{"id":143,"date":"2025-10-06T08:33:39","date_gmt":"2025-10-06T08:33:39","guid":{"rendered":"https:\/\/gizigo.id\/fi\/?p=143"},"modified":"2025-10-07T02:32:52","modified_gmt":"2025-10-07T02:32:52","slug":"valkoinen-vastaan-taysjyvariisi-ravintotaulukko","status":"publish","type":"post","link":"https:\/\/gizigo.id\/fi\/valkoinen-vastaan-taysjyvariisi-ravintotaulukko\/","title":{"rendered":"Valkoinen riisi vs t\u00e4ysjyv\u00e4riisi: ravintoarvotaulukko"},"content":{"rendered":"\n<p>Kumpi on terveellisempi, valkoinen riisi vai t\u00e4ysjyv\u00e4riisi? T\u00e4ss\u00e4 lyhyt vastaus:<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Summary-Wihte-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?w=1290&#038;ssl=1\" alt=\"White Rice vs Brown Rice Nutrition Chart Summary\" class=\"wp-image-2819\"\/><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\">\n<li>T\u00e4ysjyv\u00e4riisin ravintoarvo on selv\u00e4sti parempi kuin valkoisen riisin.<\/li>\n\n\n\n<li>Valkoinen riisi sopii ihmisille, jotka tarvitsevat nopeasti sulavaa hiilihydraattien l\u00e4hdett\u00e4. T\u00e4ysjyv\u00e4riisi sis\u00e4lt\u00e4\u00e4 enemm\u00e4n ravintokuitua ja sill\u00e4 on matalampi glykeeminen indeksi, joten se sulaa hitaammin.<\/li>\n\n\n\n<li>T\u00e4ysjyv\u00e4riisin matala glykeeminen indeksi auttaa s\u00e4\u00e4telem\u00e4\u00e4n verensokeria paremmin.<\/li>\n<\/ul>\n\n\n\n<p>Ravintoarvojen eroista riippuen kannattaa valita jompikumpi, jos sinulla on tiettyj\u00e4 terveydellisi\u00e4 tarpeita.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Health-Conditions-Wihte-Rice-vs-Brown-Rice-Nutrition-Chart-revised.jpg?w=1290&#038;ssl=1\" alt=\"Potatoes vs Brown Rice Nutritional Comparisons for Certain Health Conditions\" class=\"wp-image-2857\"\/><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\">\n<li>T\u00e4ysjyv\u00e4riisill\u00e4 on matala glykeeminen indeksi, joten se nostaa verensokeria hitaasti. Jos olet diabeetikko, valitse ehdottomasti t\u00e4ysjyv\u00e4riisi valkoisen sijaan.<\/li>\n\n\n\n<li>Jos sinulla on ruoansulatusongelmia, valitse valkoinen riisi. Se on helpompi sulattaa ja imeytt\u00e4\u00e4, koska siin\u00e4 on v\u00e4hemm\u00e4n kuitua kuin t\u00e4ysjyv\u00e4riisiss\u00e4.<\/li>\n\n\n\n<li>Ummetus? Ripuli? Sy\u00f6 t\u00e4ysjyv\u00e4riisi\u00e4, jotta saat enemm\u00e4n kuitua ruoansulatukselle.<\/li>\n\n\n\n<li>Valkoisessa ja t\u00e4ysjyv\u00e4riisiss\u00e4 on l\u00e4hes saman verran kaloreita, joten painonpudotuksessa kannattaa kiinnitt\u00e4\u00e4 huomiota muihin ruoka-aineisiin. Jos on pakko valita, sy\u00f6 t\u00e4ysjyv\u00e4riisi\u00e4 lis\u00e4kuidun ja ravintoarvon vuoksi.<\/li>\n\n\n\n<li>Jos harrastat raskasta liikuntaa, teet fyysist\u00e4 ty\u00f6t\u00e4 tai yrit\u00e4t kasvattaa painoa, valkoinen riisi on hyv\u00e4 vaihtoehto nopean energiansaannin vuoksi. T\u00e4ysjyv\u00e4riisi nostaa verensokeria hitaammin, joten se ei ole yht\u00e4 sopiva paljon energiaa p\u00e4ivitt\u00e4in tarvitseville.