Ngaba Irayisi Emhlophe Iluncedo Okanye Iyingozi?

abantu abaninzi, irayisi emhlophe iyibona njengokhetho olungenampilo.

Kukutya okucutshungulweyo, kwaye isiqu saso (i-hard protective coating), i-bran (umaleko wangaphandle) kunye nentsholongwane (i-kernel etyebile ngezondlo) zisusiwe. Kwasuswa kuphela isiqu serayisi emdaka.

Kuba, irayisi emhlopheAyinazo ezininzi iivithamini kunye neeminerali ezifumaneka kwirayisi emdaka. Kodwa, irayisi emhlophe Ikwayaziwa ngokuba nezibonelelo ezithile.

Yintoni Irayisi emhlophe?

irayisi emhlopheIrayisi kunye nekhoba, i-bran kunye nentsholongwane isusiwe. Le nkqubo itshintsha incasa kunye nenkangeleko yerayisi, yandisa ubomi bayo. 

Ngaphandle kwe-bran kunye nembewu, iinkozo zilahlekelwa yi-25% yeprotheyini kunye ne-17 nezinye izondlo ezibalulekileyo. 

Abantu irayisi emhlophe Esinye sezizathu eziphambili zokuba bayithande kukuba imnandi. Irayisi emhlophe ipheka ngokukhawuleza kunezinye iintlobo zerayisi.

IFayibha kunye neXabiso leSondlo leRayisi emhlophe

Irayisi emhlophe kunye nemdakazezona ntlobo zidumileyo zerayisi.

irayisi emdakalukhozo lonke lwerayisi. Ine-fiber-rich-bran, i-germ enesondlo, kunye ne-endosperm ene-carbohydrate-rich.

Kwelinye icala, irayisi emhlophe I-bran kunye ne-germ iyasuswa, ishiya kuphela i-endosperm. Emva koko icutshungulwa ukuphucula incasa, ukwandisa ubomi beshelufu kunye nokuphucula iimpawu zokupheka.

irayisi emhlophezigqalwa njengeecarbohydrates ezingenanto njengoko ziphulukana nowona mthombo wezondlo.

100 grams inxalenye yerayisi emdaka, irayisi emhlopheIqulethe ifayibha ephindwe kabini kunye neekhalori ezimbalwa kunye neecarbohydrates kune

Ngokubanzi, irayisi emdaka, irayisi emhlopheIqulethe iivithamini kunye neeminerali ezininzi kune Ukongeza, ngaphezulu kwe-antioxidants kunye i-amino acid ebalulekileyounayo.

Zombini irayisi emhlophe kunye nemdaka ngendalo ayinagluten kwaye isifo se-celiac Lukhetho olugqwesileyo lwekhabhohayidrethi kubantu abanovakalelo lwe-celiac gluten okanye abangenalo.

Ziziphi iingozi zeRayisi emhlophe?

Isalathisi esiphezulu se-glycemic sonyusa umngcipheko wesifo sikashukela

isalathisi se-glycemic (GI)ngumlinganiselo wendlela umzimba wethu okhawuleza ngayo ukuguqula icarbohydrates ibe yiswekile, ethi ifunxe egazini. Uluhlu lwe-glycemic index ukusuka kwi-0 ukuya kwi-100:

I-GI ephantsi: i-55 okanye ngaphantsi

I-GI ephakathi: 56 ukuya kwi-69

I-GI ephezulu: 70 ukuya kwi-100

Ukutya okuphantsi kwe-GI kungcono kubantu abanesifo seswekile se-2 kuba babangela ukunyuka okucothayo kodwa ngokuthe ngcembe kwiswekile yegazi. Ukutya okuphezulu kwe-GI kunokubangela ukunyuka nokuhla ngokukhawuleza.

irayisi emhlopheine-GI ye-64, ngelixa irayisi emdaka ine-GI ye-55. Kulungile, irayisi emhlopheIicarbohydrate ezikwirayisi zijika zibe yiswekile yegazi ngokukhawuleza kunerayisi emdaka.

Yona, irayisi emhlophe kubangela ukuba kwandisa umngcipheko wesifo seswekile se-2. Isitya ngasinye serayisi oyidlayo ngosuku kwandisa umngcipheko wohlobo lwe-2 yeswekile nge-11%.

