Scienza & Salute: 'Il riso. Le sue varianti, i suoi valori'

adnkronos

(Adnkronos) - Diffuso in tutto il mondo e prodotto dalla Oryza sativa pianta erbacea della famiglia delle Graminacee, il riso costituisce nel continente asiatico la principale fonte di carboidrati. A questo prezioso cereale è dedicata la puntata di oggi de 'Il Gusto della Salute', la rubrica online condotta dall'immunologo Mauro Minelli, docente di dietetica e nutrizione umana, in collaborazione con Adnkronos e LUM. "Il riso, nutriente e digeribile, fu coltivato in antichità nei territori compresi tra l'India e la Cina e arrivò in Europa grazie ad Alessandro il Macedone. Considerato un alimento utile alla salute, ha assunto nel tempo caratteristiche di cibo benaugurante tanto da essere usato al termine dei matrimoni per augurare fertilità agli sposi - spiga Minelli - Contiene molto amido il riso e perciò, durante la cottura tende ad assorbire notevoli quantità di acqua che fanno triplicare il peso della stessa porzione, con una capacità saziante superiore a quella della pasta, ma meno calorica". "Sul piano dietetico e nutrizionale, tra le tante tipologie di riso, quella migliore è certamente la ‘integrale’. Tante sono le virtù benefiche del riso che, proprio grazie alle sue numerose varietà, è anche molto versatile in cucina, potendo essere utilizzato per diverse preparazioni culinarie, dai risotti all’insalata di riso", evidenzia l'esperto.  · Tra, l’altro è ricco di carboidrati complessi ed è quindi indicato come alimento di base per sostenere il fabbisogno energetico del nostro organismo nel corso della giornata. · È privo di grassi e colesterolo, quindi indicato per chi vuol seguire una dieta salutare. · Essendo privo di glutine, il riso è un alimento ideale per i soggetti celiaci o gluten-sensibili. · Contiene vitamine, specialmente del gruppo B, e sali minerali come il manganese e il fosforo. · È un alimento altamente digeribile, indicato per chi dovesse soffrire di turbe intestinali con diarrea prevalente. · Il riso integrale contribuisce a stabilizzare i livelli di glucosio nel sangue; per cui la varietà ‘integrale’ può andar bene anche nelle diete delle persone con diabete. · Ha un effetto saziante e quindi risulta importante per il controllo del peso corporeo. · Per il suo basso contenuto in sodio e quello elevato di potassio, il riso può contribuire a mantenere in equilibrio la pressione arteriosa. · Grazie al gamma-oryzanolo contenuto nelle sue fibre, il riso contribuisce al buon funzionamento di fegato e reni, supportando la funzione escretoria di questi ultimi. · Sul fronte delle controindicazioni, dopo aver ricordato che i soggetti diabetici dovrebbero sostituire il riso bianco con il riso integrale, si può certamente affermare che il riso è un alimento sicuro e salutare, indicato per la dieta della più gran parte delle persone.

Transcript

00:00 It's one of the staple foods for many populations and cultures.

00:04 On the other hand, it is grown and consumed all over the world,

00:08 and in particular in the Asian continent, it is the main source of carbohydrates.

00:14 We are talking about rice in this new episode of "Gusto della Salute",

00:18 a cereal produced by the Oriza-Sativa herbaceous plant belonging to the family of the Graminaceae.

00:24 We'll be back shortly after the opening.

00:26 [Music]

00:52 Nutritious, satisfying, digestible, suitable for celiacs,

00:56 rice is a cereal with many beneficial virtues,

01:00 and thanks to its many varieties, it is a very versatile food in the kitchen.

01:06 I like to remember the main types of rice,

01:10 ranging from basmati to venerated rice, also called black rice,

01:14 and then there is fermented red rice, whole grain rice, parboiled,

01:19 superfine carnaroli, aquarello, arboreal, and original Thai jasmine.

01:27 This great variety of rice types has made this food

01:33 central to the gastronomic tradition of our country,

01:39 becoming a fundamental element in the cuisine of all Italian regions.

01:45 For example, we think of rice in the Cantonese style,

01:49 but also of risotto alla pescatora or risotto with porcini mushrooms.

01:53 It is believed that in China, rice has been used and consumed for at least 7,000 years,

01:59 so the history of this food is very long, as Marco Renna will tell us now.

02:05 [Music]

02:13 The first rice crops date back to thousands of years ago in Asia,

02:18 in a very large territory including East India and Western China.

02:25 There is an episode that dates back to the first half of the 19th century in Spain,

02:33 on the border with France, when a group of Spanish soldiers

02:39 were stuck on the mountains of the Pyrenees.

