Maikaʻi ʻo Brown Rice iā ʻoe?

Anter

• Kupanaha ka momona o Brown Rice
• Maikaʻi anei ka Rice Brown no ka lilo kaumaha?
• Hiki iā ia ke kōkua i ke olakino puʻuwai
• He koho ʻoi aku ka maikaʻi no ka poʻe me ka maʻi diabetes
• Maikaʻi Kūleʻa ʻia ʻo Brown Rice
• Pehea e hoʻohui ai i ka Rice Brown i kāu papaʻai
• Ka Laina Lalo

ʻO ka laiki palaunu kahi meaʻai e pili pinepine ʻia me ka ʻai olakino.

Ua manaʻo ʻia he palaoa holoʻokoʻa, ua hana liʻiliʻi ʻia ka laiki ʻeleʻele ma mua o ka laiki keʻokeʻo, kahi i hemo ai kona kino, ʻāʻī a me kāna germ.

Lawe ʻia ka laiki Brown i ka hull (kahi uhi pale paʻakikī) e waiho ana i ka bran a me ka germ i piha i ka momona.

A ʻo kahi hopena, mālama ka laiki ʻōleʻele i nā meaola i nele ka laiki keʻokeʻo e like me nā wikamina, nā minelala, a me nā antioxidants.

Eia nō naʻe, pale ka nui o ka poʻe i ka laiki ʻeleʻele ma muli o ka piʻi ʻana o ka mahalo o nā papaʻai low-carb.

E kūkākūkā kēia ʻatikala i nā pono olakino o ka laiki brown e kōkua iā ʻoe e hoʻoholo inā he meaʻai olakino e hoʻohui i kāu papaʻai.

Kupanaha ka momona o Brown Rice

ʻOiai he meaʻai maʻalahi ka laiki ʻeleʻele, ʻo kāna ʻaoʻao momona kahi mea akā.

Hoʻohālikelike ʻia i ka laiki keʻokeʻo, ʻoi aku ka nui o nā mea i hāʻawi ʻia e ka laiki palaunu e pili ana i nā mea momona.

ʻOiai like like me nā calori a me nā mea momona, ʻo ka laiki ʻeleʻele i waho o ka laiki keʻokeʻo ma kahi kokoke i kēlā me kēia ʻano.

Hoʻokahi kīʻaha laiki ʻeleʻele i loaʻa (1):

• Kalepona: 216
• Kāpena: 44 gram
• Puluniu: 3.5 gram
• Momona: 1.8 gram
• Kumuʻiʻo: 5 gram
• Thiamin (B1): 12% o ka RDI
• Niacin (B3): 15% o ka RDI
• Pyridoxine (B6): 14% o ka RDI
• Pantothenic acid (B5): 6% o ka RDI
• Hao: 5% o ka RDI
• Makanekiuma: 21% o ka RDI
• Phosphorous: 16% o ka RDI
• Kiniki: 8% o ka RDI
• Keleawe: 10% o ka RDI
• Manganese: 88% o ka RDI
• Selenium: 27% o ka RDI

ʻO kēia palaoa āpau kahi kumu maikaʻi o folate, riboflavin (B2), potassium a me ka calcium.

Hoʻohui ʻia, kiʻekiʻe loa ka laiki ʻeleʻele i ka manganese. He mea nui kēia mineral liʻiliʻi no nā hana nui i loko o ke kino, e like me ka ulu ʻana o ka iwi, ka hōʻeha ʻana i ka ʻeha, ka hana ʻana i ka muscle muscle, ka hana nerve a me ke kaohi kō kō ().

Ua hoʻopili ʻia kahi hemahema i ka manganese i kahi makaʻu kiʻekiʻe o ka hoʻomohala ʻana i ka maʻi metabolic, ka demineralization iwi, ka hōʻeha ulu ʻana a me ka momona haʻahaʻa (,).

Hoʻokahi wale nō kīʻaha laiki e hoʻokō pono ana i kāu koi o kēlā me kēia lā no kēia nutrient koʻikoʻi.

