Brown vs White Rice - Ndeupi Ari Nani Kune Rwako Hutano?

Zvemukati

• Musiyano uripo pakati peBrown neWhite Rice
• Brown Rice Yakakwira muFibre, Vitamin uye Minerals
• Brown Rice Ine Antinutrients uye Inogona kuve Yakakwira muArsenic
• Phytic Acid
• Arsenic
• Migumisiro paRopa Shuga uye Chirwere cheshuga Njodzi
• Mimwe Hutano Mhedzisiro yeWhite neBrown Rice
• Chirwere Chemwoyo Njodzi Njodzi Zviitiko
• Mamiriro eantioxidant
• Kudzora Kurema
• Ndeupi Rudzi Rwaunofanira Kudya?

Mupunga chibage chakashanduka kudyiwa nevanhu pasi rese.

Inoshanda sechikafu chekudya chevanhu vazhinji, kunyanya avo vanogara muAsia.

Mupunga unouya nemavara akati wandei, maumbirwo uye hukuru, asi unonyanya kuzivikanwa ndewe jena jena uye shava.

Mucheka muchena ndiwo unonyanya kudyiwa mhando, asi mupunga wakasviba unowanzozivikanwa senzira ine hutano.

Vanhu vazhinji vanosarudza mupunga wakasviba nekuda kwechikonzero ichi.

Ichi chinyorwa chinotarisa zvakanakira uye zvinokanganisa zvemarudzi ese ari maviri.

Musiyano uripo pakati peBrown neWhite Rice

Mupunga wese unenge wakazara ma carbs, uine mashoma mapuroteni uye pasina mafuta.

Mupunga webrown ihuremu hwese. Izvi zvinoreva kuti ine zvikamu zvese zvezviyo - zvinosanganisira iyo fibrous bran, hutachiona hune hutano uye iyo carb-yakapfuma endosperm.

Mucheka muchena, kune rimwe divi, wakabvisirwa bran uye hutachiona, zvinova izvo zvikamu zvine hutano zvikuru zvezviyo.

Izvi zvinosiya mupunga muchena uine mashoma mashoma akakosha emuviri, ndosaka mupunga webhuruu uchiwanzo kutorwa sehutano hwakanaka kupfuura chena.

Bhuruni mupunga imbeu izere ine branvi nejemusi. Izvi zvinopa fiber uye akawanda mavitamini uye mamineral. Mucheka muchena tsanga yakanatswa iyo yakabviswa zvikamu izvi zvinovaka muviri.

Brown Rice Yakakwira muFibre, Vitamin uye Minerals

Mupunga weBrown une mukana wakakura kupfuura mupunga muchena kana zvasvika kune zvemukati zvemukati.

Mupunga weBrown une fiber yakawanda uye antioxidants, pamwe nemavitamini uye zvicherwa zvakanyanya kukosha.

Mucheka muchena kazhinji unobva kune "isina" macalorie uye ma carbs ane mashoma mashoma akakosha emumuviri.

100 gramu (3.5 ounces) yemupunga wakasvibira wakabikwa unopa magiramu 1.8 efaibha, nepo magiramu 100 ewhite achingopa magiramu 0,4 efaibha (1, 2).

Chinyorwa chiri pazasi chinoratidza kuenzaniswa kwemamwe mavitamini uye mamineral:

Mupunga weBrown wakakwira zvakanyanya muzvikafu kupfuura mupunga muchena. Izvi zvinosanganisira fiber, antioxidants, mavitamini uye mamineral.

Brown Rice Ine Antinutrients uye Inogona kuve Yakakwira muArsenic

Antinutrients mishonga yemiti inogona kudzora kugona kwemuviri wako kutora zvimwe zvinovaka muviri. Mucheka weBrown une antinutrient inozivikanwa se phytic acid, kana phytate.

Inogona zvakare kunge iine huwandu hwakawanda hwearsenic, kemikari ine chepfu.

Phytic Acid

Nepo phytic acid inogona kupa mamwe mabhenefiti ehutano, zvakare inoderedza kugona kwemuviri wako kutora simbi uye zinc kubva mukudya (,).

