As we all know, to preserve vitamins in green vegetables, they should be stir-fried over high heat quickly, and soups should not be simmered for more than an hour and a half to avoid nutrient loss. Similarly, choosing the right method to cook rice can help you retain the "delicate" Vitamin B1 and other nutrients in the rice.
People usually cook rice by boiling or steaming, and steamed rice is further divided into bowl-steamed rice and捞蒸饭 (lāo zhēng fàn - scooped and steamed rice). So, which method preserves vitamins better? Boiling rice involves placing rice in clear water, first bringing it to a boil over high heat, then simmering it over low heat until cooked. At this point, the water has a dissolving effect, so the rice water contains a considerable amount of water-soluble substances, such as Vitamin B1, Vitamin C, and minerals like calcium and phosphorus. However, because the boiling time is long, as the water temperature rises and evaporates, the Vitamin B1 dissolved in the water partially escapes, leading to a loss of nutrients in the rice.
On the other hand, steaming rice provides double insurance for nutrients. Using a covered bowl to steam rice with water in the pot ensures that the steam inside the pot only "circulates" around the bowl and cannot carry away the nutrients from the rice inside. This is the first layer of protection. Alternatively, you can boil the rice until it is half-cooked, then scoop it out and steam it separately, and then drink the rice water by itself. This way, the rice water is not heated for long, preserving more of its nutrients, which is the second layer of protection. But if you discard the rice water (捞饭 - lāo fàn), it is a great waste.
In addition, plain white rice can be monotonous in flavor. We might as well add some "variety" to it to make rice with special flavors. For example, fragrant green tea rice is not only excellent in color, aroma, and taste, but also has effects such as cutting grease, freshening the breath, aiding digestion, and preventing diseases. Adding a few chopped hawthorns gives the rice a fresh flavor and prevents nutrients from being destroyed. Adding a little vinegar can make the rice easier to store and prevent spoilage, and also makes the rice aroma stronger. If the rice is undercooked and夹生 (jiā shēng - half-cooked), you can add a few drops of white liquor, then steam it over low heat for a while before it's ready to eat. If you add peas, carrots, and corn kernels, the rice will be colorful and appetizing, and can also provide vitamins and antioxidant components.