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:80px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:10%\"><\/div>\n\n\n\n<div class=\"wp-block-column has-theme-palette-7-background-color has-background is-layout-flow wp-block-column-is-layout-flow\" style=\"padding-top:var(--wp--preset--spacing--40);padding-right:var(--wp--preset--spacing--40);padding-bottom:var(--wp--preset--spacing--40);padding-left:var(--wp--preset--spacing--40);flex-basis:70%\">\n<p class=\"has-text-align-center has-small-font-size\" id=\"table-of-contents\"><strong>TABLE OF CONTENTS<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"#full-comparison\">White Rice vs Brown Rice Nutritional Chart (<strong>Full Comparisons<\/strong>)<\/a><\/li>\n\n\n\n<li><a href=\"#detailed-comparisons\">White Rice vs Brown Rice <strong>Detailed Comparisons<\/strong><\/a>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"#calories-comparisons\"><strong>Calories <\/strong>Comparison<\/a><\/li>\n\n\n\n<li><a href=\"#carbohydrates-comparison\"><\/a><a href=\"#carbohydrates-comparison\"><strong>Carbohydrates <\/strong>Comparison<\/a><\/li>\n\n\n\n<li><a href=\"#fats-comparison\"><\/a><a href=\"#protein-comparison\"><strong>Protein <\/strong>Comparison<\/a><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"#fats-cholesterol-comparison\"><strong>Fats <\/strong>Comparison<\/a><\/li>\n\n\n\n<li><a href=\"#fibers-comparison\"><strong>Fibers <\/strong>Comparison<\/a><\/li>\n\n\n\n<li><a href=\"#jar\"><\/a><a href=\"#vitamins-comparison\"><strong>Vitamins <\/strong>Comparison<\/a><\/li>\n\n\n\n<li><a href=\"#minerals-comparison\"><strong>Minerals <\/strong>Comparison<\/a><\/li>\n\n\n\n<li><a href=\"#glycemic-index-comparison\"><strong>Glycemic Index <\/strong>Comparison<\/a><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"#references\">L\u00e4hteet<\/a><\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:10%\"><\/div>\n<\/div>\n\n\n\n<div style=\"height:80px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading143_092650-5c, .wp-block-kadence-advancedheading.kt-adv-heading143_092650-5c[data-kb-block=\"kb-adv-heading143_092650-5c\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading143_092650-5c mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading143_092650-5c[data-kb-block=\"kb-adv-heading143_092650-5c\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading143_092650-5c img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading143_092650-5c[data-kb-block=\"kb-adv-heading143_092650-5c\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 id=\"full-comparison\" class=\"kt-adv-heading143_092650-5c wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading143_092650-5c\"><strong><strong><strong>Valkoisen riisin ja t\u00e4ysjyv\u00e4riisin ravintoarvot \u2013 vertailuinfografiikka<\/strong><\/strong><\/strong><\/h2>\n\n\n\n<p>T\u00e4ss\u00e4 k\u00e4ytetyt ravintoarvot perustuvat Yhdysvaltain maatalousministeri\u00f6n (USDA) FoodData Central -tietokantaan. Arvot voivat vaihdella muissa l\u00e4hteiss\u00e4.<\/p>\n\n\n\n<p>T\u00e4ss\u00e4 vertailussa tutkijat k\u00e4yttiv\u00e4t lyhytjyv\u00e4ist\u00e4 valkoista riisi\u00e4 ja pitk\u00e4jyv\u00e4ist\u00e4 t\u00e4ysjyv\u00e4riisi\u00e4, molemmat keitettyin\u00e4.<\/p>\n\n\n\n<p>Huomaa, ett\u00e4 korostamme aina sen vaihtoehdon, jossa ravintoainetta on enemm\u00e4n.<\/p>\n\n\n\n<p>Alla on t\u00e4ysi vertailu valkoisen ja t\u00e4ysjyv\u00e4riisin ravintoarvoista:<sup><strong><a href=\"#references\">1<\/a><\/strong><\/sup> <sup><strong><a href=\"#references\">2<\/a><\/strong><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/INFOGRAPHIC-White-Rice-vs-Brown-Rice-Full-Comparison.jpg?w=1290&#038;ssl=1\" alt=\"White Rice vs Brown Rice Nutritional Comparisons Infographic\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>Joten, onko valkoinen vai t\u00e4ysjyv\u00e4riisi terveellisemp\u00e4\u00e4?