The researchers found that the risk of diabetes in women who eat three bowls of rice every day is about 1 .48 times that of women who eat1bowl of rice every day, while the risk of diabetes in women who eat more than four bowls will rise to 1.65 times. The amount of rice eaten by men is also related to the risk of diabetes, but it is smaller than that of women.
From this point of view, a reasonable diet plus moderate exercise is the key to reduce the risk of diabetes. People with family history of diabetes and overweight should develop good exercise habits and scientific diet as soon as possible.
How to make ordinary rice nutritious and delicious? Nutrition experts said that American scientists found that soaking brown rice in warm water before cooking can promote its "germination" and stimulate the production of various enzymes in rice. These active substances are very beneficial to human health and nutrient absorption. Studies have shown that eating more germinated brown rice can improve cognitive ability and prevent diabetes.
In this regard, relevant experts said: after soaking brown rice, it can really promote nutrient absorption. For ordinary rice, soaking it before steaming or boiling can also have the same effect. First of all, after soaking, rice grains can fully absorb water. The steamed rice will be full of particles, taste more fluffy and sweet, and help digestion; Secondly, rice contains a substance called phytic acid, which will affect the absorption of protein and minerals in the body, especially important elements such as calcium and magnesium. Although rice contains a lot of phytic acid, it also contains a phytase that can decompose phytic acid. Soaking rice in warm water can promote the production of phytase and decompose most of phytic acid in rice, so that it will not affect the absorption of protein and minerals such as calcium and magnesium. In addition, the time for steaming and cooking can be saved after soaking. Cooking is fast and salty. If you cook more, the nutrients on the surface will be lost with water.
Step 2 soak. Just washed rice should not be put into the pot immediately. According to experience, you can soak 10~ 15 minutes with proper amount of water. Because of the dense structure of rice, it takes a long time for water to adsorb and penetrate into the inner layer. Boiled rice grains are more time-saving than non-soaked rice grains. The soaked rice grains are heated evenly inside and outside, and the rice is soft and delicious.
Step 3 cook. It is not appropriate to cook with cold water. Cooking with boiling water can not only shorten cooking time and save energy, but also better preserve the nutrients in rice.
4. risotto. When the rice is cooked and eaten immediately, the taste will be poor. It is necessary to stew the cooked rice again to make the water evenly distributed among the rice grains. If you cook with a rice cooker, keep the temperature for 10 minutes after cooking, and then press the switch to cook for the second time. If you can't open the lid immediately after the second cooking, stew for another 5 to 10 minutes, so that the rice will be more fragrant.
5. Take it easy. A pot of cooked rice will have different tastes in different parts, so the rice should be fully stirred before eating, and the excess water vapor will be evaporated during the stirring process to make the rice soft and delicious.
Qiaozhuxiang rice
When cooking, adding a little salt and lard to the rice will make the rice soft. When cooking, drop a few drops of vinegar into the water, and the cooked rice will be whiter and more delicious. If dry rice is cooked for a long time, the loss of vitamin B 1 will exceed 30%.
If you skim the rice soup when cooking, the vitamin loss will exceed 40%. The rice is raw. You can pour some rice wine into the rice cooker and cook it for a while. Leftovers can be cooked again You can put some salt in the rice pot water, which tastes like new rice.