{"id":14569,"date":"2024-08-06T00:00:17","date_gmt":"2024-08-06T00:00:17","guid":{"rendered":"https:\/\/fitolympia.com\/?p=14569"},"modified":"2024-08-06T18:17:54","modified_gmt":"2024-08-06T18:17:54","slug":"brown-vs-white-rice-which-is-better-for-your-health","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/brown-vs-white-rice-which-is-better-for-your-health\/","title":{"rendered":"KAHVERENGI VS BEYAZ PIRIN\u00c7 \u2013 SA\u011eLI\u011eINIZ \u0130\u00c7IN HANGISI DAHA \u0130YI?"},"content":{"rendered":"<\/p>\n

Pirin\u00e7, d\u00fcnyan\u0131n d\u00f6rt bir yan\u0131ndaki insanlar taraf\u0131ndan t\u00fcketilen \u00e7ok y\u00f6nl\u00fc bir tah\u0131ld\u0131r.<\/p>\n

\u00d6zellikle Asya’da ya\u015fayan bir\u00e7ok insan i\u00e7in temel bir g\u0131da g\u00f6revi g\u00f6r\u00fcr.<\/p>\n

Pirin\u00e7 \u00e7e\u015fitli renklerde, \u015fekillerde ve boyutlarda gelir, ancak en pop\u00fcler olan\u0131 beyaz ve kahverengi pirin\u00e7tir.<\/p>\n

Beyaz pirin\u00e7 en s\u0131k t\u00fcketilen t\u00fcrd\u00fcr, ancak kahverengi pirin\u00e7 yayg\u0131n olarak daha sa\u011fl\u0131kl\u0131 bir se\u00e7enek olarak kabul edilir.<\/p>\n

Bir\u00e7ok insan bu nedenle kahverengi pirinci tercih ediyor.<\/p>\n

Bu makalede, her iki \u00e7e\u015fidin yararlar\u0131 ve dezavantajlar\u0131 bakmaktad\u0131r.<\/p>\n

Kahverengi ve Beyaz Pirin\u00e7 Aras\u0131ndaki Fark<\/h2>\n

T\u00fcm pirin\u00e7,\u00a0<\/strong>az miktarda protein ve pratik olarak ya\u011fs\u0131z, neredeyse tamamen karbonhidratlardan olu\u015fur.<\/p>\n

Kahverengi pirin\u00e7 tam bir tah\u0131ld\u0131r. Bu, lifli kepek, besleyici mikrop ve karbonhidrat bak\u0131m\u0131ndan zengin endosperm de dahil olmak \u00fczere tah\u0131l\u0131n t\u00fcm k\u0131s\u0131mlar\u0131n\u0131 i\u00e7erdi\u011fi anlam\u0131na gelir.<\/p>\n

Beyaz pirin\u00e7 ise tah\u0131l\u0131n en besleyici k\u0131s\u0131mlar\u0131 olan kepek ve mikrobu ald\u0131rm\u0131\u015ft\u0131r.<\/p>\n

Bu, beyaz pirinci \u00e7ok az temel besin maddesiyle b\u0131rak\u0131r, bu y\u00fczden kahverengi pirin\u00e7 genellikle beyazdan \u00e7ok daha sa\u011fl\u0131kl\u0131 olarak kabul edilir.<\/p>\n

\n

S\u00f6z\u00fcn \u00f6z\u00fc:<\/strong><\/p>\n

Kahverengi pirin\u00e7 kepek ve mikrop i\u00e7eren tam bir tah\u0131ld\u0131r. Bunlar lif ve \u00e7e\u015fitli vitamin ve mineraller sa\u011flar. Beyaz pirin\u00e7, bu besleyici k\u0131s\u0131mlar\u0131 \u00e7\u0131kar\u0131lm\u0131\u015f rafine bir tah\u0131ld\u0131r.<\/p>\n<\/blockquote>\n

Kahverengi Pirin\u00e7 Lif, Vitamin ve Mineral bak\u0131m\u0131ndan daha y\u00fcksektir<\/h2>\n

Kahverengi pirin\u00e7, besin i\u00e7eri\u011fi s\u00f6z konusu oldu\u011funda beyaz pirince g\u00f6re b\u00fcy\u00fck bir avantaja sahiptir.<\/p>\n

