https___www.healthline.com_health_food-nutrition_brown-rice-vs-white-rice.xml
https___sampresan.com_newsitem_2021-04-17-1697266843535275_1.xml
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All white rice starts out as brown rice. A milling process removes the rice’s husk, bran, and germ. This process increases white rice’s shelf life but removes much of its nutrition, including fiber, vitamins, and minerals. To counteract this, white rice is artificially fortified with nutrients. The refined grain is also polished to appear more palatable. Both white and brown rice are high in carbohydrates. Brown rice is a whole grain. It contains more overall nutrition than its paler counterpart. Whole-grain foods The nutritional information below is based on a serving size of 1/3 cup of cooked rice. The nutritional breakdown for white rice is The exact nutritional breakdown varies by manufacturer. Manufacturers are responsible for providing accurate nutritional and ingredient information. Here are a few key differences between white and brown rice. The exact nutritional components will vary depending on the rice manufacturer, so be sure to read the food label on any rice that you buy. Fiber Brown rice is generally higher in fiber than white rice. It typically provides 1 to 3 g more fiber than a comparable amount of white rice. Although fiber is best known for constipation relief, it offers a number of other health benefits. It can help you: - feel fuller faster, which can aid in weight management - lower your cholesterol levels - control your blood sugar levels, reducing your risk of diabetes - reduce your risk of heart disease - nourish your gut bacteria Generally, men under the age of 50 need 38 g of fiber per day, and men who are 51 years or older need 30 g. Women under the age of 50 typically need 25 g per day, and women who are 51 years or older need 21 g. Your daily recommended amount of fiber is based on several factors, including age and caloric intake, so talk with your doctor if you’re unsure of how much you need. Manganese Manganese is a mineral that is essential for energy production and antioxidant function. Brown rice is an excellent source of this nutrient, while white rice is not. Selenium Brown rice is a good source of selenium, which plays an integral role in thyroid hormone production, antioxidant protection, and immune function. Selenium also works with vitamin E to protect cells from cancer. Magnesium Unlike white rice, brown rice is typically a good source of magnesium. The average serving of cooked brown rice, about 1/2 cup, can provide Magnesium is necessary for many vital functions, including: - blood coagulation - muscle contraction - cellular production - bone development The recommended daily intake of this important nutrient is determined by sex and age. Women who are pregnant or breastfeeding typically require a higher daily intake. The average adult needs between 270 and 400 mg daily. Folate Enriched white rice is a good source of folate. An average 1 cup serving can contain 195 to 222 micrograms (mcg) of folate, or about half of your daily recommended amount. Folate helps your body make DNA and other genetic material. It also supports cell division. Although folate is an essential nutrient for everyone, it’s especially vital for women who are pregnant or are planning to become pregnant. The recommended daily value for most adults is around Rice is known to be contaminated with arsenic, whether white, brown, organic, or conventional. In fact, the Nuts, seeds, and whole grains like brown rice also contain phytic acid, a substance that can bind to the minerals calcium, iron, and zinc. Some whole grains contain enough phytase, the enzyme required to break down phytic acid, while others like oats, brown rice, and legumes don’t. Because humans don’t make phytase, soaking, fermenting, or sprouting of these foods can improve mineral absorption by reducing their phytic acid levels. White rice has lower levels of phytic acid due to processing. Some Both white and brown rice can have a high glycemic index (GI) score. The GI score of a food represents the impact it may have on blood sugar levels. It’s based on how slowly or quickly a given food can increase your blood sugar levels. White rice has a GI of 72, so it can be quickly absorbed into your bloodstream. Brown rice has a GI of 50. Although brown rice is slower to affect your blood sugar, it can still have a noticeable impact due to lower fiber content compared to other whole grains. Here’s more on how rice affects diabetes. Brown rice is generally more nutritious than white rice. It’s higher in fiber, magnesium, and other nutrients, and it isn’t artificially enriched with nutrients like white rice is. If you’d like to add rice to your diet but aren’t sure if it’s right for you, talk to your dietitian. They can go over the potential effects it may have on any existing health conditions and advise you on how to safely add it to your diet. If you’re concerned about your gluten intake, you’ll want to avoid rice products with added gluten. Find out how.
