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7Rice (lat. Oryza)
Eliseeva Tatyana, editor-in-chief of the EdaPlus.info project Alena Tarantul, nutritionist
E-mail: [email protected], [email protected]
Abstract. The article discusses the main properties of rice and its impact on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. The chemical composition and nutritional value of the product are indicated, the use of rice in various types of medicine and the effectiveness of its use in various diseases are considered. The potentially adverse effects of rice on the human body under certain medical conditions and diseases are analyzed separately. The scientific foundations of diets with its use are considered.
Key words: rice , benefit, harm, beneficial properties, contraindications Beneficial features
Table 1. Chemical composition of rice (according to Food+ ).
Main substances (g / 100 g): Boiled white medium grain unenriched rice contains (per 100 g):
Water 68.61 g
Carbohydrates 28.59 g
Squirrels 2.38 g
Fats 0.21 g
Calories (kcal) 130 kcal
Minerals Mg / 100 g
Potassium 29
Phosphorus 37
Magnesium 13
Calcium 3
Zinc 0.42
vitamins Mg / 100 g
Vitamin PP 0.4
Vitamin B1 0.02
Vitamin B2 0.016
Vitamin B6 0.05
Vitamin B9 0.002
The above table presents data on boiled white (polished) rice - in other words, what, in most cases, we consume in a finished rice dish after mechanical and thermal exposure.
But the amount of useful components in the initial chemical composition of the product varies significantly depending on the type of rice, the degree and type of its processing (cleaning, polishing, steaming), the use of genetic modification technologies, as well as the variety and growing conditions.
To summarize, in general, rice that has undergone the least cleaning (husking, grinding, polishing) retains more nutrients than rice that has gone through several stages of processing.
White rice, which is familiar to us and most common throughout the world, is the most refined product with a ground brown or black outer layer of the rice kernel. In dry rice groats, up to 80% of its mass are carbohydrates, from 2 to 12% are proteins and up to 1.5% are fats. But most often the following ratio is found on the packages: carbohydrates 70-75%, proteins - 6-7%, fats - 0.5-1%, calorie content -330-350 kcal / 100g. The abundance of vitamins polished unfortified rice does not differ.
In unpolished grains, as well as in cereals that have largely retained the bran shell (this category also includes brown rice, which is gaining popularity), there are significantly more vitamins and minerals.
Rice bran preserved (or partially preserved) in such cereals is characterized by a higher content of oils, polysaccharides, proteins and microelements. They contain large amounts of B vitamins and minerals, but in addition, they contain more than a hundred antioxidants and several categories of bioactive phytonutrients: polyphenols, phytosterols, tocotrienols, gamma-oryzanol. Rice grain bran is considered a good plant source of magnesium, selenium, zinc, vitamin E, and omega-3 fatty acids.
In order, on the one hand, to preserve the valuable substances of the bran shell as much as possible, and, on the other hand, to prevent rapid rancidity of oils and spoilage of grain, manufacturers use the technology of heat treatment with rice steam. First, such rice, together with the shell, is soaked in water, and then "blown" with hot steam. Thanks to this steam "pumping", some of the valuable substances from the bran pass into the rice grain, and the starch gelatinizes (gelatinizes).
Due to these factors, consumers often conditionally divide all existing rice, according to the method of processing, into three categories: brown / brown (that is, to some extent retaining a valuable shell), peeled (polished white) and steamed.
GOST 7301-2013 [2] provides a much more detailed division of rice:
• Unhulled - retained after threshing the husk, it is also raw rice (paddy).
• Collapsed - with the husk removed, peeled (husked rice).
• Polished - with the removal of the husk and germ (milled rice).
• highest degree of grinding - with the removal of most of the husks and germ particles (well-milled rice).
• Underpolished - a kind of intermediate option between the two previous ones (undermilled rice).
• Extra-class - with the removal of almost all the husks and germ particles (extra-well-milled rice).
• Steamed - soaked, steamed and then dried rice (parboiled rice). GOST allows steaming both husked and polished rice, so under the definition of "steamed" on the label, there may be a product that is different in terms of the set of chemical elements.
Moreover, even this classification does not take into account the various options for increasing the nutritional value of rice. For example, there are technologies for 15-minute soaking of whole dehulled or ground grains in solutions of B vitamins at a temperature of 90 ° C. It is also practiced to completely spray whole kernels with a solution of vitamins at 35 ° C, followed by drying in an oven. In both of these cases, more vitamins B1, B2, B3, B5, B6, B12 remain in rice (although the second method is considered more effective).
