Irayisi Elimhlophe vs Elimhlophe - Yikuphi Okungcono Empilweni Yakho?

-Delile

• Umehluko Phakathi Kwelayisi Elimnyama Nelimhlophe
• Ilayisi Elinsundu liphezulu kuFibre, amavithamini kanye nezimbiwa
• Ilayisi Elinsundu Liqukethe Izithako Ezingadliwayo futhi Lingase Libe Liphezulu e-Arsenic
• I-Phytic Acid
• I-Arsenic
• Imiphumela ku-Ushukela Wegazi Nengozi Yesifo Sikashukela
• Eminye Imiphumela Yezempilo Yelayisi Elimhlophe NelaBrown
• Izici Zengozi Yezinhliziyo
• Isimo se-Antioxidant
• Ukulawula Isisindo
• Yiluphi Uhlobo Okufanele Udle?

Ilayisi luhlamvu oluyizinhlobonhlobo oludliwa ngabantu emhlabeni jikelele.

Isebenza njengokudla okuyisisekelo kubantu abaningi, ikakhulukazi labo abahlala e-Asia.

Ilayisi liza ngemibala eminingana, ubujamo nobukhulu, kepha elithandwa kakhulu ilayisi elimhlophe nelinsundu.

Irayisi elimhlophe luhlobo olusetshenziswa kakhulu, kepha ilayisi elinsundu laziwa kabanzi njengenketho enempilo.

Abantu abaningi bathanda ilayisi elinsundu ngalesi sizathu.

Lo mbhalo ubheka izinzuzo nezithiyo zazo zombili izinhlobo.

Umehluko Phakathi Kwelayisi Elimnyama Nelimhlophe

Lonke irayisi liqukethe cishe ama-carbs ngokuphelele, anenani elincane lamaprotheni futhi cishe awekho amafutha.

Irayisi elinsundu liwuhlamvu lonke. Lokho kusho ukuthi iqukethe zonke izingxenye zokusanhlamvu - kufaka phakathi i-bran fibrous, igciwane elinomsoco kanye ne-endosperm ecebile nge-carb.

Irayisi elimhlophe, ngakolunye uhlangothi, lisuswe ugatsha negciwane, okuyizingxenye ezinomsoco kakhulu okusanhlamvu.

Lokhu kushiya irayisi elimhlophe linezakhamzimba ezimbalwa kakhulu ezibalulekile, yingakho ilayisi elinsundu livame ukubhekwa njengeliphilile kakhulu kunomhlophe.

Irayisi elinsundu uhlamvu oluphelele oluqukethe i-bran kanye negciwane. Lokhu kunikeza i-fiber kanye namavithamini amaningana namaminerali. Irayisi elimhlophe uhlamvu olucwengisisiwe olususwe lezi zingxenye ezinomsoco.

Ilayisi Elinsundu liphezulu kuFibre, amavithamini kanye nezimbiwa

Irayisi elinsundu linenzuzo enkulu kunelayisi elimhlophe uma kukhulunywa ngokuqukethwe okunomsoco.

Irayisi elinsundu line-fiber eningi nama-antioxidants, kanye namavithamini namaminerali abaluleke kakhulu.

Irayisi elimhlophe ikakhulukazi liwumthombo wamakhalori "angenalutho" nama-carbs anezakhamzimba ezimbalwa kakhulu ezibalulekile.

Amagremu ayi-100 (ama-ounces ama-3.5) erayisi eliphekiwe elinsundu linikezela ngama-gramu ayi-1.8 we-fiber, kanti amagremu ayi-100 amhlophe ahlinzeka ngama-gramu ayi-0.4 kuphela we-fiber (1, 2).

Uhlu olungezansi lukhombisa ukuqhathaniswa kwamanye amavithamini namaminerali:

Irayisi elinsundu liphakeme kakhulu ngezakhamzimba kunelayisi elimhlophe. Lokhu kufaka phakathi i-fiber, ama-antioxidants, amavithamini namaminerali.

Ilayisi Elinsundu Liqukethe Izithako Ezingadliwayo futhi Lingase Libe Liphezulu e-Arsenic

Izithako zomuthi ziyizinhlanganisela zezitshalo ezinganciphisa amandla omzimba wakho wokumunca izakhamzimba ezithile. Irayisi elinsundu liqukethe i-antinutrient eyaziwa njenge-phytic acid, noma i-phytate.

Futhi ingaqukatha inani eliphakeme le-arsenic, ikhemikhali enobuthi.