<\/strong><\/h3>\n\n\n\n<p>No\u2026 T\u00e4ysjyv\u00e4riisi on ravitsemuksellisesti terveellisempi vaihtoehto. Niin yksinkertaista se on. Samalla painolla se sis\u00e4lt\u00e4\u00e4 enemm\u00e4n proteiinia, kuitua, vitamiineja ja kivenn\u00e4isaineita.<\/p>\n\n\n\n<p>Merkitt\u00e4vin etu t\u00e4ysjyv\u00e4riisill\u00e4 valkoiseen riisiin verrattuna on sen matala <strong><a href=\"https:\/\/www.health.harvard.edu\/diseases-and-conditions\/glycemic-index-and-glycemic-load-for-100-foods\">glykeeminen indeksi, joka on 50<\/a><\/strong>. Systemaattinen katsaus ja meta-analyysi osoittivat, ett\u00e4 t\u00e4ysjyv\u00e4riisin sy\u00f6minen v\u00e4hent\u00e4\u00e4 tyypin 2 diabeteksen riski\u00e4 verrattuna valkoiseen riisiin. [3] Diabeetikoille t\u00e4ysjyv\u00e4riisi helpottaa verensokerin hallintaa paremmin kuin valkoinen riisi.<\/p>\n\n\n\n<p>Kuitenkin on ep\u00e4realistista valita p\u00e4ivitt\u00e4in sy\u00f6t\u00e4v\u00e4 ruoka pelk\u00e4st\u00e4\u00e4n sen ravintoarvojen perusteella \u2013 ainakaan useimmille ihmisille. Rekister\u00f6ityn\u00e4 ravitsemusterapeuttina haluan nostaa esiin my\u00f6s muita n\u00e4k\u00f6kulmia.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Koostumus.<\/strong> Valkoinen riisi on pehme\u00e4mp\u00e4\u00e4 kuin t\u00e4ysjyv\u00e4riisi. T\u00e4ysjyv\u00e4riisin lese sis\u00e4lt\u00e4\u00e4 kuituja, jotka vaikeuttavat veden imeytymist\u00e4. T\u00e4ysjyv\u00e4riisin kypsent\u00e4minen kest\u00e4\u00e4 pidemp\u00e4\u00e4n ja vaatii enemm\u00e4n vett\u00e4. Kaikki eiv\u00e4t arvosta sen sitke\u00e4\u00e4 ja kiinte\u00e4\u00e4 rakennetta.<\/li>\n\n\n\n<li><strong>Lajikkeet.<\/strong> T\u00e4ysjyv\u00e4riisin koostumuksen lis\u00e4ksi on huomioitava eri riisilajikkeet. Ne sopivat eri ruokiin. Hyv\u00e4\u00e4 sushia ei voi valmistaa pitk\u00e4jyv\u00e4isell\u00e4 riisill\u00e4, kuten basmatilla tai jasmiiniriisill\u00e4, koska ne eiv\u00e4t tartu yhteen kunnolla.<\/li>\n\n\n\n<li><strong>Kypsennysprosessi.<\/strong> Valkoinen riisi on helpompaa ja nopeampaa valmistaa. T\u00e4ysjyv\u00e4riisin kypsennys vei minulta l\u00e4hes kaksinkertaisen ajan, ja lis\u00e4ksi sit\u00e4 piti liottaa etuk\u00e4teen. Omasta mielest\u00e4ni se on vaivalloista eik\u00e4 sovi ruoanlaittotottumuksiini.<\/li>\n\n\n\n<li><strong>T\u00e4ydennetyt tuotteet.<\/strong> T\u00e4ysjyv\u00e4riisi tarjoaa enemm\u00e4n ravintoarvoja, mutta nyky\u00e4\u00e4n moniin valkoisiin riisituotteisiin on lis\u00e4tty takaisin prosessoinnissa menetettyj\u00e4 ravintoaineita. Pakkauksesta l\u00f6ytyy yleens\u00e4 sana \u201cEnriched.\u201d Kokonaisuutena ero t\u00e4ysjyv\u00e4riisin ja t\u00e4ydennetyn valkoisen riisin v\u00e4lill\u00e4 ei ole niin suuri kuin voisi kuvitella.<\/li>\n\n\n\n<li><strong>Energiantarve.<\/strong> Kotimaassani Indonesiassa meill\u00e4 on sanonta \u201cporsi kuli.\u201d Se tarkoittaa \u201cty\u00f6miehen annosta,\u201d jolloin sy\u00f6d\u00e4\u00e4n kaksin- tai kolminkertainen annos, koska tehd\u00e4\u00e4n fyysist\u00e4 ty\u00f6t\u00e4. Toiset tarvitsevat enemm\u00e4n energiaa kuin toiset. Ty\u00f6v\u00e4enluokka ja fyysist\u00e4 ty\u00f6t\u00e4 tekev\u00e4t. Valkoinen riisi on helposti sulavaa ja antaa energiaa nopeammin kuin t\u00e4ysjyv\u00e4riisi. T\u00e4ydellinen yhdistelm\u00e4 raskasta ty\u00f6t\u00e4 tekev\u00e4lle.