Most women choose white rice as a side dish - it is soft, tasty, cooks quickly and is familiar to the stomach. And if it is quite suitable for a variety of the usual diet, then for weight loss it is worth buying a brown cereal. It is not a separate variety, but only indicates that it has undergone minimal grinding during processing. The husk is removed, but the shell with all its nutritious and beneficial bioactive substances remains. They give the grains their characteristic brown color.

What are the benefits for weight loss

Nutritionists strongly recommend choosing brown rice for weight loss as the concentration of the maximum amount of vitamins and minerals. All these substances are able to adjust the work of the body in such a way that it is tuned to release unnecessary kilograms.

Here is how cereal is useful in the fight against excess weight:

• even in small quantities, it does not allow you to starve, because it is a nutritious and satisfying product due to its high calorie content (337 kcal);
• do not be afraid of such a large amount of carbohydrates contained in it, because they do not have the ability to be stored as fat in reserve - they are completely processed by the body and burned;
• a small amount of protein allows you to maintain beautiful muscle mass and save it from splitting;
• beneficial effect on the nervous system (thanks to B vitamins) - a good prevention from compulsive overeating, when you want to chew on something;
• the body is cleared of debris accumulated on the walls of the stomach with the help of vegetable fiber;
• as a result, digestion is improved, an extraordinary lightness appears in the stomach;
• the kidneys begin to work a little more intensively, which means that release from excess water also occurs;
• the level of bad cholesterol and triglyceride fats, which appear in the form of deposits in problem areas, decreases.

Due to the special chemical composition, brown rice is so beneficial for weight loss. White also performs similar functions, but they are several times weaker, because it contains much less valuable substances for the body due to the grinding that its grains undergo.

If weight loss is organized correctly, you can lose up to 3 kg per week. However, the result will largely depend on the chosen diet and the amount of servings.

Keep in mind. Losing weight on brown rice will be useful even for diabetics. Because it has a low glycemic index - it lowers blood sugar.

Harm

In some cases, rice weight loss can turn into harm to the body. This is due to side effects that can occur if:

• use the product in large quantities, for a long time and often (namely, this is what all diets require);
• ignore contraindications: constipation, a tendency to bloating and flatulence;
• it is wrong to store grains: after opening the package, they must be placed in the refrigerator, since their shell contains a lot of oils that oxidize when in contact with light and air - the product quickly deteriorates.

Improper use will not lead to weight loss, but to serious health problems. Side effects can manifest themselves in the form of various intestinal disorders and dizziness.

Interesting fact. There is no gluten in brown rice - therefore, even allergy sufferers can lose weight with it.

Choice

In the store you can find rice from different manufacturers. There are packages for $1, and there are packages for $10. Does a high price mean good quality? The question is very important, because bad grains will not contribute to weight loss.

Here's what to look for when buying:

1. Look at the date of manufacture. Real, unpolished brown rice is stored for no longer than a year. The younger he is, the softer and more useful. The exception is the Basmati variety.
2. From China and Thailand, cereals take a very long time to reach our shelves. Therefore, it is better to trust your domestic manufacturer.
3. Another disadvantage of imported grain is that during transportation in ship holds it is treated with pesticides from pests, and to give it a marketable appearance, it is polished with talc and enriched with synthetic vitamins.
4. Swiss is considered the most ecological product.

So read the label carefully before purchasing.

On a note. There may be different names on the packaging: "Brown", "Brown", "Cargo" - but you must understand that all this is one and the same product.

To lose weight quickly and effectively, you need to learn how to cook brown rice correctly. Since it retains its natural shell, it is tougher than its white counterpart. This means that it needs to be heat treated longer. A few secrets will help you get the most out of it.

1. Before cooking, the cereal should be thoroughly washed several times under running cold water.
2. Boil brown rice longer than white rice, otherwise it will crunch unpleasantly on your teeth.
3. It is believed that heat treatment kills more than 90% of all useful substances. So it makes sense to eat raw, pre-soaked in water or sprouted rice.
4. The hunger strike, to put it bluntly, is unbearable. Unsalted, hard rice won't give you pleasure, no matter how well cooked it is.
5. To withstand such a diet, it is necessary to dilute the diet with other foods - low-calorie, but at least tasty (fruits, chicken breast, vegetables).
6. You need to drink at least 2 liters per day.
7. To improve results, you need to play sports or at least increase physical activity.

Such weight loss should be accompanied by consultations with a doctor and a nutritionist, because prolonged and frequent consumption of rice, even if all recommendations are followed, can be harmful to health.

Diet Options

Strict

Six times a day, 60 grams of brown rice is eaten without salt, sugar and oil. Fish and meat are prohibited. Fresh vegetables and unsweetened fruits are allowed. Duration - 1 week. This technique is contraindicated for pregnant women.

