Porównanie: ryż biały vs. ryż brązowy

Wrzesień 14th, 2011

Popularny jest pogląd głoszący wyższość ryżu brązowego nad białym. Czytając ten artykuł dowiesz się, jakie są różnice pomiędzy ryżem białym a brązowym i czy rzeczywiście warto wybierać ryż brązowy.

Różnice fizyczne

Ziarno zbóż składa się z trzech części:

  • zarodka, będącego bogatym źródłem białka, witamin i składników mineralnych
  • bielma, które dzieli się na bielmo środkowe i zewnętrzną warstwę komórek aleuronowych. Komórki bielma zawierają skrobię. Warstwa komórek aleuronowych w praktyce zaliczana jest do łuski i większa jej część w czasie przemiału wchodzi w skład otrąb. Składa się ona z białek, tłuszczów, składników mineralnych oraz witamin
  • łuski, zbudowanej z cienkich błonek, która tworzy okrywę nasienną i owocową. Źródło błonnika pokarmowego oraz składników mineralnych.

Biały ryż uzyskuje się poprzez usunięcie najbardziej zewnętrznej warstwy i pozostawienie jedynie bielma, które jest największą częścią ziarna, lecz najmniej wartościową.

Różnice żywieniowe 

Z białego ryżu zostały usunięte części, będące źródłem wielu cennych składników, co przekłada się na wartość odżywczą tego produktu.

Porównując biały i brązowy ryż trzeba stwierdzić, że brązowy ryż jest dużo lepszym źródłem błonnika pokarmowego, składników mineralnych (sodu, potasu, wapnia, fosforu, magnezu, żelaza i manganu) oraz witamin (witaminy E, tiaminy, ryboflawiny, niacyny, witaminy B6, folianów). Ponadto posiada niższy indeks glikemiczny, jest wolno trawiony przez co daje uczucie sytości przez dłuższy czas.

Pozostałe różnice

Brązowy ryż wymaga nieco dłuższego gotowania.

Skoro brązowy ryż ma dużą wartość odżywczą to z czego wynika popularność białego ryżu?

Wydaje się, że decydują przede wszystkim względy ekonomiczne. Biały ryż ma dłuższy okres przydatności do spożycia przez co dłużej może leżeć na półce sklepowej czy w domu. Z tego też powodu biały ryż jest tańszy.

Jeśli chodzi o produkty zbożowe to warto zapamiętać jedną zasadę: produkty pełnoziarniste są lepsze od produktów przetworzonych.

Jeśli więc chcesz się zdrowo odżywiać i dostarczać swojego organizmowi wszystkich niezbędnych składników pokarmowych to wybór może być tylko jeden: brązowy ryż.

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52 odpowiedzi ↓

  1. yarosh pisze:

    ryż biały to nie jest żaden produkt przetworzony, tylko oczyszczony. I jest lepszy od ryżu pełnoziarnistego bo szybciej i łatwiej się trawi. A błonnik i mikroelementy można uzupełnić jakimś dodatkiem, np suszone daktyle.

  2. Patrycja pisze:

    Ryż brązowy może i bogaty w minerały, ale zawiera też szkodliwe fityniany(substancje antyodżywcze). Tworzą one z minerałami(wapń, magnez, żelazo) nieprzyswajalne sole, więc ogólnie nie ma się co nim zachwycać. Z tego co pamiętam wpływa też źle na wchłanianie niacyny. Biały kwasu fitynowego ma o wiele mniej i nie zaburza tak przyswajalności.

    • Piotr pisze:


      • Rebeka pisze:

        pisze:Podkladow z Lumiere nie lubie, nie dopasowalam dla sibeie zaden formuly ani koloru ale za to maja boskie cienie/roze/brazery i pedzle:)Moim ulubiencem jest roz Violaceous i brazer Ambrosia♥Jezeli masz ochote poznac inne firmy to daj znac bo bede pozbywac sie wszelkich sampli itd;)))

        • Flip pisze:

          Cane,soEfectivamlrte la retícula, como por otro lado señalaba algún maravilloso escritor con el desierto, son laberintos perfectos, puertas irreversibles.Puede que por ello las grandes superficies comerciales se organicen en cuadrículas inreferenciadas. Para que no salga de allí nadie.Un saludo y gracias por compartir tu experiencia.

    • anonimous pisze:

      bzdury, ryż brązowy najzdrowszym ryżem !

    • Heart pisze:

      KatharinaMam juz 2 dzieci i 2 spliare ktc3b3ra zalozylam 3 lata temu kiedy cc3b3rka miala 8 m-cy, jestem w 100% zadowolona tylko mam jeden problem i dlatego weszlam na ta strone: mieszkam w Niemczech i mc3b3j ginekolog twierdzi ze nie ma 5 letnich spiral i moja trzeba juz wyjac ale ja pamietam doskonale ze lekarz w Polsce zakladal mi ja na 5 lat a ten w tutaj chce poprostu zarobic ..Ogc3b3lnie spliare sa SUPER.1007

    • Linda pisze:

      Ron is just plain wrong on the M.E. The Founders didn’t expect us NOT to express our opinions at others belligerence The real early history shows that we DID mean to get involved at times in inaenrationtl affairs from the beginning. We sent our navy to the subterranean to fight Muslim pirates in the 1790s for one thing! Ron is right on most other things though, like the FED.