<\/li>\n\n\n\n<li>Ateriayhdistelm\u00e4t. Valkoista riisi\u00e4 aliarvioidaan usein, mutta se sopii moniin ruokiin parhaiten. Kokemukseni ravitsemusterapeuttina on opettanut, ett\u00e4 lisukkeet ja mausteet vaikuttavat enemm\u00e4n kuin moni ajattelee. Valkoista riisi\u00e4 voi hyvin sy\u00f6d\u00e4 osana terveellist\u00e4 ruokavaliota, kun mukana on v\u00e4h\u00e4rasvaista proteiinia (esim. <strong><a href=\"https:\/\/gizigo.id\/en\/goat-meat-vs-chicken-nutrition-chart\/\">kanaa tai vuohenlihaa<\/a><\/strong>), vihanneksia ja linssej\u00e4.<\/li>\n<\/ol>\n\n\n\n<p>Ehk\u00e4 kuulostaa oudolta sanoa t\u00e4m\u00e4 vertailuartikkelissa, mutta \u00e4l\u00e4 takerru liikaa yhteen riisilajiin. Valkoisella ja t\u00e4ysjyv\u00e4riisill\u00e4 on molemmilla oma paikkansa ruokavaliossa, joten ota huomioon selitykseni ja sy\u00f6 tasapainoisesti p\u00e4ivitt\u00e4in!<\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading143_486187-c2, .wp-block-kadence-advancedheading.kt-adv-heading143_486187-c2[data-kb-block=\"kb-adv-heading143_486187-c2\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading143_486187-c2 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading143_486187-c2[data-kb-block=\"kb-adv-heading143_486187-c2\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading143_486187-c2 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading143_486187-c2[data-kb-block=\"kb-adv-heading143_486187-c2\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 id=\"detailed-comparisons\" class=\"kt-adv-heading143_486187-c2 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading143_486187-c2\"><strong><strong>Valkoisen ja t\u00e4ysjyv\u00e4riisin ravintoarvot yksityiskohtaisesti<\/strong><\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/FULL-Comparison-White-Rice-VS-Brown-Rice-revised.jpg?w=1290&#038;ssl=1\" alt=\"White Rice vs Brown Rice Nutritional Chart Full Comparisons\"\/><\/figure>\n<\/div>\n\n\n<p>Jos yll\u00e4 oleva kuva ei n\u00e4y, voit n\u00e4hd\u00e4 vertailun alla olevasta taulukosta. Selit\u00e4n seuraavassa osiossa tarkemmin kunkin ravintoaineen merkityksen viitearvon (NRV) mukaan.<\/p>\n\n\n\n<table id=\"tablepress-5\" class=\"tablepress tablepress-id-5\">\n<thead>\n<tr class=\"row-1\">\n\t<th class=\"column-1\"><strong>RAVINTOAINEET<\/strong><\/th><th class=\"column-2\"><strong>VALKOINEN RIIISI<\/strong> <em>(lyhytjyv\u00e4inen, keitetty)<\/em><\/th><th class=\"column-3\"><strong>T\u00c4YSJYV\u00c4RIISI<\/strong> <em>(pitk\u00e4jyv\u00e4inen, keitetty)<\/em><\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><strong>Kalorit<\/strong><\/td><td class=\"column-2\">130 kcal<\/td><td class=\"column-3\">123 kcal<\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\"><strong>Hiilihydraatit<\/strong><\/td><td class=\"column-2\">28,7 g<\/td><td class=\"column-3\">25,6 g<\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\"><strong>Proteiini<\/strong><\/td><td class=\"column-2\">2,36 g<\/td><td class=\"column-3\">2,74 g<\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\"><strong>Rasvat<\/strong><\/td><td class=\"column-2\">0,19 g<\/td><td class=\"column-3\">0,97 g<\/td>\n<\/tr>\n<tr class=\"row-6\">\n\t<td class=\"column-1\"><strong>Ravintokuitu<\/strong><\/td><td class=\"column-2\">0 g<\/td><td class=\"column-3\">1,6 g<\/td>\n<\/tr>\n<tr class=\"row-7\">\n\t<td class=\"column-1\"><strong>A-vitamiini<\/strong><\/td><td class=\"column-2\">0 IU<\/td><td class=\"column-3\">0 IU<\/td>\n<\/tr>\n<tr class=\"row-8\">\n\t<td class=\"column-1\"><strong>B1-vitamiini<\/strong><\/td><td class=\"column-2\">0,164 mg<\/td><td class=\"column-3\">0,178 mg<\/td>\n<\/tr>\n<tr