Sample menu:

sparing

A glass of boiled or steamed rice in its pure form is eaten for dinner. Breakfast and lunch are as low-calorie as possible, without fats and carbohydrates. Duration - 2 weeks. Often the diet ends with intestinal disorders, so you need to be attentive to well-being. To hold out longer, it is allowed to slightly add food.

Fasting day

Five times a day, a handful of rice is eaten without any additives. It is difficult to tolerate, but the results (2 kg per day) are justified.

Cooking methods

Dietary

If there is no time to cook, you can make a dish in a slow cooker. Pilaf is especially good - with dietary chicken breast and fat-burning spices, it will fit perfectly into any weight loss program.

1. Pour brown rice (200 gr) into the multicooker cup.
2. Pour in 200 ml of water.
3. Set the "Buckwheat" mode.

Quick

In the absence of free time, rice can be cooked in the microwave. Heat treatment lasts only 10 minutes, which means that it will retain the maximum of useful substances.

1. Put the cereal in a microwave-safe container.
2. Pour in water so that it slightly covers it. In the process, the cereal will increase by 2 times in volume.
3. Cover loosely with a lid.
4. Set for 10 minutes at a power of 800.
5. Leave in the already turned off microwave for another 10 minutes. The remaining water vapor will give the cereal softness and crumbly texture.

Baked

Loose dietary porridge is obtained in the oven.

1. Soak a glass of cereal in cold water in the evening.
2. In the morning, strain, pour 2 cups of water.
3. Boil on the stove.
4. Place in the oven for 45 minutes at 180°C.

steamed

Brown rice cooked in a double boiler is softer and more tender, while retaining its nutritional properties.

1. Put the cereal in the bowl of the double boiler.
2. Pour in water in a ratio of 1 to 2.
3. Set a timer for half an hour.

Boiled

1. Soak the rice in cold water for 6-8 hours (preferably overnight).
2. Boil 10 min.
3. After boiling, remove from heat, rinse.
4. Pour in water, cook for another 15 minutes.
5. Remove from the stove, drain the liquid, wrap the pan with a blanket, leave for 10 minutes.

Raw

Nutritionists and doctors say that brown rice can also be eaten raw if it is thoroughly soaked in water. So he will not lose useful substances and will carry out all the cleansing work in the body even faster.

1. A tablespoon of cereal is soaked in a glass of water.
2. Within 5 days, the water must be changed daily.
3. On the 6th day, swollen grains should be chewed as part of any diet when an attack of hunger rolls.
4. The duration of the diet is 5 days.

sprouted

It’s worth mentioning right away that losing weight on raw and sprouted rice undoubtedly turns out to be more effective than with heat-treated products. But at the same time, they are very difficult to tolerate and often cause intestinal disorders even before the long-awaited weight loss.

1. Rinse the cereal in cool water. Remove the floating grains, as they are unsuitable.
2. Soak in a cup so that the water barely covers the grains.
3. Cover with gauze.
4. Moisten it daily with fresh water until white sprouts appear.
5. The scheme of use is the same as that of raw.

Recipes

To cheer up all those who are losing weight, aimed at eating brown rice in diet dishes, we offer the most delicious recipes. On the one hand, low-calorie, on the other - nutritious and very tempting!

With chicken

Brown rice does not have as much protein as is necessary for weight loss so that muscle mass does not suffer. Therefore, it is strongly recommended to diversify the diet with dairy products. Even better - choose a side dish with chicken, the breast of which, as you know, is an excellent dietary meat. Despite the fact that the dish is cooked in a pan, if you follow the quantity, it will turn out to be dietary.

Ingredients:

• 200 gr chicken breast;
• 50 gr brown rice;
• 1 PC. shallots;
• 1 clove of garlic;
• 1 medium sized tomato;
• 500 ml of water;
• 1.5 tsp turmeric;
• 1 bunch of any greens: coriander, basil, mint;
• a little (to taste) olive oil.

Cooking:

1. Turn the chicken breast into minced meat using a blender.
2. Fill the grain with water so that it completely covers it. Cook over low heat.
3. Blanch the tomato, remove the skin, remove the seeds, cut into small cubes.
4. Chop onion, garlic.
5. Pour equal proportions of water and olive oil into a frying pan. Put onion, garlic in it, sauté.
6. Add tomato, simmer for 10 minutes, add turmeric.
7. Put the minced meat in a pan, simmer until cooked.
8. Mix the resulting mass with cereals.
9. Sprinkle chopped herbs on top.

With vegetables and mushrooms

Unpolished Saracen grain goes very well with vegetables, so do not neglect such recipes as part of your diet.

Ingredients:

• 2 cloves of garlic;
• 3 pcs. white mushrooms;
• 200 gr of any vegetables: broccoli, celery, etc.;
• 500 ml of water;
• 200 gr brown rice.

