Maererano neUnited States Dietary Guidelines kune veAmerica, hafu yezviyo zvose zvinoshandiswa zvinofanira kuva zviyo zvakakwana. Izvi zvinosanganisira zvokudya zvakagadzirwa kubva pagorosi rose, oats, bhari, cornmeal uye ruvara rune ruvara. Mucheka wakachena-kufanana nezvokudya zvakaitwa nemucheka mutsvuku-unofungidzirwa sezviyo zvakanatswa.
Izvozvo zvinoreva kuti kushandura mucheka wako mutsvuku wejisi tsvuku ndeye nzira yakanakisisa yekusimudza yako yose yezviyo zvinoshandiswa .
Brown Rice vs. White Rice
Mucheka wakachena ndeye jisi tsvuku chete iyo yakave yakafukidzwa, inonzi imba, yakabviswa. Mucheka wakachena anopisa nekukurumidza uye ane chiganda chemucheka kupfuura rizi rakasvibira, saka rinowanzova rakakurumbira.
Asi kana hovha yacho yabviswa, yakawanda ye fiber inoenda nayo. Mukombe wejisi reruvara ine 3 1/2 gm e-fiber apo mucheka mutsvuku une ine gramu imwechete ye fiber.
Isu tose tinoda kubva kune 28 kusvika ku35 gm fiber muzvokudya zvedu zuva rega rega kuitira kuti iyo girasi yakawedzerwa inogona kuita mutsauko.
Health Benefits
Brown rizere fiber zvakanaka kune chirwere chako chekudya uye inobatsira kuderedza kushandiswa kwechichena chechigamba chechikamu. Ongororo dzekutsvakurudza dzakaratidza kuti kudya kudya kwepamusoro-soro kunobatsirawo pakuchengeta cholesterol uye kuderedza dambudziko repfungwa yemwoyo. Izvo hazvisi izvo zvakasvibirira murairi fiber-iyo inosanganisira zvose zvitsva zvehuseu fiber.
Mucheka weBruce unogadzira magnesium, manganese, uye zinc, izvo zvose zvakarashika apo rizi rinonatswa.
Asi apo rije jena rakarasikirwa nemaminerari, asi inowanzosimbiswa nesimbi uye mamwe mavitamini B. Icho chinhu chakanaka, asi mucheka mutsvuku hauchiri kushayiwa fiber.
Cooking & Serving
Vamwe vanhu vanoda chewier kutsika uye kuwedzera kwakasimba kwemurairi mutsvuku. Izvozvo zvinoita kuti zvive nyore-ingotenga rira rakasvibirira panzvimbo pemuchena.
Asi kune vamwe, zvinotora nguva shoma kuti tishandise kusiyana. Muchiitiko ichocho, kuedza zvakasiyana-siyana zvidimbu uye mapirasi-maruva-ruvara anogona kuiswa pamwe nezvimwe zviyo zvakadai semupunga wekurima kana quinoa.
Boro reRussia zviri nyore kugadzirira, sega jeri jena, asi zvinotora nguva yakareba kuti zvibike. Shandisa rije rakasvibiswa sechidimbu chechidimbu kana kuti shandisa sechinhu chinosanganisa mu pilaf, saladi, kana imwe kudya. Uye tarisa mapeji asingadanisi mafuta akawanda kana margarine uye chenjerera neyemapapiro e-casserole-akareba mumafuta uye sodium apo anogadzirwa nechesi uye masukisi akanaka.
Kana iwe waive uchishamisika, ndinoda kuita ruzi rwangu rune ruvara rune ruvara rwemiriwo panzvimbo yemvura uye kuwedzera mushwa neamardivheti. Dzimwe nguva, ini ndinototanidza quinoa uye ruzi rutsvuku uye ndovabika panguva imwe chete. Mucheka weBruce unogonawo kusanganiswa ne pea yakagadzirwa uye karoti kana pepper uye anyezi. Inonaka!
Sources:
Cho SS, Qi L, Fahey GC Jr, Klurfeld DM. "Kushandiswa kwezvokudya zvakasanganiswa, zvinosanganiswa zvezviyo zvakakwana uye branh, uye mbeu yose uye kuderedzwa kwengozi mumuviri wechirwere cheshuga, kuwedzera muviri, uye chirwere chemwoyo." Am J Clin Nutr. 2013 Aug; 98 (2): 594-619.
IUnited States Dhipatimendi Rezvekurima Kwezvekutsvakurudza Kwekurima Kwekurima National National Nutrient Database ye Standard Standard Release 28. "Basic Report: 20037, Rice, Brown, Long-Grain, Yakagadzirwa."
IUnited States Dhipatimendi Rezvekurima Nehutano neHuman Services. "Dietary Guidelines for Americans 2015-2020."