ʻO Brown a me ka Rice Keʻokeʻo - ʻo wai ka mea ʻoi aku ka maikaʻi no kou olakino.

Anter

• Ka ʻokoʻa ma waena o Brown a me Rice Keʻokeʻo
• ʻOi aku ka kiʻekiʻe o ka Rice Brown ma ka puluniu, nā wikamina a me nā minelala
• Loaʻa i nā Rice Brown nā Antinutrients a kiʻekiʻe paha i ka Arsenic
• ʻAikika Phytic
• ʻAikena
• Nā hopena ma ke Koko Koko a me ka maʻi diabetes
• Nā hopena olakino ʻē aʻe o ka Raiki Keʻokeʻo a me Brown
• Nā Kūlana Pilikia maʻi maʻi puʻuwai
• Kūlana Antioxidant
• Kaohi Kaumaha
• ʻO ke ʻano hea ʻoe e ʻai ai?

ʻO ka raiki kahi hua palaoa maʻalahi i pau i ka poʻe ma ka honua holoʻokoʻa.

Lawelawe ia ma ke ʻano he meaʻai nui no nā poʻe he nui, ʻo ia hoʻi ka poʻe e noho ana ma ʻAsia.

Hele mai ka raiki i nā waihoʻoluʻu, nā kinona a me nā nui, akā ʻo ka mea i makemake nui ʻia he laiki keʻokeʻo a ʻeleʻele.

ʻO ka laiki keʻokeʻo ka ʻano maʻamau e hoʻopau mau ʻia, akā ʻike nui ʻia ka laiki palaunu ma ke ʻano he koho olakino.

Makemake nā poʻe he nui i ka laiki pala no kēia kumu.

Nānā kēia ʻatikala i nā pono a me nā drawbacks o nā ʻano ʻelua.

Ka ʻokoʻa ma waena o Brown a me Rice Keʻokeʻo

Loaʻa nā laiki āpau i nā kalakeka, me nā protein liʻiliʻi a ʻaʻohe momona.

ʻO ka laiki Brown kahi palaoa holoʻokoʻa. ʻO ia hoʻi aia i loko nā ʻāpana āpau o ka palaoa - me ka fibrous bran, ka germ germious a me ka endosperm waiwai-momona.

ʻO ka laiki keʻokeʻo, ma ka ʻaoʻao ʻē aʻe, ua lawe ʻia ka bran a me ka germ, ʻo ia nā ʻāpana momona o ka palaoa.

Haʻalele kēia i ka laiki keʻokeʻo me nā mea pono pono ʻole, ʻo ia ke kumu e manaʻo pinepine ʻia ai ka laiki ʻeleʻele ma mua o ke keʻokeʻo.

ʻO ka laiki Brown kahi palaoa holoʻokoʻa i piha ka bran a me ka germ. Hāʻawi kēia i ka fiber a me kekahi mau huaora a me nā minelala. ʻO ka laiki keʻokeʻo kahi palaoa i hoʻomaʻemaʻe ʻia i lawe ʻia kēia mau mea momona.

ʻOi aku ka kiʻekiʻe o ka Rice Brown ma ka puluniu, nā wikamina a me nā minelala

ʻOi aku ka maikaʻi o ka laiki Brown ma mua o ka laiki keʻokeʻo ke pili i ka ʻike momona.

ʻO ka laiki Brown ka nui o ka fiber a me nā antioxidant, a ʻoi aku ka nui o nā wikamina a me nā minelala.

ʻO ka laiki keʻokeʻo kahi kumu o nā "hakahaka" o nā calorie a me nā kalakeka me nā mea pono pono ʻole.

100 gram (3.5 auneke) o ka laiki pala kuke i kuke ʻia e hāʻawi i ka 1.8 gram o ke olonā, akā ʻo ka 100 gram o ke keʻokeʻo e hāʻawi wale iā 0.4 gram o ka fiber (1, 2).

Hōʻike ka papa inoa ma lalo i kahi hoʻohālikelike o nā huaora a me nā minelala ʻē aʻe.

ʻOi aku ka kiʻekiʻe o ka laiki brown ma mua o nā raiki keʻokeʻo. Hoʻopili kēia i ka fiber, antioxidants, vitamina a me nā minelala.

Loaʻa i nā Rice Brown nā Antinutrients a kiʻekiʻe paha i ka Arsenic

ʻO nā antinutrients nā mea kanu i hiki ke hoʻemi i ka hiki i kou kino ke komo i kekahi mau meaola. Loaʻa i ka laiki Brown kahi antinutrient i kapa ʻia ʻo acidtic acid, a i ʻole phytate.

Loaʻa paha i loko o ia ka nui o nā arsenic, kahi kemikona ʻawahia.

ʻAikika Phytic

ʻOiai ke hāʻawi paha ka acidic acid i kekahi mau pono olakino, hoʻemi ia i ka hiki i kou kino ke komo i ka hao a me ka zinc mai ka papaʻai (,).

