Irayisi emhlophe ngeBrown-yeyiphi eyona ilunge kwiMpilo yakho?

Umxholo

• Umahluko phakathi kwerayisi emdaka kunye nomhlophe
• Ilayisi eBrown iphezulu kwiFiber, iVithamini kunye neMinerals
• Ilayisi eBrown iqulethe ii-Antinutrients kwaye inokuba phezulu kwiArsenic
• IPhytic Acid
• IArsenic
• Iziphumo kwiSwekile yeGazi kunye nomngcipheko weSwekile
• Ezinye iimpembelelo zeMpilo kwiLayisi eMhlophe kunye neBrown
• Izinto ezinobungozi besifo sentliziyo
• Ubume beAntioxidant
• Ulawulo lobunzima
• Loluphi udidi omele ulutye?

Irayisi yingqolowa ethengwa ngabantu abaninzi kwihlabathi liphela.

Isebenza njengokutya okuyintloko kubantu abaninzi, ngakumbi abo bahlala eAsia.

Ilayisi iza ngemibala eliqela, iimilo kunye nobukhulu, kodwa ezona ziwayo ziyirayisi emhlophe namdaka.

Irayisi emhlophe lolona hlobo luqhelekileyo lusetyenzisiweyo, kodwa irayisi emdaka iyaziwa njengeyona ndlela isempilweni.

Abantu abaninzi bakhetha irayisi emdaka ngesi sizathu.

Eli nqaku lijonga izibonelelo kunye nokusilela kuzo zombini ezi ntlobo.

Umahluko phakathi kwerayisi emdaka kunye nomhlophe

Yonke irayisi iqulethe i-carbs ngokupheleleyo, inexabiso elincinci leprotheni kwaye akukho mafutha.

Irayisi emdaka yingqolowa epheleleyo. Oko kuthetha ukuba iqulethe onke amalungu eenkozo-kubandakanya ne-fibrous bran, intsholongwane enesondlo kunye ne-endosperm ene-carb-rich.

Kwelinye icala, irayisi emhlophe isuswe i-bran kunye ne-germ, zezona ndawo zinesondlo sokutya okuziinkozo.

Oku kushiya irayisi emhlophe inezimbiwa ezimbalwa eziyimfuneko, yiyo loo nto irayisi emdaka ihlala ithathwa njengesempilweni ngakumbi kunemhlophe.

Irayisi emdaka yingqolowa epheleleyo equlethe ibran kunye nentsholongwane. Ezi zibonelela ngefayibha kunye neevithamini kunye neeminerals. Irayisi emhlophe yingqolowa esulungekisiweyo esele isuswe la malungu anesondlo.

Ilayisi eBrown iphezulu kwiFiber, iVithamini kunye neMinerals

Irayisi emdaka inenzuzo enkulu kunerayisi emhlophe xa kufikwa kumxholo wezondlo.

Irayisi emdaka ine-fiber eninzi kunye ne-antioxidants, kunye neevithamini kunye neeminerals ezibaluleke ngakumbi.

Irayisi emhlophe ubukhulu becala ingumthombo weekhalori "ezingenanto" kunye neecarbs ezinezakha mzimba ezimbalwa.

Iigremu ezili-100 (ii-ounces eziyi-3.5) zerayisi ephekiweyo emdaka zibonelela nge-1.8 yeefayibha, ngelixa iigram ezili-100 ezimhlophe zibonelela kuphela nge-0.4 gram yefayibha (1, 2).

Uluhlu olungezantsi lubonisa ukuthelekiswa kwezinye iivithamini kunye neeminerali:

Irayisi emdaka iphezulu kakhulu kwizakhamzimba kunerayisi emhlophe. Oku kubandakanya ifayibha, ii-antioxidants, iivithamini kunye neeminerali.

Ilayisi eBrown iqulethe ii-Antinutrients kwaye inokuba phezulu kwiArsenic

Izinto ezingafunekiyo yimixube yezityalo ezinokuthi zinciphise amandla omzimba wakho okufumana izakha mzimba ezithile. Irayisi emdaka ine-antinutrient eyaziwa ngokuba yi-phytic acid, okanye i-phytate.

Inokuthi iqulethe ixabiso eliphezulu le-arsenic, ikhemikhali enobuthi.