Cooking:

1. Mushrooms cut into cubes.
2. Mince the garlic.
3. Place the cereal in the bowl of a double boiler, add the mushrooms with garlic.
4. Vegetables put in another compartment.
5. After cooking, cut them into small pieces, add to the finished side dish.
6. Close the lid. Insist 10 min.

As for alternative weight loss methods, brown rice is inferior to red and wild rice in this regard. They have even more useful substances, they definitely do not undergo any industrial processing, as they come directly with the husk. So you can take a look at them. As for other cereals, the same effect can only be achieved with the help of buckwheat.

In eastern countries, rice groats are considered a cultural asset. It is mentioned in the greetings of Asian peoples. With the right cooked product, the human body receives irreplaceable nutrients. Approach to the choice of rice varieties must be carefully. It depends on the variety what complex of vitamins is contained in the composition. Eating rice saturates the body, giving it a fairly long feeling of satiety.

Therefore, this product will perfectly fit into the diet of a person who is fighting extra pounds. Brown rice, which will be discussed below, is one of the most useful varieties of this crop. Thanks to him, a person acquires a slender figure and a healthy body.

Groats preparation

Basic knowledge of how to prepare brown rice groats for cooking will help you further in the preparation of white rice, a mixture with wild, barley and buckwheat porridge. Compliance with these simple recommendations will help to cook a tasty and crumbly dish that will bring great benefits to your body.

So, for starters, put the product in a deep container and fill it with the required amount of cool water, so that the liquid level is three centimeters higher than the rice cereal.

Next, vigorously stir the contents of the container. This is how you help dirt and dust from rice grains to rise to the top. After a few minutes, drain the water and repeat the procedure again. There is no recommended number of washes, it is necessary to repeat the procedure until the liquid to be washed becomes clear. This will indicate that this cereal crop is pure enough to continue its preparation.

Washing rice groats, regardless of variety, is considered a mandatory procedure due to the following circumstances:

• thanks to running water, dust and dirt are washed out from the surface of the rice grain, which enters during the transportation of the product to an industrial enterprise;
• the products that we see on the supermarket shelves are often subjected to special chemical treatment. It helps to increase the shelf life of rice cereal. During the washing process, rice grains partially get rid of the harmful shell, which makes further heat treatment more efficient.

Do not neglect this step, because thanks to it you will protect your body from harmful microorganisms and possible allergic reactions.

To prepare crumbly food soaking is a necessary step. In addition, during soaking, sufficiently dense rice grains become softer, which will help bring them to a ready state in a shorter time. At this stage, it is necessary to know that the washed brown rice grains actively absorb the aromas surrounding them. And the liquid used for cooking affects the taste of the finished dish. Therefore, the liquid that will be used to soak the rice groats must be clean, pre-boiled.

The use of tap water at this stage is unacceptable. Otherwise, rice groats acquire the characteristic taste of chlorine, which is part of tap water. Brown rice groats have an interesting taste, slightly reminiscent of the taste of hazelnuts.

For one kilogram of rice groats, you will need to stock up on three liters of clean and salted water. If you have the opportunity, buy mineral water in any supermarket, which contains minerals and vitamins vital for the human body. So you will increase the benefits of brown rice cereal. When deciding to use ordinary water, it is strongly recommended to boil it first.

The temperature regime of the soaking liquid also requires your attention. Experienced cooks advise using a liquid whose temperature will not allow potato starch to curdle. In other words, the temperature of the soaking liquid should not exceed sixty-two degrees.

Another interesting nuance when soaking rice cereal is the addition of salt. Not many people know about this and salt when the dish is almost ready. If for one kilogram of rice grains you used three liters of pure (or mineral) water, then for this volume of liquid you will need to add a little less than two tablespoons of salt.

This amount of salt will be sufficient for the rice grains to absorb the required amount of salt without taking too much. If you are faced with the fact that your cereal gives off some kind of extraneous aroma, then it is advisable to change the liquid during soaking two or three times. The soaking process, on average, takes two to three hours. This is how long it takes for the structure of the grains to soften and be ready for further cooking.

After the time has passed, the rice grits will need to be washed again. It is necessary to stock up on a five-liter container with a round bottom. Let it be something resembling a small basin. At this stage, it is extremely important not to use ice-cold or excessively hot water.

In the first case, rice grains will crack, which will subsequently lead to the boiling of cereals. And in the second - the use of hot water from the tap will actively fill the grains that absorb everything in a row with harmful substances from the water supply. When using boiled water, difficulties should not arise. So, washing, as in the first case, should be carried out until the liquid becomes transparent.

In the process of washing, do not rub the grits with your palms, otherwise it will give off a characteristic rice sediment. Lower your palms to the bottom of the container and lift the grits up with light movements. Repeat the procedure several times, then drain the water.