The nutritional value of rice is increased not only with the help of technological processes in production, but also with the help of genetic engineering. So, at the beginning of this century, genetically modified golden rice appeared in laboratories. It got its name for its rich yellow color and increased nutritional value due to the increased content of provitamin A (beta-carotene) in the grain.
The scientific presentation of transgenic golden rice came out in 2000. Five years later, Syngenta biotechnologists presented the second version of transgenic rice. It contains 23 times more beta-carotene than the first version. However, for a long time this rice was not officially grown anywhere, because immediately after its appearance, heated discussions broke out around the world about the safety of GMO products for humans and the environment. It took years to conduct experiments confirming the safety of transgenic rice and its value in the food system. It is believed that to provide 60% of a person's daily requirement for vitamin A, it is enough to eat 100-150 g of boiled golden rice.
Finally, some natural varieties of rice differ from their "relatives" in such features of the chemical composition that allow them to be used for therapeutic purposes. In particular, there is a variety of Japanese rice known as glutinous (sticky) rice. Due to a natural mutation, the starch polysaccharide amylose is almost not synthesized in it [3] , and amylopectin acts as the basis of starch here. And red yeast rice contains monacolin K, which has the potential to reduce abnormally high lipid levels.
Even in the same region, you can find rice varieties that differ in a different genetic set and different concentrations of chemical components. For example, in northeastern India, an increased zinc content was found in the Badalsali variety, and an increased iron content in the Fazu variety. Moreover, the difference between varieties with the highest and lowest content of the component can be huge. Thus, in the Fazu variety, which holds a regional record for iron content, about 215 p,g/g of this mineral was found, and in the Idaw variety, only 11 ^g/g. [four]
When analyzing pigmented Japanese rice varieties, it was found that gamma-oryzanol, very promising from a medical point of view, in black-purple varieties per 100 g of dried weight contains 54.2 mg, in red - 47.3 mg, in green - 44.3 mg , in brown - 43.3 mg. [5]
It is not surprising that with such a variety of "rice variations", the glycemic index for each category of rice will differ.
On the Harvard Medical School website, "rice products" have three lines with different indicators:
• boiled white rice: 73 ± 4;
• rice brown boiled: 68 ± 4;
• rice porridge / boiled: 78 ± 9. [6]
But researchers who have devoted their work to the control of glycemic load and the prevalence of insulin resistance note that the glycemic index of rice depends on the variety, composition, processing method, and the mass of accompanying factors. [7] In general, among rice products, rice chips have the highest index values of 82 ± 2, while rice noodles have the lowest index values of 53 ± 7.
Medicinal properties
White peeled polished rice, which is most often found on store shelves, has a high carbohydrate content, is easily digested by the body, quickly saturates, and in some regions of the planet practically solves the problem of providing the population with food. However, due to the fact that during processing such a product loses its valuable outer shell, in countries where it formed the basis of the diet, massive cases of vitamin B1 deficiency were even recorded in the past, which is considered a key cause of beriberi disease, leading to defeat. nervous and cardiovascular systems.
Thus, it is mainly not white, but pigmented varieties of rice and unrefined (or not completely cleaned) grains containing bran oils that show medicinal properties.
The main components of these oils - unsaturated fatty acids, triterpene alcohols, phytosterols, tocotrienols, alpha-tocopherol, etc. - have demonstrated the ability to improve the lipid composition of plasma in some animals and humans, reducing total cholesterol, plasma triglyceride concentration, while increasing the level of "good" high density lipoproteins.
Potential medicinal properties of rice bran oils (found in test-tube and animal experiments) include their ability to:
• modulate pituitary secretion;
• inhibit gastric acid secretion;
• slow down the adhesion of platelets and the formation of blood clots.
For example, red fermented rice (purple-red from the yeast culture Monascus purpureus) is used as a dietary supplement, primarily as a cholesterol-lowering agent. Experiments have shown that red yeast rice extract can lower total serum cholesterol and "bad" low-density lipoproteins. Chemical analysis of rice components revealed the presence of several monacolins, one of which (monacolin K) is chemically identical to lovastatin, which is widely used in the treatment of hyperlipidemia.
