Calorie content and BJU of cooked rice
Rice is one of the oldest and most widespread cereals in the world. It is used both as porridge and as an ingredient in other dishes, it is included in the diet and in the daily menu. Such popularity is due not only to the taste of cereals, but also to its usefulness.
In the article you will learn what rice consists of, what calorie content it has, how much protein, fat and carbohydrates it contains, and what properties it has.
The content of the article
Composition and properties
Rice is a storehouse of useful vitamins and minerals... It includes a large number of B vitamins: B1, B2, B5, B6, B9. It is also rich in vitamins H and PP.
Groats also contain useful trace elements: manganese, phosphorus, magnesium, iron, zinc, copper.
Caloric content of species
Caloric content of the product varies depending on how it is prepared.
How many calories are in boiled rice? The calorie content of rice boiled in water is approximately 120 kcal (without salt) or 136 kcal (with salt).
If you prefer to boil rice, drain the water and add butter to make the dish more tasty and satisfying, then know that its calorie content is about 140 kcal.
If you are interested not only in the number of calories (kcal) of boiled rice, but also with various additives, then keep in mind that the calorie content of such a dish can be much higher: with raisins - 170 kcal, with vegetables - 150 kcal, with spices - 140 kcal ...
The calorie content of boiled rice with meat or seafood is 150 kcal and above.
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Nutritional value of rice dishes
For adherents of healthy and proper nutrition and people who monitor their weight and figure, it is important to know kbzh, that is, not only calories, but also the ratio of bju (proteins, fats and carbohydrates) in a dish.
100 g of this cereal contains about 90 g of carbohydrates, 7.5 g of proteins and about 1 g of fat. Moreover, about 95% of carbohydrates are starch, the rest is sugar.
Useful properties of rice
Due to the large amount of vitamins and minerals, cereal has a lot of useful properties... B vitamins and potassium in the composition ensure the normal functioning of the nervous system, heart muscles, improve brain function. Thanks to the use of the product, the risk of blood clots and plaques in blood vessels is minimized.
Amino acids in the composition improve metabolism, regulate the work of the gastrointestinal tract, remove toxins. Eating cereals improves the condition of the skin and hair, strengthens nails and teeth.
It is useful for men to include this cereal in the diet.because it regulates the production of the hormone testosterone. For women, rice is also beneficial as it ensures the normal functioning of the reproductive system. It is useful for pregnant women to eat them, because this culture not only increases the mother's immunity, improves digestion and relieves edema, but also has a positive effect on the formation of the fetus.
On a note. Groats are one of the first to be introduced into the diet of babies due to their safety for the growing body. It is a hypoallergenic nutritious product that provides energy for a long time and strengthens muscles.
Consumption rate
Rice is a product with a balanced composition... But with its frequent use in large quantities, you can harm your health. Therefore, it is recommended to eat no more than 150 g of cereals per day.
Possible harm and contraindications
First of all, it is important to thoroughly rinse the cereal before cooking, since in production it is processed with harmful substances unsuitable for human consumption.
Rice has a high glycemic index - This suggests that its use increases the risk of type 2 diabetes. Therefore, it is better to approach your diet wisely and alternate it with other cereals.
If you follow your figure, then keep in mind that porridge is a high-carbohydrate product, which, with the addition of oil, salt and other additives, becomes also high-calorie.
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Rice-based diets
Rice-based diets are divided into soft and hard... It is recommended to sit on a strict rice diet rarely and only in case of urgent need (or better never).
Hard diets usually last 3 days and suggest the use of boiled cereals (1 glass of dry cereal per day) without adding salt, pepper, other spices and additives. This diet can be diluted with natural juices.
There are options for extending such a diet.... For example, for 3 days they eat exclusively rice, on the 4th day they allow themselves fruit or chicken breast, then again they return only to cereals.
Softer diet options - rice, vegetables, chicken or rice, vegetables, fruits, chicken. Such diets usually last no more than ten days. The diet for the day looks something like this:
- breakfast - rice in water (do not salt);
- lunch - boiled rice with chicken breast;
- afternoon tea - orange;
- dinner - boiled cereal without salt.
The diet may vary depending on specific diet and day of the week.
The nine-day diet is also popular., when the first three days they eat cereal, the next three days - chicken in its various variations, in the last three days - vegetables and fruits in any form.
Important! There are many variations of diets with rice as the main ingredient. One thing remains unchanged: any strict diet is stress for the body, therefore the menu should be composed wisely, and it is better to consult with a specialist before this.
Conclusion
Rice is known for its beneficial properties and excellent taste. Groats are a part of many delicious dishes. It is included in the diet of not only adults, but also children. All kinds of diets are based on rice, but it is important to remember that everything needs a measure.
Be attentive to your body and try to make your diet healthy and varied.