Ma waho o kahi kumu maikaʻi loa o nā wikamina a me nā minelala, hāʻawi ka laiki ʻeleʻele i nā mea kanu mea kanu ikaika, pū kekahi.

ʻO kahi laʻana, loaʻa ka laiki pala i nā phenol a me nā flavonoids, kahi papa o nā antioxidants e kōkua i ka pale ʻana i ke kino mai ka ʻeha oxidative ().

Hoʻopili ʻia ke kaumaha oxidative me kekahi ʻano olakino, e like me ka maʻi puʻuwai, kekahi ʻano o ke kanesa a me ka ʻelemakule ʻōpio ().

ʻO nā antioxidant i loaʻa i ka laiki brown e kōkua i ka pale ʻana i ka ʻeha o ke kelepona i hoʻokumu ʻia e nā mole kūpaʻa ʻole i kapa ʻia nā radical free a hoʻemi i ka mumū i ke kino ().

Hōʻike nā noiʻi e hiki i nā antioxidants i loaʻa i ka laiki ke kumu no ka laha haʻahaʻa o kekahi mau maʻi maʻi ma nā wahi o ka honua kahi kahi laiki kahi meaʻai nui ().

Mālama nui ka laiki Brown, e hāʻawi ana i ke kino me ka nui o nā huaora, nā minelala a me nā antioxidants.

Maikaʻi anei ka Rice Brown no ka lilo kaumaha?

ʻO ka hoʻololi hou ʻana i nā hua i hoʻomaʻemaʻe ʻia me ka laiki palaunu e kōkua paha iā ʻoe e lilo i ka paona.

ʻO nā hua i hoʻomaʻemaʻe ʻia e like me ka laiki keʻokeʻo, pasta keʻokeʻo a me ka berena keʻokeʻo i nele i ka fiber a me nā meaola i loaʻa i nā hua āpau e like me ka laiki palaunu.

ʻO kahi laʻana, hoʻokahi kīʻaha (158 gram) o ka laiki ʻeleʻele i loaʻa iā 3.5 gram o ka fiber, ʻoiai ʻo ka laiki keʻokeʻo ma lalo o 1 gram (9).

Kōkua ka pulupulu iā ʻoe e māʻona ma kahi o kahi manawa lōʻihi, no laila ke koho ʻana i nā meaʻai momona e kōkua iā ʻoe e hoʻopau i nā calori he nui ().

ʻO ka ʻoiaʻiʻo, hōʻike nā noiʻi i ka poʻe e ʻai i nā ʻano kōkō āpau e like me ka laiki palaunu i kaupaona ʻia ma mua o ka poʻe e ʻai i nā hua liʻiliʻi.

Ua ʻike ʻia kahi noiʻi o nā wahine ma kahi o 74,000 ʻo ka poʻe i ʻai i nā ʻano māno nui ke kaupaona ʻia ma ka liʻiliʻi ma mua o ka poʻe i ʻai i nā ʻano hua liʻiliʻi.

Hoʻohui, nā wahine i loaʻa ka nui o ka fiber i kahi 49% haʻahaʻa o ka loaʻa o ke kaumaha nui ma mua o nā wahine i loaʻa ka haʻahaʻa o ka fiber ().

ʻO ka pani ʻana i ka laiki keʻokeʻo me ka laiki palaunu, kōkua paha ia e hōʻemi i ka momona o ka ʻōpū.

I hoʻokahi o nā noi ʻana, 40 mau wahine nui kaupaona i ʻai i 2/3 kīʻaha (150 gram) o ka laiki ʻeleʻele i kēlā me kēia lā no ʻeono mau pule i hoʻoliʻiliʻi koʻikoʻi i ke kaumaha o ke kino a me ka pōʻai o ka pūhaka i hoʻohālikelike ʻia me nā wahine i ʻai i ka nui o ka laiki keʻokeʻo.

Hoʻohui ʻia, ua ʻike nā wahine i ʻai i ka laiki ʻeleʻele i ka hoʻemi nui ʻana o ke koko a me CRP, kahi māka o ka mumū i ke kino ().

