Irayisi emhlophe okanye iRayisi eBrown? Yeyiphi Esempilweni?

Irayisi yinkozo esetyenziswa kwizinto ezininzi etyiwa ngobuninzi ngabantu kwihlabathi liphela. Isebenza njengokutya okusisiseko kubantu abaninzi, ngakumbi abo bahlala eAsia.

Irayisi inokuba nemibala eyahlukeneyo, imilo kunye nobukhulu, kodwa eyona idumileyo yirayisi emhlophe kunye nemdaka. 

Irayisi emhlophe lolona hlobo lusetyenziswayo, kodwa irayisi emdaka ithathwa njengokhetho olunempilo.

Yintoni Irayisi emhlophe?

irayisi emhlopheluhlobo lwenkozo esulungekisiweyo eye yagutywa yaze yalungiswa ukuze kususwe ibran kunye nondoqo wengqolowa, ukunceda abavelisi ukunciphisa iindleko kunye nokwandisa ubomi beshelufu yeemveliso.

Nangona kunjalo, izondlo ezininzi zilahlekile ngexesha lenkqubo yokugaya, kwaye irayisi idla ngokuchithwa i-fiber, i-manganese, i-magnesium, i-selenium kunye ne-phosphorus.

Yintoni iBrown Rice?

irayisi emdakaIqulethe i-fiber kunye neprotheni, kunye neevithamini kunye neeminerali zokulinganisela i-carbohydrates. 

Uphando lwezenzululwazi lubonise ukuba irayisi emdaka inokunciphisa umngcipheko wokuba nesifo sikashukela kunye neengxaki zentliziyo.

Uthini Umahluko phakathi kweBrown kunye neWhite Rice?

Irayisi iqulethe phantse yonke i-carbohydrates, kunye nenani elincinci le protein Iqulethe phantse ioli. 

Irayisi eBrown i-wholemeal. Oku kuthetha ukuba iqulethe zonke iinxalenye zengqolowa (i-fibrous bran, i-germ enesondlo kunye ne-endosperm).

Irayisi emhlophe isusiwe kwi-bran kunye ne-germ, ezona ndawo zinomsoco wengqolowa. Zimbalwa izondlo ezibalulekileyo eziseleyo kwirayisi emhlophe; Ngoko ke, irayisi emdaka ithathwa njengenempilo kunelayisi emhlophe.

Irayisi eBrown iphezulu kwifiber, iivithamini, kunye neeminerali

Irayisi eBrown inenzuzo enkulu ngaphezu kwerayisi emhlophe ngokubhekiselele kumxholo wesondlo. Irayisi eBrown iqulethe i-fiber eninzi kunye ne-antioxidants, kunye neevithamini ezibaluleke kakhulu kunye neeminerali.

Irayisi emhlophe ngumthombo weekhalori ezingenanto kunye neecarbohydrates ezinezondlo ezimbalwa ezibalulekileyo. I-100 grams yerayisi ephekiweyo ebomvu inika i-1.8 grams yefiber, ngelixa i-100 grams yerayisi emhlophe inika kuphela i-0.4 grams yefiber.

Le theyibhile ilandelayo ithelekisa irayisi emhlophe nemdaka:

Irayisi eBrown ine-antinutrients kwaye ingaba phezulu kwi-arsenic

Amachiza okulwa nesondlo ziikhompawundi zezityalo ezinokunciphisa amandla omzimba wethu wokufunxa izondlo ezithile. Irayisi eBrown iqulethe i-antinutrient eyaziwa ngokuba yi-phytic acid okanye i-phytate.

Isenokuba nezixa eziphezulu ze-arsenic, ikhemikhali eyityhefu.

I-Phytic Acid

I-Phytic acid Ngelixa unikezela ngezibonelelo ezithile zempilo, ikwathoba amandla omzimba wethu wokufunxa i-iron kunye ne-zinc ekutyeni.

Ekuhambeni kwexesha, ukutya i-phytic acid kunye nokutya okuninzi kunokubangela ukusilela kwamaminerali. Nangona kunjalo, oku akunakwenzeka kubantu abatya iintlobo ezahlukeneyo zokutya.