class=\"row-9\">\n\t<td class=\"column-1\"><strong>B2-vitamiini<\/strong><\/td><td class=\"column-2\">0,01 mg<\/td><td class=\"column-3\">0,069 mg<\/td>\n<\/tr>\n<tr class=\"row-10\">\n\t<td class=\"column-1\"><strong>B3-vitamiini<\/strong><\/td><td class=\"column-2\">1,49 mg<\/td><td class=\"column-3\">2,56 mg<\/td>\n<\/tr>\n<tr class=\"row-11\">\n\t<td class=\"column-1\"><strong>B5-vitamiini<\/strong><\/td><td class=\"column-2\">0,397 mg<\/td><td class=\"column-3\">0,38 mg<\/td>\n<\/tr>\n<tr class=\"row-12\">\n\t<td class=\"column-1\"><strong>B6-vitamiini<\/strong><\/td><td class=\"column-2\">0,05 mg<\/td><td class=\"column-3\">0,123 mg<\/td>\n<\/tr>\n<tr class=\"row-13\">\n\t<td class=\"column-1\"><strong>B9-vitamiini<\/strong><\/td><td class=\"column-2\">57 \u00b5g<\/td><td class=\"column-3\">0 \u00b5g<\/td>\n<\/tr>\n<tr class=\"row-14\">\n\t<td class=\"column-1\"><strong>C-vitamiini<\/strong><\/td><td class=\"column-2\">0 mg<\/td><td class=\"column-3\">0 mg<\/td>\n<\/tr>\n<tr class=\"row-15\">\n\t<td class=\"column-1\"><strong>Magnesium<\/strong><\/td><td class=\"column-2\">8 mg<\/td><td class=\"column-3\">39 mg<\/td>\n<\/tr>\n<tr class=\"row-16\">\n\t<td class=\"column-1\"><strong>Fosfaatti<\/strong><\/td><td class=\"column-2\">33 mg<\/td><td class=\"column-3\">103 mg<\/td>\n<\/tr>\n<tr class=\"row-17\">\n\t<td class=\"column-1\"><strong>Kalium<\/strong><\/td><td class=\"column-2\">26 mg<\/td><td class=\"column-3\">86 mg<\/td>\n<\/tr>\n<tr class=\"row-18\">\n\t<td class=\"column-1\"><strong>Rauta<\/strong><\/td><td class=\"column-2\">1,46 mg<\/td><td class=\"column-3\">0,106 mg<\/td>\n<\/tr>\n<tr class=\"row-19\">\n\t<td class=\"column-1\"><strong>Kupari<\/strong><\/td><td class=\"column-2\">0,07 mg<\/td><td class=\"column-3\">0,56 mg<\/td>\n<\/tr>\n<tr class=\"row-20\">\n\t<td class=\"column-1\"><strong>Kalsium<\/strong><\/td><td class=\"column-2\">1 mg<\/td><td class=\"column-3\">3 mg<\/td>\n<\/tr>\n<tr class=\"row-21\">\n\t<td class=\"column-1\"><strong>Sinkki<\/strong><\/td><td class=\"column-2\">0,4 mg<\/td><td class=\"column-3\">0,71 mg<\/td>\n<\/tr>\n<tr class=\"row-22\">\n\t<td class=\"column-1\"><strong>Glykeeminen indeksi<\/strong><\/td><td class=\"column-2\">72 (korkea)<\/td><td class=\"column-3\">50 (matala)<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-5 from cache -->\n\n\n<p>T\u00e4m\u00e4n sivun viitearvoprosentit (NRV) on laskettu Yhdysvaltain maatalousministeri\u00f6n ja terveysministeri\u00f6n Dietary Guidelines for Americans -aineiston perusteella.<sup><strong><a href=\"#references\">4<\/a><\/strong><\/sup><\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading143_c3c293-7c, .wp-block-kadence-advancedheading.kt-adv-heading143_c3c293-7c[data-kb-block=\"kb-adv-heading143_c3c293-7c\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading143_c3c293-7c mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading143_c3c293-7c[data-kb-block=\"kb-adv-heading143_c3c293-7c\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading143_c3c293-7c img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading143_c3c293-7c[data-kb-block=\"kb-adv-heading143_c3c293-7c\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"calories-comparisons\" class=\"kt-adv-heading143_c3c293-7c wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading143_c3c293-7c\"><strong><strong>Kalorit<\/strong><\/strong><\/h3>\n\n\n\n<p><strong><strong><strong><strong>Valkoinen riisi sis\u00e4lt\u00e4\u00e4 5,69 % enemm\u00e4n kaloreita.