Brown Rice Sirasi: Yakanaka kana yakaipa?

Zvemukati

• Chii chinonzi Brown Rice Syrup?
• Zvemukati Zvemukati
• Glucose vs. Fructose
• Yakakwira Glycemic Index
• Arsenic Zvemukati
• Icho Chinokosha

Yakawedzera shuga ndeimwe yezvinhu zvakashata zvekudya kwemazuva ano.

Yakagadzirwa neshuga mbiri dzakareruka, glucose uye fructose. Kunyangwe imwe fructose kubva muchero yakanyatsonaka, yakawanda kubva pashuga yakawedzerwa inogona kukuvadza pahutano (,).

Nechikonzero ichi, vanhu vazhinji vanodzivirira fructose uye vanoshandisa yakaderera-fructose zvinotapira - senge brown mupunga sirasi - panzvimbo.

Iyo zvakare inonzi mupunga wemalti sirasi kana kungoita sirasi yemupunga, shavi reruzi svutugadzike iri glucose.

Nekudaro, iwe unogona kushamisika kana iri hutano pane mamwe ma sweeteners.

Ichi chinyorwa chinokuudza iwe kana shava mupunga sirasi yakanaka kana yakaipa kune hutano hwako.

Chii chinonzi Brown Rice Syrup?

Brown mupunga sirasi inotapira inotorwa kubva mupunga wakasviba.

Iyo inogadzirwa nekufumura mupunga wakabikwa kuma enzymes ayo anotyora masitashi uye oashandura iwo mashuga madiki, zvobva zvadzura tsvina.

Mhedzisiro yacho gobvu, shuga ine shuga.

Siragi yemupunga weBrown ine mashuga matatu - maltotriose (52%), maltose (45%), uye glucose (3%).

Zvisinei, usanyengerwa nemazita. Maltose ingori maviri mamorekuru eglucose, nepo maltotriose ari matatu mamorekuru eglucose.

Naizvozvo, shava mupunga manyuchi anoita se100% glucose mukati memuviri wako.

Brown mupunga sirasi inogadzirwa nekutyora pasi starch mune yakabikwa mupunga, ichichichinja kuita nyore kugaya shuga.

Zvemukati Zvemukati

Kunyangwe mupunga wakasviba uine hutano hwakanyanya, manyuchi ayo ane mashoma mashoma zvinovaka muviri.

Inogona kutakura zvidiki zvidiki zvemaminerari senge calcium uye potasium - asi izvi hazvina basa zvichienzaniswa neizvo zvaunowana kubva kuchikafu chose ().

Ramba uchifunga kuti sirasi iyi yakanyanya mushuga.

Nekudaro, siragi yemupunga yakasvibira inopa macalorie akawandisa asi zvirinani hapana zvakakosha zvinovaka muviri

Kufanana neshuga zhinji yakanatswa, siragi yemupunga yakasviba ine yakawanda yeshuga uye ingangoita isina zvakakosha zvinovaka muviri.

Glucose vs. Fructose

Iko kune gakava rinoenderera pamusoro pekuti nei shuga yakawedzerwa isina hutano.

Vamwe vanofunga kuti ingori nekuda kwekuti inenge isina mavitamini uye zvicherwa uye kuti inogona kukuvadza meno ako.

Zvisinei, uchapupu hunoratidza kuti fructose yayo inonyanya kukuvadza.

Ehe, fructose haisimudze huwandu hweshuga yeropa zvakada kufanana neglucose. Nekuda kweizvozvo, zviri nani kune vanhu vane chirwere cheshuga.

Asi nepo glucose inogona kuverengerwa neese sero mumuviri wako, fructose inogona kungogadziriswa muzvikamu zvakakura nechiropa chako ().

Mamwe masayendisiti anofungidzira kuti kuwandisa kwefructose kunwa kungave kuri kwechimwe chezvikonzero zvinokonzera rudzi rwechipiri chirwere cheshuga ()

Yakakwira fructose kudya kwave kwakabatana ne insulin kudzivisa, mafuta chiropa, uye yakawedzera triglyceride mazinga (,,).

Nekuti glucose inogona kugadziriswa nemaseru ese emuviri wako, haifanire kuve nemhedzisiro yakaipa pachiropa.

Nekudaro, brown brown mupunga sirasi yakakwira glucose zvemukati ndiyo chete yakanaka hunhu.

Ramba uchifunga kuti hapana cheizvi chinoshanda kune michero, zvinova chikafu chine hutano. Izvo zvine zvidiki zvefructose - asi zvakare zvine zvakawanda zvinovaka muviri uye faibha.

Iko hakuna fructose mune brown mupunga sirasi, saka haifanire kunge iine zvakafanana zvakaipa zvinokanganisa pachiropa mashandiro uye metabolic hutano seyakagara shuga.

Yakakwira Glycemic Index

Iyo glycemic index (GI) chiyero chekuti chikafu chinokurumidza sei kusimudza shuga yeropa.

Uchapupu hunoratidza kuti kudya zvakawanda zvepamusoro-GI chikafu kunogona kukonzera kufutisa (,).

Paunodya zvakakwirira-GI zvekudya, shuga yeropa uye insulin mazinga akakwira pamberi pekupunzika, zvichikonzera nzara uye zvishuwo ().

Zvinoenderana neSydney University GI dhatabhesi, sirasi yemupunga ine glycemic index ye98, iri yakanyanya kukwirira (12).

Iyo yakakwira zvakanyanya kupfuura shuga yetafura (GI ye60-70) uye yakakwira kupfuura chero chero chinotapira pamusika.

Kana iwe uchidya sirasi yemupunga, saka zvinonyanya kutungamira kune inokurumidza spikes mushuga yeropa.

Brown mupunga sirasi ine glycemic index ye98, iri pamusoro kupfuura chero mamwe anotapira pamusika.

Arsenic Zvemukati

Arsenic kemikari ine chepfu inowanzo kuwanikwa mukuteedzera huwandu mune zvimwe zvekudya, kusanganisira mupunga uye mupunga manyuchi.

Imwe ongororo yakatarisa kune arsenic zvemukati me organic brown mupunga manyuchi. Yakaedza sosi dzakasarudzika, pamwe nezvigadzirwa zvinotapira nesirizi yemupunga, kusanganisira mafomura evacheche ().

Matanho akakosha earsenic akaonekwa mune izvi zvigadzirwa. Aya mafomula aive neka20 kakapetwa eiri arsenic concentrations yeavo asina kutapirirwa nesirasi yemupunga.

Nekudaro, iyo Chikafu neDrug Administration (FDA) inoti izvi zviyero zvakaderera zvakanyanya kuti zvikuvadze ().

Zvakangodaro, zvimwe zviri nani kudzivirira zvachose mafomura evacheche anotapira nesirayisi yemupunga.

Zviyero zvakakosha zvearsenic zvakawanikwa mumupunga manyuchi uye zvigadzirwa zvinotapira nazvo. Ichi chingangoita chikonzero chekushushikana.

Icho Chinokosha

Hapana zvidzidzo zvevanhu zviripo pane zvehutano mhedzisiro yebrown mupunga sirasi.

Nekudaro, iyo yakakwirira GI, kushomeka kwehutano, uye njodzi yeassenic kusvibiswa kwakakosha kuderera.

Kunyangwe iri fructose-isina, sirasi yemupunga inoita kunge inokuvadza.

Iwe unogona kunge uri nani zvakanyanya kutapira zvekudya zvako nezvakasikwa, zvakaderera-macalorie zvinotapira izvo zvisingasimudze huwandu hweshuga yeropa.