实际上,一碗煮熟的中等颗粒的糙米富含3.5克膳食纤维,同等量的白米含膳食纤维量却不到一克。
And here's an interesting fact: Research has suggested that a part of the grain known as the subaleurone layer, which is present in brown rice but not in white rice, may provide protection against high blood pressure and atherosclerosis.
有个有趣的事实:谷物里有一种叫亚糊粉层的成分,糙米含有但白米不含有,它可能对高血压及动脉粥样硬化有一定的预防效果。
One large study involving several thousand men and women also revealed that substituting brown rice for white rice may the lower the risk of type 2 diabetes.
一项涉及几千人的大型试验结果也显示,用糙米替代白米可降低患2型糖尿病的风险。
What about wild rice? Interestingly, wild rice is the seed of a water grass. It has slightly more protein than brown rice, and studies have revealed that it has specific antioxidant and cholesterol-lowering properties.
那菰米呢?有趣的是,菰米是水草的种子。它比糙米含有更多的蛋白质,而且研究表明它含有特殊的抗氧化剂,胆固醇含量也更低。
Also, if you are watching calories or concerned with blood sugar, limit your portions to a half-cup, since rice is calorie- and carbohydrate-dense. One cup typically contains over 200 calories and up to 50 grams of carbs.
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