IArsenic

Irayisi emdaka inokuba phezulu kwikhemikhali eyityhefu ebizwa ngokuba yiarsenic.

I-Arsenic yintsimbi enzima eyenzeka ngokwemvelo kwindalo kodwa iyanda kwezinye iindawo ngenxa yongcoliseko. Iimali ezibalulekileyo zifunyenwe kwirayisi kunye neemveliso ezenziwe ngerayisi.

IArsenic inetyhefu. Ukusetyenziswa kwexesha elide kwandisa umngcipheko wezifo ezingapheliyo ezifana nomhlaza, isifo senhliziyo kunye nohlobo lwe-2 yeswekile.

Irayisi eBrown ithande ukuba phezulu kwi-arsenic kunerayisi emhlophe. Noko ke, oku akuyongxaki ukuba utya irayisi enezondlo ezahlukahlukeneyo. Iinkonzo ezimbalwa ngeveki zanele.

Ukuba irayisi yinxalenye enkulu yokutya kwakho, kufuneka unciphise umxholo wayo we-arsenic.

Ichaphazela iswekile yegazi kunye nomngcipheko wesifo seswekile

Irayisi eBrown iphezulu kwi-magnesium kunye nefayibha, zombini ezo zinceda ukulawula amanqanaba eswekile yegazi.

Uphononongo lubonisa ukuba ukutya okuziinkozo rhoqo okufana nerayisi emdaka kunceda ukunciphisa amanqanaba eswekile yegazi kwaye kunciphisa umngcipheko wesifo seswekile se-2.

Kolunye uphononongo, abasetyhini abatya iicereals babene-2.9% yengozi esezantsi yesifo seswekile kunabo batya isixa esincinci seesiriyeli.

Kuye kwathiwa ukususa irayisi emhlophe endaweni ye-brown kunciphisa amanqanaba eswekile kwaye kunciphisa umngcipheko wesifo seswekile se-2.

Ngakolunye uhlangothi, ukusetyenziswa okuphezulu kwerayisi emhlophe kwandisa umngcipheko wesifo seswekile.

Oku kusenokuba ngenxa yokutya okuphezulu kwe-glycemic index (GI), elinganisa ukuba inyusa ngokukhawuleza kangakanani iswekile yegazi.

Irayisi eBrown ine-GI ye-50 kunye nerayisi emhlophe i-GI ye-89, oku kuthetha irayisi emhlophe iphakamisa amanqanaba eshukela egazi ngokukhawuleza.

Ukutya ukutya okuphezulu kwe-GI kuye kwadibaniswa neemeko ezininzi zempilo, kubandakanya uhlobo lwe-2 yeswekile.

Iziphumo zeMpilo zeRayisi emhlophe kunye neBrown

Irayisi emhlophe kunye nemdaka inokuchaphazela ezinye iinkalo zempilo ngokwahlukileyo ngokunjalo. Oku kubandakanya ingozi yesifo senhliziyo, amanqanaba e-antioxidant, kunye nokulawula ubunzima.

imiba yengozi yesifo sentliziyo

Irayisi emdaka iqulethe iilignans, iikhompawundi zezityalo ezinceda ukukhusela kwisifo sentliziyo.

I-Lignans kuthiwa ukunciphisa umthamo wamafutha egazini, ukunciphisa uxinzelelo lwegazi kunye nokunciphisa ukudumba kwimithambo.

Uphononongo lubonisa ukuba ukutya irayisi emdaka kunceda ukunciphisa imingcipheko emininzi yesifo sentliziyo.

Uhlalutyo lwezifundo ze-45 lufumene ukuba abantu abadla iinkozo ezininzi, kuquka irayisi emdaka, babenomngcipheko ophantsi we-16-21% wesifo senhliziyo kunabantu abadla ukutya okuncinci.

Uhlalutyo lwama-285.000 amadoda kunye nabasetyhini bafumanisa ukuba ukutya okuphakathi kwe-2.5 yokutya okuziinkozo ngosuku ngalunye kunokunciphisa umngcipheko wesifo senhliziyo malunga ne-25%.

