Nutritional Value and Health Benefits of Rice
Nutritional Composition (per 100g cooked white rice)
- Calories: 130 kcal - provides quick energy
- Carbohydrates: 28g - mainly starch for energy
- Protein: 2.7g - contains some essential amino acids
- Fiber: 0.4g (white rice) to 1.8g (brown rice) - aids digestion
- Vitamins: B vitamins (thiamine, niacin) especially in brown rice
- Minerals: Manganese, selenium, magnesium, phosphorus
Health Benefits
- 🍚 Excellent source of easily digestible energy
- 🍚 Low in fat and cholesterol-free
- 🍚 Gluten-free alternative for those with sensitivities
- 🍚 Brown rice provides more fiber and nutrients
- 🍚 Contains antioxidants that may reduce inflammation
Tip: Combine rice with legumes or vegetables to create complete proteins and increase nutritional value.
Rice Cultivation Guide
1
Land Preparation
- Choose level fields with good water retention
- Prepare paddy fields by plowing and leveling
- Create bunds (small dikes) to contain water
2
Seed Selection
- Choose varieties suitable for your climate
- Soak seeds for 24-36 hours before sowing
- Pre-germinate seeds for nursery beds
3
Transplanting
- Transplant seedlings when 15-20 days old
- Space plants 15-20cm apart in rows
- Maintain 2-3 seedlings per hill
4
Water Management
- Keep fields flooded with 5-10cm water during growth
- Drain fields briefly for weeding and fertilization
- Reduce water as grains mature
5
Harvesting
- Harvest when 80-85% of grains are yellow
- Cut stalks and dry sheaves before threshing
- Dry grains to 14% moisture for storage
Summary: Land prep → Seed selection → Transplanting → Water management → Harvesting.
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