I-Phytic Acid

Ngenkathi i-phytic acid inganikela ngezinzuzo ezithile zezempilo, ibuye yehlise amandla omzimba wakho wokuthola i-iron ne-zinc ekudleni (,).

Esikhathini eside, ukudla i-phytic acid nokudla okuningi kungasiza ekushodeni kwamaminerali. Kodwa-ke, lokhu akunakwenzeka kubantu abadla ukudla okwehlukahlukene.

I-Arsenic

Irayisi elinsundu nalo lingaba likhulu kumakhemikhali anobuthi abizwa ngokuthi i-arsenic.

I-Arsenic iyinsimbi esindayo ekhona ngokwemvelo emvelweni, kepha ibilokhu yanda kwezinye izindawo ngenxa yokungcola. Inani elibalulekile likhonjwe elayisi nasemikhiqizweni esekwe elayisi (,,,,).

I-Arsenic inobuthi. Ukusetshenziswa kwesikhathi eside kungakhuphula ubungozi bezifo ezingamahlalakhona okubandakanya umdlavuza, isifo senhliziyo nohlobo 2 sikashukela (,,).

Irayisi elinsundu livame ukuba ngaphezulu nge-arsenic kunelayisi elimhlophe (, 14).

Kodwa-ke, lokhu akufanele kube yinkinga uma udla ilayisi ngokulinganisela njengengxenye yokudla okuhlukahlukene. Izinsizakalo ezimbalwa ngeviki kufanele zilunge.

Uma ilayisi liyingxenye enkulu yokudla kwakho, lapho-ke kufanele uthathe izinyathelo ezithile zokunciphisa okuqukethwe kwe-arsenic. Kunezeluleko eziningana ezisebenzayo kule ndatshana.

Irayisi elinsundu liqukethe i-antinutrient phytic acid, futhi liphakeme futhi nge-arsenic kunelayisi elimhlophe. Lokhu kungaba ukukhathazeka kulabo abadla ilayisi eliningi. Noma kunjalo, ukusetshenziswa okulingene kufanele kube kuhle.

Imiphumela ku-Ushukela Wegazi Nengozi Yesifo Sikashukela

Irayisi elinsundu liphezulu nge-magnesium ne-fiber, zombili ezisiza ukulawula amazinga kashukela egazini ().

Ucwaningo luphakamisa ukuthi ukudla njalo okusanhlamvu okuphelele, njengelayisi elinsundu, kusiza ukwehlisa amazinga kashukela egazini futhi kwehlise ubungozi bohlobo lwesifo sikashukela sohlobo lwesibili (,,).

Kokunye ukuhlola, abesifazane ababevame ukudla okusanhlamvu okuphelele babe ne-31% engcupheni ephansi yohlobo 2 sikashukela kunalabo abadla okusanhlamvu okumbalwa kakhulu ().

Ukumane ususe ilayisi elimhlophe nonsundu kukhonjisiwe ekwehliseni amazinga kashukela egazini futhi kwehlise ubungozi bohlobo lwesifo sikashukela sohlobo 2 (,,).

Ngakolunye uhlangothi, ukusetshenziswa okuphezulu kwelayisi elimhlophe kuye kwaxhunyaniswa nengozi eyengeziwe yesifo sikashukela (,,,).

Lokhu kungabangelwa yinkomba yayo ephezulu ye-glycemic (GI), ekala ukuthi ukudla kukhuphula masinyane kangakanani ushukela wegazi.

Irayisi elinsundu line-GI lama-50 nelayisi elimhlophe line-GI lama-89, okusho ukuthi umhlophe unyusa amazinga kashukela egazini ngokushesha okukhulu kunsundu (27).

Ukudla ukudla okuphezulu kwe-GI kuhlotshaniswe nezimo eziningana zezempilo, kufaka phakathi uhlobo lwesifo sikashukela sohlobo 2 ().

Ukudla ilayisi elinsundu kungasiza ukwehlisa amazinga kashukela egazini futhi kwehlise ubungozi bohlobo lwesifo sikashukela sohlobo 2. Irayisi elimhlophe, ngakolunye uhlangothi, lingahle likhuphule ubungozi bohlobo lwesibili sikashukela.

Eminye Imiphumela Yezempilo Yelayisi Elimhlophe NelaBrown

Irayisi elimhlophe nelinsundu lingathinta nezinye izici zezempilo ngokuhlukile.

Lokhu kufaka ingozi yesifo senhliziyo, amazinga e-antioxidant nokulawulwa kwesisindo.