Pamusoro penguva yakareba, kudya phytic acid nezvikafu zvakawanda kunogona kukonzera kushomeka kwemamineral. Zvisinei, izvi hazvigoneki kune vanhu vanodya zvakasiyana siyana zvekudya.

Arsenic

Mucheka weBrown unogona zvakare kuve wakakwirira mune kemikari ine chepfu inonzi arsenic.

Arsenic isimbi inorema iyo inowanzovapo munharaunda, asi yanga ichiwedzera mune dzimwe nzvimbo nekuda kwekusvibiswa. Zviyero zvakakosha zvakaonekwa mumupunga uye mupunga-wakagadzirwa zvigadzirwa (,,,,).

Arsenic ine chepfu. Kushandiswa kwenguva yakareba kunogona kuwedzera njodzi yezvirwere zvisingaperi zvinosanganisira kenza, chirwere chemwoyo uye mhando 2 chirwere cheshuga (,,).

Mupunga weBrown unowanzo kuve wakakwirira muarsenic kupfuura mupunga muchena (, 14).

Nekudaro, izvi hazvifanirwe kuve dambudziko kana ukadya mupunga zvine mwero sechikamu chekudya kwakasiyana. Iwo mashoma servings pasvondo anofanirwa kuve akanaka.

Kana mupunga chiri chikamu chikuru chekudya kwako, saka unofanirwa kutora mamwe matanho kudzikisa arsenic zvemukati. Pane akati wandei matipi anoshanda mune ino chinyorwa.

Mupunga weBrown une antinutrient phytic acid, uye zvakare yakakwira muArsenic kupfuura chena mupunga. Izvi zvinogona kuve kunetsekana kune avo vanodya mupunga wakawanda. Nekudaro, zvine mwero kushandiswa kunofanirwa kunge kwakanaka.

Migumisiro paRopa Shuga uye Chirwere cheshuga Njodzi

Mupunga weBrown wakakwira mu magnesium uye fiber, ese ari maviri anobatsira kudzora huwandu hweshuga yeropa ().

Kutsvagurudza kunoratidza kuti kugara uchidya zviyo zvese, senge mupunga wakasvibira, kunobatsira kudzikisa huwandu hweshuga yeropa uye kunoderedza njodzi yerudzi rwechipiri chirwere cheshuga (,,).

Mune kumwe kuongorora, vakadzi vaiwanzodya zviyo zvakakwana vaive ne31% njodzi yakaderera yerudzi rwechipiri chirwere cheshuga kupfuura avo vakadya zviyo zvishoma zvishoma ().

Kungochinjisa mupunga chena nebrown kwave kuchiratidzwa kudzikisa huwandu hweshuga yeropa uye kudzikisira njodzi yerudzi rwechipiri chirwere cheshuga (,,).

Kune rimwe divi, kushandiswa kwakanyanya kwemupunga chena kwakabatanidzwa nenjodzi yakawedzera yechirwere cheshuga (,,,).

Izvi zvinogona kunge zvichikonzerwa neiyo yakakwira glycemic index (GI), iyo inoyera kuti chikafu chinokurumidza kuwedzera sei shuga yeropa.

Mucheka weBrown une GI yemakumi mashanu uye mupunga muchena une GI ye89, zvichireva kuti chena inowedzera mashuga eropa nekukurumidza kupfuura brown (27).

Kudya zvepamusoro-GI chikafu chave chakabatana neakawanda mamiriro ehutano, kusanganisira mhando 2 chirwere cheshuga ().

Kudya mupunga wakasviba kunogona kubatsira kudzikisa mashuga eropa uye kuderedza njodzi yerudzi rwechipiri chirwere cheshuga. Mucheka muchena, kune rumwe rutivi, unogona chaizvo kuwedzera njodzi yerudzi rwechipiri chirwere cheshuga.

Mimwe Hutano Mhedzisiro yeWhite neBrown Rice

Mucheka muchena uye mutsvuku unogona kukanganisa zvimwe zvehutano zvakasiyana zvakare.

Izvi zvinosanganisira njodzi yechirwere chemwoyo, antioxidant mazinga uye kudzora uremu.