<\/strong><\/strong><\/strong><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Calories-White-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?w=1290&#038;ssl=1\" alt=\"White Rice vs Brown Rice Calories Comparisons Graph\" class=\"wp-image-2821\"\/><\/figure>\n<\/div>\n\n\n<p>Valkoisessa ja t\u00e4ysjyv\u00e4riisiss\u00e4 on l\u00e4hes saman verran kaloreita 100 grammaa kohti. Voit valita kumman tahansa riippuen p\u00e4\u00e4ruoasta ja lisukkeista, joita haluat sy\u00f6d\u00e4 sen kanssa.<\/p>\n\n\n\n<table id=\"tablepress-6\" class=\"tablepress tablepress-id-6\">\n<thead>\n<tr class=\"row-1\">\n\t<td class=\"column-1\"><\/td><th class=\"column-2\"><strong>VALKOINEN RIIISI<\/strong> <em>(NRV)<\/em><\/th><th class=\"column-3\"><strong>T\u00c4YSJYV\u00c4RIISI<\/strong> <em>(NRV)<\/em><\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><strong>Kalorit<\/strong><\/td><td class=\"column-2\">130 kcal <em>(5.42%)<\/em><\/td><td class=\"column-3\">123 kcal <em>(5.1%)<\/em><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-6 from cache --><\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading143_ef2959-99, .wp-block-kadence-advancedheading.kt-adv-heading143_ef2959-99[data-kb-block=\"kb-adv-heading143_ef2959-99\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading143_ef2959-99 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading143_ef2959-99[data-kb-block=\"kb-adv-heading143_ef2959-99\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading143_ef2959-99 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading143_ef2959-99[data-kb-block=\"kb-adv-heading143_ef2959-99\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"carbohydrates-comparison\" class=\"kt-adv-heading143_ef2959-99 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading143_ef2959-99\"><strong><strong><strong>Hiilihydraatit<\/strong><\/strong><\/strong><\/h3>\n\n\n\n<p><strong><strong><strong><strong>Valkoinen riisi sis\u00e4lt\u00e4\u00e4 12,1 % enemm\u00e4n hiilihydraatteja.<\/strong><\/strong><\/strong><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Carbohydrates-White-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?w=1290&#038;ssl=1\" alt=\"White Rice vs Brown Rice Carbohydrates Comparisons Graph\" class=\"wp-image-2822\"\/><\/figure>\n<\/div>\n\n\n<p>Valkoisessa ja t\u00e4ysjyv\u00e4riisiss\u00e4 on l\u00e4hes saman verran hiilihydraatteja. Kuitenkin t\u00e4ysjyv\u00e4riisi on terveellisempi valinta, sill\u00e4 sen avulla voidaan v\u00e4hent\u00e4\u00e4 riski\u00e4 sairastua tyypin 2 diabetekseen, syd\u00e4n- ja verisuonisairauksiin sek\u00e4 erilaisiin sy\u00f6piin (kuten paksusuolen, haiman ja suoliston sy\u00f6v\u00e4t).<sup><strong><a href=\"#references\">5<\/a><\/strong><\/sup><\/p>\n\n\n\n<p>Jos treenaat p\u00e4ivitt\u00e4in tai kilpailet, valkoinen riisi voi tarjota paremman suorituskykyedun. Miksi? Koska valkoinen riisi on helpommin sulavaa, joten saat energiaa nopeammin.\u00a0<\/p>\n\n\n\n<p>Hiilihydraattien nauttiminen useita tunteja ennen harjoitusta on osoitettu lis\u00e4\u00e4v\u00e4n lihasten glykogeenivarastoja, parantavan harjoitussuoritusta ja v\u00e4hent\u00e4v\u00e4n uupumukseen kuluvaa aikaa.<sup><strong><a href=\"#references\">6<\/a><\/strong><\/sup><\/p>\n\n\n\n<p>Joten, kuinka voit sy\u00f6d\u00e4 valkoista riisi\u00e4 saadaksesi siit\u00e4 parhaimman hy\u00f6dyn suoritukselle? Voit keskustella urheiluravitsemusterapeutin tai ravitsemusterapeutin kanssa l\u00f6yt\u00e4\u00e4ksesi optimaalisen ravintotasapainon ja suunnitellaksesi ateriasi.