Kahverengi pirin\u00e7 daha fazla lif ve antioksidanlar\u0131n yan\u0131 s\u0131ra \u00e7ok daha \u00f6nemli vitamin ve minerallere sahiptir.<\/p>\n

Beyaz pirin\u00e7 \u00e7o\u011funlukla \u00e7ok az temel besin i\u00e7eren “bo\u015f” kalori ve karbonhidrat kayna\u011f\u0131d\u0131r.<\/p>\n

100 gram (3,5 ons) pi\u015fmi\u015f kahverengi pirin\u00e7 1,8 gram lif sa\u011flarken, 100 gram beyaz sadece 0,4 gram lif sa\u011flar.<\/p>\n

A\u015fa\u011f\u0131daki liste di\u011fer vitamin ve minerallerin bir kar\u015f\u0131la\u015ft\u0131rmas\u0131n\u0131 g\u00f6stermektedir:<\/p>\n

\n\n\n\n\n\n\n\n\n\n\n\n
\u00a0<\/td>\nKahverengi (RDI)<\/td>\nBeyaz (RDI)<\/td>\n<\/tr>\n
Tiamin<\/td>\n6%<\/td>\n1%<\/td>\n<\/tr>\n
Niasin<\/td>\n8%<\/td>\n2%<\/td>\n<\/tr>\n
B6 Vitamini<\/td>\n7%<\/td>\n5%<\/td>\n<\/tr>\n
mangan<\/td>\n45%<\/td>\n24%<\/td>\n<\/tr>\n
magnezyum<\/td>\n11%<\/td>\n3%<\/td>\n<\/tr>\n
fosfor<\/td>\n8%<\/td>\n4%<\/td>\n<\/tr>\n
demir<\/td>\n2%<\/td>\n1%<\/td>\n<\/tr>\n
\u00e7inko<\/td>\n4%<\/td>\n3%<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n
\n

S\u00f6z\u00fcn \u00f6z\u00fc:<\/strong><\/p>\n

Kahverengi pirin\u00e7 besin bak\u0131m\u0131ndan beyaz pirin\u00e7ten \u00e7ok daha y\u00fcksektir. Buna lif, antioksidanlar, vitaminler ve mineraller dahildir.<\/p>\n<\/blockquote>\n

Kahverengi Pirin\u00e7 Antin\u00fctrientler i\u00e7erir ve Arsenikte Daha Y\u00fcksek Olabilir<\/h2>\n

Besinler,\u00a0<\/strong>v\u00fccudunuzun baz\u0131 besinleri emme yetene\u011fini azaltabilecek bitki bile\u015fikleridir. Kahverengi pirin\u00e7 fitik asit veya fitat olarak bilinen bir besin \u00f6nleyici i\u00e7erir.<\/p>\n

Ayr\u0131ca toksik bir kimyasal olan daha y\u00fcksek miktarda arsenik i\u00e7erebilir.<\/p>\n

Fitik Asit<\/h3>\n

Fitik asit<\/strong>\u00a0baz\u0131 sa\u011fl\u0131k yararlar\u0131 sunsa da, v\u00fccudunuzun diyetten demir ve \u00e7inko emme yetene\u011fini de azalt\u0131r.<\/p>\n

Uzun vadede, \u00e7o\u011fu \u00f6\u011f\u00fcnde fitik asit yemek mineral eksikliklerine katk\u0131da bulunabilir. Ancak, bu \u00e7e\u015fitli bir diyet yiyen insanlar i\u00e7in \u00e7ok d\u00fc\u015f\u00fck bir olas\u0131l\u0131kt\u0131r.<\/p>\n

arsenik<\/h3>\n

Kahverengi pirin\u00e7 arsenik ad\u0131 verilen toksik bir kimyasalda da daha y\u00fcksek olabilir.<\/p>\n

Arsenik, \u00e7evrede do\u011fal olarak bulunan a\u011f\u0131r bir metaldir, ancak kirlilik nedeniyle baz\u0131 b\u00f6lgelerde artmaktad\u0131r. Pirin\u00e7 ve pirin\u00e7 bazl\u0131 \u00fcr\u00fcnlerde \u00f6nemli miktarlar tespit edilmi\u015ftir.<\/p>\n

