Davi ndiyo yakaoma, kunze kwekunze kwezviyo zvakakangwa seyats, gorosi, mupunga, rye nevamwe.
Chibage chezviyo chinosanganisira endosperm, iyo inowedzera chikamu chikamu chezviyo zvinowanzoshandiswa pakuita upfu.
Mukati endospermerm iyi inonzi germ (yakapfupika kuti "inomera"), iyo yakakwirira mumapuroteni nemamwe mishonga, uyewo inobva kune zvakasiyana siyana zvakakosha mafuta acids.
Kumboteredza germ uye endosperm ibhandi, uye dzimwe nguva inonzi "bran miller" nokuti yakawanzobviswa panguva yekugadzira.
Matavi ane puroteni, iron, fiber, makhahydrates, mafuta acids uye zvimwe zvinokonzera, zvakadai seB-vitamini.
Kudya zvinovaka muviri, kuparadzanisa germ nechigamba kubva pazviyo zvisati zvashandurwa kuva hupfu kune pfungwa yakaipa. Zvichida chikonzero chikuru chemuitiro uyu ndechekuti germ uye bransi dzine mafuta acid inogona kuenda rancid. Nokudaro, upfu hwakagadzirwa kubva muzviyo hwakanga huine branhoni uye hutachiona hubviswa huchave nehupenyu hurefu hwehupenyu.
Zvisinei, chokwadi icho chakanaka chikafu chewaini chakange chiine michero yakawanda yakabviswa ndechikonzero nei upfu hwakawanzo "kugoverwa" nokuwedzera mavithamini zvakare muupfu nguva pfupi isati yaiswa uye inotengeswa. Hazvina kujeka kana kuwedzera mavitamini muupfu sezvinongova noutano hwakanaka sekuvasiya muzviyo panzvimbo yekutanga, saka kubva pakuona kwekudya, iwe uri nani kunze kwekushandisa upfu hwakakwana hwegorosi.
Heino nyaya pamusoro pemhando dzakasiyana -siyana dzeupfu hwegorosi .
Munda: Ndicho Chinoita Brown Rice Brown
Murairi anewo hupamhi hwebhanhire kunze kwezviyo zvega imwe neimwe, iyo ndiyo mhedzisiro yakakura pakati pemucheka mutsvuku uye ruvara rutsvuku. Murairi weBruce ane ruvara rwebhanhire rakagadzika asi mucheka mutsvuku wakabviswa panguva yekuchera.
Izvo zvinetso zvekudya zvekudya zviripo nekubviswa kwebhanisi kubva muiri mujeri sezvimwe mune zviyo.
Uye zvirokwazvo, jena jena rakafanana "rakagadziriswa" nokuda kwezvikonzero zvakafanana.
Mucheka wakachena (sans bran) anobika zvakanyanya kukurumidza kupfuura mupunga wemavara. Heino nhaurwa pamusoro pokuti ungabika sei murairi .
Kubika Nebazi
Iwe unogona kutenga bhegi yegorosi yakagadzirwa nesimbi (zvichida pachitoro kana paIndaneti), iyo ndiyo imwe nzira yekuita bhandi yakakosha muffin (kunyange mamwe mapepa achingochemera bran cereal). Kutaura pamusoro peiyo, heino kamukira yebrin bran muffin , iyo chinhu chinoshamisika zvakaoma kuwana.