粗细搭配最营养 日专家教你避开误区吃对糙米).doc

饮食的精细化不代表健康的饮食，相反，粗细搭配有度的饮食才是健康的饮食。未经过精细化处理的谷物类食材不但在皮的部分富含矿物质、维生素以及抗氧化多酚类物质和类黄酮类物质，还因为膳食纤维的丰富对美容、控糖、肥胖预防等都有一定的好处。在诸多粗粮中，糙米就是备受关注和喜爱的谷物之一，它被称为“优质碳水化合物”，但是，想要吃对糙米也要讲究技巧。日本经济新闻撰文，为你解说关于糙米的各种传言，让你正确、健康地享受糙米带来的各种好处！误解一：带糠糙米营养素难以被人体吸收？只要不生吃糙米，就不存在带糠糙米中的营养难以被人体吸收这一说。任何食物进入人的口中后，无论是糙米还是精米，都要经过牙齿的咀嚼、粉碎后才会进入消化道中。即使是带糠糙米，咀嚼过后也是和精米差不多的状态。日本女子营养大学香川芳子理事长与原埼玉医科大学附属医院营养科主任竹内恭子教授认为，即使是提供给病人的营养餐，只要病人本身的咀嚼能力正常，就没有提供粥或者其他流食的必要性。她们认为，只要良好咀嚼，即使是带糠糙米也能在人的口腔内被处理得和精米一样柔软，并易于人体吸收。这是因为，人在咀嚼的过程中能够刺激唾液分泌，唾液中含有唾液淀粉酶，能够帮助消化葡萄糖，在咀嚼糙米的过程中，营养素也会更加易于消化。同时，咀嚼行为能够刺激大脑，促进其他的酶分泌，并同时分泌让人感到快乐的激素“多巴胺”，咀嚼还能够提高体内的能量代谢，让人更不容易长胖，提升幸福感。因此，带糠吃糙米能够促进人们的咀嚼，更有利于营养素的吸收，对于咀嚼和消化能力正常的人来说，适当吃一些带糠糙米更有利于健康。误解二：糙米中含有的草酸会妨碍矿物质吸收草酸与金属离子结合后形成的植酸钙镁普遍存在于糙米等未精制的谷类、豆类与坚果类食物中。草酸具有容易与矿物质，尤其是与铁、锌及少量钙、镁结合的性质，因此有说法认为，吃糙米后容易影响矿物质在小肠中的吸收，但实际上，即使糙米中含有一定的草酸，也不会将所有的矿物质都吸收。另外，糙米中的草酸已经与糠中的矿物质结合，将糙米吃进体内后，无非是在消化道中被还原为草酸，再重新结合成植酸钙镁。对于日常饮食缺少蔬菜矿物质不足的国家或地区的人来说，长期这样吃或许可能导致矿物质的摄入不足，但对于每天蔬菜与矿物质摄入正常的人来说，糙米中含有的微量草酸钙实际并不会影响人们的矿物质吸收，无需有过多的担心。误解三：将糙米中的草酸完全去除更有利于健康有研究结果已经认定全谷类食物等有助预防大肠癌，很多时候人们认为这是全谷中含有的膳食纤维的功劳，实际上，尽管其中含有的膳食纤维也有一定的作用，但膳食纤维并不直接预防大肠癌，如糙米这样的带糠谷类能够预防大肠癌的真正理由正是其中含有的草酸。草酸具有抗氧化作用，尤其能够防止大肠内的氧化，同时，它还对其他脏器的氧化有一定的防止作用，因此也有研究对草酸是否可预防其他脏器癌症进行研究。当然这不代表糙米吃得越多越好，掌握平衡和摄入量是科学饮食的关键。相比草酸，更值得人但有的实际上是种子中都含有的脱落酸（ABA），它是一种植物激素，具有调节植物发芽等功能。ABA进入人体后，对细胞内的线粒体有毒性，线粒体是控制体温与代谢的重要细胞器，如果受到来自ABA的负面影响，可能造成人体体温降低、不孕、免疫力低下甚至癌症等各种疾病。因此，真正需要在意的并不是草酸，而是ABA。Finefooddoes not representa healthy diet,on the contrary,with a thicknessofdiet is a healthy diet.Nnot only in thepart of the skinis rich in minerals,vitamins andantioxidant polyphenols andflavonoids,also because ofdietary fiberrichin beauty,control the sugar,obesity preventionhavecertain advantages.In a lot ofcoarse grains,brown riceisone of thegrainand lovedmuchconcern,it is calledgoodcarbs,however,want to eatbrown ricealso want to pay attention to skills.Japanese economic newswriting,to guide youall kinds ofrumors about thebrown rice,let youcorrectly,and healthy to enjoyvarious benefitsbrought by thebrown rice!Misunderstandingone:branricenutrientstobe absorbed by human body?As long as you donteatbrown rice,does not existin brown ricebrannutrientisabsorbed by the bodythat said.Anyfood into themouth of the people,bothbrown rice orrice,mustafter chewing teeth,after crushing,will enterthe digestive tract.Evenwithbranand milled ricebrown rice,afterchewingisalmoststate.The longandthe Department of nutritionprofessordirector ofAffiliated Hospital oftheSaitama MedicalUniversityTakeuchi Kyoko thinks JapanWomensUniversityKagawa Yoshicodirector ofnutrition,evendietprovides to the patient,as long as the patientschewing abilityis normal,itdoes not providethe necessity ofporridge orother fluids.They think,as long asgoodchewing,evenbranricealso can be