February 12, 2021
All About That Brown Rice
Whole Grains ExplainedEvery grain starts life as a whole grain. Once the rough rice, which is rice in the inedible husk straight from the field, is collected, the grains are milled to remove the husk and create whole grain or brown rice. The whole grain is the entire seed of a plant, including the bran, germ, and endosperm. The bran is rich in antioxidants, B vitamins, and fiber; the germ, which is the “embryo” of the grain, contains protein and healthy fats. Together as the whole grain, these components provide protein, fiber, and many important vitamins, minerals, and nutrients.
Research shows that eating whole grains may reduce the risk of coronary heart disease, type 2 diabetes, certain cancers, and may aid in weight maintenance. Like fruits and vegetables, whole grains have been identified as a dietary component contributing to better health outcomes, particularly playing a role in reducing the risk of coronary heart disease and colorectal cancer.
Step up your whole grain intake with U.S.-grown rice—a wholesome, nutritious, and sustainable food.
The Dietary Guidelines recommend that half your consumed grains should be whole grains, one cup of brown, wild, red, or black rice provides two of the three recommended daily servings of whole grains. Here are some tips to up your whole grains and get that whole grain goodness!
- Make your rice colorful. Brown, wild, black, red and purple rice are 100% whole grain varieties.
- Try mixing brown and white rice together in your favorite dish for more complex flavor and texture. It’s also a great way to encourage kids to eat more whole grains.
- Cook a double batch of brown rice and keep it on hand for a quick start to your next meal. Cooked rice can be stored in the refrigerator in a tightly covered container for 3 to 5 days or frozen for up to 6 months.
What U.S. rice varieties are available in whole grain?
Every variety! While some whole grain versions may be harder to find, like brown short grain rice, every U.S.-grown rice variety is available as a whole grain and milled (white rice) version.
How to cook brown or whole grain rice?
For the most part the cooking techniques remain the same between white and whole grain rice. Key differences revolve around cooking time and water ratio. Cooking times for whole grain rice usually double in comparison to white rice as does the preferred amount of water to cook with. For best cooking results, always follow package directions. When directions aren’t available, see our rice cooking methods page for guidance.
How to store whole grain rice?
Uncooked: Because of the oil in the bran layer, this rice has a shelf life of approximately six months. Refrigerator or freezer storage is recommended for longer shelf life.
Cooked: Cooked rice may be stored in the refrigerator for three to five days or frozen up to six months. The USDA recommends cooling to 70°F within two hours and from 70°F to 40°F within an additional four hours. Hold cold rice at 41°F or below.
"Kama ilivyoelezwa katika makala ya ""Kila nafaka huanza maisha kama nafaka nzima.""" Baada ya mchele mkali, ambayo ni mchele katika shell inedible moja kwa moja kutoka shamba, ni kukusanywa, nafaka ni milled kuondoa shell na kuunda nafaka nzima au mchele kahawia. Mbegu nzima ni mbegu nzima ya mmea, kutia ndani bran, kiini, na endosperm. Mchuzi huo una vimeng'enya vingi, vitamini B, na nyuzi; mbegu, ambayo ni "mzazi" wa nafaka hiyo, ina protini na mafuta yenye afya. Pamoja kama nafaka nzima, sehemu hizo hutoa protini, nyuzi, na vitamini, madini, na virutubisho vingi muhimu. Utafiti unaonyesha kwamba kula nafaka nzima inaweza kupunguza hatari ya ugonjwa wa moyo, aina ya 2 kisukari, baadhi ya aina ya kansa, na inaweza kusaidia katika kudumisha uzito. Kama matunda na mboga, nafaka nzima zimetambuliwa kama sehemu ya lishe inayohusika katika matokeo bora ya afya, hasa kucheza jukumu katika kupunguza hatari ya ugonjwa wa moyo wa moyo na kansa ya colorectal. Ongeza ulaji wako wa nafaka nzima kwa mchele uliokuzwa Marekani - chakula chenye afya, chenye lishe, na kinachoweza kudumu. Miongozo ya Chakula inashauri kwamba nusu ya nafaka unayokula inapaswa kuwa nafaka nzima, kikombe kimoja cha mchele kahawia, mwitu, mwekundu, au mweusi hutoa mbili ya vipimo vitatu vya kila siku vya nafaka nzima. Hapa ni baadhi ya vidokezo kwa juu ya nafaka yako nzima na kupata kwamba nafaka nzima wema! - Fanya mchele wako uwe na rangi nyingi. Mchele wa kahawia, mwitu, mweusi, mwekundu na zambarau ni aina za nafaka nzima 100%. - Jaribu kuchanganya mchele wa kahawia na mweupe pamoja katika sahani unayopenda kwa ladha na muundo tata zaidi. Pia ni njia nzuri ya kuwatia moyo watoto kula nafaka nyingi. - Pika mchele wa rangi ya kahawia mara mbili na uwe nao karibu ili uanze chakula chako cha pili haraka. Mchele uliopikwa unaweza kuhifadhiwa kwenye friji kwa siku tatu hadi tano au kufungia kwa miezi sita. Ni aina gani za mchele zinazopatikana katika Amerika? Aina zote za vyakula! Ingawa baadhi ya aina za mchele wa nafaka nzima inaweza kuwa vigumu kupata, kama mchele wa nafaka fupi, kila aina ya mchele iliyopandwa nchini Marekani inapatikana kama aina ya nafaka nzima na mchele mweupe. Jinsi ya kupika mchele wa kahawia au mchele wa nafaka nzima? Kwa sehemu kubwa mbinu za kupika hubaki zikiwa sawa kati ya mchele mweupe na mchele wa nafaka nzima. Tofauti kuu zinahusu muda wa kupika na uwiano wa maji. Wakati wa kupika kwa mchele wa nafaka nzima kwa kawaida huongezeka mara mbili ikilinganishwa na mchele mweupe kama vile kiasi cha maji kinachopendekezwa kupika. Ili upate matokeo bora ya kupika, sikuzote fuata maagizo yaliyo kwenye kifurushi. Wakati mwelekeo haupatikani, angalia ukurasa wetu wa mbinu za kupika mchele kwa mwongozo. Jinsi ya kuhifadhi mchele wa nafaka nzima? Mchele huu haujaoka: Kwa sababu ya mafuta yaliyo katika tabaka la mchele, huhifadhiwa kwa miezi sita hivi. Kuhifadhi katika friji au friji kunapendekezwa kwa ajili ya muda mrefu zaidi wa kuhifadhiwa. Mchele uliopikwa unaweza kuhifadhiwa kwenye friji kwa siku tatu hadi tano au kufungia kwa miezi sita. Wizara ya Kilimo ya Marekani inapendekeza kupoza hadi 70 ° F ndani ya masaa mawili na kutoka 70 ° F hadi 40 ° F ndani ya masaa manne ya ziada. Kuhifadhi mchele baridi katika joto la 40 ° F au chini.