A clear liquid will indicate that the rice cereal is ready for further cooking. The process of preparing the brown variety seems to be very time consuming and at first can discourage the desire to cook it. However, if you follow these simple recommendations, your dish will turn out very tasty. Also, do not forget about the enormous benefits that come from eating just one serving of this cereal crop.

How much time to cook?

The cooking time of this type of grain is affected by the method you prefer. When deciding to use a slow cooker or a double boiler, the product will be cooked for at least twenty-five minutes (based on the basic parameters of the "Pilaf" mode). If you have qualitatively carried out the pre-treatment of the drilled cereal crop - repeated washing and soaking - then the cooking time is reduced by fifteen minutes.

If you want to get the traditional crumbly consistency, you must first boil the water, which takes an average of five minutes. Then bring the product to the finished state - at least thirty minutes. And leave the rice grains to infuse for another twenty-five to thirty minutes.

In general, cooking on the stove takes a little over sixty minutes. It is worth noting that the rather long process of preparing this cereal crop adversely affects its properties. When boiled in a boiling liquid for more than forty-five minutes, rice grains boil soft and lose most of the beneficial vitamins and minerals that are in the composition.

How to cook rice properly?

Once you have tried the brown variety, you will no longer be able to deny yourself this pleasure. This product can be consumed as an independent dish, lightly seasoned with soy sauce and spices, or as a side dish for all types of meat and fish. It is great to use rice for making low-calorie chicken cutlets. Rice is usually served with boiled vegetables.

So, let's move on to the process of cooking brown rice. This cereal crop has some features that must be observed in order to get a ready-made tasty dish.

First of all, the brown variety must be well cleaned of various contaminants and dust. To do this, the product is thoroughly washed in warm water. There is an ancient belief that rice is washed in seven waters. But in reality, it is necessary to wash the rice so many times that the water after washing becomes clear.

Washing rice is a very important step that should never be ignored. Since, in addition to dust, there are particles of a special substance on rice, which is used to process cereals during cultivation. These substances can be toxic and cause unpredictable reactions from the body, especially if the rice has not been cooked properly.

The next step is soaking the product. There is no consensus on this process. Cooks are divided into two camps - some believe that soaking rice is necessary, while the latter do not understand why waste time on this process. However, if we delve into the biological characteristics of rice grains, we will find that brown rice grains are denser in comparison with the white product we are used to. In order to soften the shell of brown rice, it must be soaked in clean water.

You will need a deep container with cold drinking water. Pour the required amount of rice and leave it for two to three hours; It is permissible to soak brown rice overnight. If possible, change the water (two or three times will be enough).

Regardless of the variety, friable rice is considered the most delicious. Therefore, as in the case of barley and buckwheat porridge, it is extremely important to follow the ratio of water and this product. So, to prepare one glass of brown rice, you need to take two and a half - three glasses of pure water.

Do not forget that the cereal is poured into the water, which is just starting to boil. This nuance is also reflected in the taste of the finished dish.

Cooking this cereal crop must be carried out on low heat. The duration of cooking takes about forty minutes. In the process of cooking cereals, in no case do not mix the contents of the pan. A couple of minutes before completion, it is permissible to lightly shake the pan once or twice. After the time has elapsed, it is advisable to wrap the container with cooked brown rice in a warm terry towel or blanket and leave for fifteen to twenty minutes. During this short period, the grains of rice will absorb the remaining water.

The long-grain version in bags in boiled form should be as soft and crumbly as possible. If it is solid, then hold it still under the lid.

A more modern method of cooking brown rice is to use a slow cooker. If you are a happy owner of this wonderful device, then cooking, firstly, will become much easier, since there is no need to periodically check the readiness of rice, and secondly, the cooking process in a slow cooker takes much less time. So, there are no significant differences between cooking brown rice in the traditional way and cooking it in a slow cooker.

To begin with, the cereal crop is thoroughly washed and soaked, and only then transferred to the multicooker bowl. Then you need to activate the "Pilaf" mode and wait for the sound signal about the end of the multicooker.

Regardless of the brand, any multicooker model contains a special compartment for boiling cereals. Before cooking, pour a small amount of water into it. A large volume of liquid will make the consistency more liquid; as a result, you will get rice porridge. This is done to soften the rice grains.

Each cereal has its own set of rules that help extend the shelf life of the product. They are quite simple, but ignoring them leads to the fact that rice groats begin to deteriorate and subsequently lose their beneficial properties. Following these recommendations will allow you to get all the benefits for your body from the product:

• store unpolished brown or brown rice at room temperature, in a dry and dark place;
• cereals are stored much longer in containers made of tinted glass or ceramics, the presence of a lid is welcome.