In brown rice, scientists see the basis for a promising means of preventing diabetes and obesity. [eight] And all because the unrefined grain is considered as the main source of gamma-oryzanol (y-oryzanol). Derived primarily from the fat fraction of rice bran and therefore partially retained in brown rice, gamma oryzanol has been shown to reduce glucose tolerance (insulin resistance) and dependence on fatty foods in obese and prediabetic men.
But animal experiments suggest an even wider range of possibilities for this lipid fraction in rice bran and brown rice. For example, gamma-oryzanol has been experimentally demonstrated to cross the blood-brain barrier intact and have a beneficial effect on brain function. [9] Cognitive tests using novel object recognition and the Y-maze showed that eating rice gamma oryzanol allowed mice to complete tasks faster and better.
Similar promising results have been published by another group of scientists. In their study [10] , gamma-oryzanol prevented brain inflammation and cognitive impairment in adult mice. Its impact contributed to the improvement of cognitive functions during the neuroinflammatory response. The authors suggested that the systematic use of gamma-oryzanol can restore memory and cause a pronounced anti-inflammatory reaction.
In general, if we talk about some specific rice components that can have therapeutic effects, then it is gamma-oryzanol that today seems to be the most promising of them. However, just by eating rice bran (and even more so, "semi-peeled" rice) in food, it is rather difficult to gain enough gamma-oryzanol for a therapeutic effect. This compound accounts for about 0.1% by weight of the bran, and approximately 2 g of oil is needed to produce 100 mg of gamma-oryzanol (in the experiments described, mice were given 100 mg/kg of the compound daily).
But this does not negate the prospects for the use of gamma-oryzanol in neurology, cardiology, dermatology and other fields of medicine. There are laboratory studies in which components isolated from rice bran (0.2% concentrations of tocotrienol, phytic and ferulic acids, but especially gamma oryzanol) reduced the size of the colon tumor, suppressed the formation of new vessels in the tumor tissues, and reduced the synthesis of melanin. .
• Nervous system. In animal experiments, switching to a diet based on brown rice resulted in laboratory rats preferring such a high-carbohydrate diet to a high-fat diet. [11] Changes in food preferences have been attributed to the fact that gamma oryzanol (by acting on the hypothalamus) reduced stress in the endoplasmic reticulum.
• The cardiovascular system. Studies show that gamma-oryzanol interferes with the absorption of cholesterol in the intestines. However, the therapeutic use of rice bran oil remains questionable.
In an experiment with 30 volunteers (men with mild hypercholesterolemia 38-64 years old), some of the participants took rice bran oil with a relatively high concentration of gamma-oryzanol (0.8 g / day) for 4 weeks, while others - with a very low concentration (0.05 g /day). Analyzes of both groups showed a decrease in total plasma cholesterol (by 6.3%), "bad" low-density lipoprotein (by almost 10.5%), and the ratio of levels of "bad" and "good" cholesterol (by 18.9%). However, no significant differences were observed between the groups. [12]
In the manifestation of anti-sclerotic properties in animal experiments, black wild rice also showed itself well. [13] It is also often referred to as water rice, Indian rice, and Canadian rice because three of its four varieties naturally grew in North America and only one in East Asia. Today, it can be found in its natural environment in New Zealand and Australia, but it is also cultivated in its historical homeland.
Strictly speaking, wild water rice is not really rice. It belongs to the genus Zizania (Tsitsania), and the sowing rice, the grains of which are sold in our stores, belongs to the genus Oryza. So, although both plants represent the Grass family, they cannot be called very close relatives, and, in general, putting them in the same row (in one article about rice) is not very correct. But interest in wild black rice has been growing so rapidly lately that it is impossible not to mention it.
Wild water rice (tsitsania) has a lower carbohydrate and calorie content than white polished rice of the genus Oryza. And since it is not traditionally cleaned, there are 3-5 times more fiber, vitamins and minerals in it than in polished white. Dietitians see zitzania as a promising target for a healthy diet aimed at lowering cholesterol levels. But it is still premature to declare it a product of more value than, for example, brown rice with a bran shell. First of all, it is not the unique medicinal properties that make it a delicacy, but the labor-intensive harvesting and relative rarity.
Use in medicine
In the wake of the popularity of "dark" types of rice, the dietary supplement industry began producing "rice in tablets / capsules." For example, various manufacturers produce red fermented rice (search engines return it for "brown rice"), which consumers take mainly to reduce the level of "bad" cholesterol.