Izici Zengozi Yezinhliziyo

Irayisi elinsundu liqukethe ama-lignans, izakhi zezitshalo ezingasiza ukuvikela izifo zenhliziyo.

AmaLignans akhonjisiwe ukuthi anciphisa inani lamafutha egazini, wehlisa umfutho wegazi futhi wehlise ukuvuvukala emithanjeni ().

Ucwaningo lukhombisa ukuthi ukudla irayisi elinsundu kusiza ekunciphiseni izinto ezinobungozi zesifo senhliziyo (,).

Ukuhlaziywa kwezifundo ezingama-45 kwathola ukuthi abantu abadle okusanhlamvu okuphelele kakhulu, kufaka phakathi irayisi elinsundu, babenobungozi obuphansi obungu-16-21% besifo senhliziyo uma kuqhathaniswa nabantu abadla okusanhlamvu okumbalwa ().

Ukuhlaziywa kwabesilisa nabesifazane abangama-285,000 kutholakale ukuthi ukudla isilinganiso esiphakathi kuka-2.5 sokudla okusanhlamvu okuphelele usuku ngalunye kungehlisa ingozi yesifo senhliziyo cishe ngama-25% ().

Izinhlamvu eziphelele ezifana nelayisi elinsundu nazo zinganciphisa inani eliphelele kanye ne-cholesterol ye-LDL ("embi"). Irayisi elinsundu liye laxhunyaniswa nokwanda kwe-HDL (“okuhle”) cholesterol (,,).

Isimo se-Antioxidant

Amagatsha erayisi ansundu aqukethe ama-antioxidants amaningi anamandla ().

Ucwaningo lukhombisa ukuthi ngenxa yamazinga e-antioxidant, okusanhlamvu okuphelele okufana nerayisi elinsundu kungasiza ekuvikeleni izifo ezingalapheki ezifana nesifo senhliziyo, umdlavuza kanye nohlobo 2 lwesifo sikashukela ().

Ucwaningo lukhombisa nokuthi irayisi elinsundu lingasiza ukukhuphula amazinga e-antioxidant egazi kwabesifazane abakhuluphele ().

Ngaphezu kwalokho, ucwaningo lwesilwane lwakamuva lukhombisa ukuthi ukudla ilayisi elimhlophe kungehlisa amazinga e-antioxidant egazi kuhlobo 2 lwesifo sikashukela ().

Ukulawula Isisindo

Ukudla ilayisi elinsundu esikhundleni somhlophe nakho kunganciphisa kakhulu isisindo, inkomba yomzimba (BMI) kanye nomjikelezo wesinqe kanye nezinqulu ().

Ucwaningo olulodwa lwaqoqa idatha kubantu abadala abangama-29,683 nasezinganeni eziyi-15,280. Abaphenyi bathole ukuthi lapho abantu bedla kakhulu okusanhlamvu, kwehlisa isisindo somzimba wabo (42).

Kwesinye isifundo, abacwaningi balandela abesifazane abangaphezu kuka-74,000 iminyaka eyi-12 bathola ukuthi abesifazane abadla okusanhlamvu okuphelele ngokungaguquki bakala ngaphansi kwabesifazane abadla okusanhlamvu okumbalwa ().

Ngokwengeziwe, isilingo esilawulwa ngokungahleliwe kwabesifazane abangama-40 abakhuluphele nabakhuluphele kakhulu sathola ukuthi irayisi elinsundu lehlise isisindo somzimba nosayizi wokhalo uma kuqhathaniswa nelayisi elimhlophe ().

Ukudla ilayisi elinsundu nokunye okusanhlamvu kungasiza ukukhuphula amazinga e-antioxidant egazi futhi kunciphise ubungozi besifo senhliziyo nokukhuluphala.

Yiluphi Uhlobo Okufanele Udle?

Irayisi elinsundu liyisinqumo esingcono kakhulu maqondana nekhwalithi yokudla okunempilo kanye nezinzuzo zezempilo.

Lokho kusho ukuthi, noma yiluphi uhlobo lwelayisi lungaba yingxenye yokudla okunempilo futhi akukho lutho olungalungile ngelayisi elimhlophe njalo njalo.

Okuningi mayelana nelayisi nezinhlamvu:

• Ilayisi 101: Amaqiniso Wezondlo Nemiphumela Yezempilo
• I-Arsenic Elayisi: Ingabe Kufanele Ukhathazeke?
• Izinhlamvu: Ingabe Zikulungele Wena, noma Zimbi?