Brown Rice(Marsi), Our main food is rice. Rice means the food of Nepali. Of course, in some places corn husk, millet or sorghum husk is also eaten as staple food. However, in the kitchen of most Nepalis, rice is cooked. It is said that eating white rice has not been very beneficial as health awareness has increased recently. In some diseases, eating rice can be harmful. So what could be the best alternative to rice? Flour bread, corn flakes, millet dough or brown rice.

Why Brown Rice(Marsi) ?

There has been a lot of talk lately,  Health conscious people are choosing it for their food. Why? Brown Rice(Marsi)  is rice that has not been peeled or processed during processing. Because Brown Rice(Marsi) is natural and not bleached, it has more nutrients. It is gluten free. It contains enough fiber. It contains minerals like manganese, phosphorus, selenium and potassium.

While processing white rice destroys the fiber, minerals, vitamins, etc. in it. It  is safe for all these nutrients. According to a study published in Food Science and Nutrition, Brown Rice(Marsi), such as whole grains, contains phenolic compounds that reduce the risk of diseases such as heart disease, diabetes and cancer.

Consumption of brown rice is said to keep the digestive system active, keep the heart healthy, control cholesterol and control blood pressure. It  is also useful for diabetics.

Special Features

• It is rich in antioxidants

It is rich in antioxidants, which protect the body from the damage caused by oxygen free radicals.

• Prevents obesity

For those who want to lose weight ,It may be a good option. It is relatively low in calories and rich in fiber. As a result, the body’s metabolism (the process of converting food into energy) is agile.

• Strengthens the digestive system

It contains essential fiber for the body, which helps to strengthen the digestive system. The fiber in it makes the intestinal process effective and makes the stomach feel full.

• Keeps the heart healthy

It  contains selenium, which helps keep the heart healthy. Consumption of Brown Rice(Marsi)reduces the blockage in arteries due to plaque.

However, Here are some things to keep in mind when eating Brown Rice(Marsi) :

• As a result, It should not be eaten. Prolonged storage can destroy the natural oil in it.
• It is important to check the production date to make sure it is fresh.
• It  can be stored at room temperature in an airtight container for six months.
•  It should not be heated more than once and should not be cooked for a long time.
• Due to the outer layer of fiber, It  may take time to ripen. And, it may take longer to ripen than white rice.

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Therefore, in order to control the increased body weight, some rules have to be followed. Here are the rules to reduce obesity:

1.Watch what you Eat

Calorie restriction should be done first to control body weight. For this, one day you have to eat nothing and sit like a brat and eat regular food the next day. That is, drink only liquids on the first day and eat only the next day.Doing this will maintain your calorie level and you will be able to reduce your weight. The body’s metabolism need a regulation and doing this the metabolism gets regulated properly and helps in reduction of weight.

2.Water & Herbal Tea

To reduce obesity, you need to develop the habit of drinking water and herbal tea. It plays a role in controlling your calorie intake. Drinking water and herbal tea to some extent compensates your calorie intake. Herbal tea are also considered as the blood pressure and sugar level maintainer which will discourage your sugar intake.

3.Keep Gaps to Eat

Food should not be eaten excessively or repeatedly. Each meal should be taken in  5-6 hours gap. In the meantime, do not eat anything except water. Doing so also improves metabolism and helps to reduce your weight. Do not eat repeated meals time and again and dont eat excessively in a single sit.

4.Fast Twice a Week

People who want to reduce obesity should eat 5 days a week and fast for 2 days. Only 500 calories should be consumed on the day of fasting and dont sleep as soon as you eat.After eating do some light yoga or take a short walk and than sleep.Doing so,stop your fat accumulation and helps in regulation of Digestion.

5.Eat Less in Single Sit

Food should be eaten in small quantities. Most Nepalis have a habit of prolonging the meal period and eating a lot at once. But this is the main reason for the increase in obesity. So it needs to be improved. Eat small amount but bring variation of intake. Always include green salads,vegetables and deserts too.

6.Less Sugar Intake,Focus on Fiber 

Any food or meal should be high in fiber. Eat less carbohydrates and fat containing food.Sugar is another main causative agent of obesity.So,eat the food which contains Sugar,moreover avoid the intake of sugar totally. Food containing sugar makes the favorable conditions for the generation of fat which will increase your obesity.

7.Avoid Junk Food And Cold Drinks

Cold drinks contain lots of sugar and carbon,both enhancer of the obesity and Junk food contains lots of Gluten and fats. Gluten and Fats combined can make your obesity grow twice  than normal.

So,avoiding these things can not only reduce your obesity but also keep your body and brain healthy.

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