Ma loko o ka wā lōʻihi, ʻo ka ʻai ʻana i ka waikawa phytic me ka hapa nui o nā meaʻai e hoʻoulu ai i ka hemahema mineral. Eia nō naʻe, ʻaʻole paha kēia no ka poʻe e ʻai ana i ka papaʻai like ʻole.

ʻAikena

ʻOi aku paha ka kiʻekiʻe o ka laiki Brown i kahi kemikona ʻino i kapa ʻia ʻo arsenic.

ʻO Arsenic kahi metala kaumaha i kū maʻa mau i ke kaiapuni, akā ke hoʻonui nei ia i kekahi mau wahi ma muli o ka haumia. Ua ʻike ʻia nā mea nui i ka laiki a me nā huahana laiki (,,,,).

Pāpona ka Arsenic. Hiki i ka ʻai wā lōʻihi ke hoʻonui i kou makaʻu i nā maʻi kūlohelohe e like me ka maʻi ʻaʻai, maʻi puʻuwai a me ka maʻi maʻamau ʻo 2 (,,).

ʻOi aku ka kiʻekiʻe o ka laiki Brown i ka arsenic ma mua o ka laiki keʻokeʻo (, 14).

Eia nō naʻe, ʻaʻole pilikia kēia inā ʻai ʻoe i ka laiki i ka hoʻohaʻahaʻa ma ke ʻano he ʻāpana o kahi papaʻai like ʻole. Pono kekahi mau lawelawe i kēlā me kēia pule.

Inā he mahele nui ka raiki i kāu papaʻai, a laila pono ʻoe e hana i kekahi mau kaʻina e hoʻoliʻiliʻi i ka ʻike arsenic. Nui a hewahewa nā ʻōlelo aʻoaʻo ma kēia ʻatikala.

Loaʻa i ka laiki brown ka antinutrient acid acidtic, a ʻoi aku ka kiʻekiʻe ma ka arsenic ma mua o ka laiki keʻokeʻo. Hiki i kēia ke lilo i mea hopohopo no ka poʻe e ʻai nui ana i ka laiki. Eia nō naʻe, maikaʻi ka ʻai kaulike.

Nā hopena ma ke Koko Koko a me ka maʻi diabetes

He kiʻekiʻe ka laiki Brown i ka magnesium a me ka fiber, ʻo ia mau mea ʻelua e kōkua ai i ka mālama ʻana i nā pae kō kō ().

Hōʻike ka noiʻi e ʻai mau i nā hua āpau, e like me ka laiki ʻeleʻele, kōkua i ka hoʻohaʻahaʻa ʻana i ke kō a me ka hoʻemi ʻana i ka makaʻi o ka maʻi diabetes type 2,,,).

I hoʻokahi o nā noi ʻana, ʻo nā wahine i ʻai pinepine i ka palaoa a pau, he 31% ka nui o ka makaʻu o ke ʻano o ka maʻi diabetes 2 ma mua o ka poʻe i ʻai i nā hua liʻiliʻi ().

Ua hōʻike maʻalahi ʻia ka laiki keʻokeʻo me ka brown e hoʻohaʻahaʻa i nā pae kō kō a hoʻēmi i ka makaʻu o ka maʻi diabetes type 2 (,,).

Ma ka ʻaoʻao ʻē aʻe, ua hoʻopili ʻia ka ʻai nui o ka raiki keʻokeʻo i ka hoʻonui ʻia o ka maʻi diabetes (,,).

Loaʻa paha kēia ma muli o kāna helu glycemic index (GI) kiʻekiʻe, kahi e ana ai i ka wikiwiki o ka meaʻai e hoʻonui i ke kō kō.

ʻO ka laiki Brown he GI o 50 a me ka laiki keʻokeʻo he GI o 89, ʻo ia hoʻi ke hoʻonui keokeo i nā kiʻekiʻe o ke kō i ke koko ma mua o ka brown (27).

Ua pili ka ʻai ʻana i nā meaʻai kiʻekiʻe-GI me nā kūlana olakino, e like me ka maʻi diabetes 2 ().

Hiki paha i ka ʻai ʻana i ka laiki pala ke kōkua i ka hoʻohaʻahaʻa i nā pae kō kō a hoʻēmi i ka makaʻu o ka maʻi diabetes type 2 ʻO ka laiki keʻokeʻo, ma ka ʻaoʻao ʻē aʻe, e hoʻonui maoli paha i ka makaʻu o ka maʻi diabetes type 2.

Nā hopena olakino ʻē aʻe o ka Raiki Keʻokeʻo a me Brown

Hiki i ka laiki keʻokeʻo a me ka brown ke hoʻololi i nā ʻano ʻē aʻe o ke olakino ʻokoʻa pū kekahi.

Hoʻopili kēia i ka maʻi maʻi puʻuwai, nā pae antioxidant a me ka kaohi o ke kaupaona.