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खाना । स्वस्थ्य रहनका लागि हाम्रो खानपिन पनि सन्तुलित र पोषिलो हुनुपर्छ। हामी के खाँदैछौ भन्ने विषयमा सचेत रहनुपर्छ। किनभने हामीले खाने हरेक खानेकुराले शरीरमा फाइदा की त बेफाइदा गर्दछ। स्वस्थकर खानेकुराको चर्चा गर्दा ब्राउन राइसको नाम पनि आउँछ। अहिले धेरैजसो मानिसले ब्राउन राइस खान थालेका छन्। ब्राउन राइस सेतो चामलको तुलनामा निकै स्वस्थकर मानिन्छ। किनकी यो कम प्रशोधित हुन्छ। सामान्यतया सेतो चामल बनाउन धेरै प्रशोधन गरिन्छ। ब्राउन राइस अनस्याचुरेटेड फ्याटी एसिड, प्रोटिन, मिनरल्स, भिटामिन्स र स्टार्चको गुणले भरिपूर्ण हुन्छ। बडी विल्डिङ बनाउनेदेखि मधुमेह र मुटु सम्बन्धी रोगका बिरामीले रोगबाट बच्न ब्राउन राइसको सेवन गर्छन्। ब्राउन राइसमा पाइने पौष्टिक तत्वहरु स्वास्थ्यका लागि निकै फाइदाजनक मानिने ब्राउन राइसमा विभिन्न पौष्टिक तत्वहरु पाईन्छ। सेतो चामलको तुलनामा ब्राउन राइस निकै फाइदाजनक र सुरक्षित मानिन्छ। ब्राउन राइसमा सेतो चामलको तुलनामा क्यालोरी र कार्बोहाइड्रेट बढी हुन्छ। ब्राउन राइस फोलेट, राइबोफ्लेविन, पोटाशियम र क्याल्सियमको राम्रो स्रोत हो। यी पौष्टिक तत्वका साथै यसमा म्यागनीज पनि प्रचुर मात्रामा पाईन्छ। ब्राउन राइसको सेवनबाट शरीरमा हड्डीको विकास, माशंपेशी बलियो हुनुका साथै ब्लड सुगरलाई नियन्त्रण गर्नमा मद्दत गर्दछ। ब्राउन राइसले स्वास्थ्यमा गर्ने फाइदाहरु ब्राउन राइसमा हुने फाइबरले कोलेस्ट्रोललाई कम गर्न मद्दत गर्दछ। यसले पाचन तन्त्रलाई स्वस्थ राख्न पनि मद्दत गर्दछ। ब्राउन राइसको सेवनबाट अल्जाइमर, डिमेंशिया रेटिंग स्केललाई पनि फाइदा गर्छ। विशेषज्ञका अनुसार नियमित रुपमा ३ देखि ६ महिनासम्म ब्राउन राइसको सेवन गरे अल्जाइमर र डिमेंशिया जस्तो स्थितिमा फाइदा मिल्छ। ब्राउन राइसमा पाइने पौष्टिक तत्व बालबालिकाको स्वास्थ्यका लागि पनि फाइदाजनक मानिन्छ। ब्राउन राइसमा पाइने प्रोटिन, फाइबर, कार्बोहाइड्रेट, म्याग्नेसियम आदि बालबालिकाको विकासका लागि निकै महत्वपूर्ण मानिन्छ। ब्राउन राइसमा भरपुर मात्रा एन्टीअक्सिडेन्ट पाइन्छ। जसले विभिन्न किसिमका क्यान्सरको जोखिमलाई पनि कम गर्छ। ब्राउन राइसले रोग प्रतिरोधात्मक क्षमता बलियो बनाउनुका साथै शरीरको तौल कम गर्न पनि मद्दत गर्दछ। सेतो चामलको सट्टा ब्राउन राइसको सेवन शरीरको तौल कर्म गर्नेका लागि फाइदाजनक मानिन्छ। – एजेन्सीको सहयोगमा