutrients such as protein, fat, sugar, calcium, phosphorus, iron, vitamin B2 and rich starch.
5. The most beautiful thing is coix seed.
Coix seed has high nutritional value and is known as "the king of grass in the world". Coix seed is rich in nutrition, which contains many amino acids such as Coix seed oil, Coix seed fat, sterols, amino acids, arginine, vitamin B 1, carbohydrates and other nutrients. Has the effects of promoting diuresis, eliminating dampness, invigorating spleen, relieving diarrhea, and clearing away heat and toxic materials.
Gu Wan Li said that Chinese medicine believes that Coix lachryma-jobi seed is sweet and light in taste, slightly cold in nature, and enters the spleen, stomach and lung meridians, which has therapeutic and preventive effects on diarrhea due to spleen deficiency, severe muscle soreness and joint pain.
6. The most nourishing thing is millet.
Millet is also called rice, millet and millet. It is rich in protein, fat, sugar, vitamin B2, nicotinic acid, calcium, phosphorus, iron and other nutrients. Because millet is easily digested and absorbed by human body, it is called "healthy rice" by nutrition experts. ?
Millet has the effects of invigorating spleen, regulating middle energizer, benefiting kidney qi, clearing away deficiency and heat, inducing diuresis and treating polydipsia. It is a good nutritional rehabilitation product for treating spleen and stomach weakness, physical weakness, impaired essence and blood, postpartum weakness and anorexia.
Gu Wan Li pointed out that because millet is slightly cold, people with qi stagnation and elderly people with weak constitution and long urine should not eat more.
Delicious rice, whether steamed, boiled, fried or made into exquisite snacks, is very delicious and healthy. As a staple food, rice contains 10% of nutrients, which is the most nourishing and nutritious. There are many kinds of rice. The therapeutic effects of japonica rice, black rice, brown rice and glutinous rice are different, and everyone can choose according to their own physique.
Extended data:
Edible efficacy
1. Control weight
The scientific community has been debating whether rice helps to lose weight. 2065438+September 22, 2004 Australian scientists said that there is evidence that rice helps to control weight, especially black rice, so they encouraged Australians not to give up eating rice and should try to eat brown rice or black rice.
Zumin Shi, Ph.D., University of Adelaide School of Medicine, pointed out that rice is no longer popular because Australians pursue a low-carbohydrate and high-protein diet. But he said, in fact, rice is very helpful to regulate weight.
Dr. Shi said that it is generally believed that starchy foods such as rice may lead to weight gain, but in fact, the quality differences between carbohydrates will make the results different. There is evidence that using whole grains is beneficial to weight control. At the same time, a large number of studies have proved that eating rice not only helps to control weight, but also prevents hypertension and dyslipidemia.
However, he also warned that this view still needs to be compared with other studies, such as the study that rice may lead to increased blood sugar or diabetes.
Dr. Shi also said that rice is usually cooked with water, so its calorie density is lower than that of pasta, while dark rice such as brown rice or black rice is more nutritious. There is evidence that replacing pasta with rice is beneficial to health, especially unprocessed brown rice or brown rice, which is more beneficial to health than refined white rice.
2. Weight loss value
In fact, as long as we make full use of the three nutrients the human body needs: carbohydrate, protein and fat, we can have a bumpy figure. Among these three nutrients, carbohydrates are, for example, white rice. Carbohydrates produced by the digestion and decomposition of white rice can be most converted into energy by the body, and protein must interact with other organs to produce fuel after being digested with fat.
Step 3 Prevent chronic diseases
Rice is the staple food that most people in China eat every day. If you master the healthy principle of eating rice, you can unconsciously prevent diseases and fight aging, which is extremely beneficial to patients with chronic diseases.
References:
Baidu encyclopedia-rice