Iimbalasane
Izifundo ezahlukeneyo ziye zavavanya umanyano phakathi kokusetyenziswa kwerayisi kunye nomngcipheko weentlobo ezahlukeneyo zomhlaza kwaye yafumanisa ukuba ukusetyenziswa kwerayisi emhlophe ngamanani asezantsi akunakunxulunyaniswa nomhlaza (okanye kubangele umhlaza). Nangona kunjalo, ukutya isondlo kubandakanya ubungakanani obulinganiselweyo belayisi emdaka (kunye ne-bran) kunokunxulunyaniswa nomngcipheko omncinci wokuncancisa amabele kunye nomhlaza. Irayisi emdaka ikwajongwa njengokutya okusempilweni xa kuthathwe izixa ezifanelekileyo kwaye kuhlala kufakwa njengenxalenye ye Ukutya kwabaguli abanomhlaza. Nangona irayisi emdaka inomsoco kakhulu, ukutya okuphezulu kakhulu kwaye rhoqo kwerayisi emdaka akunakucetyiswa njengoko kulindeleke ukuba iqulethe i-arsenic enokubangela umhlaza onjengomhlaza wesinyi kwaye iqulethe i-phytic acid enokunciphisa amandla okufunxa izondlo ezithile. ngomzimba wethu. Ke, xa kufikwa kumhlaza, isicwangciso sesondlo somntu esinokutya okufanelekileyo kunye nezongezelelo ezinomthamo ochanekileyo, ngokuthe ngqo umhlaza uhlobo kunye nonyango, luyimfuneko ukuze ufumane izibonelelo eziphezulu kwaye uhlale ukhuselekile.
Umhlaza ibisoloko yenye yezona zinto zixhalabisayo kwezempilo kwihlabathi. Zininzi iintlobo zonyango ezikhoyo kumhlaza ukunciphisa ukusasazeka kwayo kunye nokubulala iiseli zomhlaza. Nangona kunjalo, uninzi lonyango oluhlala luhlala lukhokelela kwiziphumo zexesha elide kunye nezexesha elifutshane ezinciphisa umgangatho wobomi babaguli nabasindileyo. Yiyo loo nto abaguli abanomhlaza, abo babakhathalelayo kunye nabasindileyo kumhlaza bahlala befuna iingcebiso kubadli bezondlo okanye ababoneleli ngezempilo ngokubhekisele kukhetho lokutya / lokondla kubandakanya ukutya kunye nezongezo zokutya kunye nokuzilolonga ukuze kuphuculwe umgangatho wabo wobomi kwaye baphelelise ukuqhubeka kwabo unyango. Izigulana ezinomhlaza kunye nabasindileyo baphinde bafune ubungqina besayensi malunga nokutya kunye nezongezo ezinokuthi zibandakanywe kwizicwangciso zabo zokutya / zesondlo ukunceda imeko yabo yezempilo.
Kule mihla, abantu abasempilweni bafuna iingxelo zesayensi kunye neendaba ukufumanisa ukuba ngaba ukutya okuthile kunganyusa okanye kunciphise uhlobo oluthile lomhlaza. Esinye sezihloko ezininzi abazibuza malunga ne-intanethi kukuba ukunyuka kokutya okunesondlo kubandakanya irayisi emhlophe okanye irayisi emdaka kunokubangela okanye kwandise umngcipheko womhlaza. Kule bhlog, siza kuchaza ezinye zezifundo ezivavanye umanyano phakathi kokusetyenziswa kwerayisi kunye nomngcipheko weentlobo ezahlukeneyo zomhlaza. Kodwa, ngaphambi kokuba ungene kwizifundo ezivavanya ukuba ingaba irayisi inokubanga umhlaza, masikhe sijonge ngokukhawuleza kolunye ulwazi olusisiseko malunga nelayisi emdaka kunye nesondlo esimhlophe selayisi.