At the same time, the reviews of people who regularly take such an extract are contradictory. The main claim voiced by those who are dissatisfied is the absence of any positive effect recorded in the analyzes.
Manufacturers of such plant extracts themselves in the accompanying instructions usually describe the possible therapeutic effect of red fermented rice more carefully. They generally emphasize that their fermentation technology rids the product of naturally occurring citrinin mold mycotoxins. And in the list of medicinal properties of rice, they mention the improvement of digestion, the functioning of the respiratory tract, and the immune system. If the rice extract is additionally enriched with coenzyme Q10, then red yeast rice is indicated to be able to support cardiovascular function.
In folk medicine
Speaking about the beneficial properties of rice, traditional medicine also, first of all, describes the use of unpeeled rice grains. Usually with their help, lowering cholesterol levels, they treat atherosclerosis, angina pectoris, they are used to prevent heart attacks and strokes. Rice compresses are applied to the "sore spot" for dislocations, bruises, rheumatism. Sometimes such compresses are used to eliminate the symptoms of colds: runny nose, cough, etc.
But white rice has found application in traditional medicine. Removing excess fluid with it, traditional healers reduce pressure and eliminate swelling. Boiled rice compresses cleanse the skin of boils and carbuncles. And rice water is drunk to disinfect the digestive tract, stop diarrhea caused by infectious diseases.
Rice water is the starch slurry left after rice has been cooked. In some cases, to obtain rice water, the groats are boiled until it is completely dissolved. With a less concentrated remedy - water drained after boiling rice for 15 minutes - it is recommended to wipe the skin or wash, combining the procedure with facial massage elements.
in oriental medicine
In the specialized literature regarding the role of rice in oriental medicine, two almost opposite points of view can be found. According to the first (more common) rice is a product with a weakly expressed "warm" Yang energy. According to the second, it is rather a "cold" product of Yin, since it grows in water and boils in water. And, indeed, "humidity" is a property of Yin products, and "dryness" is a property of Yang products.
These points of view are reconciled by another view, according to which rice has a neutral energy, and the advantage in one direction or another is determined by the way rice is prepared for consumption and the neighborhood in the recipe of other products with a more pronounced onset.
So, for example, for the prevention of heart disease, rice is recommended to be eaten in combination with beef and ginger, to improve the function of the liver and kidneys - with sesame: in this case, rice (50 g) and sesame (25 g) are boiled for a quarter of an hour in 250 ml of water . To normalize the pressure according to the same recipe, rice (50 g) is cooked with corn (25 g).
In one ancient recipe of Chinese medicine, dried ginger powder (about 0.5 tsp) was mixed with rice water, prescribing this remedy for sharp and acute pains in the abdomen. In another, rice was suggested to be excluded from the diet of pregnant women, although it was believed that if a woman does not want to change her eating habit, then it is better not to insist, since there will be more harm from disputes on this matter.
Rice is also included in the recipes of several dietary soups prescribed for cancer patients. There rice is mixed with onion, ginger and chicken egg. But it is believed that the same soup will help to cure colds provoked by Wind and Cold.
As part of the general recommendations for a healthy diet, whole grain rice cereal with salt is advised to eat regularly to improve appetite.
At the same time, raw rice is also used in Chinese medicine. It is prescribed for removing helminths (about 1 tablespoon in the morning before meals). In addition, raw rice grain, crushed and ground into powder, with the addition of a small amount of water, is used as an external compress for inflammation.
The combination of rice with warm water, milk and salt in a special "rice tea" is customary in those parts of Asia where the climate is harsh: Mongolia, Buryatia, Tibet. Such tea with ground rice (0.5 tsp per cup) warms the internal organs of a person.
But in general, in some sources, it is believed that in Tibetan folk medicine, rice is a potentially cold product of Yin, which is not indicated for all "types of the constitution." So, it will be useful for people of the "Bile" type, since the energetic and quick-tempered representatives of this type can balance the internal "heat" and "coolness" with the help of rice. And in people of the "Wind" and "Slime" types, rice can cause an upset gastrointestinal tract, worsen the condition of the kidneys and bladder, and provoke exacerbations of prostatitis.
In the folk medicine of neighboring China, the therapeutic purpose of rice varies depending on the consistency of the rice base.
• Liquid rice. Such a water-cooked product without the addition of seasonings quenches thirst well and helps restore intestinal patency in case of chronic constipation.
