FDA说明大米砷含量：淘洗作用有限，多水煮后沥干可减少四至六成无机砷
华盛顿——大米是许多家庭每天的主食，而大米中天然存在的砷一直是消费者关心的问题。美国食品药品监管局（FDA）在其面向消费者的说明中表示，砷是一种可能存在于食物中的环境污染物，其中无机砷的毒性高于有机砷；消费者可以通过知情选择与烹饪方法，减少从大米中摄入的无机砷。
FDA 引用包括该局自身研究在内的已发表研究指出：煮饭前淘洗大米，对煮熟后米饭的砷含量影响很小；相反，像煮意大利面一样用大量水煮米、再把多余的水沥掉，可以明显降低无机砷含量。具体做法是用 6 到 10 份水配 1 份米，煮熟后沥干余水，视大米种类不同，可减少约 40% 到 60% 的无机砷。
不过 FDA 同时提醒，这种煮法有取舍：多水煮并沥干会让精米与蒸谷米中添加的部分营养素流失，包括铁、叶酸、硫胺素（维生素 B1）与烟酸，某些添加营养素的含量可能下降约 50% 到 70%。淘洗同样会洗掉这些营养素。因此，是否采用这种煮法，需要消费者在减少砷摄入与保留营养之间自行权衡。
FDA 还建议，消费者可以放心把大米作为均衡饮食的一部分来食用，关键是饮食多样化、不要只依赖单一谷物。对婴幼儿，FDA 建议家长提供多种强化谷物食品，包括燕麦、大麦与多谷物，而不要只依赖婴儿米粉；对孕妇，同样建议食用包括多种谷物在内的多样化食物。（GSM 据 FDA 消费者说明整理）
来源：GSM·美国
FDA on Arsenic in Rice: Rinsing Does Little, but Cooking in Excess Water and Draining Can Cut Inorganic Arsenic by 40 to 60 Percent
WASHINGTON — Rice is a daily staple for many households, and the arsenic naturally present in rice has long been a consumer concern. In its consumer guidance, the U.S. Food and Drug Administration (FDA) says arsenic is an environmental contaminant that can be present in food, and that inorganic arsenic is more toxic than its organic form; informed choices and cooking methods can help consumers limit their exposure from rice.
Citing published studies, including the FDA's own research, the agency says rinsing rice before cooking has a minimal effect on the arsenic content of the cooked grain. Cooking rice in excess water and draining the extra water, by contrast, can substantially reduce inorganic arsenic: using six to 10 parts water to one part rice and draining the excess after cooking can reduce the inorganic arsenic content by 40 to 60 percent, depending on the type of rice.
The FDA notes a trade-off: that cooking method can also wash away some added nutrients from polished and parboiled rice, including iron, folate, thiamin and niacin, with levels of certain added nutrients falling by roughly 50 to 70 percent; rinsing washes off the same nutrients. Consumers, the agency says, should weigh the potential reduction in arsenic exposure against the loss of nutrients when choosing how to prepare rice.
The FDA also advises that consumers can certainly eat rice as part of a well-balanced diet, and encourages a varied diet rather than reliance on a single grain. For infants, it recommends a variety of iron-fortified cereals — including oat, barley and multigrain — rather than relying solely on infant rice cereal, and it encourages pregnant women to eat a variety of foods, including varied grains. (GSM, based on FDA consumer guidance)
来源：GSM·美国
来源：GSM·美国（原文链接）
图片来源：图：锅中的印度香米（资料图）。照片：Theanswertolifetheuniverseandeverything，CC BY-SA 4.0，经 Wikimedia Commons。 / Basmati rice in a pot (file photo). Photo: Theanswertolifetheuniverseandeverything, CC BY-SA 4.0, via Wikimedia Commons.
