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Last Updated April 01, 2026
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10 ???? ?? ?????? ???? ??? ?????? ???? ????? ????? ????? ???? ?????

?????? ???? ???? ???

?????? ???? ?? ????? ???? ??, ?????? ???? ?? ????? ?? ????? ??? ???? ???? ???? ???? ????? ???? ????? ????????? ?? ????? ?? ????? ??? ?? ???? ???? ??? ????? ????, ???????, ???? ?? ????????????? ?????? ???? ???? ?? ??????? ?????????? ?? ?????? ???? ?? ????????? ???? ??? ???? ??, ?????? ?????? ???????, ???? ?? ???? ???? ????? ???? ???, ?? ??? ????????? ?? ????? ??? ????? ?? ??? ????? ?????? ????? ????

?????? ???? ?? ??? ??????? ????? ?? ????? ????? ???? ????? ?????? ????? ????? ?? ???? ???? ??? ?? ?? ?????? ???? ?? ???? ???? ?? ????? ???? ???, ?? ???? ????? ??? ??? ??? ??, ?????? ???? ???? ????????? ??? ?? ???? ????? ???? ???? ??, ???? ???? ???? ????? ?? ????? ???? ?????? ??? ????, ?????????? ?? ??-??????? ?? ???? ???

?????? ???? ?? ???? ???: ?? ???? ??? ???? ???

???? ????

?????? ???? (1 cup, cooked)

??????

215"225

??????????????

45-52 g

???????

4.5-5.5 g

???

1.6-2 g

????

3.2-3.5 g

??????????

84 mg (about 20% of the daily value)

????????

1.8 mg

????????

19 mcg

?????? ???? ?? 10 ????? ??????? ?????????? ???? ???? ?? ????

  1. ???? ?? ????? ??????: ?????? ???? ???? ???? ?? ????? ???? ??, ?? ???? ?? ?????? ???? ??, ???? ?? ????? ?? ?? ????? ?? ??? ?????? ??????? ?? ?????? ???? ???
  2. ?????????? ?? ???? ??????: ????? ????? ???????? ?????????? ???????? ?? ????? ?????, ???? ?? ??????? ?? ????? ???? ?? ??????????? ?? ?????? ?? ????? ????? ??? ??? ???? ???
  3. ???????? ?? ???????? ?????: ?????? ???? ??? ????? ???????? ?????? ?? ?????? ??, ????????????? ??????? ?? ????? ???? ?? ?? ?????? ???? ??? ?????? ???? ???
  4. ???? ?? ??? ??????? ???: ???? ?????? ???? ??????????? ???? ?? ???? ?? ??????? ?? ????? ???? ???? ??? ??? ?? ???? ??, ????? ???? ??? ?? ???? ?? ????????? ????? ???? ???
  5. ???? ???? ?? ??????: ?????? ???? ?? ????? ?????????? ??????? (GI 50"55) ???? ?????? ???? ?? ????? ???? ??? ??? ???? ?? ?? ?????? ?? ?????? ??? ????? ?? ???? ???
  6. ???? ??????? ??? ?????: ?????? ???? ???? ????-?????? ????? ???? ?????? ?????? ???, ??? ?? ????????? ???? ??? ?? ?????? ?? ??????? ???? ?? ????? ??? ??? ???? ????
  7. ??? ????????? ?????? ?? ??? ????????: ?????? ???? ??? ???????? ???? ??, ?? ?? ????????? ???? ?? ?? ??? ????????? ?????? ?? ????? ???? ?? ??? ??????? ?????? ???? ???? ??? ??? ???? ???
  8. ????????? ??? ?? ???????-????: ?? ????????? ??? ?? ???????-???? ???? ??, ????? ?????? ??? ?? ??????? ??????????? ???? ????? ?? ??? ??????? ???
  9. ?????????? ????? ?? ??????: ????? ????? ????????????? ?? ?????-???? ?? ???? ???? ???????, ??? ?????? ?? ????? ?? ???? ?????????? ????????? ?? ????? ?? ?? ?? ???? ????
  10. ???? ??? ?????????: ?????? ???? ?? ??? ?? ?????? ??? ????? ?? ???????? ???? ?? ???? ??, ???? ????, ?????-?????, ???? ?? ???, ????? ?????? ???? ???? ?? ????????? ?? ???? ???