Iindidi ezahlukeneyo zerayisi
Ilayisi kukutya okutya okuyintloko kwamazwe ahlukeneyo, ekhonza ngaphezulu kwe-50% yabemi kwihlabathi liphela kwaye ibiyinxalenye ebalulekileyo yokutya kwaseAsia ukusukela kumaxesha amandulo. Ithathwa njengomthombo wamandla okhawulezayo. Ngokwesiko, abantu babedla ngokuba nelayisi kunye ne-bran ngenxa yezibonelelo zabo zesondlo. Nangona kunjalo, ngokuhamba kwexesha, irayisi ecoliweyo yathandwa, ngakumbi kwingingqi yedolophu kwaye ukusetyenziswa kwerayisi kunye ne-bran kuncitshisiwe kwiindawo ezisemaphandleni.
Kukho iintlobo ezahlukeneyo zerayisi ezikhoyo kwihlabathi jikelele eziwela phantsi kohlobo lobungakanani obufutshane, obuphakathi okanye obude beenkozo.
Imizekelo yeentlobo ezahlukeneyo zerayisi yile:
- IRic White
- Irayisi emdaka
- Ilayisi ebomvu
- Irayisi emnyama
- Ilayisi yasendle
- Jasmine Rice
- Basmati Rice
Ukutya okuTyiwa emva kokuChongwa koMhlaza!
Akukho mhlaza mibini ifanayo. Yiya ngaphaya kwezikhokelo zesondlo esiqhelekileyo kuwo wonke umntu kwaye wenze izigqibo ezizezakho malunga nokutya kunye nezongezo ngokuzithemba.
Umahluko phakathi kweRice Rice kunye neRice Rice
Njengoko sele kukhankanyiwe apha ngasentla, kukho iindidi zerayisi ezikhoyo kwimarike ngeendlela ezahlukeneyo kunye nemibala. Nangona kunjalo, irayisi emdaka kunye nerayisi emhlophe zezona zidumileyo kwaye kuxoxwa ngazo ngokubanzi kwaye kuthelekiswa ngezibonelelo zazo ezahlukeneyo zesondlo. Zombini irayisi emdaka kunye nerayisi emhlophe ziicarbohydrate eziphezulu kunye nokutya okunamafutha asezantsi. Olunye umahluko phakathi kwerayisi emdaka kunye nesondlo esimhlophe selayisi zidweliswe apha ngezantsi:
- Xa kuthelekiswa nerayisi emdaka, irayisi emhlophe ixhaphake kakhulu. Nangona kunjalo, irayisi emdaka ithathwa njengeyona isempilweni ngakumbi kunerayisi emhlophe ngokubhekisele kumgangatho wesondlo kunye nezibonelelo zezempilo kwaye ikwacetyiswa kwizigulana ezinomhlaza. Kungenxa yokuba, nini Kwenziwa irayisi emhlophe, isikhephe, ibran kunye nentsholongwane ziyasuswa zishiya i-endosperm yesitatshi kuphela, nangona kunjalo, xa kusenziwa irayisi emdaka, kususwa umzimba kuphela. I-bran kunye ne-germ ishiyeke kwi-rice erayisi ye-rice nangemva kokucutshungulwa. I-bran kunye ne-germ zityebile kwi-fiber kwaye zinesondlo kakhulu. Isebe liqulethe iifayili zokutya, i-tocopherols, i-tocotrienols, i-oryzanol, i-β-sitosterol, iivithamini ze-B kunye ne-phenolic compounds eziluncedo kwimpilo yethu.
- Isondlo esityebile kwilayisi emdaka sinokunceda kulawulo lokutya kunye nokwehla kwesisindo ngenxa yobukho belayisi yerayisi kunye nomxholo wefayibha ephezulu xa kuthelekiswa nerayisi emhlophe. Oku kunceda ukunciphisa i-cholesterol ye-LDL.
- Zombini irayisi emdaka kunye nerayisi emhlophe ziyaziwa njengesondlo esityebile kwiicarbohydrate, nangona kunjalo, xa kuthelekiswa nerayisi emhlophe, irayisi emdaka iqulethe ii-carbohydrate ezimbalwa kunye nefayibha eninzi.
- Irayisi emdaka ityebile kwizimbiwa ezinjenge phosphorus calcium, manganese, selenium kunye nemagniziyam, uninzi lwazo azikho kwilayisi emhlophe ngesixa esikhulu. Zombini irayisi emdaka nomhlophe ziqulathe izixa ezincinci zentsimbi kunye ne-zinc.
