White rice, the staple food of Thai people and many countries around the world is often consider milled rice lacking nutrients. When compared to brown rice. But in fact, white rice has value in itself and can be eaten with benefits if you know how to choose and eat it correctly. ทางเข้า ufabet https://ufabet999.app And the following are tips for eating white rice to get the same benefits as unmilled rice, as recommended by nutritionists.
8 tips for eating “white rice” to get the same benefits as unpolished rice
1. Eat white rice with beans and grains
Beans and seeds are rich in fiber, antioxidants and other nutrients that are beneficial for health. They help control blood sugar, cholesterol and blood pressure levels. What’s more, when eaten with white rice, you get a complete protein. A complete protein is one that contains all nine amino acids in adequate amounts.
Combining these foods is especially important for vegetarians or vegans, as most complete proteins come from animal sources. Try white rice with lentil stew, dal (dried lentils), or black bean chiles.
2. Vegetable rice
Like beans and grains, non-starchy vegetables are also rich in fiber. When combined with rice, they can help increase the fiber that white rice lacks. Vegetables also contain important nutrients, such as calcium, vitamin C, iron, and folate, which can help lower cholesterol and blood sugar levels and may even reduce the risk of certain cancers. Examples include carrot fried rice, leafy green fried rice, and pumpkin fried rice.
3. Eat white rice in a balanced diet with vegetables and meat
A good way to create meals using white rice is to follow the balanced MyPlate principles recommended by the United States Department of Agriculture (USDA). Under these guidelines, half of your plate should be filled with non-starchy vegetables and fruits, one-quarter of your plate should be a protein, such as meat, fish, or poultry, and one-quarter a grain, such as white rice.
This method promotes flexibility and a variety of nutrient intake, while also helping you eat the right amount of white rice. Try serving a quarter of a plate of white rice, a half plate of boiled spinach, and a quarter plate of grilled fish for a quick and balanced dinner.
4. One-dish meal with white rice
While it can be difficult to eat all the meals mentioned above according to MyPlate, such as one-dish meals, it is still possible to eat healthy and nutritious white rice lentils herb, spices and vegetables. With non-starchy vegetables like carrot salad or green salad.
5. Vegetable rice
Vegetable rice is a popular dish in Asian, Persian, and Spanish cultures. The rice may be topped with beans, vegetables such as lettuce, onions, and olives, avocado for healthy fats, and a sauce or gravy for added flavor. Because vegetable rice uses multiple ingredients, it often means you’ll use smaller amounts of each ingredient, including the rice, to make room for a variety of other food groups.
Adding fat, such as avocado or olive oil salad dressing, can increase the absorption of fat-soluble vitamins, such as vitamins A, D, E, and K, and may help with heart health by lowering bad (LDL) cholesterol.
6. Rice topped with vegetables and meat
In some cultures, a vegetable bowl is also known as a burito bowl. Popular toppings for a burito bowl include lettuce, red onion, celery or other non-starchy vegetables, corn, black beans, chicken, beef, pork, or plant-based proteins such as tofu and tempeh. If you’re making a burito bowl using meat, choose lean meats to reduce your saturated fat intake. Research shows that consuming lean red meat in moderation is associated with lower blood pressure compared to higher-fat meats. Try topping your vegetable bowl with Mongolian beef or smoked pork for extra flavor.
7. Delicious with fish, good for your health
Eating fish at least twice a week has been shown to significantly support heart, nervous system and liver health. Fish is also rich in protein, antioxidants and anti-inflammatory compounds, as well as heart-healthy omega-3 fatty acids. Try a variation on the menu, such as squid ink, fried sea bass with Creole sauce served with rice or tuna rice. And don’t forget to add non-starchy vegetables, such as raw or boiled vegetables, to increase fiber and healthful nutrients.
8. Stuffed bell peppers: a delicious and healthy way
Stuffed bell peppers with cooked rice and vegetables is a delicious, healthy, filling and easy way to make a meal. Bell peppers are rich in capsaicin, a potential cancer-fighting compound. This important compound in bell peppers also has anti-inflammatory, blood sugar-lowering, antifungal, antioxidant and other health benefits.