• Rice porridge of medium consistency. It is also able to normalize the functioning of the gastrointestinal tract, but, in addition, it increases heat, and, as a result, body temperature and activity in general. Also, such porridge removes traces of diseases from the body.
• Very thick rice. Such a viscous remedy is used in extreme cases of diarrhea when other rice recipes do not work.
• air rice. The "airy" consistency is achieved by drying pre-washed rice and then frying it in a small amount of vegetable oil. After such preparation, rice grains burst and crumble easily. It is believed that puffed rice can improve the recovery of human bone tissue.
But in general, rice porridge in any form in Chinese medicine is designed to normalize the functioning of the digestive organs and restore the body's strength after intestinal disorders.
Weight regulation
"Empty" rice (that is, rice porridge without the addition of oil or jam) very often become the basis of diets aimed at reducing weight and waist size. The authors of these diets emphasize that it is not white polished rice that should be eaten, but unpeeled brown rice.
He earned such a reputation not only because it retains a complex of useful substances, but also because of the fiber in the composition, which provides a longer saturation period. In addition, rice is an absorbent product that effectively absorbs moisture.
As confirmation of the effectiveness of the rice diet, "calculations" by a group of Japanese scientists led by Tomoko Imai are often cited. At the European Congress on obesity in Glasgow, Japanese researchers showed the relationship between the prevalence of obesity in the population and the traditions of eating rice. Statistical data extrapolated to the whole world led scientists to the conclusion that an increase in the average daily consumption of rice by even 50 grams can reduce obesity in the world by 1%.
However, the method of calculation and, as a result, the conclusions set out in the report, soon aroused doubts. It was not intentional falsification, but critics found that there was no direct causal relationship between reduced obesity and increased rice consumption. The Japanese, on the basis of big data sets, in fact, simply stated that in Western countries the percentage of people with obesity is higher than in Eastern ones.
And although people in the East and West do have different eating habits and traditions, there is no evidence that it was rice that provided such a positive advantage, and not lifestyle and nutrition in general.
High-calorie rice is generally not considered by nutritionists as a particularly promising product that can help reduce waist size. Leading gastroenterologists and nutritionists in their interviews talk about the possible weight loss, but, first of all, due to the removal of fluid from the body. In addition, the lack of proteins and fats in the rice mono-diet leads to medium- and long-term loss of muscle mass. Intense physical activity with such a reduced rice diet is not recommended and effective disposal of fat mass does not occur during the rice diet.
Moreover, almost all rice products have a fairly high glycemic index, which provides a rapid increase in blood glucose, which in people with impaired carbohydrate metabolism is more likely to go to fat synthesis.
In cooking
If in assessing the medicinal properties of rice, the degree of its purification from the valuable bran shell is considered the key factor, then in cooking other criteria come to the fore: taste, smell, appearance of cereals and the ability to preserve all these characteristics in a particular dish.
Accordingly, in one of the conventionally accepted "culinary" classifications, and in the classification according to GOST 55289-2012 [14] , rice is divided into three types (with several subtypes according to the characteristics of grain consistency): long-grained, medium-grained, short-grained (round-grained).
Long-grain rice is most often used for cooking pilaf and side dishes. There are many varieties of long-grain rice, but a group of Indian origin known collectively as basmati has gained particular popularity. The word "basmati" itself is translated from Hindi as "fragrant", so it is not surprising that earlier any fragrant rice was imported under this name to the Middle East.
In Indian, Pakistani, Arabic cuisine, varieties of the Basmati group (Type-3, Taraori Basmati, Basmati 370) occupy a leading position due to their pleasant spicy, refined aroma and sweet taste with nutty notes. The aromatic compound that is responsible for these qualities - 2-acetyl-1-pyrroline - can be found in other "ordinary" varieties, but in basmati it is 10-12 times more. Moreover, it is believed that such rice should lie down for at least a year to improve the taste and aroma, and it is better if it "ripens" up to 10 years after harvesting.
The peculiarity of basmati grain is that during cooking, its increase occurs in length, and in width (thickness) it increases slightly. Basmati varieties are generally distinguished by their extra-long (from 6.5-7 mm or more) thin grains, which contain little gluten and are easily separated from each other after washing. It is believed that the best basmati dishes are obtained by steaming.