- Xa kuthelekiswa nerayisi emhlophe, isondlo serayisi esimdaka sikhokelela kwisalathiso esisezantsi se-glycemic, ngaloo ndlela sithintela i-spike ekhawulezayo kwiswekile yegazi kwaye ke inokuba ilungele ngakumbi. umhlaza izigulane.
- Irayisi emdaka ikwanomxholo ophezulu wee-antioxidants ezinjengeevithamini ze-B kubandakanya i-thiamine, niacin kunye ne-Vitamin B6 xa kuthelekiswa nerayisi emhlophe.
- Ngokungafaniyo nerayisi emhlophe, irayisi emdaka ine-phytic acid enokuthi inciphise amandla okufumana ezinye zezakha mzimba.
- Iinkozo ezahlukileyo ziveliswa kwiarsenic efumaneka emhlabeni nasemanzini anokuba yingozi. Irayisi emdaka iqulethe iarsenic eninzi kunerayisi emhlophe. Yiyo loo nto ukusetyenziswa kakhulu kwerayisi emdaka kusenokungasoloko kuluncedo.
Izifundo kuMbutho wokuSetyenziswa kweRayisi kunye noMngcipheko woMhlaza
Enye yezona zinto zixhalabisayo zokusetyenziswa rhoqo kwerayisi (irayisi emdaka okanye emhlophe) kukuba ukusetyenziswa kwerayisi kunokuphakamisa ukuvezwa kwethu kwi-arsenic kwaye ngoko kwandisa umngcipheko weentlobo ezahlukeneyo zomhlaza okanye iimeko ezimbi kakhulu kwizigulane ezinomhlaza. Izifundo ezahlukeneyo ezivavanye iipateni ezahlukeneyo zokutya kunye neentlobo ezahlukeneyo zesondlo kubandakanya irayisi emdaka kunye nerayisi emhlophe kunye nokunxibelelana kwazo neentlobo ezahlukeneyo zesondlo. umhlaza zicaciswe ngezantsi.
Ukusetyenziswa kwerayisi kunye noMngcipheko woMhlaza eMelika
Kwisifundo esapapashwa ngo-2016, abaphandi bavavanya ubudlelwane phakathi kwesondlo kubandakanya ukusetyenziswa kwexesha elide kwerayisi iyonke, irayisi emhlophe okanye irayisi emdaka kunye nomngcipheko wokuba nomhlaza. Kule nto, basebenzise ulwazi lokutya oluqokelelwe ngokusekwe kwimibuzo yamaphepha okutya aqinisekisiweyo asetyenzisiweyo Kwisifundo sezeMpilo sabahlengikazi phakathi kowe-1984 nowe-2010, Isifundo sezeMpilo sabahlengikazi II phakathi ko-1989 no-2009 kunye nabaFundi abaLandelayo abaFundayo abaFundayo phakathi kuka-1986 no I-2008, ebandakanya amadoda angama-45,231 kunye nabafazi abayi-160,408, ababengenasifo somhlaza xa babefunelwa isifundo. Ngethuba lokulandelwa kweminyaka engama-26, iimeko ezingama-31,655 zomhlaza zixeliwe ezibandakanya amadoda angama-10,833 kunye nabasetyhini abangama-20,822. (URan Zhang okqhubekayo, Int J Cancer., 2016)
Uhlalutyo lwedatha oluvela kolu phononongo lufumanise ukuba ukusetyenziswa kwexesha elide kwerayisi iyonke, irayisi emhlophe okanye irayisi emdaka ayinakunxulumana nomngcipheko wokuba nomhlaza kumadoda nabafazi baseMelika.
