Did you know, in one cup of white rice there are various nutrients that are of great benefit to the body. Find out the recommended number of calories of white rice every day and its benefits here.
White rice is a food that is already familiar to Asian people. Rice is a staple food that is almost never overlooked, and the variety of processed foods varies from region to region in Asia. Indonesia has fried rice, Japan has sushi, and Korea has bibimbap.
In the food pyramid, rice is included in the food group that must be consumed by the body every day, namely grains. Because your body needs a lot of nutrients, and all that can not be obtained from just one food source. In addition to whole grains, the body also needs nutrients in fruits and vegetables. After these three ingredients, your food pyramid can be supplemented with nuts, meat, eggs, dairy products, and fat-oil-sugar groups in moderation.
Nutrition Facts, White Rice Calories and Their Benefits
Before you start rearranging your eating patterns and healthy food choices that you want to consume daily, it helps you to know more about the calories of white rice and its nutritional content. Thus, you can continue and add the remaining nutrients needed by the body.
Some vitamins and minerals contained in this dose include calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, thiamine, riboflavin, niacin, vitamin B-6, folate, vitamin E (alpha-tocopherol), and fatty acids monounsaturated and polyunsaturated.
Whole white rice has lower fiber compared to cooked rice from mixed rice (whole grains). In rice cooked from mixed rice, the serving size of white rice is mixed with other types of grains, so that there is more fiber and less carbohydrate. This type of rice is suitable for those of you who are trying a diet to reduce weight. All nutrients from this mixed rice will provide different benefits for the body, such as:
- Increase the number of good bacteria that will protect the intestinal wall.
- Maintain body weight as part of a healthy diet and lifestyle.
- Makes you feel full longer so that you can control your appetite or snacking.
- Reducing the risk of developing cancer in the digestive tract.
- Rice cooked from mixed rice or brown rice is thought to reduce cholesterol, reduce the risk of stroke, heart attack, and type 2 diabetes.
So that every nutrient that enters the body is maintained balance, the amount of nutritional intake is recommended to follow the daily nutritional adequacy rate specified for each age range and gender. Adult men need about 2,200 calories and can be increased to 2,800 calories according to their daily activities and work. The heavier your physical activity, the higher your calorie needs will be.
The recommended portion of rice to meet one serving size is half a cup (125 grams). While the recommended total daily serving size of rice is 6 or six multiplied by 125 grams. This dose applies to children aged 2-6 years, as well as women and the elderly who have a total daily nutritional needs figure of 1,600 calories.
To achieve balanced energy and nutritional needs, it cannot be fulfilled from white rice alone. The body needs other nutritional intake that can be obtained from fruits, vegetables, or animal food sources such as fish, eggs, meat, and milk to get optimal nutritional benefits.
To find out the serving size or calories of white rice and the total daily nutritional requirements for other age ranges, you are advised to consult directly with a nutritionist or doctor. They will determine the amount of nutritional needs and arrange a diet that is suitable for you based on your body's health condition and status.
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