Useful properties and calorie content of rice

Rice is a healthy product that is part of dietary and therapeutic menus. The energy value and caloric content of the product depend on the type, and this should be taken into account when preparing a rational and balanced diet. Knowing its beneficial properties, you can correct pathological symptoms. There are also contraindications that need to be considered.

The benefits and dangers of rice, how many calories and carbohydrates are in rice, will be discussed in the article.

Chemical composition and trace elements of rice

Rice is one of the main cereals in the Russian diet along with buckwheat, oatmeal, peas and millet. It is used as a side dish, added to salads, soups, minced meat and pies. How many calories, proteins, fats and carbohydrates are in rice?

100 g of dry product contains:

• 300 kcal;
• 7.6 g of proteins;
• 2.6 g of fat;
• 62.3 g of carbohydrates.

As part of there is fiber - 9.8 g per 100 g of cereals.

Glycemic index rice cereal is 60 units.

Trace elements - magnesium, phosphorus, selenium, copper and manganese - satisfy the daily requirement for these elements by more than 30%.

Important! Rice satisfies 20% of the daily requirement for essential amino acids.

Calorie content and BJU of different types of rice

The calorie content of cereals and its composition differ depending on the type... Some varieties are lower in calories, up to 20%, which is especially important for losing weight. The protein content also differs - in some types it is twice as much.

Calorie table and BJU different types of rice.

* Data are for raw product

Calorie content and BZHU depending on the cooking method

The calorie content and BJU of rice vary depending on the cooking method. The data in the table are for white. Rice with additives is calculated for a cereal / additive ratio of 60% / 40%.

Undercooked cereals are considered raw foods... It is not saturated with water, therefore, its caloric content and energy value are significantly higher than that of rice matured to full readiness.

Nutritional value of rice dishes

In ready-made multicomponent dishes, it is more difficult to calculate the calorie content, since, in addition to rice, it contains other ingredients. The combination of cereals with vegetables makes the dish rich in vitamins and fiber, and if meat is included in the composition, the product will contain more proteins and fats.

Approximate calorie content of famous dishes with rice, per 100 g:

• pilaf - 210 kcal;
• cabbage rolls - 156 kcal;
• rice soup with chicken - 67 kcal;
• stuffed peppers - 160 kcal;
• meatballs in tomato sauce - 154 kcal;
• salad with rice and crab sticks - 201 kcal.

Useful properties and vitamins of rice

Rice contains vitamins:

1. Thiamine (B1) - 0.35 mg. Responsible for the work of the nervous system and muscles, coordination of movements and mental activity.
2. Riboflavin (B2) - 0.08 mg. It is necessary for the normal functioning of the immune system, red blood cells, and the functioning of the reproductive organs. Affects the condition of the skin, nails and hair, the function of the thyroid gland.
3. Niacin (B3 / PP) - 5.3 mg.It normalizes lipid metabolism at the level of the whole organism, has a positive effect on blood vessels and improves the state of the microvasculature.
4. Choline (B4) 85 mg Supports the work of neurotransmitter systems, regulates insulin synthesis, promotes the processing of fats in the liver.
5. Pantothenic acid (B5) - 0.7 mg. Participates in the regulation of the adrenal glands, the formation of antibodies, lipid metabolism, regulates the peristalsis of the gastrointestinal tract, affects the level of cholesterol in the blood.
6. Pyridoxine (B6) - 0.55 mg. Participates in the life cycle of erythrocytes, stimulates the nutrition of brain cells and their assimilation of glucose, participates in the metabolism of fats and proteins, and lowers cholesterol levels.
7. Folic acid (B9) - 35 mcg. Participates in the development of the nervous system, regulates the division and maturation of erythrocytes in the bone marrow.
8. Tocopherol (E) - 0.8 mg. Antioxidant of natural origin. Protects cells from the harmful effects of free radicals.
9. Biotin (H) - 12 mcg. Regulates protein, fat and carbohydrate metabolism, promotes collagen production.

A rich vitamin composition makes rice an irreplaceable product on the menu of people with different diseases.

