Rice is a wholesome and nutritious cereal and has qualities that make it ideal for any special dietary needs.
- contains only 103 calories per half cup of white rice and 108 calories per half cup of brown rice
- not contain cholesterol
- no fat
- contains no sodium
- is a complex carbohydrate
- not contain gluten and non-allergenic
- is easy to digest
Rice Base Food
Rice is the food core of 17 countries in Asia and the Pacific, eight countries in Africa, seven countries of Latin America and the Caribbean and one in the Near East.
You eat rice every day that do not involve any injury to health. Quite the contrary. Rice is a staple food for much of humanity. Surely all days eat bread and you have no time suggested that it might be something wrong.
In many countries, rice serves as our bread and take it day to accompany meals. In Japan, when you sit at the table in a restaurant the first thing they serve you a dish of white rice. On the other hand, do not serve bread.
By its very low in fat, is an excellent food for maintaining good cardiovascular health as long as you are not adding fat when cooking.
The major component of rice is starch and it is a good source of energy. Provides about 350 calories per 100 grams. Provides 7 percent protein and rich in vitamins B, if consumed integral.
is poor in minerals, especially iron, calcium and zinc and so it is convenient to take it in combination with legumes, vegetables, meat or fish.
must be remembered that the white rice because the defendant has been subjected to, is devoid of nutrients found in the pericarp of the grain, such as fiber, vitamins and minerals. There is the convenience of consuming integral.
The rice should be present several times a week in a balanced diet, either as a main dish or garnish for meat, fish, eggs. It can also be used as dessert.
If we consider the set of all developing countries, rice accounts for 27% of energy consumption and 20% of dietary protein intake. However, although rice is a significant amount of food energy, has an incomplete amino acid profile and contains a small amount of essential micronutrients. Currently, more than 2,000 million people still suffer from micronutrient malnutrition. Malnutrition reduces children's ability to learn, reducing adult productivity and leads to premature death, especially among women and children. Therefore, nutritional considerations are essential to the AIA and the concept that Rice is Life.
While it is necessary to have a more comprehensive documentation on the nutritional properties inherent in the different varieties of rice, it is quite clear that not all varieties have the same nutritional value. Rice is a crop with a very diverse genetic, species Oryza sativa L. have thousands of varieties belonging to subsets of indica, japonica, tropical japonica, glutinous and aromatic.
In West Africa, O. Glaberrima Steud. adds to the variety of rice. In the limited number of varieties studied, iron and zinc can range from 1-6 mg and protein between 5-14 g per 100 g of rice. If better utilized, varieties with higher nutritional value could contribute to reduce the overall populations of malnutrition.
usually due to tradition and preference, we proceed to grind the rice, giving rise to unpolished rice. While this process reduces cooking time and increases their shelf life, it also removes a large percentage of many nutrients including protein, fiber, fat, iron and B vitamins In some countries vaporize the rice grains to preserve the nutrients naturally found in them. Fortification techniques can be used to add essential vitamins and minerals to the grain. Unfortunately, this practice is not widespread in many rice-consuming countries due to limited processing infrastructure.
Composition of Rice
Carbohydrates simple and complex carbohydrates are both important in the diet. They are the fuel which our body takes as much energy. At least half of the calories consumed during the day should come from carbohydrates, especially complex carbohydrates such as rice. Sugar starch and fiber are forms of carbohydrates. Simple carbohydrates are sugars which include glucose, fructose, lactose and sucrose. Complex carbohydrates are composed of chains of glucose molecules, consist primarily of starches and fiber. Starch is the storage form of carbohydrates in plants, in humans is glycogen.
Rice contains a high percentage of carbohydrates (ranging from 23.3 to 25.5 grams per 100 grams of cooked rice). In fact, 90% of the calories in rice come from carbohydrates. This provides more vitamins, complex carbohydrate and fiber than simple carbohydrate foods.
Fiber Experts recommend we consume at least 25 grams of fiber each day to reduce the risk of chronic diseases. Foods rich in fiber help the digestive system and reduce the risk of developing intestinal disorders. Half cup of white rice provides 0.3 grams of fiber. Half cup of brown rice provides 1.8 grams of fiber.
Protein Protein provides amino acids to build and maintain tissues, and to form enzymes, some hormones and antibodies. Proteins function in some regulatory processes of the body and are a good source of energy.