Arsenik zehirlidir. Uzun s\u00fcreli t\u00fcketim kanser, kalp hastal\u0131\u011f\u0131 ve tip 2 diyabet gibi kronik hastal\u0131klar riskinizi art\u0131rabilir.<\/p>\n

Kahverengi pirin\u00e7 arsenikte beyaz pirin\u00e7ten daha y\u00fcksek olma e\u011filimindedir.<\/p>\n

Ancak, \u00e7e\u015fitli bir diyetin bir par\u00e7as\u0131 olarak pirinci \u00f6l\u00e7\u00fcl\u00fc yerseniz, bu bir sorun olmamal\u0131d\u0131r. Haftada birka\u00e7 porsiyon iyi olur.<\/p>\n

Pirin\u00e7 diyetinizin b\u00fcy\u00fck bir par\u00e7as\u0131ysa, arsenik i\u00e7eri\u011fini en aza indirmek i\u00e7in baz\u0131 ad\u0131mlar atmal\u0131s\u0131n\u0131z.<\/p>\n

\n

S\u00f6z\u00fcn \u00f6z\u00fc:<\/strong><\/p>\n

Kahverengi pirin\u00e7, besin kar\u015f\u0131t\u0131 fitik asidi i\u00e7erir ve arsenik bak\u0131m\u0131ndan beyaz pirin\u00e7ten daha y\u00fcksektir. Bu, \u00e7ok fazla pirin\u00e7 yiyenler i\u00e7in bir endi\u015fe kayna\u011f\u0131 olabilir. Ancak, \u0131l\u0131ml\u0131 t\u00fcketim iyi olmal\u0131d\u0131r.<\/p>\n<\/blockquote>\n

Kan \u015eekeri ve Diyabet Riski \u00dczerine Etkileri<\/h2>\n

Kahverengi pirin\u00e7\u00a0magnezyum<\/strong>\u00a0ve lif bak\u0131m\u0131ndan y\u00fcksektir, her ikisi de kan \u015fekeri seviyelerini kontrol etmenize yard\u0131mc\u0131 olur.<\/p>\n

Ara\u015ft\u0131rmalar, kahverengi pirin\u00e7 gibi d\u00fczenli olarak kepekli tah\u0131l yemenin kan \u015fekeri seviyelerini d\u00fc\u015f\u00fcrmeye yard\u0131mc\u0131 oldu\u011funu ve tip 2 diyabet riskini azaltt\u0131\u011f\u0131n\u0131 g\u00f6stermektedir.<\/p>\n

Bir \u00e7al\u0131\u015fmada, s\u0131k s\u0131k kepekli tah\u0131llar alan kad\u0131nlar\u0131n tip 2 diyabet riski, en az kepekli tah\u0131llar\u0131 yemi\u015f olanlara g\u00f6re% 31 daha d\u00fc\u015f\u00fckt\u00fc.<\/p>\n

Sadece beyaz pirincin kahverengi ile de\u011fi\u015ftirilmesinin kan \u015fekeri seviyelerini d\u00fc\u015f\u00fcrd\u00fc\u011f\u00fc ve tip 2 diyabet riskini azaltt\u0131\u011fi g\u00f6sterilmi\u015ftir.<\/p>\n

\u00d6te yandan, y\u00fcksek beyaz pirin\u00e7 t\u00fcketimi diyabet riskinin artmas\u0131na ba\u011flanm\u0131\u015ft\u0131r.<\/p>\n

Bunun nedeni, bir g\u0131dan\u0131n kan \u015fekerini ne kadar h\u0131zl\u0131 art\u0131rd\u0131\u011f\u0131n\u0131 \u00f6l\u00e7en y\u00fcksek glisemik indeksi (GI) olabilir.<\/p>\n

Kahverengi pirin\u00e7 50 GI’ye ve beyaz pirin\u00e7 89 GI’ye sahiptir, yani beyaz kan \u015fekeri seviyelerini kahverengiden \u00e7ok daha h\u0131zl\u0131 artt\u0131r\u0131r.<\/p>\n