Aia i ka laiki Brown ka nui o ka fiber ma mua o nā hua i hoʻomaʻemaʻe ʻia e like me ka laiki keʻokeʻo. ʻO ke koho ʻana i nā hua nui e like me ka fiber e hoʻoliʻiliʻi i ka momona o ka ʻōpū a kōkua iā ʻoe e lilo i ka paona.

Hiki iā ia ke kōkua i ke olakino puʻuwai

ʻAʻohe kanalua ʻo ka laiki ʻeleʻele kahi meaʻai olakino puʻuwai. Waiwai ia i ka puluniu a me nā mea hoʻohui pono e hiki ke kōkua i ka hōʻemi ʻana i ka pilikia o ka maʻi puʻuwai.

Ua hōʻike ʻia kahi noiʻi nui ma luna o 560,000 poʻe i ka poʻe i ʻai i ka puluniu nui loa he 24-59% haʻahaʻa e loaʻa i ka maʻi puʻuwai, maʻi ʻaʻai a me nā maʻi hanu ().

Pēlā nō, kahi loiloi o 45 mau noiʻi i loaʻa i ka poʻe i ʻai i ka nui o nā hua nui, e like me ka laiki ʻeleʻele, loaʻa ka 21% haʻahaʻa o ka maʻi puʻuwai coronary ke hoʻohālikelike ʻia i ka poʻe i ʻai i nā hua liʻiliʻi ().

Ma waho o ke kumu waiwai maikaʻi o ka fiber, loaʻa i nā laiki ʻeleʻele nā ​​pūhui i kapa ʻia he lignans i hiki ke kōkua i ka hōʻemi ʻana i nā maʻi maʻi maʻi puʻuwai.

ʻO nā papaʻai kiʻekiʻe i nā meaʻai momona lignan, e like me nā kīʻaha holoʻokoʻa, nā ʻano flax, nā ʻanoʻano sesame a me nā nati, i hoʻopili ʻia me ka hōʻemi ʻia ʻana o ke kōkōlika, hoʻoliʻiliʻi ke koko a hoʻemi i ka ʻoʻoleʻa o ke aʻa ().

ʻO ka mea hou aku, kiʻekiʻe ka laiki ʻeleʻele i ka magnesium, kahi mineral e hana nui i ka mālama ʻana i ka puʻuwai olakino. Hoʻokahi loiloi o 40 mau noiʻi i ʻike ʻia e pili ana ka hoʻonui ʻana i ka magnesiumʻai i pili me kahi 7-22% haʻahaʻa o ka maʻi ahulau, nā puʻuwai puʻuwai a me nā make āpau āpau ().

ʻO kekahi loiloi hou o ʻeiwa mau noiʻi i hōʻike ʻia i kēlā me kēia 100 mg / lā e hoʻonui ai i ka magnesiumʻai e hoʻemi ana i ka maʻi o ka puʻuwai ma ka 24-25% ().

Hoʻopiha ʻia ka laiki Brown me ka fiber, lignans a me ka magnesium, i loaʻa nā hopena maikaʻi āpau i ka olakino puʻuwai a me ka maʻi maʻi puʻuwai.

He koho ʻoi aku ka maikaʻi no ka poʻe me ka maʻi diabetes

ʻO ka hoʻemi ʻana i ka ʻai a me ke koho ʻana i nā koho olakino he mea nui ia no ka kaohi kō kō.

ʻOiai ʻo ka carbs ka hopena nui loa i ke kō kō, hiki i nā poʻe me ka maʻi kō ke hoʻemi i ke kō kō a me nā koʻokoʻo o ka insulin ma ka ʻai ʻana i nā hua liʻiliʻi i hoʻomaʻemaʻe ʻia e like me ka laiki keʻokeʻo.

Ke hoʻololi nei i ka laiki keʻokeʻo me ka laiki enaena i mea e pōmaikaʻi ai ka poʻe me ka maʻi kō ma nā ʻano like ʻole.

