Xiaohong is 35 years old this year and is a girl who likes to study health preservation. She enjoys researching the nutritional value of some traditional grains. One day, Xiaohong saw an article saying that yellow rice is a very precious grain with high nutritional value, so she bought a packet of yellow rice and wanted to verify the authenticity of these legends herself.
However, after eating it for a while, Xiaohong found that the taste of this yellow rice was too coarse, and it was still very rough when broken. Moreover, this kind of yellow rice not only has a poor taste, but it is also difficult to swallow when it is beaten into porridge, and at the same time, various side dishes and meat are added, which cannot hide its roughness. Xiaohong felt very disappointed, this is obviously not the kind of soft and delicate and nutritious yellow rice described in the article.
In fact, this is the confusion that many people encounter after buying yellow rice. So what exactly is really nutritious yellow rice?What is the difference between large rhubarb rice and small yellow rice?From the perspective of nutrition and health, how to correctly view and choose yellow rice?So in this article, I will explain the small pockets of senior health manager nutritionist Yuan one by one.
Yellow rice can be simply divided into two categories, one is large yellow rice with larger seeds, and the other is small yellow rice with smaller seeds. There are a few main differences between the two:
First of all, large yellow rice is mainly native to the Huang-Huai-Hai Plain in North China, while small yellow rice is mainly from southwest and south China. Different places of origin determine the difference in germplasm between the two.
According to the regulations, the length is more than 60 mm is rhubarb rice, less than 52 mm is small yellow rice. Large yellow rice grains are long and thin, while small yellow rice grains are short and round.
The aleurone grains in rhubarb rice are larger and more gelatin, resulting in strong glutinous and soft and glutinous taste after cooking. The aleurone grains in the small yellow rice are smaller, the gelatin is also less, and the waxiness after cooking is weaker.
In addition, the protein, fat, calcium, zinc, iron and other nutrients of small yellow rice are better than that of large yellow rice, especially the content of vitamin B1, which can be as much as 5 times that of large yellow rice. However, rhubarb rice is rich in dietary fiber, minerals and other components.
So next, Yuan's small pocket, let's talk about the nutritional advantages of small yellow rice.
In contrast, the nutritional value of small yellow rice is more advantageous, such as:
The protein content of small yellow rice is about 8-10%, which is not only high, but also of good protein quality. Small yellow rice protein contains 8 kinds of essential amino acids, and the types are balanced, and the utilization rate of these proteins is also high.
The vitamin B1 content in small yellow rice is 5 times that of rice, which is the highest of all cereals.
Small yellow rice is rich in calcium, magnesium, zinc, iron and other minerals. The calcium content is more than twice that of polished rice.
Wen Yuan's small pocket.
Small yellow rice contains many flavonoids, such as anthocyanins, etc., which have antioxidant properties, etc. Therefore, small yellow rice has a very strong antioxidant effect.
In addition, the dietary fiber of small yellow rice can reach 15-20%, which is 7-10 times that of polished rice. These fibers not only help intestinal peristalsis, but also provide food for probiotics, thereby optimizing the microecological environment.
According to the above description, small yellow rice is more nutritious. However, we also eat it in moderation.
1] Ye Shu, Nie Haiyan, Study on texture characteristics and viscosity changes of large yellow rice and small yellow rice[J].Grains and Fats, 2021
2] Yao Xiaoyong. Nutritional value of small yellow rice[J].Market Weekly, 2013(7):84-85