A little-known fact, but it is the use of this cereal that helps to lose extra pounds. Rich in vegetable fiber, the product helps to eliminate toxic substances, forcing them to literally “evacuate” from the intestinal area.

And the presence of a large amount of complex carbohydrates in the composition gives the body a false sense of satiety, thereby reducing appetite and preventing a person from overeating. If you are interested in removing excess fluid and unnecessary subcutaneous fat, it is recommended to arrange a fasting day with the help of low-calorie kefir and brown rice.

Choose a suitable day during which you do not have serious physical activity planned. On this day, you need to eat only properly cooked rice side dish and low-fat kefir. In twenty-four hours you will carry out an intensive cleansing of the intestines and the walls of the stomach.

You can learn more about how to cook brown rice in the next video.

Various cereals are an important part of our diet. We cook milk and sweet cereals from them, add them to soups, use them as a side dish and even for baking. But at the same time, not all cereals that can be purchased in a classic supermarket are healthy. So in ordinary white rice there are practically no useful elements, all of them left it during processing. And as an excellent alternative to such a product, nutritionists recommend using unpolished or brown rice. Let's clarify how to cook brown rice and not just, but cook friable? How to cook brown rice delicious?

How to cook brown rice fluffy?

In order to cook friable rice, you need to perform a number of preparatory operations. The first step is to rinse it thoroughly. Such manipulation is extremely important. When washing with cereals, all particles of dust and dirt that could get on it during cultivation and transportation are eliminated. In addition, washing reduces the amount of substances used to process rice. Rinse the cereal in cold water until the water runs completely clear. Then scald the brown rice with boiling water and rinse again with cold water. Then proceed to boil it.

In order to cook brown rice delicious, be sure to soak it in advance. Put the cereal in a deep bowl and pour a significant amount of ordinary cold water. It is quite possible to carry out such a manipulation in the evening and leave the rice all night, or soak it before going to work. The minimum time for soaking cereals is five to six hours.

The prepared rice should be transferred to a cooking dish and poured with cold water. For one glass of cereal, you need to use two and a half to three glasses of water. Pour salt into a saucepan and put it on fire. After boiling, cover the rice with a lid and boil over a fairly high heat for five to ten minutes.

Next, reduce the heat to a minimum and cook the cereal for half an hour without lifting the lid. Then turn off the heat and leave the rice covered for ten to fifteen minutes. This will allow the remaining water to soak into the grains.

How to cook brown rice deliciously:

To prepare a fragrant dish, you need to stock up on one glass of brown rice, one lemon, one head of young garlic and a bunch of parsley. Also use three tablespoons of olive oil, a quarter teaspoon of pepperoncino or paprika.

Prepare rice as described above. Peel the head of garlic, chop the cloves into smaller pieces.
Heat the olive oil in a fairly deep frying pan, fry the garlic in it a little. Finely grate the lemon zest and add to the garlic.

Put the rice in the pan, stir. Add pepperoncino and turn off the heat.
Chop the greens into smaller pieces, add to the rice and mix again.

Brown rice with shrimp

To cook rice deliciously, we use the following ingredients: one glass of rice, half a kilogram of shrimp, a medium orange, four tablespoons of olive oil, twenty grams of almond petals, half a glass of raisins, two hundred and fifty milliliters of yogurt, half a teaspoon of ground cumin and one clove of garlic. Also use some salt and chili depending on your taste preference, a couple tablespoons of lemon juice, and five to seven green onions.

Rinse the rice thoroughly, send it to a deep frying pan, where you have previously melted the butter. Stir, add salt, fill with water (in a ratio of 1: 2) and cook under the lid on a fire of minimum power until the liquid has completely evaporated.

Heat up a frying pan with a couple of tablespoons of olive oil. Fry the shrimp for one minute on each side. Transfer to a plate.
Peel the orange from the zest, and the slices from the films.

Put the orange zest, finely chopped green onions, raisins, and almonds into the pan. Fry for two minutes. Add shrimp rice to these ingredients, salt and pepper, depending on your taste preferences. Cook for three minutes.

To prepare the sauce, combine yogurt with a couple of tablespoons of olive oil, lemon juice, salt, cumin, finely chopped garlic and chili pepper.

Serve the rice garnished with orange slices along with the sauce.

Fragrant rice with vegetables

To prepare such a delicious and fragrant dish, you need to prepare a glass of rice, six hundred milliliters of chicken broth, one medium onion, a couple of garlic cloves and one petiole celery. Also use one medium carrot, some basil, sweet paprika, chili powder depending on your taste preference. Also stock up on three tablespoons of ketchup and the same amount of olive oil.

