The benefits of integral rice to lose weight

Rice is not only a basic food in the diet of the middle of the world’s population, but also one of the foods that help lose weight, and integral (integral) rice (integral) without cooking is recommended to lose weight.

What is integral rice?

Integral rice is not a different type of rice. It is an ordinary rice grain that has not been mechanically prosecuted to remove the peel. This guarantees that integral rice retains all vitamins and minerals.

Caloric value of comprehensive rice

Integral rice cannot be considered a lo w-calorie food. Cooked integral rice contains 110 kcal per 100 g. However, integral rice is not only beneficial for the body, but also serves to lose weight.

The thinning effect is achieved thanks to the properties of integral rice to accelerate metabolism in the human body. Its consumption allows to reduce the 3-4 kg weight in a week.

Integral Rice Properties

The beneficial properties of integral rice are due to its composition, rich in vitamins and minerals (see Table 1).

Vitamins and trace elements contained in 100 grams as a percentage of the daily amount allowed
manganese Four. Five %
selenium 14 %
magnesium eleven %
Proteins 10 %
match 8 %
B3 8 %
B6 7 %
B1 6 %
copper 5 %
zinc 4 %

Tab1 Composition of Integral Rice


Integral rice does not contain gluten and its consumption can reduce the risk of diabetes and heart problems. Integral rice contains biotin (vitamin H) and its supplementation stimulates collagen synthesis, which improves skin and hair. The renewal of almost all body tissues is also favored by silicon and vanadium that contains this food.

Integral rice is rich in pectin and fiber, which eliminates the excess cholesterol and carcinogenic substances from the body.

Regular consumption of integral rice normalizes the function of the pancreas and the gallbladder. It helps reduce blood fats and maintain normal glucose levels, get rid of anxiety and insomnia and relieve depression.

Possible damage

Integral rice itself is not allergenic, but rarely can the ingredients used to make it more durable trigger.

Inappropriate storage of cooked comprehensive rice products can lead to food poisoning.


Integral rice contains a lot of gluten. Eating it too often can cause constipation. Therefore, integral rice should not be eaten more than 3-4 times per week, and the daily ration should not exceed 200 g of cooked product.

Can you eat integral rice to lose weight?

The reasons why it is recommended to include the integral rice in the diet of those who wish to lose weight

  • Eating rice without cooking not only allows you to lose weight, but also eliminate toxins from the organism;
  • A ration of integral rice ensures lasting satiety, allowing longer periods between meals;
  • Integral ric e-based diet allows you to lose weight without suffering energy, vitamin and micronutrient deficiencies.

How to eat comprehensive rice to lose weight (when and how to eat it)

Integral rice is much harder than white rice, so the way of cooking is different. In order for the integral rice, it is beneficial, not detrimental to the body and is used correctly to lose weight, you have to know when to eat and how to cook it, retain as many vitamins and micronutrients.

It is recommended to soak rice in cold water, not to cook it in excess. It is best to leave rice soak during the night. In the morning you can cook quickly. Another option is to put the rice soak before going to work and cook it for dinner.

Integral rice is great as seafood garnish, birds, meat and vegetables.


A glass of cereals with cold water is rinsed. 2 cups of water are poured into a pot (preferably double background) and brought to a boil. Integral rice is poured into boiling water, water and cereals are brought to a boiling and slowly sneaks for 30 minutes. Wrap the cooked rice and let it cook over low heat for 15 minutes.

In the microwave.

Pour boiling water on rice washed in a proportion of 2. 5 cups of water for 1. 5 rice and place it in an adequate glass, ceramic or plastic container in the microwave. Cook at maximum power for 15 minutes. Then you can cover the container with the rice and leave it another 10-15 minutes.

In the oven

Integral rice, cooking properly in the oven, remains crumbled, retains the maximum nutritional benefits and acquires a pleasant aroma. Another advantage of this rice cooking method is that it is easy and it is not necessary to control the cooking process. To cook the integral rice in the oven, use a thick wall pan with lid.

Glue the walls with vegetable oil to prevent the grains from sticking. Pour 1: 2 of water on the grains of washed rice and tell them for 40 minutes at 160 ° C. The cooked rice knows better if it is allowed to cook over heat in the oven off for 20-30 minutes.


Cooking the integral rice in a steam pot allows the most of beneficial vitamins, the oligoements and the slight nuts that are inherent. Pour a cereal glass into a steamed cooking container and pour two cups of water on it. Cut the rice for 30-35 minutes.

Raw (soaked)

Crude integral rice can be eaten on an empty stomach every morning 3-4 hours before a normal breakfast. It favors detoxification and weight loss. The rations of other foods must, of course, be moderate, since otherwise the desired effect will not be achieved. Soak the rice in cold water for 5 days, rinsing it periodically and changing the water. This eliminates gluten and starch from its pores and, when eating it, the rice absorbs as a sponge all the toxins of the intestines, eliminating them from the organism.


All rice nutrients are activated during germination: starch becomes sugars, amino acid proteins and fatty fatty acids. The content of vitamins B and PP, and increases considerably and appears vitamin C, which is not present in ordinary rice grains.

The germinated integral rice is an excellent source of energy, microelements and biologically active vitamins. It is used both in thinning diets and to improve health.

It takes between 7 and 10 days to germinate rice at home. The grains with cold water are poured so that the water only covers them. The container is covered with a light cloth or cardboard so that there is access to the air. The rice is rinsed several times a day and the water is changed. In a week and a half, germinated rice grains are ready to eat.

The germinated rice can be added to cheese or yogurt, eat with cream or sour cream, eat with nuts or added to the sampling with juice or milk.

How to prepare comprehensive rice dishes to lose weight

Sabrous options of comprehensive rice dishes recommended by nutritionists for those who want to lose weight:

  1. Spring salad. Boil half a kilo of prawns and peel them. It melt a small amount of butter (approximately 1 teaspoon) in a Honda pan, add the remains of cleaning the prawns (heads, tails, shells) and small carrots chopped, parsley stems, a glass of white wine. Take the mixture to boiling. Apart, 2 medium onions are fried in olive oil until they are translucent. 1 cup of rice is poured and fry along with the onions for a few minutes until the rice grains become translucent. The breeding broth is poured from the shells in the pan with the rice and is cooked in an open bowl for about 20 minutes until the rice is cooked. Serve the rice with cooked prawns, halves of cooked quail eggs, onion and parsley herbs.
  2. Stuffed Eggplant. Bake the eggplant halves at 200 ° C until they are tender. Depending on the size it takes 20 to 30 minutes. Fry the peppers, apple, carrot and chopped garlic in oil until soft. Add to fried vegetables a glass of whole rice and crumbled meat of roasted eggplants. Fill the eggplant halves with the filling of rice and vegetables obtained and introduce them in the oven for 15 minutes at 220 ° C. Serve with fresh vegetables and tomatoes.

Col Col dietary fillings Boil a glass of comprehensive rice until it is half ready. Separate the fresh colt leaves from a colt head and hiérvalo until they are medium cooked. Picada onion (3 heads) is fried until golden or sunflower oil is golden.

The raw chicken (1 kg) breast is passed through a meat chopper, mixes with rice, fried onion and 1 raw egg is added to the filling. Colle rolls are formed and placed in an oven source.

Mix a cup of tomato paste in 300 ml of hot water, add a pinch of salt and black pepper. Pour the tomato sauce on the Colos rolls and leave them in the oven for 40 minutes. Cooking temperature – 180 ° C. Serve the rolls of dietary fillings with skimmed yogurt.

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