?????? ???? ?? ????? ???? ???? ?? ????????? ??? ???? ???

?????? ???? ?? ????????? ????? ???? ??? ???? ?????? ???? ???????? ?? ????? ???:

  • ???? ????: ???? ????????? ?? ???? ???? ???????? ?? ?????? ???? ??
  • ??????????: ???????? ?? ????????? ?? ????? ??????? ?? ??? ??????
  • ????????: ?????? ?? ????????????? ??????? ?? ????? ???? ??
  • ????????: ??? ????????? ?????? ?? ????? ?????? ?? ??? ??????????
  • ??-???????: ?????? ??????, ??????? ?? ??????? B6 ????? ???
  • ????????: ???????? ?? ??????? ?? ??????? ????? ?? ??? ??????
  • ????????????? ?????: ???????? ?? ?????? ?? ????? ???

???? ????????? ?? ??? ?????? ???? ?? ?????

?????? ???? ?? ???? ?? ?????? ?? ???? ?? ????????????? ?? ?????????? ??? ???? ??:

  • LDL ??????????? ?? ???? ??: ??????? ???? ??????????? ???? ?? ?????? ?????? ???? ??????? ??? ??? ???? ??
  • ??????? ?? ???? ??? ?????: ?????????? ?? ???????? ?????? ???? ????? ?? ????? ???? ???
  • ??????? ??? ????? ???? ?? ????: ????????????? ???? ???????? ?? ?????? ?? ????? ???? ???
  • ???? ?? ?? ?? ?????: ?????? ???? ???? ?? ??? ?????? ?? ???? ???? ???

???? ???? ?? ?????? ?? ?????? ?? ??? ?????? ???? ?? ?????

???? ???????? ???? ??????? ????? ?? ??? ?????? ??? ?????? ???? ?? ????? ????? ??? ?? ?????????? ???? ???????? ?? ????? ????? ?? ?? ???? ???? ?? ??? ?????? ???? ???? ?? type 2 diabetes ?? ????? 23% ?? ?? ?? ???? ???

  • ?? ?????????? ???????: ???? ?? ??? ???? ???? ?? ???? ????? ?? ????? ??
  • ????-???? ????? ?????: ???? ?????????????? ???????? ?? ????? ??????? ???? ???
  • ??????? ??????????? ??? ?????: ???? ???? ?? ???????? ??????? ???? ?? ?????? ?? ????? ????? ??
  • ?????? ?? ?? ?????: ????? ???? ?? ???? type 2 diabetes ?? ?? ?? ?? ????? ??

???? ??????? ?? ??? ?????? ???? ?? ?????

ICMR ???? ???? ???? ???????? ???????? ?? ???? ?????? ???? ?? ???? ????? ???? ????? ?? ???? ???? ??, ???? ???? ???? ?? ???????? ????? ?? ?? ?????? ?? ???-??? ?????? ?? ????? ?? ?? ???

?????? ???? ???? ???? ?? ???? ????? ?? ???? ???? ???????? ??? ????? ??, ??????? ?? ??? ?? ????????? ???? ?? ????? ?????? ????? ????? ??? ??? ???? ??:

  • ?????? ?????? ??: ???? ???? ?????? ???? ??? ?? ??? ??? ???? ?? ????? ????? ??
  • ??? ?? ???? ??: ????? ???? ???? ????? ???? ???? ??? ?? ????? ??
  • ?????? ?? ?????: ??-??????? ????? ?? ??????? ??? ?? ????? ??? ???? ??? ??? ???? ???
  • ?????? ????????: ???? ????? ?? ?????? ??? ?? ???? ?? ???????? ???? ???? ??? ??? ???? ??

???? ?? ????? ?? ????????? ?? ??? ?????? ???? ?? ?????