Cooking deliciously fragrant rice with vegetables is not difficult. Chop the onion, celery and garlic into small cubes. Heat a frying pan with olive oil and fry the prepared vegetables until the onion is translucent. Next, add carrots to them, also chopped into cubes. After a couple of minutes, add rice, mix, cover with a lid and leave for two to three minutes. Gradually pour in hot chicken broth.

Rice will cook in about thirty to twenty-five minutes. Ten minutes before it's ready, season it with basil, paprika and chili. Stir, add ketchup and mix again.

Brown rice is an extremely healthy cereal worthy of taking its place in your daily diet.

Irina Kamshilina

Cooking for someone is much more pleasant than for yourself))

Content

Rice is one of the main food products, there are brown (brown) and white types of the product. The grain is processed by light grinding, its shell retains a brownish color, and the cooked porridge has a slightly unusual taste. For everyone who wants to make their diet rational, nutritionists recommend eating brown or brown rice, which experts call "cargo". This cereal supplies the body with all the necessary minerals and gives a feeling of fullness for a long time.

The benefits and harms of brown rice for the body

To obtain this type of cereal, only the protective shell (husk) is removed during grain processing, and the kernel and most of the bran are not touched, therefore almost all nutrients are preserved. Useful properties of brown or brown rice:

• It's nutritious and satisfying. Carbohydrates, which are in brown (brown) rice, are burned completely.
• The protein that this type of product contains is necessary for muscle tissues, serves to form cells, and ensures their normal functioning.
• Does not contain gluten, which is a strong allergen.
• The high content of B vitamins ensures the smooth operation of the nervous system, the formation of energy.
• Fiber removes toxins, as well as toxins, cleanses the digestive tract, normalizes bowel function, and lowers the acidity of gastric juice.
• Brown or brown rice is able to normalize blood pressure and kidney function. With its regular use, the level of cholesterol in the blood decreases, the development of myocardial infarction and hypertension is prevented.

Unlike white, brown (cargo) rice is of great value to humans. Polished cereals (a white variety of the product) are processed and contain few minerals and vitamins. Brown rice includes a large amount of minerals, dietary fiber, protein, polyunsaturated fats, and is rich in B vitamins. cereals have a low glycemic index and help lower blood sugar.

With the regular use of brown or brown rice in the diet, the following occurs:

• strengthening the nervous system;
• improvement of cardiovascular activity;
• strengthening muscle tone (important for weight loss);
• improvement of the skin condition, hair structure;
• the level of cholesterol and triglyceride fats, which are deposited in problem areas, decreases.

But you can not use brown (brown) rice more than 2-3 times a week, otherwise constipation and bloating may appear. For people with a tendency to these conditions, this product is not recommended. Also, harm to the body can be caused by improper storage. After the purchase, you need to place the opened package of cereals in the refrigerator, because its shell contains oils that oxidize when interacting with air, sunlight and the product begins to deteriorate.

Composition and calorie content of brown rice

Brown rice has a rich composition (100 g of the product contains 330 kcal). He contains:

• fiber;
• alimentary fiber;
• essential amino acids;
• unsaturated fatty acids;
• proteins and a minimum amount of carbohydrate;
• vitamins C, A, E, group B (B1 (thiamine), B9 (folic acid), B3 (niacin), B2 (riboflavin), B6 ​​(pyridoxine));
• magnesium, phosphorus, potassium, zinc.

How to cook it and how much?

To maintain health, it is recommended to include brown (brown) rice in the diet. When cooking, it is better to combine it with vegetables, fish, you can cook pilaf with chicken, lamb or pork. This product is tougher than its white counterpart, so it takes longer to cook. If you are making a side dish out of it, cook like this:

• soak the cereal in cold water for several hours (preferably overnight);
• cook for 10 minutes, after boiling, remove from heat, rinse;
• fill with water and cook for another 15 minutes;
• remove from the stove, drain the liquid, wrap with a blanket, leave for 10 minutes.

brown rice recipes

There is nothing complicated in cooking dark rice (cargo), but there are some features. It is prepared much longer than the usual polished (white) - more than 30 minutes. Cooked cereals can be very tough, and to get a soft and crumbly porridge, you need to soak it in cold water for several hours before cooking or even overnight. This dish is an excellent side dish, dietary and low-calorie.

With vegetables and mushrooms in a double boiler

Dishes cooked in a double boiler are healthy, tasty and juicy. Brown (brown) rice is very easy to prepare using this technique. We take prepared cereals and water at the rate of 1: 2, rinse well with cold water, put them in a double boiler bowl, salt the water a little and pour the cereal with it. We set the timer in the double boiler for 30-35 minutes, at the end of the time the dish is ready.

• garlic - 2 cloves;
• white mushrooms (or any brown) - 3 pcs.;
• vegetables (broccoli, cauliflower, carrots, corn, celery) - to choose from;
• water - 2 tbsp.;
• rice (brown or brown) - 1 tbsp.

