Rice米饭

Food · Grains & Legumes · 谷物

全球超半数人口的主粮 · 糙米 = 白米 + 麸皮 + 胚芽, 膳食纤维与镁 B 族保留完整 · 无机砷来自土壤, 大水煮法可减少约 50% · 煮熟放凉生出抗性淀粉 · 白米 = 直接致糖尿病是过度简化

What rice is · what milling changes

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米饭是什么 · 碾白改变了什么

Rice (Oryza sativa) is the staple for more than half the world's population and one of the single crops delivering the most dietary energy in human history. Everyday 'white rice' and 'brown rice' are essentially the same grain at different stages of processing.

A complete rice grain has three layers:

Husk (outer shell): removed in both white and brown rice; not eatenBran and germ: the outer layers; carry fiber, fat, magnesium, B vitamins, and plant polyphenolsEndosperm: almost pure starch with small protein; makes up the bulk of the grain
Milling strips away the bran and germ, leaving the white endosperm. The benefits: softer texture, longer shelf life (less fat means less rancidity). The cost: fiber, magnesium, B vitamins, and polyphenols drop sharply.

Common varieties worldwide: japonica (East Asian short-round) · indica (Southeast Asian long-grain) · jasmine (Thai) · basmati (India/Pakistan, high amylose, lower GI) · black/red rice (whole-grain, rich in anthocyanins and polyphenols).

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