Proteins are unique among the energy nutrients because they contain nitrogen and are composed of amino acid units linked in chains. Essential amino acids are not produced by the body, so they have to be provided by proteins. The eight amino acids must be present at the same time and in amounts necessary to synthesize proteins. In rice the amino acids are well balanced because all eight and in the quantities needed. That is why rice is unique. Despite being limited protein content in rice (from 2.0 to 2.5 mg per half cup of cooked rice) that is considered one of the highest quality protein.
Fat Rice contains only a minimal amount of fat (from 0.2 grams in a half cup of cooked white rice and 0.9 grams in a half cup of cooked brown rice).
Fat is the most concentrated source of energy. Besides providing energy, fat aids in the absorption of fat-soluble vitamins in it. Fatty acids are the basic unit of fat. All fatty acids needed by the body can be synthesized from carbohydrates, fats or proteins, except one - linoleic acid. Linoleic acid represents 30% of total fatty acids found in rice.
Because rice is low fat (less than 1% of calories from fat) and cholesterol is an excellent food to be included in any diet.
Enrichment About 70% of the rice consumed in the United States is enriched. The rice has thiamin, niacin and iron. However, during the grinding process the amounts of these nutrients are low. To compensate for this loss, rice is enriched with thiamin, niacin and iron. All enriched rice is further fortified with folic acid. The enrichment process became law in January 1998. The enrichment levels of these nutrients that are specified by the Department of Food and Drug Administration (FDA) provide a minimum of 2 milligrams of thiamine, 13 mg of iron, 16 milligrams of niacin and folic acid 0.7 milligrams per pound of rice pure.
Folic Acid Folic acid is a B vitamin recommended to women during their reproductive life as an alternative to reduce neuronal defects. Folic acid has been shown to contribute to the maturation of red cells and the synthesis DNA and RNA. The FDA recommends consuming 400 milligrams of folic acid per day from a varied diet. In foods that contain folic acid include beans, green vegetables, fruits and fruit juices. Half a cup of enriched white rice contains 8% of daily recommended intake.
Thiamine Thiamine (vitamin B-1) functions as part of a coenzyme involved in the breakdown of glucose for energy. The proper functioning of the brain and thiamin maintains healthy nerve cells, heart sound, normal appetite and a good mental outlook. As thiamine can not be stored by the body, it is important to include in the daily diet foods containing this nutrient. Include whole grains, enriched breads and cereals in the diet is the best way to get thiamine. Half cup of cooked brown rice provides 6% of daily recommended intake. Half-cup of cooked white rice provides 7% of daily recommended intake.
Niacin Niacin is also required for the breakdown of glucose for energy production. Niacin is essential for healthy skin and nervous system. Half cup of cooked brown rice provides 8% of daily recommended intake. Half-cup of cooked white rice provides 6% of daily recommended intake.
Iron
Most iron in the human body is present in hemoglobin, a protein that consists of a metallic compound that is attached to a protein called globin. Hemoglobin carries oxygen to the tissues to be carried out the oxidation process in cells. Iron is an important component of many enzymes that are required for the breakdown of glucose and fatty acids into energy. Half cup of cooked brown rice provides 8% of daily recommended intake. Half-cup of cooked white rice provides 7% of daily recommended intake.
Riboflavin Rice contains a small amount of riboflavin (vitamin B-2), metabolically important for energy production and maintenance of skin and eye tissue. Half cup of cooked brown rice provides 1% of daily recommended intake.
Vitamin E Vitamin E is soluble vitamin that protects fatty acids and vitamin A and certain fatty acid oxidation in body cells and prevents the breakdown of tissues. Half cup of cooked brown rice provides a minimum amount of potassium.
Calcium Kids need calcium to form a skeleton strong, but their need does not stop there. Throughout adulthood, calcium is required for healthy bones and prevent osteoporosis, a decrease in bone density that can lead to fractures and disability.
Phosphorus Phosphorus is very important in building bones and teeth and plays an important role in metabolism. Half cup of cooked brown rice provides 8% of daily recommended intake. Half-cup of cooked white rice 3% of daily recommended intake.
Potassium Potassium is essential for the synthesis of proteins, for the operation of las enzimas en las células y para el mantenimiento del balance de fluidos del cuerpo.
De acuerdo con la afirmación recientemente aprobada por la Administración de Comidas y Medicamentos (FDA), "las dietas que incluyen comidas que son buenas fuente de potasio y bajas en sodio pueden ayudar a reducir el riesgo de presión arterial alta e infarto". De acuerdo con el USDA, más de 80% de los americanos no consumen la dosis diaria requerida de potasio (3,500 mg). Media taza de arroz moreno cocido proporciona 1% del consumo diario requerido. Y media taza de arroz blanco cocido proporciona un mínimo del consumo diario requerido.