Cooking:

1. We take the mushrooms, cut into cubes, finely chop the garlic.
2. We place the rice (brown) in the steamer basket, pour water, add mushrooms with garlic.
3. We put vegetables in another compartment. As soon as they are ready, cut them into small pieces, add to the finished cereal.
4. We close the lid. The dish is infused for 10 minutes, served to the table.

With chicken in a pan

To cook rice (brown) with chicken in a pan, you do not need much time. Use a deep frying pan with a lid. The recipe is very simple, and the finished dish will be not only tasty, but also satisfying. Chicken meat becomes tender and juicy when cooked. But most importantly, such a dish is considered dietary and low-calorie, so you can include it in your diet even when losing weight.

• skinless chicken (take chicken breast, turkey or veal) - 200 g
• rice (brown or brown) - 50 g
• shallot - 1 pc.
• garlic - 1 clove
• tomatoes - 1 pc.
• water - 2-3 tbsp.
• turmeric - 1.25 tsp
• greens (coriander, basil, mint) to choose from - 1 bunch
• sea ​​salt - to taste
• olive oil - to taste

Cooking:

1. We make minced meat with a blender.
2. Pour brown (brown) rice with water so that it covers the cereal. Let it cook on medium heat.
3. Blanch the tomatoes in boiling water for 2 minutes, remove the skin from the tomatoes, peel the seeds, cut into small cubes.
4. Finely chop onion, garlic.
5. Pour one tablespoon of olive oil and water into the pan. Put onion, garlic, bring to softness.
6. Add tomatoes, simmer for 10 minutes, add a teaspoon of turmeric. If desired, you can add lime juice (1 tablespoon) and fresh minced ginger (1 teaspoon).
7. Put the minced meat in a pan, simmer until tender (15 minutes).
8. Mix the resulting mass with rice, decorate with herbs if desired.

Recipe for pilaf in a slow cooker

Pilaf is cooked not only in a cauldron, a deep frying pan, but also in a slow cooker. When using brown (brown) rice, the dish becomes fragrant and tasty, acquires an unusual color. Juicy chicken is ideal for such a recipe, and the added spices will make the dish more original. Pilaf made with brown rice is hearty and low in calories. During the diet, it is consumed in small quantities.

• brown or brown rice - Art.
• water - 2 tbsp.
• onion - 1 pc.
• hot pepper - to taste (1 pod)
• carrots - 1 pc.
• garlic - 2 cloves
• salt - to taste

Cooking:

1. Pour brown (brown) rice into a cup, rinse well (otherwise the pilaf will be with grains of garbage).
2. We clean the onion, pepper and garlic, chop, three carrots on a grater (fine).
3. We put the prepared vegetables in the capacity of the multicooker, turn on the “Baking” mode (suitable for cooking pilaf), set the timer for 5 minutes. We do not add oil.
4. We introduce washed rice (brown), the right amount of water, salt to the vegetables, set the “Buckwheat” mode.
5. After the signal about the end of the program, pilaf with brown rice is ready.

What is the benefit of this type of rice for weight loss?

Brown or brown rice is low-calorie, in 100 g of the product there are only 330 kcal. This is enough for the body weight to begin to gradually decrease. With a high content of fiber and dietary fiber, there is an improvement in the functioning of the intestines, its microflora, toxins and harmful substances are removed, which helps to speed up the process of losing weight. Unprocessed brown (brown) rice is very nutritious, satisfies hunger, provides the body with the necessary substances.

Cooking brown (brown) rice for weight loss:

Option number 1

• We take 1 tbsp. rice cereal, washed, boiled in a saucepan in 2 tbsp. water (30-35 min.).
• Remove from the stove, wrap, after 15 minutes. porridge is ready.

Option number 2

• Add brown rice, cook for 30 minutes.
• Turn off the stove, cover the pan with a towel, leave for 15 minutes. for swelling.

Option number 3

• 1 st. washed brown (brown) rice, boil in 5 tbsp. water.
• We recline in a colander, rinse with hot water, put in a saucepan, wrap with a towel for steaming.

Option number 4

• Washed brown or brown rice is brought to a boil in 2 tbsp. water, put in the oven for 45 minutes.
• To make the porridge more crumbly, the cereal should be soaked for several hours before cooking in cold water.

For effective weight loss, a diet with brown (brown) boiled rice is used. Use this cereal in its pure form, without oil, sugar and salt (portion 60 g). The diet is strict, fish and meat are not used, so you need to diversify the diet with fresh or stewed vegetables and fruits. You must drink at least 2 liters of water per day. The rice diet is designed for only 1 week. Pregnant women should not use this method of losing weight.