I hoʻokahi o nā noi ʻana, ua ʻike ka poʻe me ka maʻi diabetes ʻano 2 i ʻai i ʻelua mau lāiki o ka laiki ʻeleʻele i kēlā me kēia lā i ka emi nui o ke kō kō a me ka hemoglobin A1c (kahi māka o ka mālama kō kō), hoʻohālikelike ʻia me ka poʻe i ʻai i ka raiki keʻokeʻo ().

ʻO ka laiki Brown ka papa kuhikuhi glycemic haʻahaʻa ma mua o ka laiki keʻokeʻo, ʻo ia hoʻi ka lohi o ka ʻai ʻana a emi iki ka hopena o ke kō kō.

Ke koho ʻana i nā meaʻai me ka papa kuhikuhi glycemic haʻahaʻa hiki ke kōkua i ka poʻe me ka maʻi diabetes e kāohi maikaʻi i kā lākou kō kō.

Hōʻike nā noiʻi he nui i nā meaʻai me ka papa kuhikuhi glycemic kiʻekiʻe e hoʻonui i ke kō kō, ka insulin a me ka ghrelin, kahi hōmona e kipaku ai i ka pōloli (,).

Hiki i ka hōʻemi ʻana i nā pae ghrelin ke kōkua i ka poʻe me ka maʻi diabetes e kāohi i ko lākou pōloli, hiki ke hōʻemi i ka ʻai nui a kōkua i ka mālama ʻana i ke kō kō.

Hoʻohui, ke kuapo ʻana i ka laiki keʻokeʻo me ka laiki palaunu e hoʻoliʻiliʻi paha i ka manawa o ka hoʻomohala ʻana i ka maʻi ʻano 2 ma mua.

I loko o kahi noiʻi me nā kānaka he 197,000, ʻo ka hoʻololi ʻana he 50 mau gram o ka laiki keʻokeʻo no ka laiki pala no kēlā me kēia pule e pili ana me ka 16% haʻahaʻa o ka loaʻa ʻana o ka maʻi diabetes type 2 ().

Ke koho ʻana i ka raiki ʻeleʻele ma luna o nā hua maʻa hiki ke kōkua i ka poʻe me ka maʻi diabetes e kāohi i kā lākou kō kō a hoʻoliʻiliʻi i nā manawa o ka hoʻomohala diabetes.

Maikaʻi Kūleʻa ʻia ʻo Brown Rice

ʻO Gluten kahi protein i loaʻa i nā hua e like me ka palaoa, bale a me ka rai. I kēia mau lā, ʻoi aku ka nui o ka poʻe e ukali nei i nā papa ʻaina gluten no nā kumu like ʻole.

Kūleʻa a hoʻomanawanui paha kekahi poʻe i ka gluten a ʻike i ke akahai i nā hopena koʻikoʻi iā ia e like me ka ʻeha o ka ʻōpū, diarrhea, bloating a me ka luaʻi.

Hoʻohui ʻia, pōmaikaʻi ka poʻe me kekahi mau maʻi autoimmune mai ka papaʻai gluten-ʻole (,).

Ua alakaʻi kēia mau mea i kahi noi ulu no nā meaʻai gluten-ʻole.

ʻO ka mea pōmaikaʻi, kūʻokoʻa kūʻokoʻa ka laiki mānoanoa i kēia protein protein pilikia pinepine, e hana ana i kahi koho palekana no ka poʻe hiki ʻole a koho paha ʻaʻole e ʻai i ka gluten.

ʻAʻole like me nā mea gluten-ʻole i hana ʻia, ʻo ka laiki ʻeleʻele kahi palaoa āpau i piha me nā mea momona pono e pono ai i kou kino e hana pono.

Hana ʻia ka laiki Brown i loko o nā huahana gluten-ʻole maikaʻi e like me nā crackers a me ka pasta i hiki i nā poʻe ma ka papaʻai gluten-ʻole ke ʻoliʻoli.