02:44 A terrible snowstorm suddenly struck them,

02:49 and to all this we must add the arrival of the famelic wolves,

02:55 who surrounded the platoon and probably made a fool of it.

03:02 It was not for the stroke of genius of one of these soldiers, the youngest,

03:10 who threw the rice he had just heated at the wolves.

03:15 The wolves were fed up with this rice and gave up attacking and probably devouring the poor soldiers.

03:23 This is why rice has had a beneficial role throughout history,

03:31 up to our days.

03:33 Let's think, for example, of what happens during weddings,

03:37 when the spouses are watered by a rain of rice,

03:41 precisely for a strong wish of happiness and abundance.

03:47 [Music]

03:54 An average portion of rice is about 80 grams,

03:58 a quantity that can provide 280 calories,

04:01 and these calories derive mostly from carbohydrates.

04:04 In fact, carbohydrates make up 80% of the weight of rice,

04:08 while proteins are present in a lower quantity,

04:11 even less relevant is the amount of lipids.

04:13 The main feature of rice is that it contains a lot of starch,

04:17 for this reason, during cooking, it tends to absorb a considerable amount of water,

04:22 so much so that it even triples its weight.

04:25 For this reason, compared to a common plate of pasta,

04:28 rice is also more satiating and less caloric.

04:31 Among all types of rice, certainly the one with the best nutritional properties

04:35 is whole grain rice, in which the grain retains all the external involvements.

04:39 In brown rice, so we are talking mostly about white rice,

04:42 here the chemical and mechanical treatments determine a impoverishment of the grain

04:48 of certain constituents that are also very fundamental.

04:51 One of these components is certainly the fiber present in a higher quantity in whole grain rice

04:56 than in brown rice.

04:58 Finally, as regards the preparations, rice is used in many recipes,

05:02 everything depends on the type of rice we are going to use.

05:05 For example, in the case of basmati rice, which has a particularly fragrant aroma,

05:10 the chickpea remains well separated during cooking,

05:13 while other types of rice, such as Roma rice or Carnaroli rice,

05:17 are more suitable for the preparation of risottos,

05:19 as they keep the cooking better, absorbing better all the seasoning.

05:23 Rice offers a series of benefits for our health.

05:38 First of all, it is an important source of complex carbohydrates

05:42 and therefore is used as a basic food to support the energy need of our body during the day.

05:51 Rice is practically devoid of saturated fats and cholesterol,

05:59 so it remains a healthy food choice for those who want to follow a low-fat diet.

06:10 Rice is naturally gluten-free and therefore remains a safe choice for celiacs

06:15 or for those who should have an important sensitivity to gluten, even if not celiac.

06:21 Rice is a source of nutrients.

06:27 In addition to the complex polysaccharides I mentioned earlier,

06:31 rice also contains vitamins, especially B-type vitamins,

06:35 such as B3 and B9, but also mineral salts such as manganese and phosphorus.

06:40 Rice, especially white rice, is an easily digestible food,

06:48 so it is used, for example, in subjects who should have gastrointestinal disorders

06:54 or in transition diets that can lead to any pathological conditions

07:00 due to the gastroenteric system.

07:04 Rice contains fiber

07:06 Rice, with particular reference to whole grain rice,

07:11 contains fibers that can help maintain stable blood glucose levels,

07:17 so whole grain rice is a rice that can also be good for diabetic subjects.

07:22 Rice, thanks to the complex carbohydrates contained inside it,

07:30 can certainly help to satisfy the stomach,

07:34 so it maintains a sense of satiety and thus controls the appetite

07:38 and is therefore important in weight management.

07:42 For the low sodium content and the high potassium content,

07:50 rice can help to maintain blood pressure in balance.

07:59 Thanks to the horizontal range of the fiber present in rice,

08:02 this cereal can help to rebalance the functions of the liver and kidneys,

08:08 especially by promoting the elimination of urea,

08:11 which, if accumulated in our body, can cause increased uricemia.

08:16 As for possible contraindications, I would simply like to remind you

08:23 that people with diabetes should pay attention to the consumption of rice,

08:28 especially white rice, which could have a significant impact

08:33 on blood glucose levels.

08:36 In these cases, it will always be the case to replace white rice with whole grain rice.

08:42 Otherwise, it can certainly be said that rice is a safe and well-tolerated food for most people.

08:51 [Explosion]

08:54 [Music]

08:59 [Music]

09:02 [Music]

09:07 [Music]

09:11 [Music]

09:15 [Music]

09:19 (bubbles popping)

09:21 [BLANK_AUDIO]

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