Ukusetyenziswa kwerayisi kunye nomngcipheko womhlaza wesinyi
Kuhlalutyo olupapashwe ngo-2019 olusebenzisa ulwazi lokutya oluvela e-US-based based case-control study of cancer's bladder, abaphandi bavavanya umanyano phakathi kwerayisi yokutya kunye nomngcipheko womhlaza wesinyi. Idatha yafunyanwa ngokusekwe kumaphepha emibuzo okutya aqinisekisiweyo asetyenziswa kumatyala omhlaza wesinyi e-316 achongwe kwiSebe lezeMpilo laseNew Hampshire lezeMpilo kunye neRegistry yeCancer ye-Human Services kunye ne-230 yolawulo ekhethwe kubahlali baseNew Hampshire abafunyenwe kwiSebe laseNew Hampshire. Uluhlu lwezothutho kunye neMedicare. (UAntonio J Signes-Pastor okqhubekayo, Epidemiology. 2019)
Olu phononongo lufumene ubungqina bokunxibelelana phakathi kokusetyenziswa kakhulu kwerayisi emdaka kunye nokugxininiswa kwamanzi kwe-arsenic. Abaphandi badibanisa iziphumo zabo ukuya kwinqanaba lokuba umxholo we-arsenic ophakamileyo unokubakho kwilayisi emdaka ngokuthelekiswa nerayisi emhlophe kunye nokunyuka okunokubakho kwimithwalo ye-arsenic kunokubonwa kwilayisi ephekiweyo ukuba kusetyenziswa amanzi okupheka angcolileyo e-arsenic.
Nangona kunjalo, uphononongo aluzange lubonelele nabuphi na ubungqina obucacileyo bokuba ukusetyenziswa kwerayisi rhoqo kunokubangela umhlaza okanye kunokuba negalelo kwizigulo zomhlaza wesinyi. Kodwa, njengokuba umhlaza wesinyi wawungaba yingozi empilweni ngenxa yemixholo ye-arsenic, abaphandi bacebisa ukuba uphando oluthe kratya lubandakanya izifundo ezikhulu zokuvavanya nawuphina umanyano phakathi kwesondlo kubandakanya ukusetyenziswa kwerayisi emdaka kunye nomngcipheko womhlaza wesinyi.
Ukusetyenziswa kwerayisi kunye nomngcipheko womhlaza webele
Isifundo seMpilo sabahlengikazi II eMelika
Kwisifundo esapapashwa ngo-2016, abaphandi basebenzise iphepha lemibuzo lokutya (ngo-1991) ukujonga unxibelelwano lokutya okuqulathe ukutya okuziinkozo kunye nokutya okuziinkozo okupheleleyo kunye nokutya okusulungekileyo ngexesha lokufikisa, ebudaleni, nakwiminyaka engaphambi kokuya exesheni ngomngcipheko womhlaza wamabele kwi-Nurses ' Isifundo seMpilo II esabandakanya abasetyhini abangama-90,516 abangaphambi kokuya exesheni abaneminyaka ephakathi kwama-27 nama-44 eminyaka. Olu phando lwamkelwe yiKomiti yeziFundo zoLuntu eBrigham nakwisibhedlele sabasetyhini kunye naseHarvard TH Chan School yezeMpilo yoLuntu, eBoston, eUnited States. Ngexesha lokulandelwa kude kube ngu-2013, kwaxelwa iimeko ezingama-3235 zomhlaza wamabele. Abasetyhini abangama-44,263 baxela ukutya kwabo ngexesha lesikolo esiphakamileyo, kwaye phakathi kuka-1998 ukuya ku-2013, amatyala angama-1347 omhlaza wamabele axeliwe phakathi kwaba bafazi. (UMaryam S Farvid okqhubekayo, Unyango lweCarcer Breast Res., 2016)
Uphononongo lufumanise ukuba ukutya okusulungekileyo kokutya okuziinkozo akunakunxulunyaniswa nomngcipheko womhlaza wamabele. Nangona kunjalo, bafumanise ukuba isondlo / ukutya okubandakanya ukusetyenziswa kwerayisi emdaka kunokunxulunyaniswa nomngcipheko ophantsi womhlaza wamabele kunye ne-premenopausal.
Abaphandi bagqiba kwelokuba ukutya ukutya okuziinkozo okuphezulu kunokunxulunyaniswa nomngcipheko omncinci womhlaza wamabele ngaphambi kokuyeka ukuya exesheni.