• Breakfast: a portion of porridge, grapefruit, green apple or pear (no more than 2 pieces per day).
• Lunch: a portion of porridge, a cup of vegetable broth, stewed or steamed vegetables (cauliflower, white cabbage, kohlrabi, carrots, zucchini, beets).
• Dinner: a portion of porridge (low-fat pilaf is allowed), a cup of vegetable broth, vegetable salad, you need to alternate steamed prunes (several pieces) and figs, almonds (10 pieces), walnuts (4 pieces).

Twice a day it is allowed to eat honey 2 tsp, fruit salad. Every other day you need to include in the diet 1 glass of yogurt or low-fat kefir. Vegetable salad can be prepared from carrots, cabbage, radishes, bell peppers, cucumbers, tomatoes, celery. Dress the salad with lemon or grapefruit juice. The diet of each day should be different from the previous one. If you show patience, the result will not disappoint. After the end of the diet, it is advisable to spend any fasting day once a week.

Photo: what it looks like, brown unpolished rice

Discuss

Rice is a whole culture. In some countries of the East, it is even mentioned in the traditional greeting. If rice is cooked correctly, its benefits to the human body are invaluable. The right variety is a guarantee that complex carbohydrates, vitamins and essential amino acids will be preserved in the cooked dish, relieving hunger for several hours. The product gives energy, as well as beauty to the human body, it is also good for weight loss. The most useful of the existing ones is brown rice. It can be quite rightly attributed to products that give both harmony and health.

Brown rice is grains in a shell, which makes them tougher and, at the same time, has great nutritional value. Calcium and potassium, magnesium and phosphorus, iron and B vitamins can be obtained by cooking it on the stove in a saucepan or in a slow cooker. However, since the grains in the shell are more rigid than polished, it is important to know how to cook brown rice correctly in order to retain all its benefits and nutritional value.

Storing Brown Rice

Each cereal requires special storage conditions. They are not so complicated, but their failure to comply threatens that the product will deteriorate and lose some of its properties. A few simple rules will help you store brown rice correctly and regularly add it to your diet:

• let the home kitchen have small portions of the product;
• observe the temperature regime: heat and frost are completely useless;
• an opaque, dry tin or ceramic jar with a tight-fitting lid is the key to preserving cereals.

Rules for preparing for cooking

Wherever you are going to cook raw rice - on the stovetop or in a slow cooker - it is important to start the process with a good rinsing of the product. This must be done for two reasons. Firstly, during cultivation, and especially during assembly and transportation, various kinds of dirt accumulate on the grains. Secondly, a product that is sold in average stores is processed with substances of greater or lesser harmfulness. Therefore, only prepared rice will be useful for health and weight loss. Rinse it thoroughly under running water until the jets flowing from the colander become transparent. Now you need to pour over the grains with boiling water, then again with cold water. The brown rice is now ready for the soaking process.

Even the most intensive mode in a slow cooker will not make the cereal soft enough if you do not immerse it in water for a while. In addition, swollen grains require less heat treatment time, which means they are more beneficial for both health and weight loss. Pour the washed brown rice with prepared cold water. How much time will it take? At least 5 hours. Therefore, you can soak the product before leaving for work, or at night.

How to cook brown rice on the stove

Even if you are in the process of losing weight, you can properly cook this product on a conventional electric or gas stove. Unlike many other cereals, rice is put into the pan not at the moment when the water boils, but immediately. The proportion should be 1:3, that is, 1 cup of cereal to three cups of water, salt can be added if desired. Pour the product in a saucepan and bring to a boil. Boil for 5 minutes on high heat under a tight lid, then reduce the heat and continue to cook for another half hour. Try not to "disturb", do not mix it - then the structure of the product will not suffer.

After 30 minutes, turn off the stove, but it is worth waiting for some more time until the liquid is completely absorbed. Now the rice is ready. It can be seasoned as you planned and served.

Rules for cooking rice in a slow cooker

As you know, a multicooker is a unique device. She can cook lunch or dinner without much hassle, useful for both well-being and weight loss. Brown rice is no exception.

It is important not to skip the washing and soaking steps of the product. Without the latter, raw rice will not cook properly and will remain too tough.

For cooking in a slow cooker, the proportions of water and the main product change somewhat: for one glass of cereal, we take one glass of liquid. We put the product in a bowl, fill it with water. You need to cook according to the instructions that come with this device. Most modern multicookers have a “rice” mode. During cooking, you do not need to add salt or add something to the product.

When the end signal sounds, you can season the rice and eat it. If you are in the process of losing weight, try not to add oil or keep it to a minimum.

Brown rice is a real, living natural product. With regular use, it will make the skin and hair beautiful, strengthen the circulatory system, charge you with energy for a long time and, of course, promote weight loss, especially when combined with vegetables. By following the proportions, you get a delicious and crumbly rice - a great option for breakfast, lunch or dinner.