However, aromatic rice includes not only varieties of the Basmati group. Recently, the popularity of another very fragrant rice, known in our country as "Jasmine", and at home - in Thailand - as "White Jasmine Flower", has been growing, because it really smells like a plant bud with milky notes. In
European cuisines, they try to emphasize this aroma, and not to interrupt it with strongly smelling spices. In Thailand itself, it is prepared in different ways: including with hot spices, with seafood and fish sauce, meat.
Jasmine is also best steamed. In Thailand, for this, the grains are placed in bags made of breathable fabric (for example, muslin), and hung directly in a double boiler or boiler. But we have a more common way of cooking Jasmine - in a saucepan with a closed lid.
How to cook jasmine rice:
1. As usual, the cereal is first washed several times, placed in a cast-iron or other thick-walled pan and poured with water in the proportion of 1.5 cups of water per 1 cup of grain.
2. The water in the pan is quickly brought to a boil at maximum heat with the lid open.
3. After boiling, the fire is screwed to a minimum, the rice is closed with a lid and left for 20 minutes. It is not necessary to add water or even remove the lid so that hot steam does not come out.
4. After 20 minutes, the pan is removed from the heat, and the rice in it is gently fluffed up and left in the pan for another 10 minutes.
From this "Jasmine", if it is not salted first, you can make excellent desserts with coconut milk.
But delicious dessert dishes are also obtained from another variety of rice - glutinous, which is often called sweet. It is a variety of Japanese rice and is often used to make pies and dessert sweets. In particular, in Japan itself, after a long pounding to a pasty state, mochi rice dough is made from it. According to the traditional technology, rice is first soaked overnight, then boiled, and then, periodically wetting and stirring, it is pounded with a large two-handed wooden hammer in a stone mortar. Subsequently, such molded dough goes to soups, ice cream, waffle cakes and other confectionery products.
In general, Japan, thanks to its rice, "launched" at least two culinary phenomena known throughout the world: sushi and sake.
• For sushi , fine-grained white rice is usually used, which, after adding a sauce of rice vinegar, sugar and salt, is called "vinegar rice" - sumesi. Although in some establishments today you can also find sushi made from brown or black rice.
• Sake is an alcoholic drink of 15%, which is more commonly called nihonshu inside the country. The manufacturing technology involves pasteurization and mold fermentation, which is why the best varieties of sake can "hear" the taste of cheese and mushrooms, although apple-grape notes are more common.
Of the types of rice sold in our house, in order not to get confused, sometimes they even make an approximate "culinary card". In it, basmati is more often taken for pilaf, jasmine - for salads and desserts, arborio with a creamy consistency - for risotto soups, camolino - for desserts and cereals, etc. But, of course, each housewife always decides for herself which dish with which rice turns out tastier.
In cosmetology
In cosmetology, rice is used to moisturize the skin, stimulate cell regeneration, whiten and eliminate inflammation. Rice bran components are included both in the creams of various cosmetics manufacturers and in the composition of home anti-aging cosmetics.
In one study, topical application of gamma-oryzanol, derived from rice bran hulls, when applied topically for 28 days, increased skin hydration in 1/3 of the participants, and 90% of all subjects noted that their skin brightened.
At home, with the help of rice flour (whole grains or brown rice ground into powder), peeling, whitening and tightening masks are made. For example, to create a peeling composition, you will need to mix such flour with honey in a ratio of 1: 3, and after applying to the skin, massage for 5-10 minutes. But even after that, the composition does not need to be washed off immediately. If you leave the mixture for another quarter of an hour, it will begin to play the role of a nourishing and whitening mask.
Dangerous properties of rice and contraindications
The use of red yeast rice has been associated with very rare cases of acute, clinically apparent liver injury. As mentioned above, monacolin K, chemically identical to lovastatin, was found in this type of rice, which sometimes causes myopathy (neuromuscular disease) and liver damage. The same rare side effects are noted with lovastatin.
However, even these recorded cases ranged in severity from mild to moderate and resolved spontaneously without special treatment. There have been no cases of acute liver failure or vanishing bile duct syndrome associated with red yeast rice. However, people with liver damage caused by lovastatin should also stop taking red yeast rice extracts.
Nutritionists do not recommend eating white (polished) rice for people with intestinal colic. And in case of disruption of the digestive tract, you should refrain from combining rice with meat products. This combination is considered "heavy" food.
Selection and storage
As we said above, any rice has several key characteristics at once, which manufacturers put on the label:
1. The shape and size of grains range from long-grained product to small broken grains.
2. The degree of purification from the outer layers is from brown (brown) with a low degree of processing to white polished polished rice.