Ulawulo lweSibhedlele-uLawulo / uLwazi lweKlinikhi eMzantsi Korea
Kwisifundo esapapashwa ngo-2010, abaphandi bavavanya umbutho phakathi komngcipheko womhlaza webele kunye nokutya okupheleleyo kwe-carbohydrate, umthwalo we-glycemic, kunye nesalathiso se-glycemic (amanqanaba aphezulu abonisa iswekile yegazi ekhawulezileyo), kunye neendidi ezahlukeneyo zerayisi yokusetyenziswa esibhedlele ulawulo lwamatyala / isifundo sonyango eMzantsi Korea. Olu phononongo lufumene iphepha lemibuzo lokutya lokutya okusekwe kulwazi oluvela kubasetyhini abanomhlaza webele abangama-362 ababeneminyaka ephakathi kwe-30 ukuya kuma-65 iminyaka kunye nobudala babo kunye nemeko yokuya exesheni ehambelana nolawulo abatyelele iZiko Lonyango leSamsung, iYunivesithi yaseSungkyunkwan, eSeoul, eSouth Korea. (USung Ha Yun okqhubekayo, Asia Pac J Clin Nutr., 2010)
Uhlalutyo lweziphumo zolu phononongo alufumananga unxulumano phakathi kwebele umhlaza umngcipheko kunye nokutya okutyebileyo kwi-carbohydrate, i-glycemic index okanye umthwalo we-glycemic. Nangona kunjalo, abaphandi bafumanisa ukuba ukusetyenziswa okuphezulu kwerayisi emdaka edibeneyo kunokudibaniswa nomngcipheko oncitshisiweyo womhlaza webele, ngakumbi kubunzima, abafazi be-postmenopausal.
Ukusetyenziswa kweRice yeRice kunye nomngcipheko womhlaza weColorectal
Irayisi epheleleyo erayisi emdaka kunye neerayisi zityebile kwi-β-sitosterol, γ-oryzanol, ivithamin E isoforms, prebiotic kunye nemicu yokutya. Izifundo ezahlukileyo zangaphambi kokuphononongwa zicebise ukuba irayisi emdaka kunye neerayisi ezinamandla zinokuthintela ii-polyps ezinobungqingili kunye ne-colorectal adenomas ngokwahlukeneyo. (Tantamango YM okqhubekayo, Umhlaza weNutr., 2011; UNorris L et al, Mol Nutr Food Res., 2015)
Uphononongo olwapapashwa kwiNutrition kunye neCancer Journal ngo-2016 lukwacebisa ukuba isicwangciso sokutya / sesondlo esonyusa ukutya okunefibre ngokongeza irayisi bran (ukusuka kwimithombo yokutya efana nerayisi emdaka) kunye nomgubo wembotyi we-navy kwizidlo kunokutshintsha i-gut microbiota kwi indlela enokunceda ekunciphiseni umngcipheko wesifo somhlaza. Uphononongo luye lwaqinisekisa ukuba kunokwenzeka ukonyusa ukutya okunefibre yokutya kubantu abasindileyo abanomhlaza ngokutya irayisi yokutya okunotyebileyo okufana nerayisi emdaka, ukuvuna ezi zibonelelo zezempilo. (U-Erica C Borresen okqhubekayo, Umhlaza weNutr., 2016)
Olu phononongo lucebisa ukuba isicwangciso sesondlo kubandakanya irayisi ye-bran yokutya ukutya okufana nerayisi emdaka kunokuba luncedo ekunciphiseni umngcipheko womhlaza ongalunganga. Nangona kunjalo, kukho imfuneko yokuqhubeka kwezifundo kuvavanywa ubudlelwane phakathi kokutya kweerayisi, ukwakheka kwe-gut microbiota kunye nokuthintela umhlaza ongathandabuzekiyo.