Benefits for the human body

Why rice is useful for the body:

1. For the heart and blood vessels. Rich in potassium, which is essential for heart function.
2. For the kidneys. Reduces swelling, removes salts from the body.
3. For the stomach. It has an enveloping effect, reduces the harmful effects of excess hydrochloric acid, therefore it is useful for peptic ulcer and hyperacid gastritis.
4. For diseases of the pancreas. Useful for patients with pancreatitis even during an exacerbation from 2-3 days in the form of grated porridge and soup. It is well absorbed, absorbs toxins, relieves loose stools.
5. Does not contain gluten, therefore it is indicated for patients with celiac disease - a defect in the enzyme that breaks down gluten.
6. Rich in fiber and starch. As a natural sorbent, it is recommended to use it in case of food poisoning to help the body remove toxic substances.

Benefits for men: enhances testosterone production, in combination with seafood serves as an aphrodisiac. Therefore, sushi and rolls are a good choice for a romantic dinner for two.

Benefits for women: Rice is hypoallergenic, which means it can be consumed by nursing mothers. Decoctions and masks from it have found application in cosmetology for rejuvenation, improving complexion and mattifying the skin. A decoction with the juice of half a lemon relieves the skin from pigmentation during pregnancy. Rice water left over after soaking the rice or drained from boiled rice is used to rinse the hair. It makes them stronger, more obedient and shiny.

For kids: one of the first cereals in complementary foods is rice. It coats the walls of the gastrointestinal tract and relieves irritation. The organic substances in the composition participate in the formation of the nervous system and strengthen the immune system.

Important! Rice is a source of energy. Contains a lot of carbohydrates, but little fat, therefore it is necessarily included in the diet of athletes.

Consumption rate

For our country, rice is not a traditional product historically... Therefore, you should not eat it every day - the body is not adapted to this.

According to the Ministry of Health, one Russian citizen relies on 7 kg of cereal per year. This means that it is safe for health to eat a portion of 150 g once a week, on the rest of the week it can be present in the diet as a component of other dishes - in soup, minced meat.

Possible harm and contraindications

Rice is a healthy product, but some need to limit its use.

People with diabetes should reduce their rice dosagebecause it contains a lot of starch. When compiling a diet, you need to take into account the glycemic index of this cereal. Eating large amounts can cause a spike in blood glucose levels.

Due to the risk of constipation, it should be limited in the menu for people with diseases of the gastrointestinal tract, pregnant women and suffering from diseases of the heart and blood vessels, since due to attempts, blood pressure rises.

Rice-based diets

Rice has a low calorie content, therefore it is often included in various dietary schemes... There are also mono-diets based on it. The product meets the requirements of proper nutrition, therefore it is considered a suitable side dish for chicken breast, veal, fish and seafood.

Rice

There are many varieties rice diet.

for example:

1. Hard option. Pour one glass of rice with two glasses of cold water in the evening. In the morning, divide the resulting mushy mass into several parts and eat during the day. Do not add sugar, salt, spices and honey. It is important to consume enough liquid - water or green tea.
2. Soft option - eating rice in combination with fruits (apple, orange), berries, vegetables (carrots, zucchini, broccoli, peppers), mushrooms and chicken. It is important to drink at least 2 liters of liquid per day - 30 ml per 1 kg of body weight.

Honey-rice

A very tough but effective diet... Contraindicated in people allergic to honey. The diet consists of 5 meals - 100 g of rice or rice porridge in water in each. Also, during the day, you need to drink a drink of honey and lemon - a glass every 8 hours.

Rice-buckwheat

More balanced than strict diets on rice.

The principle is:

• in the morning - fruit salad;
• in the afternoon - rice and a small amount of nuts;
• for an afternoon snack - vegetable salad with herbs;
• in the evening - buckwheat with chicken or steamed fish.

Such a diet is easier to adhere to, and the result from it is not worse.

Geisha diet

The strict conditions of this diet indicate that a chiseled figure was not easy for Japanese beauties. You can stick to it for no more than a week.... After it, not only kilograms and volumes go away, but also the condition of the skin and general well-being improve.

For breakfast you need to drink 500 ml of green tea with milk, for lunch - 300 g of boiled brown rice with 500 ml of green tea, for dinner - the same as for lunch.

Conclusion

Rice is useful as a separate product and is used in other dishes. On its basis, you can make up a balanced and nutritious diet for people with chronic diseases, including obesity. When drawing up a dietary menu, one should take into account the type of product and the method of its preparation.