Yandisa umngcipheko we-metabolic syndrome

I-Metabolic syndrome ligama leqela lezinto ezinobungozi ezinokunyusa umngcipheko weemeko zempilo ezifana nesifo senhliziyo, uhlobo lwe-2 yeswekile, kunye nesifo. Le miba yomngcipheko zezi:

-Uxinzelelo lwegazi

– Iswekile yegazi ekhawulezileyo

-Amanqanaba aphezulu e-triglyceride

– Isinqe esibanzi

-Amanqanaba e-cholesterol "elungileyo" e-HDL ephantsi 

Izifundo rhoqo irayisi emhlophe baye babonisa ukuba abantu abasela utywala banomngcipheko ophezulu we-metabolic syndrome, ngakumbi abantu abadala base-Asia.

Irayisi emhlophe kunye nokunciphisa umzimba

irayisi emhlophe Ihlelwa njengengqolowa esulungekisiweyo ngenxa yokuba i-bran kunye nentsholongwane yayo isusiwe. Ngelixa izifundo ezininzi zinxibelelanisa ukutya okuziinkozo ezisulungekileyo ukutyeba kunye nokuzuza ubunzima, irayisi emhlophe Uphando malunga nalo aluhambelani.

Ngokomzekelo, ezinye izifundo irayisi emhlophe Ngelixa izifundo ezininzi zidibanise ukusetyenziswa kweenkozo ezisulungekileyo, ezifana nemisedare, ukufumana ubunzima, isisu esinamafutha kunye nokukhuluphala, ezinye izifundo azifumani nxulumano.

Kwakhona, irayisi emhlophe Kuye kwaboniswa ukubonelela ngelahleko yesisindo kumazwe apho isetyenziswe kakhulu, ngakumbi kumazwe apho idliwa yonke imihla. Nangona kunjalo, kuye kwachazwa ukuba ukusetyenziswa kweenkozo ezipheleleyo ezifana nerayisi emdaka kunceda kakhulu ekulahlekeni kwesisindo.

Irayisi eBrown iyona khetho olungcono lokulahlekelwa kwesisindo njengoko inomsoco, iqulethe i-fiber eninzi kwaye inikezela nge-antioxidants yokulwa nesifo.

Ziziphi iiNzuzo zeRayisi emhlophe?

Kulula ukwetyisa

Ukutya okunefayibha ephantsi kuyacetyiswa kwiingxaki zokwetyisa. Ukutya okuncinci kwe-fiber kuvumela inkqubo yokugaya ukuba iphumle, inciphisa umsebenzi wayo.

Oku kutya kunokuphelisa iimpawu ezikhathazayo zesifo sikaCrohn, isifo sokuqaqamba kwamathumbu, ukudumba kwamathumbu, kunye nezinye iingxaki zokugaya ukutya.

isitshisa, isicaphucaphu kunye nabantu abadala abahlanzayo okanye abaneenkqubo zonyango ezichaphazela inkqubo yokugaya banokuzuza kwakhona kwi-low-fiber diet.

irayisi emhlophe, iyacetyiswa kwezi meko kuba iphantsi kwifiber kwaye kulula ukuyigaya.

Ngaba Ufanele Uyitye Irayisi Emhlophe?

irayisi emhlophe kwezinye iimeko inokusetyenziswa njengendawo engcono yerayisi emdaka. Umzekelo, utyetyiswe kubafazi abakhulelweyo irayisi emhlopheI-folate eyongezelelweyo kuyo iluncedo.

Ukongeza, abantu abadala kwi-low-fiber diet kunye nokuba ne-nausea okanye isitshisa irayisi emhlophe kulula ukugaya kwaye ayibangeli iimpawu ezingathandekiyo.

Nangona kunjalo, irayisi emdaka iseyeyona ndlela ingcono. Iqulethe iivithamini ezahlukeneyo, iiminerali, ii-amino acids ezibalulekileyo kunye neekhompawundi ezisekelwe kwizityalo.

Ikwanesalathiso esisezantsi se-glycemic, okuthetha ukuba iicarbohydrates ziguqulwa kancinci zibe yiswekile yegazi, njengesifo seswekile okanye prediabetes Lukhetho olufanelekileyo kwizigulane.