3. An additional exposure parameter - it can be steamed, enriched with vitamins, etc.
4. Variety and/or belonging to a particular varietal group.
5. The brand under which products are produced, packaged or imported.
Therefore, for any rice, the name usually consists of several words, for example : "Long-grain polished basmati + Brand name."
Those consumers who choose rice according to the criterion of usefulness prefer brown (brown) steamed product. If they choose rice for a certain dish, they are guided more by the shape and texture (stickiness / friability) of the grain. If it is most important to preserve the specific smell and taste, look at the varietal group.
But this needs to be corrected. If the first three characteristics (grain shape, degree of purification and additional procedures) are usually indicated honestly by manufacturers, then with varietal affiliation they can "cunning". Such "cunning" is well illustrated by the use of the term "basmati" on packages.
Basmati varieties are distinguished by their extra long, thin grains, but rice is still counterfeited by mixing with other, less expensive varieties. Moreover, the release of counterfeit products takes place all over the world. So, for example, in the UK a few years ago, half of all basmati rice was sold at retail with impurities from other long-grain varieties. In wholesale Indian batches, a third of the rice contained impurities of a cheaper product. At some point, the problem became so acute that it required the introduction of a "DNA certificate" of purity for each batch of basmati. And at the end of the "zero" years of our century, one Indian company even began producing special kits that, using a DNA test, can distinguish real Basmati from counterfeit.
Now it is believed that the rice of this group began to be grown in much larger volumes and the situation with counterfeits has changed for the better, but you still need to pay attention to additional control factors. So, for example, only India or Pakistan, which have exclusive rights to export it, can be indicated as the country of origin of basmati raw materials.
The marketing moves include the mention on the labels of "golden" rice marked "GMO-free". Such a combination is impossible, since the "same", golden rice rich in beta-carotene, is the result of transgenic modifications. Therefore, the word "Golden" in product names usually just indirectly indicates that the package contains darker (that is, less refined) rice.
Of course, there is also a frank falsification, when part of the rice grains in the package is replaced by starchy pseudo-grains. If such a "substitution" is thrown into water, then real grains will swell, and starch will turn into sticky porridge. It is even more dangerous if the "Asian" fake is kneaded from starch, rubber and plastic. These grains look beautiful, but, unlike real ones, they do not sink in water, melt when heated, and give off strong bitterness when chewed.
In addition to the criteria listed above, rice, according to GOST 55289-2012 , is usually divided into 4 classes (highest, 1, 2, 3 classes), according to the criterion for selecting high-quality grain. In the upper class, there should be no yellowed grains at all, and no more than 2% of red ones are allowed. In the third (lower) class, the percentage of yellowed and red grains can be up to 4 and 15%, respectively.
In order to consider the grain before buying, it is often advised to buy rice in a transparent package. However, cereals do not like sunlight, and dark rice, partially retaining bran oils, is no exception. Therefore, it is better to buy it in an opaque package with a transparent "window" for a visual assessment of the quality of the grain and the amount of flour.
In a relatively dry (humidity 60-70%) and cool (up to 18 ° C) place, under a tightly closed lid, rice can be stored for about 12-18 months. The exact date is indicated by the manufacturer on the packaging. But brown rice lasts less because it retains more oils that are vulnerable to light and oxygen.
To absorb excess moisture (and the moisture content of rice may initially not meet the requirements of the standard), sometimes a cloth bag of salt is placed in one jar of rice. And to avoid the appearance of insects - bay leaves, unpeeled garlic cloves or dry citrus zest. Boiled rice is stored in the refrigerator for up to 4-5 days, but there it should be isolated from other products by tightly closing the jar or pan.
Literature
1. US National Nutrient Database, source
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An extended HTML version of this article is available on the edaplus.info website. Rice - useful properties, composition and contraindications
Eliseeva Tatyana, editor-in-chief of the project EdaPlus.info Alena Tarantul, nutritionist
E-mail: [email protected], [email protected]
Received 03/10/2021
Abstract. The article discusses the main properties of rice and its impact on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. The chemical composition and nutritional value of the product are indicated, the use of rice in various types of medicine and the effectiveness of its use in various diseases are considered. The potentially adverse effects of rice on the human body under certain medical conditions and diseases are analyzed separately. Considered scientific basics diets With his application.
