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Tip: White rice or brown?



White or brown rice: which is better?

For drivers and athletes who often consider food as fuel, I would almost always go with white rice. Admittedly, the ponytailed girl in the hemp farmer's dress working in the Food Coop will tell you that brown rice is better, but he has a whole "everything that's ever processed is bad". Sure, brown has more nutrients than white rice, but it's a controversial point because the bran that browns the rice contains phytic acid, which ingests or chelates the minerals, along with the inhibition of the enzymes we use Need digestion of food.

White rice, having removed the bran, is free of phytates, but removing the bran also removes the nutrients. Do not worry. Then they strengthen the white rice with iron, folic acid, other B vitamins, zinc and vitamin A, so that white rice is nutritionally in front of brown rice.

Removing the bran means that the white rice does not exist. As much fiber as brown, but tough. Eat a branch of asparagus. In fact, brown rice contains less than 2 grams of fiber per serving. A medium apple contains more than twice as much.

What is insulin release?

Brown rice is absorbed much slower and therefore does not cause as much insulin delivery. A recent study from Brigham and Women's Hospital in Boston documented 1

0,507 cases of type 2 diabetes and concluded that people who ate a lot of white rice (5 servings a week) were 17% more likely Had a risk of contracting the disease who only ate once a week.

The thing is, hardly anyone eats white rice alone, unless they are on the Bataan death march and it's all they've got from their kidnappers. Instead, they eat it with meat and vegetables, which slows down the rate of digestion of the rice and leads to a lower and more sustained release of insulin.

  Cooking rice

How white rice becomes more resistant

There are many ways to make white rice "more resistant" (slower to digest). According to the work of Sudhair Hames and dr. Pushparajah Thavarajah in India, white rice preparation can reduce the number of calories in rice by up to 60% in the following ways by bridging the polysaccharides amylose and amylopectin and making them indigestible:

  1. Boil water
  2. Add 1 teaspoon Added coconut oil.
  3. Add 1 cup of rice.
  4. Boil the rice for about 20 minutes.
  5. Let the rice cool for 12 hours in the refrigerator.
  6. Warm up and eat as if you were Vishnu, the many-armed god, with a fork in each of his hands.

What About Arsenic

If you are worried about arsenic, then white rice is clearly the better choice. Consumer Reports found that brown rice contains about 80% more inorganic arsenic than white rice of the same variety (the arsenic is in the bran).

Likewise, white rice is not associated with food allergies, bloating or other digestive problems that are often associated with cereals in general (and often suffer from lifters and athletes who often eat a lot).


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