The effects of brown rice

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1. Brown rice and how to classify brown rice Brown rice belongs to the group of grains. However, brown rice is classified as a whole grain, although the rice has had the hard outer shell removed, the brown rice kernel still retains the rice bran and rice germ. At the same time, these ingredients contain many other nutrients needed by the body.
Brown rice can be classified into plain brown rice and glutinous brown rice.
Brown rice also has many different types such as short grain brown rice, or brown rice or long grain brown rice... For brown rice before cooking, it is necessary to wash the rice and soak the rice in water for a while. time, then bring the rice to cook, the rice will be cooked faster and easier to digest when used. Glutinous brown rice is usually derived from similar types of glutinous rice such as Huong sticky rice, yellow flower sticky rice, ... and the characteristics of sticky brown rice are usually softer and more flexible than plain brown rice and brown rice is used. sticky rice to cook sticky rice or make cakes... In addition, brown rice can be classified according to the color of the grain:
White brown rice. These types of brown rice are quite popular, and especially rich in nutritional value, and this type of rice is also suitable for the taste of many people. Red brown rice. Red brown rice has a rich nutritional content, especially suitable for people with vegetarian diets or the elderly or people with diabetes. However, when using red brown rice, it is necessary to distinguish this rice from dragon blood rice. Because dragon blood rice can increase the body's glycemic index. And this type of rice is definitely not suitable for people who are suffering from diabetes. Black brown rice. This type of rice is usually quite low in sugar and on the contrary a lot of fiber, along with antioxidants that bring many health benefits. Besides, black brown rice also contains many other nutrients that are good for the health of the user.

2. Effects of brown rice and human health 2.1. Brown rice has a very good effect on heart-related diseases What does brown rice do for normal people and sick people? According to studies conducted to understand the role of brown rice in health, brown rice has many good benefits for heart health. And especially in brown rice contains fiber with the effect of helping to reduce the risk of clogged arteries. Another study published in the American Journal of Cardiology investigating the benefits of brown rice found that increasing your intake of fiber from whole grains or from whole grain products reduced risk of coronary artery disease in postmenopausal women with coronary artery disease.
A study that investigated the anti-inflammatory effects of brown rice published in the International Journal of Preventive Medicine found that the effects of brown rice can help reduce symptoms of inflammation and the risk of related diseases. cardiovascular disease in women who are overweight, obese or at risk for cardiovascular disease.
Furthermore, according to research published in the journal Food Science and Nutrition, researchers who performed studies on the role of whole grains found that whole grains including Brown rice can provide quite a rich content of phenolic substances that help prevent chronic diseases such as cardiovascular disease, diabetes, cancer....

2.2. Brown rice has the effect of helping to reduce bad cholesterol in the body The composition of brown rice has a rich source of soluble fiber. These types of fiber can help reduce bad LDL cholesterol in the blood. Moreover, the essential oil of brown rice also has this same effect. A study on the effects of brown rice published in the American Journal of Essential Nutrition found that rice bran oil, especially the rice bran oil of brown rice, plays an important role in lowering cholesterol.
On the other hand, a study conducted to investigate the role of brown rice published in the British Journal of Nutrition has shown that insulin resistance, as well as total cholesterol and LDL cholesterol in the body, are significantly reduced after consumption. brown rice. In addition, research also shows that a diet rich in whole grains such as brown rice can help increase levels of beneficial HDL cholesterol in the body.
2.3. Brown rice has a role in reducing the risk of diabetes. The glycemic index in brown rice is quite low, and when brown rice enters the body, it is digested slowly, so it does not cause sudden changes in sugar content. blood.
A study on the glycemic index of brown rice published in the International Journal of Food Science and Nutrition showed that the total sugar content released from brown rice was about 23.7% lower than that of white rice. Brown rice is also rich in phytic acid, polyphenols, fiber and oils, so brown rice has many benefits for patients with diabetes and hypertensive conditions. Another study looking at reducing the risk of diabetes published in the Archives of Internal Medicine found that using whole grains including brown rice to replace white rice helped reduce the risk of diabetes. Type 2 sugar. The study results also emphasize that patients with type 2 diabetes should consume carbs from brown rice instead of white rice.