?????? ???? ??? ????? ???????? ???? ???? ????????? ?? ????? ????? ??? ??? ???? ??? ?? ???? ???? ??????????? ?? ??? ??? ???? ??, ????? ????? ?? ??????? ?????????? ?? ???? ????? ?? ?? ?????? ???????????? ?? ?????? ????? ??? ???? ?????? ???? ?? ????? ?? ?????? ????, ???? ?? ????? ?? ?? ???? ?? ?????????? ????? ?? ?? ????? ?? ????? ??? ???

???? ?????, ?????? ???? ?? ????? ??? ????? ???:

  • ???? ?????? ?? ????? ??????
  • ???? ????? ??? ???? ?? ???????? ??? ???
  • ????? ?? ??????????? ??? ?? ?????? ??? ?????
  • ??? ?????? ????? ???? ????

?????? ???? ???? ???? ????: ???? ?? ??? ??? ????? ???

???????

?????? ????

???? ????

??????????

??????? (????? ????)

???? (????????)

???? ?? ??????

3.5g per cup

0.6g per cup

??????????

84 mg

19 mg

?????????? ???????

?? (50-55)

??????? (70-75)

?????? ????

???????

??

?????????? ????? ?? ???????

??????????

???????

?? ????? ?????? ??? ?? ?????? ?? ?? ???? ?? ????????? ???? ?? ?????? ???? ?? ???? ???? ???? ?? ????? ???

???????-???? ?? ??????-????????? ???? ?? ??? ?????? ???? ?? ?????

?????? ???? ????????? ??? ?? ???????-???? ???? ?? ?? ?????? ??? ?? non-coeliac gluten sensitivity ???? ????? ?? ??? ???????? ??? ?????-?????? ?????? ?? ??????, ?????? ???? ????????? ??? ?? ???????-???? ?? ?? ??? ?? ????? ???? ????? ?? ???? ???? ??? ??? ??? ?? ?? ????? ???? ???? ???? ????? ?? ??? ?? ????? ??? ?? ?????? ??, ??????? ??? ?? ???????? ?????? ???? ??????? ?? ?????? ???? ?????? ?? ?????? ???? ???

?????? ???? ?? ??? ???? ???? ?? ????? ?? ??? ???? ?? ????? ?? ????? ???? ?? ?????????????-?????? ???? ?? ?? ?? ??? ?????? ??, ????? ??? ???? ?????? ???????? ???? ????? ?? ?? ?? ??????? ?????? ????? ????

?????????? ????? ?? ?????? ?? ??? ?????? ???? ?? ?????

?????? ???? ?? ?????? ???? ?? ????????? ??????? ?? ???? ?? ?? ?? ?? ???? ??:

  • Type 2 diabetes ?? ??????: ????-???????? ????? ??? ?? ????? ???? ?? ???? ?????? ?? ???? 16% ?? ????? ?? ????? ??
  • ???? ??? ??? ???: ????? ??????????? ???????? ?? ???????
  • ????? ?? ???????: ????????????? ?? ???? ?????????? ????? ?? ????? ?? ?? ?? ???? ???
  • ??????? ?? ????: ????? ???? ????? ?? ???? ?? ???????? ??? ???

??????????, ???????? ?? ???????? ?? ????? ???? ?????? ???? ?? ?????

?? ??? ???? ?????? ???? ?? ???? ?? ????? ????????? ?? ??? ???? ???????? ????? ???? ?????????? 300 ?? ???? ??????? ?????? ??????????? ?? ????? ???? ??, ?????? ????? ?????? ?? ???????? ?? ??????? ????? ??? ???????? ?? ????????? ????????????? ?? ??? ??? ???? ?? ?? ?????????????? ??? ????? ???? ?? ?????? ?? ????? ???? ??? ???????? ??? ????????? ?????? ?? ????? ???? ?? ?? ????? ?????? ????? ??? ???? ?????? ?? ???? ????? ?? ????? ?? ?? ???? ??? ??? ?? ???? ???

??????? ???????? ?? ??? ?? ????????? ????? ????? ?? ??? ??? ?????? ????

?????? ???? ?????? ????? ?? ???? ??? ???? ????? ?? ?? ???? ??, ??????? ??????? ?? ???? ????? ???? ???? ???-???? ?? ??? ??, ?? ??? ? ????? ???? ???????? ??? ???? ??? ????? ???????? ??? ?? ??? ????? ???? ??, ?? ???? ??????? ????? ???????? ????? ????????? ?? ?? ????? ????? ???