Sodio Sodium helps maintain the balance of body fluids and nerve function for good health. Most Americans consume more sodium than required daily. Cereals such as rice containing a low content of sodium per half cup. The sodium content varies according to levels of salt added during the cooking process. Rice in the ideal food for low sodium diets.
Rice Types
long grain rice and thin, is very dry and loose grain remains after cooking, making it ideal for salads.
glutinous rice, has a high content of starch grains after cooking are stuck to each other. The grain is short and is ideal for Italian recipes such as risotto with Arborio rice varieties and Carnaroli. Other short-grain varieties are used in some Asian dishes, including sushi. Wild rice
, not a true rice but an aquatic plant that grows in Canada and the United States. Is finer than the long grain and has a dark color. After cooking is kept whole, and its interest lies more in its decorative effect in its gastronomic qualities. Parboiled
, has the same nutritional value as the integral and the same golden color turns white when cooked. By wearing a special process before marketing, it is not happening or sticks, but takes longer to cook and absorb less the flavors of accompanying ingredients.
brown rice retains the bran the shell, making it rich in fiber and vitamins.
Basmati Rice, long grain is very fine. After cooking remains whole and loose, while retaining a distinctive flavor. From India. Thai Rice
, is known for its aroma of jasmine.
There are over 2000 varieties of rice grown in the world. The IRRI gene bank in the Philippines retains However around 83 000 varieties. The differences relate to the morphology of the plant and grain, grain quality, resistance to camping, earliness, branching, resistance and tolerance to biotic (weeds, insects and diseases) and abiotic (cold, drought, soil acidity, lack key minerals, etc..) and physical productivity.
• The market for high quality rice with a low rate of fractions (less than 10%) is dominated by Thailand, Vietnam and the United States, and responds primarily to demand from industrialized countries.
• The market lower quality rice (over 10% of fractions) is dominated by Asian countries (Thailand, Vietnam and India) and responds primarily to demand in developing countries in Africa, Latin America or Asia.
- Medium Quality: 15/20% fractions,
- low quality: 25/35% of fractions and fractions to 100% of
Any irregularity (discoloration or residual bran) low quality grade
Three types of grain
long grain rice is 3 times longer than wide (greater than 6 mm). It is lightweight, non-stick and separates easily. There are also long-grain glutinous rice in Laos and Thailand.
medium grain rice is 2 to 3 times longer than wide (5-6 mm), shorter and more inflated than long grain rice.
short grain rice or round is almost as long as broad (4-5 mm long and 2.5 mm thick)
• Long Grain Rice: India and Pakistan basmati, jasmine fragrant rice Thailand, Ferrini Italy.
• Rice medium and short grain, Arborio, Carnaroli, Vialone, Nano
Four varieties of rice
brown rice or whole rice is whole rice which has been stripped of the outer shell called fibrous and inedible husk but retains the germ (embryo) and the shell that make it more nutritious than white rice . In Europe, this rice is commonly called "cargo rice" which is how it is transported by sea. The brown rice green beans usually have not finished yet mature at the time of harvest. This is inevitable because the grains do not ripen all at the same pace throughout the panicle, (and also because of mixed seed varieties. Separating before or after harvest is difficult and expensive. These green beans are also found in white rice, but are less visible to the fact that peeling is deeper.
white rice is husked and polished. Has lost much of its nutrients and contains particularly less niacin, thiamin, magnesium, zinc, iron and fiber than brown rice. In some countries, such as the United States, white rice can be spread with magnesium silicate or coated with a mixture of glucose and talcum ("paddy", "glazed rice).
red rice is rice with red bran layer. It can be Bhutanese Himalayan or tai.
BLACK Rice is characterized by a thin layer of black bran under which there is a white grain. It can be Balinese, Chinese or Thai.
Other
• arborio rice is a round, white rice is considered as one of the finest rice, as it can absorb a lot of cooking liquid without softening too .
• For a taste that characterizes particular, the aromatic rice (naturally scented) are much more flavorful than other varieties. Basmati rice (cultivated in India and Pakistan) is one of the best known and most appreciated; indispensable to Indian cuisine, has a light texture and flavor, dry and perfumed. The aroma of jasmine rice (grown on the plateau of Isarn Northeast Thailand) is also highly valued.
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The higher the number of essential amino acids in a food, the greater its biological value and oats contains six of the eight essential amino acids for proper protein synthesis. 
