Ingqolowa yerayisi iqulebhu zintathu: ingqolowa emhlophe, ngaphezu kwayo igobolondo yombala obomvu kwaye iphezulu igobolondo ephuzi. Ukufumana irayisi emdaka (brown), kuyimfuneko ukususa kuphela igobolondo eliphezulu. I-Otbranaya husks kwaye inika le rayisi umbala obomdaka kunye nengqumbo engavamile engumnandi. Le rayisi ibiza kakhulu kuneemhlophe eziqhelekileyo, kodwa ixabiso eliphezulu lichanekileyo ngenzuzo enkulu enkulu yelayisi ebomvu.
Inzuzo kunye nenzakalo yerayisi ebomvu
Irayisi e-Brown iqukethe i-fiber eninzi-1.66 g.Ukuthelekisa, kwilayisi omhlophe - 0.37 g. Iivithamini zeqela B ne-E kwi-rice ebomvu zihlandlo eziliqela kunomhlophe. Kuyafana nakwamaminerali. I-Magnesium, i-zinc, i-potassium kunye ne- phosphorus ziphantse kathathu. Kwilayisi ebomvu, akukho nhlobo i-gluten, enokubangela ukuphazamiseka.
Ngenxa yolu hlobo lweekhemikhali, irayisi ebomvu inomlinganiselo omkhulu wezinto ezifanelekileyo. Inciphisa i-cholesterol, ngokungafani nelayisi emhlophe, ivimbela ukutywina, ibeka ngokuqhelekileyo umsetyenzana wendlela yokugaya inyama, icoca umzimba weexin. Kodwa oku akusiyo yonke irayisi e-brown. Ikhusela umzimba ngokuchasene ne-gastritis, ibeka ngokulinganisela ukulinganisela kwamanzi, iyanciphise uxinzelelo lwegazi, iphucula umsebenzi wezintso kunye nokujikeleza, iyomeleza inkqubo ye-nervous, iyakususa i-insomnia kwaye yenza inwele kunye nombala wesikhumba ibe ngcono.
Ukupheka irayisi ebomvu?
Ilayisi leBrown liyingozi kakhulu, ngoko kuthatha ixesha elide ukulipheka. I-pre-rice kufuneka ishiywe ukuma emanzini apholileyo ebusuku. Kumele uqale ukupheka ngamanzi abandayo. Emva kwemizuzu eyi-10, ubilise phezu kobushushu obushushu obushushu ngamanzi apholileyo, uze ulale kwakhona emanzini abandayo upheke enye imizuzu eyi-15. Emva koko, irayisi kufuneka ikhutshwe emlilweni kwaye ihlanganiswe ngengubo, ibe iya kufika ekulungele. Umxholo we- caloric welayisi omdaka u-111 kcal kwi-100 gram yemveliso.