?????? ???????? ?? ?????, ?????? ???? ??????? ???????? ??? ?? ??? ????? ?? " ?????? ?????-????? ?? ??? ???? ???? ?? ???? ???????? ????? ??????, ???????????? ???? ???? ?? ????? ?????? ???? ??? ???????? ?? ????????????? ???????? ??? ????? ?? ???-??? ???? ?? ???? ?????? ??? ????? ?? ?????????? ??????????? ?? ?????? ??? ???? ?? ??????? ?? ????????? ?????? ????? ???

?????-???? ???? ???? ??? ?? ??? ?????? ?? ??? ??? ?????? ????

?????? ???? ????? ????????? ????????? ?? ?????????? ??????? ????? ?? ?????? ???? ??, ??????? ????? ?? ?????????? ????? ???? ?? ?? ?? ?????-???? ???? ???? ?? ?????? ???? ??? ???? ??? ?????? ??????? ?????????? ???? ?????? ?? ???? ???? ?? ?? ????? ?? ??? ?? ?? ???? ??? ?? ????? ???? ???? ????????? ??? ????? ?????? ?????? ?? ?????? ??, ?? ??????? ?? ????????? ?? ?????? ????? ?? ??? ??????? ????

????? ????? ?? ???? ?? ??? ?????? ???? ???? ????? ????

  1. ???? ???? ??? ????? ??? ????, ?? ?? ???? ??? ? ????? ???
  2. 30-60 minutes ?? ??????, ???? ???? ????? ?? ?? ????? ?? ??? ?? ???
  3. ???? ?? ??? ?????? ???? - ????? ?? 2:1 water to rice
  4. ???? ??? ???, ??? ???? 40-50 minutes ?? ???? ??? ?? ?????
  5. ????? ?? ?????? ?? ???? 10 minutes ?? ??? ???? ???
  6. ????? ??? ??? ????? ?? ????? ?????? ???? ??????? ?????? ?????
  7. ??? ??? ?????? ???? ?? airtight container ??? ???? 4"5 days ?? ??????????? ??? ??? ?? ???? ??

?????? ???? ?? ??????? ??????

  • ???????? ?? ???? ??????: ?????? ???? ??? ????????? ???????? ?? ???? ????? ???? ?? ???? ??, ????? ?? ?? ??? ????? ????????? ??? ????? ??? ??? ???-??? ???? ???? ?? ???? ?? ???? ???? ??? ????? ???? ?????? ?? ?? ???? ??? ??? ?? ???? ???
  • ????? ??? ???? ???: ??? ????? ?? ???? ???? ?? ????? ??? ???? ?????? ?? ??????? ??? ?? ????? ?? ???????? ???? ??, ????? ??? ???????? ????? ?? ?????? ???? ??? ???? ???
  • ???? ??? ???????: ????? ???? ???? ???? ?? ????, ?? ??? ????-?????? ???? ?? ??? ???? ???, ?????? ?????? ??? ??? ????? ?? ??? ?? ?????? ?? ???? ??, ??????? ??? ?? ??? ?? ????? ??? ?? ???? ???
  • ?????? ???? ?? ???????: ?????? ???? ??? ?????? ???? ???? ??, ?? ?? ????????? ????????????? ?? ?? ?????? ?? ?????? ?? ????? ?? ?? ???? ??; ????? ?? ???? ???? ?? ?????? ?? ??????? ???? ?? ?? ?????? ?? ?? ???? ??? ??? ????? ???
  • ?????? ?? ????? ??????????: ????? ????? ????????? ????? ?? ???? ?????? ???? ?? ????? ???? ?? ???? ?? ?? ??? ??? ??? ??? ?? ????, ??? ??????? ??? ? ??? ??? ?? ?? ????? ???? ?? ???? ???

????????