Y\u00fcksek GI g\u0131dalar\u0131 yemek, tip 2 diyabet de dahil olmak \u00fczere \u00e7e\u015fitli sa\u011fl\u0131k ko\u015fullar\u0131 ile ili\u015fkilendirilmi\u015ftir.<\/p>\n

\n

S\u00f6z\u00fcn \u00f6z\u00fc:<\/strong><\/p>\n

Kahverengi pirin\u00e7 yemek kan \u015fekeri seviyelerini d\u00fc\u015f\u00fcrmeye ve tip 2 diyabet riskini azaltmaya yard\u0131mc\u0131 olabilir. Beyaz pirin\u00e7 ise asl\u0131nda tip 2 diyabet riskini art\u0131rabilir.<\/p>\n<\/blockquote>\n

Beyaz ve Kahverengi Pirincin Di\u011fer Sa\u011fl\u0131k Etkileri<\/h2>\n

Beyaz ve kahverengi pirin\u00e7 sa\u011fl\u0131\u011f\u0131n di\u011fer y\u00f6nlerini de farkl\u0131 \u015fekilde etkileyebilir.<\/p>\n

Buna kalp hastal\u0131\u011f\u0131 riski, antioksidan d\u00fczeyleri ve kilo kontrol\u00fc dahildir.<\/p>\n

Kalp Hastal\u0131\u011f\u0131 Risk Fakt\u00f6rleri<\/h3>\n

Kahverengi pirin\u00e7, kalp hastal\u0131klar\u0131na kar\u015f\u0131 korunmaya yard\u0131mc\u0131 olabilecek lignanlar, bitki bile\u015fikleri i\u00e7erir.<\/p>\n

Lignanlar\u0131n kandaki ya\u011f miktar\u0131n\u0131 azaltt\u0131\u011f\u0131, kan bas\u0131nc\u0131n\u0131 d\u00fc\u015f\u00fcrd\u00fc\u011f\u00fc ve arterlerdeki iltihab\u0131 azaltt\u0131\u011f\u0131 g\u00f6sterilmi\u015ftir.<\/p>\n

\u00c7al\u0131\u015fmalar kahverengi pirin\u00e7 yemenin kalp hastal\u0131\u011f\u0131 i\u00e7in \u00e7e\u015fitli risk fakt\u00f6rlerini azaltmaya yard\u0131mc\u0131 oldu\u011funu g\u00f6stermektedir.<\/p>\n

45 \u00e7al\u0131\u015fman\u0131n analizi, kahverengi pirin\u00e7 de dahil olmak \u00fczere en fazla kepekli tah\u0131l\u0131 alan ki\u015filerin, en az kepekli tah\u0131l\u0131 yemi\u015f olanlara k\u0131yasla% 16-21 daha d\u00fc\u015f\u00fck kalp hastal\u0131\u011f\u0131 riskine sahip oldu\u011funu buldu.<\/p>\n

285.000 erkek ve kad\u0131n \u00fczerinde yap\u0131lan bir analiz, her g\u00fcn ortalama 2,5 porsiyon tam tah\u0131ll\u0131 g\u0131da yemenin kalp hastal\u0131\u011f\u0131 riskini neredeyse% 25 azaltabilece\u011fini buldu.<\/p>\n

Kahverengi pirin\u00e7 gibi kepekli tah\u0131llar da toplam ve LDL (“k\u00f6t\u00fc”) kolesterol\u00fc d\u00fc\u015f\u00fcrebilir. Kahverengi pirin\u00e7, HDL (“iyi”) kolesteroldeki bir art\u0131\u015fla bile ba\u011flant\u0131l\u0131d\u0131r.<\/p>\n

Antioksidan Durumu<\/h3>\n

Kahverengi pirin\u00e7 kepe\u011fi bir\u00e7ok g\u00fc\u00e7l\u00fc\u00a0antioksidan i\u00e7erir.<\/strong><\/p>\n