Chirwere Chemwoyo Njodzi Njodzi Zviitiko

Mupunga weBrown une lignans, miti yemiti inogona kubatsira kudzivirira kubva kuchirwere chemoyo.

Lignans akaratidzirwa kudzikisa huwandu hwemafuta muropa, kudzikira kweropa uye kudzikisa kuzvimba mutsinga ().

Zvidzidzo zvinoratidza kuti kudya mupunga wakasviba kunobatsira kudzikisira njodzi dzinoverengeka dzechirwere chemwoyo (,).

Ongororo yeongororo makumi mana neshanu yakawana kuti vanhu vaidya tsanga dzese, kusanganisira mupunga wakasviba, vaive ne1621% njodzi yakaderera yechirwere chemwoyo kana ichienzaniswa nevanhu vakadya zviyo zvishoma zvishoma ().

Ongororo yevarume nevakadzi mazana maviri neshanu nemakumi mashanu vakaona kuti kudya avhareji yemazana maviri ezviyo zvekudya-zviyo zvega zvega zuva rega kunogona kudzikisira chirwere chemoyo neinosvika 25% ().

Mbeu dzakadai semupunga wakasvibira dzinogona zvakare kudzikisa huwandu uye LDL ("yakaipa") cholesterol. Mupunga weBrown wakatobatanidzwa nekuwedzera kweHDL ("yakanaka") cholesterol (,,).

Mamiriro eantioxidant

Iyo braniki yemupunga wakasviba ine akawanda ane simba antioxidants ().

Zvidzidzo zvinoratidza kuti nekuda kweaya antioxidant mazinga, zviyo zvakakwana senge mupunga une brown zvinogona kubatsira kudzivirira zvirwere zvisingaperi senge chirwere chemwoyo, gomarara uye mhando 2 chirwere cheshuga ().

Zvidzidzo zvakare zvinoratidza kuti mupunga wakasvibira unogona kubatsira kuwedzera ropa antioxidant mazinga muvakadzi vakafuta ().

Uye zvakare, ongororo yemhuka ichangoburwa inoratidza kuti kudya mupunga chena kunogona kudzikira ropa antioxidant mwero mune mhando 2 chirwere cheshuga ().

Kudzora Kurema

Kudya mupunga wakasviba panzvimbo pechena kunogona zvakare kudzikisa huremu, body mass index (BMI) uye kutenderera kwechiuno uye chiuno ().

Imwe ongororo yakaunganidza data pavanhu 29 683 vakuru uye vana 15 280. Vatsvakurudzi vakaona kuti kana vanhu vachidya zviyo zvakakwana, huremu hwemuviri wavo hwaive (42).

Mune kumwe kuongorora, vatsvaguriri vakatevera vakadzi vanopfuura 74,000 kwemakore gumi nemaviri uye vakaona kuti vakadzi vaidya zviyo zvakazara zvakaenzana zvishoma kupfuura vakadzi vaidya zviyo zvishoma ().

Pamusoro pezvo, muyedzo wakarongedzwa wakasarudzika mumakumi mana evakadzi vakafutisa uye vakafutisa vakawana kuti mupunga wakasvibira wakadzora huremu hwemuviri uye saizi yechiuno uchienzaniswa nemucheka muchena ().

Kudya mupunga wakasviba uye zvimwe zviyo zvizere kunogona kubatsira kuwedzera ropa antioxidant mazinga uye kudzikisa njodzi yehosha yemoyo uye kufutisa.

Ndeupi Rudzi Rwaunofanira Kudya?

Brown mupunga ndiyo sarudzo yakanakisa maererano nehutano hwehutano uye mabhenefiti ehutano.

Izvo zvakati, chero mhando yemupunga inogona kuve chikamu chekudya zvine hutano uye hapana chakaipa neimwe jena jena nguva nenguva.

Zvimwe nezve mupunga nezviyo:

• Mupunga 101: Nutrition Chokwadi uye Hutano Mhedzisiro
• Arsenic muRice: Unofanirwa Kunetseka?
• Zviyo: Zvakanakira Iwe, kana Zvakaipa?