Madzi a mpunga wa Brown: Zabwino kapena Zoipa?

Zamkati

• Kodi Mpunga wa Brown Rice Ndi Chiyani?
• Zakudya Zakudya
• Glucose vs. Fructose
• Mkulu Index Glycemic
• Zolemba za Arsenic
• Mfundo Yofunika Kwambiri

Kusakaniza shuga ndi chimodzi mwazinthu zoyipa kwambiri pazakudya zamakono.

Amapangidwa ndi shuga awiri osavuta, glucose ndi fructose. Ngakhale fructose ina yazipatso ili yabwino kwambiri, kuchuluka kwakukulu kuchokera ku shuga wowonjezera kumatha kukhala ndi zovuta paumoyo (,).

Pachifukwa ichi, anthu ambiri amapewa fructose ndipo amagwiritsa ntchito zotsekemera za low-fructose - monga madzi a mpunga wofiirira - m'malo mwake.

Amatchedwanso madzi a mpunga kapena madzi a mpunga, madzi a mpunga wofiirira kwenikweni amakhala shuga.

Komabe, mwina mungadabwe ngati ndi wathanzi kuposa zotsekemera zina.

Nkhaniyi ikukuuzani ngati madzi abulu a mpunga ndi abwino kapena oyipa pa thanzi lanu.

Kodi Mpunga wa Brown Rice Ndi Chiyani?

Madzi a mpunga wa bulauni ndi otsekemera ochokera ku mpunga wofiirira.

Amapangidwa ndikuwonetsa mpunga wophika ku michere yomwe imaphwanya sitaki ndikusandutsa shuga wochepa, kenako ndikuwononga zosafunika.

Zotsatira zake ndi madzi owuma, otsekemera.

Madzi abuluu a mpunga amakhala ndi shuga atatu - maltotriose (52%), maltose (45%), ndi shuga (3%).

Komabe, musanyengedwe ndi mayina. Maltose ndi ma molekyulu awiri a shuga, pomwe maltotriose ndi mamolekyulu atatu a shuga.

Chifukwa chake, madzi a mpunga wofiirira amakhala ngati 100% shuga mkati mwa thupi lanu.

Madzi abuluu a mpunga amapangidwa ndikuphwanya wowuma mu mpunga wophika, ndikusandutsa shuga wosavuta.

Zakudya Zakudya

Ngakhale mpunga wofiirira umakhala wathanzi kwambiri, madzi ake amakhala ndi michere yochepa.

Itha kukhala ndi mchere wocheperako monga calcium ndi potaziyamu - koma izi ndizochepa poyerekeza ndi zomwe mumapeza kuchokera pachakudya chonse ().

Kumbukirani kuti mankhwalawa ndi shuga wambiri.

Chifukwa chake, madzi a mpunga wofiirira amapereka ma calorie okwanira koma pafupifupi alibe zofunikira m'thupi.

Monga shuga wambiri woyengedwa, madzi abulu a mpunga amakhala ndi shuga wambiri ndipo alibe zofunikira m'thupi.

Glucose vs. Fructose

Pali mkangano womwe ukupitilira wokhudzana ndi chifukwa chake kuwonjezera shuga kulibe thanzi.

Ena amaganiza kuti ndi chifukwa choti mulibe mavitamini ndi michere komanso kuti itha kukhala yoyipa pamano anu.

Komabe, umboni ukusonyeza kuti fructose yake ndi yowopsa makamaka.

Inde, fructose sichikulitsa shuga m'magazi pafupifupi pafupifupi shuga. Zotsatira zake, ndizabwino kwa anthu omwe ali ndi matenda ashuga.

Koma pomwe glucose imatha kupangika ndi selo iliyonse mthupi lanu, fructose imatha kupangika ndi kuchuluka kwa chiwindi ().

Asayansi ena amaganiza kuti kudya kwambiri fructose mwina ndi chimodzi mwazomwe zimayambitsa mtundu wa 2 shuga ().

Kudya kwa fructose kumalumikizidwa ndi insulin kukana, mafuta chiwindi, komanso kuchuluka kwa triglyceride (,,).

Chifukwa shuga amatha kupangika ndi maselo amthupi lanu lonse, sayenera kukhala ndi zoyipa zomwezi pakukhudzana ndi chiwindi.

Komabe, shuga wambiri wa mpunga wokhala ndi shuga wambiri ndiye chinthu chokhacho chothandiza.

Kumbukirani kuti zonsezi sizikukhudzana ndi zipatso, zomwe ndi zakudya zabwino. Amakhala ndi fructose yaying'ono - komanso michere yambiri ndi michere.

Palibe fructose m'madzi a mpunga wofiirira, choncho sayenera kukhala ndi zotsatira zoyipa zomwe zimakhudza chiwindi komanso thanzi lama metabolic ngati shuga wokhazikika.

Mkulu Index Glycemic

Glycemic index (GI) ndiyeso ya momwe zakudya zimakweretsera shuga m'magazi mwachangu.

Umboni ukusonyeza kuti kudya zakudya zamtundu wa GI zambiri kumatha kuyambitsa kunenepa kwambiri (,).

Mukamadya zakudya zamtundu wa GI, shuga m'magazi komanso kuchuluka kwa insulin kumadzikweza musanagwe, zomwe zimabweretsa njala ndi zolakalaka ().

Malinga ndi nkhokwe ya Sydney University GI, madzi a mpunga ali ndi glycemic index ya 98, yomwe ndiyokwera kwambiri (12).

Ndiwokwera kwambiri kuposa shuga wapatebulo (GI wa 60-70) komanso wapamwamba kuposa chilichonse chotsekemera pamsika.

Ngati mumadya madzi a mpunga, ndiye kuti ndizotheka kutsogolera ku spikes mwachangu shuga wamagazi.

Madzi a mpunga wa Brown ali ndi glycemic index ya 98, yomwe ndiyokwera kwambiri kuposa zotsekemera zilizonse pamsika.

Zolemba za Arsenic

Arsenic ndi mankhwala owopsa omwe amapezeka muzinthu zina, kuphatikizapo mpunga ndi mankhwala a mpunga.

Kafukufuku wina adayang'ana pazopangira arsenic zam'madzi zampunga zofiirira. Inayesa mankhwala osungulumwa, komanso zinthu zotsekemera ndi madzi a mpunga, kuphatikiza mitundu ya makanda ().

Magulu ofunikira a arsenic adadziwika pazinthu izi. Mitunduyi inali ndi maulendo makumi awiri okwanira arsenic omwe sanakomedwe ndi madzi a mpunga.

Komabe, a Food and Drug Administration (FDA) akuti ndalamazi ndizotsika kwambiri kuti zisakhale zovulaza ().

Komabe, ndibwino kuti mupewe kwathunthu mafomula a makanda otsekemera ndi madzi abulu a mpunga.

Mitengo yambiri ya arsenic yapezeka m'madzi a mpunga ndi zinthu zotsekemera nawo. Izi ndizomwe zingayambitse nkhawa.

Mfundo Yofunika Kwambiri

Palibe maphunziro aumunthu omwe amapezeka pazokhudza thanzi la madzi abulu a mpunga.

Komabe, GI yake yayikulu, kusowa kwa michere, komanso chiopsezo cha kuipitsidwa kwa arsenic ndizofunikira kwambiri.

Ngakhale ilibe fructose, madzi a mpunga amaoneka ngati owopsa.

Mutha kukhala bwino kwambiri mukamakometsa zakudya zanu ndi zotsekemera zachilengedwe, zotsika kwambiri zomwe sizikukweza magazi.