IPhytic Acid

Ngelixa i-phytic acid inokubonelela ngezibonelelo zezempilo, ikwanciphisa amandla omzimba wakho wokufunxa i-iron kunye ne-zinc ekudleni (,).

Ngexesha elide, ukutya i-phytic acid kunye nokutya okuninzi kunokuba negalelo kukusilela kwezimbiwa. Nangona kunjalo, oku akunakulindeleka kubantu abatya ukutya okwahlukeneyo.

IArsenic

Irayisi emdaka isenokuba phezulu nakwimichiza eyityhefu ebizwa ngokuba yiarsenic.

I-Arsenic yintsimbi enzima ebonakalayo kwindalo, kodwa iyanda kwezinye iindawo ngenxa yongcoliseko. Iimali ezibonakalayo zichongiwe kwirayisi nakwimveliso esekwe kwilayisi (,,,,).

Iarsenic inetyhefu. Ukusetyenziswa kwexesha elide kunokunyusa umngcipheko wezifo ezingapheliyo kubandakanya umhlaza, isifo sentliziyo kunye nohlobo 2 lweswekile (,,).

Irayisi emdaka ithande ukuba phezulu kwi-arsenic kunerayisi emhlophe (, 14).

Nangona kunjalo, oku akufuneki kube yingxaki ukuba utya irayisi ngokumodareyitha njengenxalenye yokutya okwahlukeneyo. Ukuhanjiswa okumbalwa ngeveki kufanelekile.

Ukuba irayisi yinxalenye enkulu yokutya kwakho, kuya kufuneka uthathe amanyathelo okunciphisa umxholo we-arsenic. Kukho iingcebiso ezininzi ezisebenzayo kweli nqaku.

Irayisi emdaka iqulethe i-asidi ye-phytic acid, kwaye iphakamileyo kwi-arsenic kunerayisi emhlophe. Oku kunokuba yinkxalabo kwabo batya irayisi eninzi. Nangona kunjalo, ukusetyenziswa okuphakathi kufanelekile.

Iziphumo kwiSwekile yeGazi kunye nomngcipheko weSwekile

Irayisi emdaka iphezulu kwimagnesium kunye nefayibha, zombini ezinceda ukulawula amanqanaba eswekile yegazi ().

Uphando lubonisa ukuba ukutya ukutya okuziinkozo rhoqo, njengerayisi emdaka, kunceda ukuthoba iswekile yegazi kunye nokunciphisa umngcipheko wohlobo lweswekile 2,,,

Kwisifundo esinye, abasetyhini abadla ngokutya ukutya okuziinkozo babenomngcipheko ophantsi ongama-31% wohlobo lweswekile yesi-2 kunabo batya iinkozo ezimbalwa ().

Ukutshintsha nje irayisi emhlophe ngombala obomvu kubonisiwe ukunciphisa amanqanaba eswekile yegazi kunye nokunciphisa umngcipheko wohlobo lweswekile yesi-2 (,,).

Kwelinye icala, ukusetyenziswa kakhulu kwerayisi emhlophe kunxulunyaniswe nomngcipheko wesifo seswekile (,,,).

Oku kunokuba ngenxa yesalathiso sayo se-glycemic index (GI), esenza amanyathelo okukhawuleza ukutya kukunyusa iswekile yegazi.

Irayisi emdaka ine-GI yama-50 kwaye irayisi emhlophe ine-GI ye-89, okuthetha ukuba umhlophe unyusa amanqanaba eswekile yegazi ngokukhawuleza kunomdaka (27).

Ukutya ukutya okuphezulu kwe-GI kunxulunyaniswe neemeko ezininzi zempilo, kubandakanya uhlobo lweswekile 2 ().

Ukutya irayisi emdaka kunokunceda ukuthoba amanqanaba eswekile yegazi kunye nokunciphisa umngcipheko wohlobo lweswekile yesi-2. Irayisi emhlophe, kwelinye icala, inokunyusa umngcipheko wohlobo lweswekile 2.

Ezinye iimpembelelo zeMpilo kwiLayisi eMhlophe kunye neBrown

Irayisi emhlophe nebomvu inokuchaphazela eminye imiba yezempilo ngokwahlukileyo ngokunjalo.

Oku kubandakanya umngcipheko wesifo sentliziyo, amanqanaba e-antioxidant kunye nolawulo lobunzima.

