你以為多吃點(diǎn)兒糙米就沒事兒嗎

Feeling guilty about eating too much rice? While it's true that rice packs a lot of nutrients, it can potentially contribute to weight gain and digestive issues. Like with everything else, moderation is key. This grain is a dietary staple in more than 100 countries, notes the Harvard T.H. Chan School of Public Health. Rich in magnesium, selenium, phosphorus, manganese, and B vitamins, it can be a healthy addition to most diets. However, it's also high in carbs, which is something you should consider when planning your meals.

吃太多米飯感到內(nèi)疚嗎?雖然大米確實(shí)含有大量營養(yǎng)，但它可能會導(dǎo)致體重增加和消化問題。和其他事情一樣，適度是關(guān)鍵。哈佛大學(xué)陳T.H.公共衛(wèi)生學(xué)院(Harvard T.H.Chan School of Public Health)指出，大米是100多個國家的主食。富含鎂、硒、磷、錳和B族維生素，是大多數(shù)飲食的健康補(bǔ)充。然而，大米的碳水也很高，這是你計(jì)劃膳食時(shí)應(yīng)該考慮的問題。

When it comes to cooked white rice, 1 cup has 44.6 grams of carbs and 4.25 grams of protein, according to the U.S. Department of Agriculture's Agricultural Research Service. The same amount of cooked brown rice has 45.8 grams of carbs and 4.52 grams of protein. The latter is also higher in magnesium, potassium, phosphorus than white rice. "The reality is that eating too much of any carbohydrate, including brown rice, can lead to diabetes," nutrition professor Clyde Wilson told Men's Health.

根據(jù)美國農(nóng)業(yè)部農(nóng)業(yè)研究服務(wù)中心的數(shù)據(jù)，一杯煮熟的白米含有44.6克碳水化合物和4.25克蛋白質(zhì)。同樣量的煮熟糙米含有45.8克碳水化合物和4.52克蛋白質(zhì)。后者的鎂、鉀、磷含量也高于白米。營養(yǎng)學(xué)教授克萊德·威爾遜在接受《男性健康》雜志采訪時(shí)說：“事實(shí)是，攝入過多的碳水化合物，包括糙米，都可能導(dǎo)致糖尿病。”。

Brown rice is particularly good for you due to its high fiber content. Since it contains all three parts of the kernel, including the bran, germ, and endosperm, it's more nutritious than its refined counterpart, according to the University of Pittsburgh Medical Center. But what happens when you eat too much rice?

糙米纖維含量高，對人體特別有益。根據(jù)匹茲堡大學(xué)醫(yī)學(xué)中心的說法，因?yàn)樗泻说乃腥齻€部分，包括麩皮、胚芽和胚乳，它的營養(yǎng)價(jià)值比精制后的營養(yǎng)物要高。但是當(dāng)你吃太多時(shí)會發(fā)生什么呢?

You may experience gas and bloating

你可能會感到氣脹和腹脹

While it's normal to feel full after a meal, you shouldn't look like you are carrying a food baby. Unfortunately, brown rice and other foods can create this effect. Board-certified physician Taz Bhatia says that brown rice may cause bloating, gas, belching, and digestive distress in some people (via MindBodyGreen). It can trigger inflammation due to its high carb content. Some individuals are sensitive to carbs and may experience digestive discomfort after eating whole grains.

雖然飯后感到飽是正常的，但也不應(yīng)該看起來像個孕婦。不幸的是，糙米和其他食物會產(chǎn)生這種效果。認(rèn)證醫(yī)師塔茲·巴蒂亞說，糙米可能會導(dǎo)致一些人腹脹、脹氣、打嗝和消化不良。由于其高碳水化合物含量，可引發(fā)炎癥。有些人對碳水化合物很敏感，吃全谷類食物后可能會感到消化不適。

Brown rice may cause digestive distress in people with small intestinal bacterial overgrowth (SIBO), according to Bhatia. As the name suggests, this condition is characterized by an overgrowth of bacteria in the small intestine. Its symptoms typically include nausea, bloating, diarrhea, poor appetite, and stomach pain, according to the Mayo Clinic. Bhatia suggests cutting out brown rice for about 6 weeks to see how your body reacts and then gradually reintroducing it back into your diet.

根據(jù)巴蒂亞的說法，糙米可能會引起小腸細(xì)菌過度生長(SIBO)患者的消化不良。顧名思義，這種情況的特點(diǎn)是小腸內(nèi)細(xì)菌過度生長。據(jù)梅奧診所稱，其癥狀通常包括惡心、腹脹、腹瀉、食欲不振和胃痛。巴蒂亞建議減少糙米食用約6周，看看你的身體反應(yīng)如何，然后逐漸將其重新引入你的飲食中。

It's also possible to feel bloated just because you ate too much rice. Dietician Chloe McLeod recommends no more than a fist-sized portion. You may also want to avoid combining rice along with foods containing salicylates, amines, or fermentable sugars. These compounds occur naturally in garlic, onion, curry, baked beans, chickpeas, leeks, asparagus, and other foods (via Verywell Health).

你也可能因?yàn)槌粤颂嗟拿罪埗械接纺[。營養(yǎng)師克洛伊·麥克勞德建議不要超過拳頭大小的份量。你可能還想避免將大米與含有水楊酸鹽、胺或可發(fā)酵糖的食物混合。這些化合物自然存在于大蒜、洋蔥、咖喱、烤豆、鷹嘴豆、韭菜、蘆筍和其他食物中。