ʻAʻohe i loko o ka laiki Brown ka gluten a he koho palekana a olakino hoʻi ia no ka poʻe e ukali nei i ka papaʻai gluten.

Pehea e hoʻohui ai i ka Rice Brown i kāu papaʻai

ʻO kekahi o nā ʻano maikaʻi loa o ka laiki palaunu kona laulā.

Hiki iā ʻoe ke ʻai ia i kēlā me kēia manawa o ka lā a hoʻopili iā ia i nā ʻano ʻalani like ʻole.

Eia kekahi mau ala e hoʻohui i ka laiki ʻeleʻele i kāu papaʻai.

• E hana i kahi pola palaoa no ka ʻaina awakea me ka raiki ʻalani, nā mea ʻai a me nā protein
• ʻO ka laiki ʻeleʻele kiʻekiʻe me nā hua, salsa, nā avocados a me nā pīniʻeleʻele no kahi kakahiaka kakahiaka maikaʻi
• Kuapo i ka oatmeal no ka porridge laiki brown i ka ʻaina kakahiaka
• E hoʻohana i ka laiki ʻeleʻele ma kahi o ka laiki keʻokeʻo i ka wā e hoʻoulu ai
• Ma kahi o ka pasta keʻokeʻo, e hoʻokomo i ka raiki ʻeleʻele i kāu mau punahele punahele punahele
• E kīloi i ka raiki ʻeleʻele me nā mea kanu hou a me ka aila ʻoliva no kahi ipu ʻono ʻono
• Hana i nā pīni ʻeleʻele a me nā laiki ʻeleʻele no kahi ʻaina awakea a mea ʻaina awakea paha
• E hoʻohana i ka laiki mānoanoa e hana i nā kī ikehu
• E kuapo i ka laiki keʻokeʻo me ka laiki enaena no kahi mana olakino o ka puding laiki
• E noi i ka laiki ʻeleʻele i loko o kāu mau ʻōwili sushi e piʻi i ka ʻike fiber o kāu ʻai
• E hoʻohana i ka raiki ʻeleʻele i kāu mau papa hana curry
• E hoʻāʻo i kahi wili olakino ma risotto e ka hoʻohana ʻana i ka laiki ʻeleʻele ma kahi o ka laiki arborio
• Kuapo i ka pīkī keʻokeʻo me ka palaoa laiki pasta
• Kāpala i ka laiki ʻeleʻele me ka aila ʻoliva a me ka kālika no kahi koho kālaki momona

E like me kāu e ʻike ai, nui a hewahewa nā ala e hoʻopau ai i ka laiki mānoanoa. Hoʻohui maikaʻi kēia hua huina piha me nā mea hana he nui a hiki ke ʻoluʻolu i ka ʻaina kakahiaka, ʻaina awakea a i ʻole ʻaina ahiahi.

ʻO ka laiki Brown kahi mea hiki ke maʻalahi i nā ʻano like ʻole a me nā meaʻai. Hiki iā ʻoe ke hoʻohana iā ia ma ke ʻano he olakino olakino no ka laiki keʻokeʻo a pasta paha.

Ka Laina Lalo

ʻO ka laiki Brown kahi hua momona, gluten-free i piha i kahi nui o nā huaora, nā minelala a me nā hui pono.

Hiki ke kōkua i ka hoʻopau ʻana i nā hua pala e like me ka laiki brown ke pale a hoʻomaikaʻi paha i nā ʻano olakino, e like me ka maʻi diabetes a me nā maʻi puʻuwai.

ʻAʻole e haʻi ʻia, ke kuapo ʻana i nā hua i hoʻomaʻemaʻe ʻia e like me ka laiki keʻokeʻo no ka laiki ʻeleʻele hiki ke kōkua iā ʻoe e lilo i ka paona. ʻO ka laiki Brown ka mea hiki ke ʻai ʻia i kēlā me kēia manawa o ka lā.

Ma kēlā me kēia ala āu e koho ai e ʻai i kēia palaoa holoʻokoʻa, ke koho pono nei ʻoe i kāu olakino holoʻokoʻa.