?????? ???? ???? ?? ?? ????????? ????? ??, ?? ??????? ???? ?? ????????? ?????? ???? ????? ??? ??? ???? ??? ???? ???? ????????? ???? ?? ???? ????????? ?? ????? ???? ?? ???? ???? ????? ???? ?? ?????????? ????????? ?? ?????? ??, ??????? ?? ???? ??? ?????? ???? ????? ???? ?? ????? ????? ?? ????? ??? ?? ???? ??? ?? ?? ??? ???? ????

??????????? ????????? ??? ?? ?????? ???????????? ?????? ?? ??? ???? ????????? ?????? ??? ??? ???? ???, ?? ???? ??? ?????? ???? ???? ???? ??????? ?? ????????? ???????? ?? ??????? ???? ??? ??? ???? ???? 4,000 ?? ???? ????????? ?? ????? ??????? ???????"?????? ???????? ????, ????? ???????? ?? ???? ???? ????? ???"?? ?????? ?? ???? ???? ????????? ?? ????? ????? ?? ??? ?????? ??????? ????? ??? 98% ?? ???? CAP proficiency score ?? ???, ?? ??? ??????? ???? ?? ????? 1% ???????????? ??? ????? ???? ??, ??????????? ???? ?? ????????? ?????? ????????? ???? ???

????? ???? ???? ???? ????

???? ?????? ???? ?????? ??? ???? ???? ?? ??????? ?????????????? ???

??????? ?????? ???? ?? ?????? ??? ???? ???? ?? ????? ??? ???? ???? ????, ?????????? ?? ????????????? ????? ???? ???? ?????-???? ?????? ???? ??? ?? ????? ???? ?? ?? ???? ???? ???????? ?? ????? ????? ??, ????? ?? ??????? ????? ?? ??? ???? ?? ?????? ?? ????? ?????? ?? ???? ???

???? ????? ?? ??? ?????? ???? ?? ????? ????? ???? ????

?????? ???? ?? calories ???? ??????? ??? ??????? ??? ?? ??? ???? ???, ??????? ?? ?????? ?????? ??, ???? ???? ???? ?? ????? ???? ?? ?? ?????? ?? ????? ???? ??? ????? ????? ???? ???? ???? ???? ??? ?? ??? ??? ????? ????? ??, ????? ??? calorie intake ????????? ??? ?? ?? ???? ?? ?? ??? ?? ?????? ???? ???? ?? ????? ????

???? ?????? ???? ?????? ???? ????? ?? ??? ??????? ???

???, ?????? ??? ?????? ???? ?? ??????? ????? ???? ?????? ??? ?????? ???? ?? ????? ??? ?? glycaemic index, ????? ???? ???? ???????? ?? ???????? ?????? ?? ????? ??? ????? insulin sensitivity ????? ???? ???????, ????????? ???????? ???????? ?? ??? ?????? ?? ????? ???? ?? ?? ?????? ???

???? ??????? ????? ?????? ???? ???? ??????

??? ??? ?????? ???? ?? ???-cup ?????? ??????? ?????? ???? calories ?? ???? ??????? ???? ???? ??? ?? ?????? ???? 108 calories ?? ???????? ???? ???? ?????? ???? ??, ??? ?? ?????? ???? ??????? ?? ???? ???? ???????? ?? ?? ????? ???? ???

???? ?????? ???? ???? ???? ???????? ???

?????? ???? ?? ??????? ???? ????? ?? ???????? ?? ??????? ???? ??? ???????, ???????? ?? ?????? ?? ?? ???? ?? ???? ??? ??????? ???? ???? ?? ??? ???-??? ?????? ?? ????? ????? ????? ???? ?? ??? ?????? ???? ?? ??? quinoa, millet ?? oats ???? ???? ????? ???? ?? ????

???? ?????? ???? ??? ???????? ???? ??? ????? ???? ?? ?????

?????? ???? ??? ????????? ??? ?? ???????? ???? ??, ??????? ???? ???? ???? ???? ???? ??????? ?? ?????? ??? ???? ??? ????? ?? ???? ?? ??? ???? ?? ????? ??? ????, ???? ???? ??? ????? ?? ???-??? ?????? ?? ???? ????? ??????? ?????? ??? ???? ???? ?? ???? ????????? ??? ????? ?? ??????? ?? ???? ???? ????

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