Iinkozo ezipheleleyo ezifana nerayisi emdaka zinokwehlisa i-cholesterol epheleleyo kunye ne-LDL ("embi"). Irayisi eBrown inxulunyaniswa nokunyuka kwe-HDL ("elungileyo") ye-cholesterol.

amandla e-antioxidant

Ibran yerayisi emdaka iqulethe i-antioxidants ezininzi ezinamandla.

Uphononongo lubonisa ukuba ngenxa yamanqanaba e-antioxidant, iinkozo ezipheleleyo ezifana nerayisi emdaka zinceda ukukhusela izifo ezingapheliyo ezifana nesifo senhliziyo, umhlaza, kunye nohlobo lwe-2 yeswekile.

Uphononongo lukwabonisa ukuba irayisi emdaka inceda ukonyusa amanqanaba e-antioxidant egazi kubasetyhini abatyebileyo.

Ukongezelela, uphando olutshanje lwezilwanyana lubonisa ukuba ukutya irayisi emhlophe kunokunciphisa amanqanaba e-antioxidant egazi kubantu abanesifo seswekile se-2.

ukulawula ubunzima

Ukutya irayisi emdaka endaweni yomhlophe kunokunciphisa kakhulu ubunzima, i-body mass index (BMI), kunye nesinqe kunye ne-hip circumference.

Olunye uphononongo luqokelele idatha kubantu abadala abangama-29.683 kunye nabantwana abangama-15.280. Abaphandi bafumanisa ukuba abo batya iinkozo ezininzi banobunzima bomzimba obuphantsi.

Kwesinye isifundo, abaphandi balandela abafazi abangaphezu kwama-12 ngaphezu kweminyaka eyi-74.000 kwaye banquma ukuba abafazi abadla ukutya okuziinkozo bahlala belinganisa ngaphantsi kwabasetyhini abadla iinkozo ezincinci.

Ukongezelela, ulingo olulawulwa ngokungahleliwe lwe-40 abafazi abatyebileyo kunye nabatyebileyo bafumanisa ukuba irayisi emdaka yanciphisa ubunzima bomzimba kunye nobukhulu besinqe xa kuthelekiswa nerayisi emhlophe.

Irayisi emhlophe okanye irayisi emdaka?

Irayisi eBrown lukhetho olungcono malunga nomgangatho wesondlo kunye neenzuzo zempilo. Kodwa zombini iindidi zerayisi zinokuba yinxalenye yokutya okunempilo.

Ngenxa yoko;

Kukho iiyantlukwano ezimbalwa phakathi kwerayisi emdaka kunye nerayisi emhlophe, kuqalwa kwindlela nganye elungiswa ngayo neveliswa ngayo.

Irayisi eBrown iqulethe zonke iinxalenye ezintathu zentsholongwane, ngelixa irayisi emhlophe igaywe ukususa i-bran kunye ne-pulp, ishiya kuphela i-endosperm.

Oku kubangela iiyantlukwano ezimbalwa kwiprofayili yesondlo yerayisi emhlophe ngokuchasene nerayisi emdaka. Ukongeza ekubeni iphezulu kakhulu kwifiber, irayisi emdaka inoluhlu olubanzi lwe-micronutrients, kubandakanya i-manganese, i-magnesium kunye ne-selenium.

Irayisi emhlophe, ngakolunye uhlangothi, idla ngokutyetyiswa ngamavithamini kunye neemaminerali, oku kuthetha ukuba yongezwa kwingqolowa ngexesha lokucubungula. Yiyo loo nto irayisi emhlophe eqiniweyo ihlala iphezulu kwi-iron, i-folate kunye ne-thiamine.

Ngokungafani nelayisi emhlophe, irayisi emdaka ithathwa njengengqolowa epheleleyo. Iinkozo ezipheleleyo zinokukhusela kwiimeko ezingapheliyo ezifana nesifo senhliziyo, umhlaza kunye nesifo seswekile.