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The scientific name for rice is Oryza. Oryza sativa is the most common species and is subdivided into the long-grain indica, and short-grain japonica. Tools for farming rice have been found in China dating back 8000 years. Merchant traders helped the gradual spread of rice across the continents. Types There are thousands of types of Oryza sativa, which can differ in size, thickness, stickiness, color, aroma, and flavor. Long grains have a slender kernel over four times as long as they are wide. However, whole grain rice is not limited to one color—it also comes in shades of black, purple, and red.
The milling and polishing process removes the majority of naturally occurring B vitamins, minerals, phytochemicals, and fiber, so B vitamins and iron are added back. Of course, when it comes to cooking, specific varieties of rice are often chosen for their unique characteristics. Arborio: A medium-grain rice popular for making risotto and puddings. It undergoes less milling than long-grain rice so it retains more starch, which is released during cooking to produce a naturally creamy consistency without becoming mushy. Unlike other rice cooking methods, water must be added to Arborio rice gradually in segments, with constant stirring, to produce the creamy texture of risotto. Arborio rice is available in both brown and white versions.
Basmati, Jasmine: These are varieties of long-grain rice with fragrant aromas that are available in both brown and white versions. This is because it contains primarily one component of starch, called amylopectin, while other types of rice contain both amylopectin and amylose. Because large amounts of rice are eaten in some countries, along with an increasing worldwide prevalence of type 2 diabetes and insulin resistance, rice intake’s effect on health has been studied. Reports show the GI of rice ranging from 48-93. Low GI foods have a rating of 55 or less, medium GI foods are 56-69, and high GI foods are 70-100. 2 diabetes when comparing the highest to lowest intakes of white rice in Asians.
This same study also found a minor increased risk in Western populations, although the finding was not significant, potentially a result of their lower overall rice intake. In another study observing three large prospective cohorts in the U. The message of these studies was consistent with public health recommendations to replace refined grains with whole grains, and to choose at least two servings of whole grains a day to reduce type 2 diabetes risk. In a large cohort study of 71,750 women from the Nurses’ Health Study and 42,823 men from the Health Professionals Follow-up Study, intakes of brown rice did not lower the risk of ischemic stroke.
However, intakes of brown rice in this group were generally lower than intakes of other grain foods that did decrease stroke risk like whole grain cereals and bran. Should I be concerned about arsenic in rice? Arsenic is a naturally occurring heavy metal found in soil, rock, and water. Organic arsenic is found mostly in seafood and is considered less toxic.
Inorganic arsenic is toxic and found in soil, groundwater, and industrial chemicals. Though a high amount of inorganic arsenic is deadly, long-term exposure to lower levels is also concerning as it may increase the risk of various diseases. In 2012, reports surfaced about the potentially high levels of inorganic arsenic in rice. The amount in our food supply results largely from contaminated groundwater and soil from livestock manure, fertilizer, pesticides, and industrial waste. This is concerning to individuals who eat rice daily. Epidemiological studies have shown that long-term exposure to arsenic can lead to high blood pressure, diabetes, and respiratory diseases.
Arsenic accumulates in rice 10 times more than in other grains due to being cultivated in water-flooded fields, where irrigation water as well as the soil may be contaminated with arsenic. The rice grain easily absorbs arsenic into its roots through water. There is no federal limit for arsenic in food and beverages other than water. One report found as much as 193 ppm in brown rice grown in the southern U.