![]() Brown (natural) rice is formed without the polishing of grains, thus it contains much more nutritional values. Unfortunately, such rice is devoid of many nutrients that are found in those outer layers. As a result, the outer layers are removed and we receive white rice. Rice grains are being exposed to the technological process, which consists in threshing, husking and polishing. Most sticky are short grain varieties – almost circular in shape, absorb the water well, realease starch during cooking, clumb together and mold well. Medium grain varieties contain more starch, making them more sticky and moist, with similarly mild flavour. Long grain rice, when cooked, is loose and mild in flavour. With regard to shape, we distinguish three types of rice: long grain (over 6 mm in length), medium grain (5,2-6 mm in length), short grain (5-5,2 mm in length). After training it is best to eat brown rice, which will supplement the loss of important for runners micro and macro elements (magnesium, iron) and vitamins. Ideal for both sweet (rice pudding or rice cakes) and savory (rice with vegetables, risotto, sushi or salad base). White rice proves great in pre-workout meals as quick fuel, that does not burden the stomach. It is recommended for athletes, mainly due to the high content of carbohydrates, but also the digestibility and nutritional richness. Lowers cholesterol, regulates blood sugar levels and improves digestion. Often used in highly digestible diets – cooked „al dente”, due to lower glycemic index and fiber, it causes a feeling of satiety and provides a slowly released of energy. Rice grains do not contain gluten, so it is recommended in gluten-free diets. We find 7-8% protein in it, consisting largely of amino acids (those our organism can not produce itself and must draw from food). It also contains large ammounts of B vitamins, vitamin E and fiber, but much less sodium than white bread. Rice on the other hand has many more nutritional values, provides a large amount of complex carbohydrates, is a source of potassium, magnesium, iron and zinc. Often the image is completed with butter and greasy cheese or sausage … ugh! Maybe that’s right, but unfortunately, we most often eat white bread, baked from highly processed flour, and so devoid of any nutritional value, but in turn having high glycemic index and being very caloric, not to mention the high salt content, which we have already too muchin our diet. ![]() Nothing could be easier and more convenient than a sandwich. Why at all should we substitute bread? This is, after all a cereal product, a source of carbohydrates and it is super easy to use. Annually, its production reaches 600 million tonnes. 40 000 varieties and is a staple food of more than 1/3 of the world population. In the Middle Ages its expansion reached Italy, then France, and in the seventeenth century it was brought to America. From there it came to Egypt and Greece, and then to Spain and Portugal. ![]() There are several types of products that can replace bread in your everyday diet.
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