Eat rice healthily (2) How to choose rice?

How to buy high quality rice? With the development of economy, there are more and more varieties of rice on the market, which is dazzling when buying. However, as long as you choose rice according to the following principles, there is no problem! -Selecting rice according to varieties. Rice is divided into three categories according to varieties: indica rice, japonica rice and glutinous rice. Indica rice is also called "machine rice" or "long grain rice", and Thai fragrant rice belongs to this category. The particles are slender and have poor viscosity. After cooking, the rice grains are loose and suitable for fried rice. When cooking with it, you should add more water appropriately. Indica rice is more "out of the meal", but it is digested quickly and it is easier to get hungry after eating. Japonica rice is short-grained, rectangular, translucent and moderately viscous. After cooking, the rice grains are a little sticky, but they can still be separated. Suitable for cooking rice or porridge, but the draft is relatively small, "no rice." Pay attention to the word "Jing" when you pronounce Beijing, but don't pronounce "Geng" like Mr. Glutinous rice particles can be rectangular or long, which are called "japonica glutinous rice" or "indica glutinous rice" respectively. It is characterized by white, opaque and sticky rice grains, which cannot be separated after cooking. Generally used to make zongzi, rice cakes, jiaozi and the like. -Choose rice by color. The darker the color, the better. There are white rice, purple rice, black rice and green rice in the market, among which white rice has the lowest nutritional quality and black rice has the highest nutritional value. Nutritional analysis showed that compared with polished rice, the content of B vitamins in black rice was about 4 times that of rice, and trace elements such as potassium, magnesium, iron, zinc and manganese were 4.4 times, 6.0 times, 1.7 times, 3.8 times and 1.7 times that of rice, respectively, and the content of lysine was 2-2.5 times that of ordinary rice. . The color of rice mainly comes from anthocyanins, which have a strong antioxidant effect and are helpful to protect the cardiovascular system and prevent cancer. The darker the color, the strongest antioxidant capacity, so purple rice and black rice are the best choices. Chinese medicine also believes that purple rice can replenish blood and qi, warm spleen and stop deficiency, strengthen brain and tonify kidney, which is related to its high content of trace elements such as iron, zinc and manganese. -Choose the rice according to its thickness. Brown rice is better than polished rice. Rice without fine grinding after hulling is called brown rice. After fine grinding, about 35% of the outer tissue is removed, leaving only the middle "endosperm", and white rice is called polished rice. In the process of kneading, vitamins and various minerals suffer heavy losses, such as vitamin B 1 loss of nearly 80%. In the process of refining, most dietary fiber is also lost. Therefore, although the taste of brown rice is rough, its nutritional value is much higher than that of polished rice. -Choose rice according to its characteristics. Now you can see bagged non-washed rice in the market, as well as special varieties such as nutritious enriched rice, embryo preserved rice and germ rice. Sand and dust are blown away during the processing of wash-free rice, which is very clean and can be cooked without washing, reducing the loss of nutrition and flavor. Nutritional enriched rice contains certain vitamins and minerals, while embryo rice, embryo rice, etc. Protein, vitamin B, vitamin E, zinc and other precious ingredients are left in the rice embryo, and the nutritional value is much higher than that of ordinary polished rice. -Choose rice according to safety, and organic rice and green rice are more assured. Heavy metal residues in rice are related to the environmental quality of farmland where rice is planted, and pesticide residues in rice are related to cultivation management measures. The rice labeled "organic food" and "green food" is proved to come from clean and pollution-free farmland environment, and no toxic pesticide residues are used, so it will be more reassuring to eat and usually taste very satisfactory. At least you can choose pollution-free agricultural products. While ensuring good health, it can also promote the protection of the ecological environment!