2019-09-20 16:16:00
Smart dietitians can find differences in nutrient content between brown rice and milled rice from the food composition table. From the table below, we can see that from left to right, the higher the processing accuracy, the lower the content of vitamin B1 and other nutrients. This is easy to answer why eating plain white rice is monotonous and easy to beriberi. We can calculate this as follows: the yield of 88.8% per 100 grams of milled rice contains less than one third of the vitamin B1 in brown rice. The dietary guidelines for Chinese residents recommend eating about 300 grams of cereals a day, so that the vitamin B1 provided by brown rice basically meets the nutritional needs of the human body. If you eat rice, energy is enough, but the intake of vitamin B1 unexpectedly 70% less, this is the so-called "hidden hunger"! When it comes to the risk factors of chronic diseases, we can say that they are caused by high energy, high fat and high protein. Without knowing, micronutrient deficiency, including B vitamins, is also an important risk factor. Vitamin B1 is closely related to energy metabolism, especially carbohydrate, an important energy source. Traditionally, the requirement of vitamin B1 has been expressed in milligrams per 4187 kJ or 1000 kcal. Nutrient density and nutritional quality index are important concepts for evaluating the nutritional quality of food or diet, and nutritionists are not unfamiliar with them. Well, let's take a look at the nutrient density and quality index of vitamin B1 in milled rice and brown rice.
I don't know, I'm scared! The nutritional quality index of vitamin B1 in milled rice is so low, while that of brown rice is as high as 1.55. It's the same story to calculate calcium or other nutrients. What should we do to improve the quality of dietary nutrition, which can not only absorb too much energy, but also get enough nutrition? Ha! Simple enough, start with healthy staple foods: replace half of the milled rice you eat with less processed brown rice, gradually increase the proportion of brown rice, and encourage eating whole grain food yo.