Izinto ezinobungozi besifo sentliziyo

Irayisi emdaka inee-lignans, izihlanganisi zezityalo ezinokunceda ukukhusela kwisifo sentliziyo.

I-Lignans ibonakalisiwe ukunciphisa inani lamafutha egazini, uxinzelelo lwegazi olusezantsi kunye nokunciphisa ukudumba kwimithambo ().

Izifundo zibonisa ukuba ukutya irayisi emdaka kunceda ukunciphisa umngcipheko wesifo sentliziyo (,).

Uhlalutyo lwezifundo ezingama-45 lufumanise ukuba abantu abatya ezona zinkozo zipheleleyo, kubandakanya irayisi emdaka, babenomngcipheko ophantsi we-16-21% wesifo sentliziyo xa kuthelekiswa nabantu abatya iinkozo ezimbalwa ().

Uhlalutyo lwamadoda nabasetyhini abangama-285,000 bafumanisa ukuba ukutya umndilili we-2.5 yokutya okuziinkozo okupheleleyo ngosuku kunokwehlisa umngcipheko wesifo sentliziyo phantse ngama-25% ().

Iinkozo ezipheleleyo ezifana nerayisi emdaka nazo zinokuhla zizonke kunye ne-LDL ("embi") ye-cholesterol. Irayisi emdaka iye yanxulunyaniswa nokwanda kwe-HDL ("elungileyo") cholesterol (,,).

Ubume beAntioxidant

I-bran yerayisi emdaka iqulethe ii-antioxidants ezininzi ezinamandla ().

Izifundo zibonisa ukuba ngenxa yamanqanaba e-antioxidant, iigrains ezipheleleyo ezifana nerayisi emdaka zinokunceda ukuthintela izifo ezinganyangekiyo ezinjengesifo sentliziyo, umhlaza kunye nohlobo lweswekile 2).

Izifundo zikwabonisa ukuba irayisi emdaka inokunceda ukonyusa amanqanaba e-antioxidant egazini kubafazi abatyebileyo ().

Ukongeza, uphononongo lwezilwanyana lwakutsha nje lubonisa ukuba ukutya irayisi emhlophe kunokunciphisa amanqanaba e-antioxidant egazi kuhlobo 2 lweswekile ().

Ulawulo lobunzima

Ukutya irayisi emdaka endaweni emhlophe kunokunciphisa kakhulu ubunzima, isalathiso somzimba (BMI) kunye nokujikeleza kwesinqe kunye nesinqe ().

Olunye uphononongo luqokelele idatha kubantu abadala abangama-29,683 nakubantwana abali-15,280. Abaphandi bafumanise ukuba ukutya okuziinkozo okupheleleyo ngabantu, ukuthoba ubunzima bomzimba wabo (42).

Kwesinye isifundo, abaphandi balandela ngaphezulu kwe-74,000 yabasetyhini kwiminyaka eyi-12 kwaye bafumanisa ukuba abasetyhini abatya ukutya okuziinkozo okungapheliyo babenobunzima obungaphantsi kwabasetyhini abatya ukutya okuziinkozo okumbalwa ().

Ukongeza, uvavanyo olulawulwa ngokungenamkhethe kuma-40 abatyebe nangakumbi kwaye abafazi abatyebe kakhulu bafumanisa ukuba irayisi emdaka yehlisa ubunzima bomzimba kunye nobukhulu besinqe xa kuthelekiswa nerayisi emhlophe ().

Ukutya irayisi emdaka kunye nokunye ukutya okuziinkozo kunokunceda ukwandisa amanqanaba e-antioxidant egazi kunye nokunciphisa umngcipheko wesifo sentliziyo kunye nokutya kakhulu.

Loluphi udidi omele ulutye?

Irayisi emdaka lolona khetho lukhethekileyo ngokubhekisele kumgangatho wesondlo kunye nezibonelelo zempilo.

Oko kwathethi, nokuba loluphi uhlobo lwerayisi olunokuba yinxalenye yokutya okusempilweni kwaye akukho nto iphosakeleyo ngelayisi emhlophe rhoqo.

Okungakumbi malunga nerayisi kunye neenkozo:

• Ilayisi 101: Amanqaku ezondlo kunye neempembelelo zezeMpilo
• Iarseniki kwilayisi: Ngaba ufanele uxhalabe?
• Iinkozo: Ngaba zilungile kuwe, okanye zimbi?