isiphelo
Abukho ubungqina obuqinileyo obubonisa ukuba ukuthatha imiyinge ephakathi yerayisi emhlophe kunokubangela umhlaza. Izifundo ezahlukeneyo zibonisa ukuba ukuthathwa kwerayisi emhlophe ayinakunxulumana nomngcipheko umhlaza. Uninzi lwezifundo ezikhankanywe ngasentla zikwasinika ingcebiso yokuba isicwangciso sesondlo esibandakanya irayisi emdaka sinokuba luncedo ekunciphiseni umngcipheko wee-cancer ezithile ezifana nomhlaza webele kunye nomhlaza. Nangona kunjalo, abaphandi bacebisa ukuba irayisi emdaka ingaba nomxholo we-arsenic ngaphezu kwerayisi emhlophe. Ke, nangona uphononongo lungakhange lubonelele nabuphi na ubungqina obucacileyo bokuba ukusetyenziswa kwerayisi rhoqo kunokuba negalelo kwizehlo ezipheleleyo zomhlaza wesinye, abaphandi bacebise uphando olubanzi kubandakanywa nezifundo ezinkulu, njengoko bengenako ukulawula imingcipheko enokubakho yokusetyenziswa kwerayisi emdaka. ubukho be-arsenic yamanzi ephakamileyo (enokuthi ibangele umhlaza). Enye into embi yerayisi emdaka kukuba iqulethe i-phytic acid enokunciphisa amandla okufunxa ezinye izondlo ngumzimba wethu.
Oko kwathiwa, xa kufikwa kwisondlo kwizigulana ezinomhlaza kunye nokuthintela umhlaza ekuthatheni irayisi emdaka ngamanani aphakathi ukuza kuthi ga ngoku kokona kulungileyo kunye nokukhetha okunempilo phakathi kweentlobo ezahlukeneyo zerayisi ngenxa yomgangatho wayo wesondlo kunye nezibonelelo zempilo. Irayisi emdaka isenokuqwalaselwa isempilweni kwizigulana ezinomhlaza ngenxa yomxholo ophantsi wesitatshi se-glycemic. Irayisi emdaka iqulethe iilignans ezinokunceda ukunciphisa umngcipheko wezifo zentliziyo. Nangona kunjalo, ukuthatha irayisi emhlophe ngamanani amancinci akufuneki ukuba kubangele nakuphi na ukwenzakala.
Kukuphi ukutya okutyayo kwaye okuncedisayo kukuthatha sisigqibo osithathayo. Isigqibo sakho kufuneka sibandakanye ukuthathelwa ingqalelo kotshintsho lomhlaza kuhlobo lomhlaza, unyango oluqhubekayo kunye nezongezelelo, nakuphi na ukwaliwa, ulwazi ngobomi bakho, ubunzima, ukuphakama kunye nemikhwa.
Isicwangciso sesondlo somhlaza esivela kwi-addon asisekelwanga kukhangelo lwe-Intanethi. Isebenza ngokuzenzekelayo ukwenza izigqibo zakho kusekwe kwisayensi yemolekyuli ephunyezwe ngoososayensi kunye neenjineli zesoftware. Nokuba ukhathalele na ukuqonda iindlela ezisisiseko seemolekyuli okanye hayi - zokucwangciswa kwesondlo somhlaza ukuqonda kuyafuneka.
Qalisa NGOKU ngokucwangciswa kwesondlo ngokuphendula imibuzo ngegama lomhlaza, uguquko kwimfuza, unyango oluqhubekayo kunye nezincedisi, nakuphi na ukwaliwa, imikhwa, indlela yokuphila, iqela lobudala kunye nesini.
ISondlo esiSiqu soMhlaza!
Umhlaza uyatshintsha ngokuhamba kwexesha. Yenza ngokwezifiso kwaye uguqule isondlo sakho ngokusekwe kwisalathiso somhlaza, unyango, indlela yokuphila, ukhetho lokutya, i-allergies kunye nezinye izinto.
Izigulana ezinomhlaza zihlala zisebenza ngeendlela ezahlukeneyo iziphumo ebezingalindelekanga ezichaphazela umgangatho wobomi babo kwaye bajonge ezinye iindlela zonyango lomhlaza. Ukuthatha isondlo esifanelekileyo kunye nezongezelelo ezisekwe kuqwalaselo lwenzululwazi (ukunqanda ukuqikelela kunye nokukhetha okungahleliwe) sesona sixhobo sendalo somhlaza kunye neziphumo ebezingalindelekanga zonyango.