Ukutya irayisi emhlophe ngokumodareyitha kunempilo.

Ngaba Irayisi Ityiwa Ikrwada?

“Ingaba irayisi ityiwa ikrwada?” "Ngaba zikho iingenelo zokutya irayisi ekrwada?" Le yimixholo enomdla malunga nerayisi. Nazi iimpendulo...

Ukutya irayisi ekrwadakunokubangela iingxaki ezahlukeneyo zempilo.

ityhefu yokutya

Ukutya irayisi ekrwada okanye engavuthwanga ngokwaneleyo ityhefu yokutya kwandisa umngcipheko.

Oku kungenxa yerayisi i-bacillus cereus ( cereus ) inokugcina iintsholongwane eziyingozi njenge isifundo, ka B. cereus yafumanisa ukuba yayikhona phantse kwisiqingatha sesampulu yerayisi yorhwebo.

B. cereuseqhelekileyo emhlabeni kwaye irayisi ekrwada Luhlobo lweebhaktheriya ezingcolisa. Le ntsholongwane isebenza njengekhaka ekutyeni okukrwada ukuze umntu aphile. ukubona yenza amabala anokunceda.

Kodwa ezi bhaktiriya azikhathazeki kwirayisi ephekiweyo kuba ubushushu obuphezulu buthintela ukuba zingaphindaphindeki. Kunye nerayisi ekrwada, engaphekwanga, negcinwe ngendlela engafanelekanga, iindawo ezibandayo zikhokelela ekwandeni kwayo.

kunye noB.cereus Ityhefu yokutya edibeneyo ibonakala ngendlela yeempawu ezifana ne-nausea, ukuhlanza, isisu esibuhlungu okanye isifo sohudo emva kwemizuzu eyi-15-30 emva kokusetyenziswa.

iingxaki zesisu

irayisi ekrwadaineekhompawundi ezininzi ezinokubangela imiba yokwetyisa.

uhlobo lweprotheyini esebenza njengesitshabalalisi sendalo lectin ibandakanya. kwi-lectin i-antitrient zibizwa ngokuba zinciphisa amandla omzimba okufunxa izondlo.

Abantu abanako ukwetyisa iilectin, ngoko ke badlula kwindlela yokugaya bengatshintshanga kwaye banokonakalisa udonga lwamathumbu. Oku kukhokelela kwiimpawu ezifana norhudo kunye nokuhlanza. Ngokuqhelekileyo, xa irayisi iphekiwe, uninzi lwezi lectins zitshatyalaliswa bubushushu.

Ezinye iingxaki zempilo

Kwezinye iimeko, irayisi ekrwada Iminqweno ingaba ngumqondiso wokuphazamiseka kwesondlo okwaziwa ngokuba yi-pica. I-Pica sisifo esibhekisa kumdla wokutya ukutya okungenazondlo okanye izinto.

Nangona i-pica inqabile, inokwenzeka ukuba yenzeke phakathi kwabantwana kunye nabasetyhini abakhulelweyo. Kwiimeko ezininzi iba yethutyana kodwa isenokufuneka inkxaso yengqondo.

Imali enkulu ngenxa yepica ukutya irayisi ekrwada, ukukhathala, intlungu yesisu, ukulahleka kweenwele, umonakalo wamazinyo kunye ukunqongophala kwe-iron anemia kunokubangela iziphumo ebezingalindelekanga ezifana

Ngaba kukho naziphi na iingenelo ekutyeni irayisi ekrwada?

ukutya irayisi ekrwada Akukho nzuzo yongezelelweyo. Ngaphezu koko, ukutya irayisi ekrwadaKuye kwadityaniswa neziphumo ezininzi ezibi zempilo, kubandakanywa umonakalo wezinyo, ukulahleka kweenwele, intlungu yesisu, kunye ne-anemia yokungabikho kwesinyithi.

Ngenxa yoko;

irayisi emhlophe Ngelixa iluziinkozo olucutshungulweyo kwaye luhlwempuzekile ngezondlo, ayikabi mbi. Umxholo wayo ophantsi wefiber unceda kwimiba yokwetyisa. Nangona kunjalo, irayisi emdaka isempilweni kwaye inezondlo.

Ukutya irayisi ekrwada kuyingozi kwaye kunokubangela ityhefu ekutyeni.