Nā Kūlana Pilikia maʻi maʻi puʻuwai

Loaʻa i ka laiki Brown nā lignans, nā mea kanu mea kanu i hiki ke kōkua i ka pale ʻana i nā maʻi puʻuwai.

Hōʻike ʻia nā Lignans e hōʻemi i ka nui o nā momona i loko o ke koko, hoʻohaʻahaʻa i ke kahe o ke koko a hoʻemi i ka mumū i nā aʻa ().

Hōʻike nā noiʻi e ʻai ana i ka laiki pala e kōkua ai i ka hōʻemi ʻana i nā kumu pilikia no ka maʻi puʻuwai (,).

Ua ʻike ʻia kahi anamanaʻo he 45 mau noiʻi i loaʻa i ka poʻe i ʻai i nā hua nui a pau, e laʻa me ka laiki pala, i loaʻa he 16-21% haʻahaʻa o ka maʻi puʻuwai ke hoʻohālikelike ʻia me ka poʻe i ʻai i nā hua liʻiliʻi ().

ʻO kahi anamanaʻo o 285,000 kāne a me nā wahine ʻike i ka ʻai ʻana i ka awelika o 2.5 mau meaʻai o ka palaoa piha i kēlā me kēia lā e hoʻoliʻiliʻi i ka maʻi maʻi puʻuwai ma kahi o 25% ().

ʻO nā hua āpau e like me ka laiki ʻeleʻele e hoʻoliʻiliʻi hoʻi i ka nui a me ka LDL ("maikaʻi") kolesterol. Ua hoʻopili ʻia ka laiki Brown i ka hoʻonui ʻana o HDL ("maikaʻi") cholesterol (,,).

Kūlana Antioxidant

Loaʻa i ka bran o ka laiki palaunu nā antioxidants ikaika ().

Hōʻike nā noiʻi ma muli o kā lākou pae antioxidant, hiki i nā kīʻaha āpau e like me ka laiki brown ke pale aku i nā maʻi maʻi e like me ka maʻi puʻuwai, maʻi ʻaʻai a me ka maʻi ʻano 2 ().

Hōʻike pū kekahi nā noiʻi e hiki i ka laiki pala ke kōkua i ka hoʻonui ʻana i nā pae antioksantant blood i nā wahine momona ().

Hoʻohui ʻia, ua hōʻike ʻia kahi noiʻi holoholona hou nei e ʻai ana i ka laiki keʻokeʻo a hoʻoliʻiliʻi paha i nā pae antioxidant o ke koko i nā diabetic ʻano 2 ().

Kaohi Kaumaha

ʻO ka ʻai ʻana i ka laiki ʻeleʻele ma kahi o ke keʻokeʻo hiki ke hōʻemi nui i ka paona, ka helu nui o ke kino (BMI) a me ke anapuni o ka pūhaka a me nā pūhaka ().

Hoʻokahi kahi noiʻi i hōʻiliʻili i ka ʻikepili ma 29,683 mākua a me 15,280 keiki. Ua ʻike nā kānaka noiʻi ʻo ka nui o nā ʻano huaʻai a ka poʻe e ʻai ai, ʻo ka haʻahaʻa o ko lākou kino (42).

I loko o kahi noiʻi ʻē aʻe, ua ukali nā mea noiʻi ma mua o 74,000 mau wahine no 12 mau makahiki a ʻike i nā wahine i hoʻopau i nā kīhāpai holoʻokoʻa i kaupaona mau ʻia ma mua o nā wahine i hoʻopau i nā hua liʻiliʻi ().

Hoʻohui ʻia, ua hoʻāʻo ʻia ka hoʻokolohua hoʻokolohua kaulike ʻia ma 40 ka nui o ka wahine a me nā wahine paona.

ʻO ka ʻai ʻana i ka laiki ʻeleʻele a me nā ʻano kīʻaha ʻē aʻe i hiki ke kōkua i ka hoʻonui ʻana i nā pae o ke koko a hoʻemi i ka makaʻi o ka naʻau a me ka momona.

ʻO ke ʻano hea ʻoe e ʻai ai?

ʻO ka laiki Brown ka mea koho maikaʻi loa e pili ana i ka maikaʻi o ka meaʻai a me nā pono olakino.

Wahi a kēlā, hiki i kēlā me kēia ʻano laiki ke lilo i ʻāpana o ka papaʻai olakino a ʻaʻohe mea hewa i kekahi laiki keʻokeʻo i kēlā me kēia manawa.

Nā mea hou aʻe e pili ana i ka laiki a me nā hua

• Raiki 101: Nā Mea Pono Nutr a me nā hopena olakino
• ʻO Arsenic i ka Raiki: Pono ʻoe e hopohopo?
• Nā mānoanoa: Maikaʻi lākou iā ʻoe, a maikaʻi ʻole paha?