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同 @checkcheckcin 合作帶給大家營養學上及中醫角度的小知識💡
【營養師．中醫師Q&A】米水的營養謎思
🇶︎: 米水是甚麼？
🇹︎註冊營養師Tiffany Shek
🇨︎註冊中醫師Cinci EC
**
🇹︎米水的主要成分包括米和水🍚💧，因此主要營養成分為碳水化合物及少量蛋白質，幾乎不含任何脂肪。註冊營養師在適當的時候會用米水作止瀉的用途*。喝一包米水能供應16卡路里，即少過半湯匙飯，而一包20克的即沖朝米水粉則有75卡路里，相等於約2湯匙飯。
🇨︎食療養生著作《隨息居飲食譜》提到：「粥飯為世間第一補人之物」，大米性平，補中益氣、健脾養胃。米水以紅米、白米及薏米煮成，紅米及白米屬性平和，加入生薏米取其健脾滲濕功效，此配方屬性平和，適合男女老幼飲用，每日一杯米水就能減低脾胃負擔。「脾胃為後天之本」、「脾為氣血生化之源」。養好脾胃，就能養好消化系統，擁有健康基礎。

Solving the mystery of rice water nutrition🧐

What is rice water?
🇹︎Tiffany Shek, Registered Dietitian
🇨︎ Cinci EC, Registered Chinese Medicine Practitioner
🇹︎Rice water is made from rice and water 🍚💧 . Main source of nutrients provided include carbohydrates and small amounts of protein; there are scarce amounts of fat in rice water. Registered Dietitians in the hospital setting often recommend incorporating rice water into enteral feeding regimes to relieve diarrhea.* One pack of rice water has 16 calories, which is less the amount of calories provided in 1/2 a tablespoon of rice. One pack of 20g rice water powder has 75 calories, which equates to approximately 2 tablespoons of plain rice.
🇨︎ A famous book about healthy eating says that rice and congee is the top replenishing food for people. Rice is mild in nature, can replenish vital energy and nourish qi, strengthen the spleen and nourish the stomach. Rice water is made with red rice, white rice and coix seeds and it is mild in nature. Red rice and white rice are mild in nature, and we add in coix seed to dispel dampness and strengthen the spleen. It is suitable for everyone so have a cup daily to reduce the burden on your digestive system. Nourish your spleen and stomach to have a healthy digestive system which is the basis of healthy body.
📖 Reference註解*：Gregorio et al. (2016) Polymer-based oral rehydration solution for treating acute watery diarrhoea. Cochrane Database of Systematic Reviews, issue 12

【營養師．中醫師Q&A】米水的營養謎思

#營養師點睇米水
#一次過解釋過你知
#營養師vs中醫師

Q：米水是甚麼？
（T：註冊營養師Tiffany Shek，C：註冊中醫師Cinci EC）

T：米水的主要成分包括米和水，因此主要營養成分為碳水化合物及少量蛋白質，幾乎不含任何脂肪。註冊營養師在適當的時候會用米水作止瀉的用途 *1。喝一包米水能供應16卡路里，即少過半湯匙飯，而一包20克的即沖朝米水粉則有75卡路里，相等於約2湯匙飯。

C：食療養生著作《隨息居飲食譜》提到：「粥飯為世間第一補人之物」，大米性平，補中益氣、健脾養胃。米水以紅米、白米及薏米煮成，紅米及白米屬性平和，加入生薏米取其健脾滲濕功效，此配方屬性平和，適合男女老幼飲用，每日一杯米水就能減低脾胃負擔。「脾胃為後天之本」、「脾為氣血生化之源」。養好脾胃，就能養好消化系統，擁有健康基礎。

Solving the mystery of rice water nutrition

What is rice water?
( T: Tiffany Shek, Registered Dietitian, C: Cinci EC, Registered Chinese Medicine Practitioner)

T: Rice water is made from rice and water. Main source of nutrients provided include carbohydrates and small amounts of protein; there are scarce amounts of fat in rice water. Registered Dietitians in the hospital setting often recommend incorporating rice water into enteral feeding regimes to relieve diarrhea .*1 One pack of rice water has 16 calories, which is less the amount of calories provided in 1/2 a tablespoon of rice. One pack of 20g rice water powder has 75 calories, which equates to approximately 2 tablespoons of plain rice.

Reference註解*1：Gregorio et al. (2016) Polymer-based oral rehydration solution for treating acute watery diarrhoea. Cochrane Database of Systematic Reviews, issue 12

C: A famous book about healthy eating says that rice and congee is the top replenishing food for people. Rice is mild in nature, can replenish vital energy and nourish qi, strengthen the spleen and nourish the stomach. Rice water is made with red rice, white rice and coix seeds and it is mild in nature. Red rice and white rice are mild in nature, and we add in coix seed to dispel dampness and strengthen the spleen. It is suitable for everyone so have a cup daily to reduce the burden on your digestive system. Nourish your spleen and stomach to have a healthy digestive system which is the basis of healthy body.

Ade a few yang tanya saya pasal brown rice ngan white rice.. Banyak bahan bacaan yg boleh kita dapat dari google.. Cut story short, brown rice is the healthier choice.. Kalau rasa nak kurang kan berat badan atau kurangkan kalori atau nak makan makanan yg lebih sihat, brown rice adalah pilihan yg lebih baik dari white rice.. Kalau dah rasa n xsuka rasanya agak plain n x sesedap white rice, tu terpulang lah kan.. Diri masing masing.. Saya skang jaga makan sikit sbb saya nak kan result yg lebih cepat (saya kan tgh nak dptkan 6packs ni) disamping nak memastikan apa yg saya makan adalah makanan yg elok utk badan.. Semua masakn melayu boleh jadi lebih sihat dengan masak menggunakan bahan bahan yg lebih baik.. Penggunaan minyak contohnya, extra virgin olive oil lebih baik.. Atau garam ganti dengan seasalt atau himalayan salt, bahan bahan yg tanpa pengawet, yg organic, yg bebas antibiotic contoh untuk ayam/daging.. Ikan yg di laut dari di sangkar.. Benda benda mcm tu.. Senang je kan? Jadi semua benda boleh makan.. Eat clean is simple je.. Bayangkan sumber makanan/bahan2 adalah yg natural tanpa sebarang proses nelampau atau pengawet.. Dari pemahaman saya lah.. Jgn salah paham. Bukan nak kurus je jaga makan, nak sihat.. Diet n eat clean lain.. Ok berbalik pada beras.. Dari hasil google-an saya dari website fitday.com :
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Calorie Content

Brown rice generally contains slightly fewer calories per serving than white rice. The U.S. Department of Agriculture (USDA) National Nutrient Database reports that 1 cup of cooked brown rice provides 218 calories, while cooked white rice contains 242 calories per cup. Therefore, if you're trying to cut calories, brown rice is the better option.

Carbs and Fiber

Brown rice and white rice are both high-carb foods, but brown rice contains fewer overall carbs and more fiber than white rice. The USDA reports that a cup of brown rice provides 46 grams of total carbohydrates, including 4 grams of fiber. One cup of white rice contains 53 grams of carbs, but less than 1 gram of dietary fiber.
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Baca lagi di http://www.fitday.com/fitness-articles/nutrition/healthy-eating/the-difference-between-brown-rice-and-white-rice.html