2.4. Brown rice helps prevent cancer Nutritional composition in brown rice contains many compounds with good anti-cancer properties. Therefore, eating brown rice instead of white rice will help prevent cancer better. A study that carried out research on the role of brown rice in cancer risk and published in the journal Cancer Epidemiology and Prevention found that brown rice contains antioxidant compounds that are particularly effective. Good for cancer prevention.
Or another study investigating the role of whole grains published in the Journal of Nutrition also showed that whole grains and vegetables are both important food groups that help prevent breast cancer as well. like other hormone-dependent cancers.
2.5. Brown rice has many effects on the body's weight status Using brown rice instead of white rice not only helps to reduce heart-related diseases, blood sugar but also helps you maintain weight. body is more balanced. Because the fiber content in brown rice has the effect of helping to increase the feeling of fullness, you will be less likely to snack on unhealthy foods - easily causing uncontrolled weight gain.
Moreover, brown rice also helps to lose weight and promote good metabolism in the body. Not only that, brown rice also contains a rich amount of manganese, which helps in the synthesis of fats in the body.
A study that investigated the effects of brown rice on body weight showed the effectiveness of using brown rice for weight management as well as the ability to improve oxidizing enzyme activities in women. pretty good obesity. So, if you want to maintain your weight as well as control your eating habits, you can use brown rice to get the most out of it.

2.6. Brown rice has a good effect on the immune system. The nutritional composition of brown rice contains significant amounts of vitamins and minerals, including quite rich phenolic content and is essential for a healthy immune system.
When the body has a healthy immune system, it can help speed up recovery and resistance to disease agents or infectious agents from the outside environment. Moreover, in brown rice also has a fairly high content of antioxidants that help prevent damage to cells caused by free radicals and help prevent infectious diseases as well as the aging process of the body. body.
2.7. Brown rice has a good effect on the bone system Magnesium content in brown rice can provide about 21% of the daily magnesium requirement with a content of 226 grams of rice to help keep bones strong. Magnesium is known as an extremely important nutrient for the protection of the body's skeleton like calcium and vitamin D. In addition, magnesium is also essential for the conversion of vitamin D into an active form for easy absorption of calcium, while supporting bone formation and preventing bone demineralization. Magnesium deficiency can be associated with decreased bone density and can cause effects related to arthritis as well as osteoporosis with increasing age.
2.8. Brown rice is good for the digestive system The insoluble fiber in brown rice is great for the digestive system. These fibers help ease bowel movements, and also help relieve constipation, as well as hemorrhoids. In addition, brown rice is rich in manganese, which helps support the digestion of fats as well as creating favorable conditions for building a gluten-free diet.

2.9 Brown rice is good for the nervous system The mineral content in brown rice is essential for the nervous system. Manganese in brown rice helps the body form fatty acids and hormones necessary for the functioning of the nervous system. In addition, manganese also helps balance calcium activities in the body to help control the activity of the nervous system and muscles to prevent muscle contractions. Vitamin B in brown rice will help the brain and nervous system work better by increasing metabolism in the brain. The two minerals potassium and calcium in brown rice play an important role in keeping nerve cells and muscle cells in the body healthy. Moreover, vitamin E in brown rice also helps prevent some neurological diseases caused by oxidative damage.
21.0 Brown rice is good for children Brown rice is considered a good source of nutrition as well as complete soluble fiber, so this rice is very good for the development of children. Moreover, the source of insoluble fiber in brown rice is quite rich, which helps to enhance bowel movements and prevent constipation that often occurs in young children. Besides, brown rice is also less likely to cause signs of food allergies. So you can safely use brown rice to cook porridge or cook powder for children.
Although brown rice has many health benefits, but using brown rice you also need to keep a few points in mind including:
Choosing rice so that the rice remains fresh Brown rice can be preserved in vacuum environment for less than 6 months at room temperature. If this time is exceeded, the rice should not be used. You should not store too much brown rice for a long time. Because the natural oil layer in brown rice can be damaged due to long-term storage. Brown rice after being cooked into rice should not be left for too long to be used. Moreover, brown rice should not be eaten when reheating.

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