    • Rosie pisze:

      Thanks! The original version which I wrote a few years back (and posted to my LJ, in fact) was intended as song lyrics, which is most likely why it adheres more risuorogly to the meter than some of the other poems.My dream is that hide and seek will become the new hipster fad, like cupcakes and flash mobs. This can be the anthem of that fad.

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    • Alek pisze:

      Oczywiście że ryż brązowy zdrowy nie jest, co z tego że ma lepszy skład jak z powodu składników antyodzywczych zostaną one wydalone. Ręce mi opadają nad poziomem wiedzy takich portali traktujących o zdrowym żywieniu.
      ryż brązowy i pieczywo pełnoziaristo glutenowe samo zdrowie:/

  3. Malwina pisze:

    często zmieniam ryz z białego na brązowy żeby się nie znudzić,jednak wole brązowy ten który się długo gotuje jest bardziej sycacy jak kasza i ma ladniejszy zapach od bialego

    • Dongjin pisze:

      102bdonaDziewczyny a jak to jest z tymi stanami zanylpami przy spiralce?(czytalam ze przy miedzianej to czeste),bo niepokoi mnie nieprzyjemny zapach intymny,a nigdy wczesniej czegos takiego nie mialam czy to moze byc wlasnie stan zapalny? moze faktycznie powinnam zrezygnowac?!

  4. Aleks pisze:

    sole kwasu fitynowego a zdrowie
    Odp dla Patrycji

    O ile spożywanie produktów pełnoziarnistych jest związane z wieloma korzyściami zdrowotnymi, to ich bardzo wysokie spożycie, zwłaszcza w formie surowej, np. pod postacią nieprzetworzonych otrąb, nie jest zalecane. Dzieje się tak za sprawą błonnika, zwykle usuwanego przy przemiale, który zawiera substancje nazywane solami kwasu fitynowego. Udowodniono, że fityniany zmniejszają wchłanianie z jelit niektórych składników mineralnych, w tym wapnia i cynku. Enzymy zawarte w drożdżach (stosowanych do pieczenia chleba) rozkładają większość fitynianów a podobne reakcje zachodzą podczas wszystkich procesów przetwórczych wymagających podgrzewania, na przykład przy produkcji płatków śniadaniowych zawierających otręby. Dla większości osób zawartość fitynianów nie stanowi żadnego problemu, za wyjątkiem tych osób, które spożywają wyjątkowo dużo produktów pełnoziarnistych i te osoby mogą wymagać stosowania suplementacji składników mineralnych.


  5. edy pisze:

    jak ktoś lubi żywność przetworzoną to jego sprawa ale nie piszcie głupot

  6. Janek pisze:

    Można jeść ryż biały a na końcu popić tabletkę z witaminami i minerałami – różnica zostanie w błonniku.

  7. Aga pisze:

    a co z arsenem w tym ryżu ??

  8. Rafał pisze:

    Dokładnie różnica to błonnik.

  9. Bebok pisze:

    Przepraszam bardzo ale Japończycy jedzą biały ryż zamiast pieczywa i dobrze im to wychodzi na zdrowie.

    • Hester pisze:

      U share the same bday as my bro *plus almost my whole household shares oct bd&#3ay82s0;.its not the mo – its just simply the weirdos need an excuse…lol

  10. Karola pisze:

    Bebok bo nie jedza glutenu. thats all.

    • Libby pisze:

      nak tanya..kalau pergi korea 4d3n budget untuk 2 pax dalam rm1000 cukup tak? any suggestion tak nak pergi mana sebab masa kitaorg kat seoul 3 nights je… boleh tolong email saya? tq_hyffeeiila2001@yahoo.co.uk

    • Keesha pisze:

      there is this app called bamboo walletif anyone could help me out it would be greatfollow the steps1.download “Bamboo Wallet”2. sighn up for a FREE account3. enter this invite code &#2&40;JB11412282#8223; to get a bonus $0.254. earn atleast $1.00 in the app5.tell your friends to do the samethanks for your support

  11. dieta na mase pisze:

    Fantastyczny opis, gratuluję kreatywnego i sprytnego podejścia do tematu.
    dieta na mase http://dietanamase.eu/

  12. Jane pisze:

     ( 2012.02.9 22:39 ) : Simply wish to say your article is as amazing. The clarity in your post is simply great and i could assume yo;#7821&ure an expert on this subject. Well with your permission allow me to grab your feed to keep updated with forthcoming post. Thanks a million and please keep up the rewarding work.


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  1. Ryż na zdrowie! – VeganGirl