inthe human oral cavityweretreatedas softandwhite rice,and is easy to beabsorbed by the body.This is because,people canstimulate salivasecretionin the process of chewing,saliva containsptyalin,can helpdigestion andglucose,in the process ofmasticationin brown rice,nutrientswill be moreeasy to digest.At the same time,chewingcan stimulate the brain,promote thesecretion ofotherenzymesecretion,and at the same timemakes people feelhappy hormonedopamine,chewingcan improveenergy metabolism in vivo,let a personnoteasily fat,enhance the well-being.Therefore,eating brown ricebrancan promote peopleschewing,more conducive tothe absorption of nutrients,tochew and digestthe ability of normalpeople,appropriate to eat somericebranis more conducive tohealth.Myth two:brown ricecontainsoxalic acid,will hinder theabsorption of mineralsOxalic acidand metalion bindingphytinformexists inbrown rice andunrefined grains,legumesandnuts.Oxalic acidhas the advantages of easyand minerals,especiallyiron,zincandnaturecombined withsmall amounts of calcium,magnesium,it isbelieved,eating brown ricecanaffect the absorptionof mineralsin the small intestine,but in fact,even if thebrown ricecontains a certain amount ofoxalic acid,norall .In addition,brown rice inoxalic acid has beencombined withthe minerals inbrown ricebran,willeat into the body,it isin the digestive tractwas reduced tooxalic acid,recombination ofphytin.For thedaily dietlack of vegetablemineral deficiencyofcountries or regions of thepeople,so longto eatmaycause insufficientmineral intake,but foreveryvegetableand mineralintake ofnormalpeople,tracecalcium oxalateactualbrown ricecontainsdoes not affectpeoplesabsorption of minerals,need not have toomuchto worry about.Myth three:thebrown riceof oxalic acid inthe complete removal ofmore conducive to healthResearch resultshave identifiedallcereals and other foodto help in the prevention ofcolon cancer,a lot ofpeoplethink this isawhole grain cerealdietary fiberof credit,in fact,although there arecertaineffectswhichcontainsdietary fiber,butdietary fiberdoes not directlyprevent colorectal cancer,such asthe real reason whyBrown ricebran cerealtosuchprevention of colorectal canceriswhich contain oxalic acid.Oxalic acidhas antioxidant properties,itcanprevent oxidation,in the large intestineat the same time,have a certaineffect of preventingtheoxidation ofotherorgans,and therefore have astudy onwhether theoxalic acidcan preventother organcancer.Of course,thisdoes not meanthe better to eatbrown rice,balanceand intakeis a key scientificdiet.Compared withoxalic acid,more worthy ofpeoplebut someactuallycontainthe seeds ofabscisic acid(ABA),it is a kind ofplant hormones,has the function ofregulating plantgermination.ABAenters the human body,theintr