\u00c7al\u0131\u015fmalar, antioksidan seviyeleri nedeniyle kahverengi pirin\u00e7 gibi kepekli tah\u0131llar\u0131n kalp hastal\u0131\u011f\u0131, kanser ve tip 2 diyabet gibi kronik hastal\u0131klar\u0131 \u00f6nlemeye yard\u0131mc\u0131 olabilece\u011fini g\u00f6stermektedir.<\/p>\n

\u00c7al\u0131\u015fmalar ayr\u0131ca kahverengi pirincin obez kad\u0131nlarda kan antioksidan seviyelerini art\u0131rmaya yard\u0131mc\u0131 olabilece\u011fini g\u00f6stermektedir.<\/p>\n

Ek olarak, yeni bir hayvan \u00e7al\u0131\u015fmas\u0131, beyaz pirin\u00e7 yemenin tip 2 diyabet hastalar\u0131nda kan antioksidan seviyelerini azaltabilece\u011fini g\u00f6stermektedir.<\/p>\n

A\u011f\u0131rl\u0131k Kontrol\u00fc<\/h3>\n

Beyaz yerine kahverengi pirin\u00e7 yemek de kiloyu, v\u00fccut kitle indeksini (VK\u0130) ve bel ve kal\u00e7a \u00e7evresini \u00f6nemli \u00f6l\u00e7\u00fcde azaltabilir.<\/p>\n

Bir \u00e7al\u0131\u015fmada 29.683 yeti\u015fkin ve 15.280 \u00e7ocuk hakk\u0131nda veriler toplanarak 29.683 ki\u015fi hakk\u0131nda veri toplanmaktad\u0131r. Ara\u015ft\u0131rmac\u0131lar, insanlar ne kadar \u00e7ok kepekli tah\u0131l yerse, v\u00fccut a\u011f\u0131rl\u0131klar\u0131n\u0131n o kadar d\u00fc\u015f\u00fck oldu\u011funu buldular.<\/p>\n

Ba\u015fka bir \u00e7al\u0131\u015fmada, ara\u015ft\u0131rmac\u0131lar 12 y\u0131l boyunca 74.000’den fazla kad\u0131n\u0131 takip etti ve daha fazla kepekli tah\u0131l t\u00fcketen kad\u0131nlar\u0131n s\u00fcrekli olarak daha az kepekli tah\u0131l t\u00fcketen kad\u0131nlardan daha az a\u011f\u0131r oldu\u011funu buldu.<\/p>\n

Ek olarak, 40 a\u015f\u0131r\u0131 kilolu ve obez kad\u0131nda randomize kontroll\u00fc bir deneme, kahverengi pirincin beyaz pirince k\u0131yasla v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131 ve bel boyutunu azaltt\u0131\u011f\u0131n\u0131 buldu.<\/p>\n

\n

S\u00f6z\u00fcn \u00f6z\u00fc:<\/strong><\/p>\n

Kahverengi pirin\u00e7 ve di\u011fer kepekli tah\u0131llar\u0131 yemek kan antioksidan seviyelerini art\u0131rmaya ve kalp hastal\u0131\u011f\u0131 ve obezite riskini azaltmaya yard\u0131mc\u0131 olabilir.<\/p>\n<\/blockquote>\n

Hangi T\u00fcr\u00fc Yemelisiniz?<\/h2>\n

Kahverengi pirin\u00e7, beslenme kalitesi ve sa\u011fl\u0131k yararlar\u0131 a\u00e7\u0131s\u0131ndan en iyi se\u00e7imdir.<\/p>\n

Bununla birlikte, her iki pirin\u00e7 t\u00fcr\u00fc de sa\u011fl\u0131kl\u0131 bir diyetin par\u00e7as\u0131 olabilir ve arada bir beyaz pirin\u00e7te yanl\u0131\u015f bir \u015fey yoktur.<\/p>\n

\n","protected":false},"excerpt":{"rendered":"

Pirin\u00e7, d\u00fcnyan\u0131n d\u00f6rt bir yan\u0131ndaki insanlar taraf\u0131ndan t\u00fcketilen \u00e7ok y\u00f6nl\u00fc bir tah\u0131ld\u0131r. \u00d6zellikle Asya’da ya\u015fayan bir\u00e7ok insan i\u00e7in temel bir […]<\/p>\n","protected":false},"author":2,"featured_media":14570,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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