<\/p>\n\n\n\n<table id=\"tablepress-7\" class=\"tablepress tablepress-id-7\">\n<thead>\n<tr class=\"row-1\">\n\t<td class=\"column-1\"><\/td><th class=\"column-2\"><strong>VALKOINEN RIIISI<\/strong> <em>(NRV)<\/em><\/th><th class=\"column-3\"><strong>T\u00c4YSJYV\u00c4RIISI<\/strong> <em>(NRV)<\/em><\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><strong>Hiilihydraatit<\/strong><\/td><td class=\"column-2\">28,7 g <em>(7.97%)<\/em><\/td><td class=\"column-3\">25,6 g <em>(7.1%)<\/em><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-7 from cache --><\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading143_31b7b5-42, .wp-block-kadence-advancedheading.kt-adv-heading143_31b7b5-42[data-kb-block=\"kb-adv-heading143_31b7b5-42\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading143_31b7b5-42 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading143_31b7b5-42[data-kb-block=\"kb-adv-heading143_31b7b5-42\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading143_31b7b5-42 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading143_31b7b5-42[data-kb-block=\"kb-adv-heading143_31b7b5-42\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"protein-comparison\" class=\"kt-adv-heading143_31b7b5-42 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading143_31b7b5-42\"><strong>Proteiini<\/strong><\/h3>\n\n\n\n<p><strong><strong><strong><strong>T\u00e4ysjyv\u00e4riisi sis\u00e4lt\u00e4\u00e4 16,10 % enemm\u00e4n proteiinia.<\/strong><\/strong><\/strong><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Protein-White-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?w=1290&#038;ssl=1\" alt=\"White Rice vs Brown Rice Protein Comparisons Chart\" class=\"wp-image-2823\"\/><\/figure>\n<\/div>\n\n\n<p>T\u00e4ysjyv\u00e4riisin proteiinipitoisuus on hieman korkeampi kuin valkoisen riisin. Jos olet terve, voit sy\u00f6d\u00e4 niit\u00e4 vuorotellen. Jos sinulla kuitenkin on jokin erityinen terveydellinen tila, lue ensin t\u00e4m\u00e4n artikkelin kohdat, jotka k\u00e4sittelev\u00e4t ravintokuitua ja glykeemist\u00e4 indeksi\u00e4.<\/p>\n\n\n\n<table id=\"tablepress-8\" class=\"tablepress tablepress-id-8\">\n<thead>\n<tr class=\"row-1\">\n\t<td class=\"column-1\"><\/td><th class=\"column-2\"><strong>VALKOINEN RIIISI<\/strong> <em>(NRV)<\/em><\/th><th class=\"column-3\"><strong>T\u00c4YSJYV\u00c4RIISI<\/strong> <em>(NRV)<\/em><\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><strong>Proteiini<\/strong><\/td><td class=\"column-2\">2.36 g <em>(2.62%)<\/em><\/td><td class=\"column-3\">2.74 g  <em>(3%)<\/em><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-8 from cache --><\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading143_1e93b5-e6, .wp-block-kadence-advancedheading.kt-adv-heading143_1e93b5-e6[data-kb-block=\"kb-adv-heading143_1e93b5-e6\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading143_1e93b5-e6 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading143_1e93b5-e6[data-kb-block=\"kb-adv-heading143_1e93b5-e6\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading143_1e93b5-e6 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading143_1e93b5-e6[data-kb-block=\"kb-adv-heading143_1e93b5-e6\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"fats-cholesterol-comparison\" class=\"kt-adv-heading143_1e93b5-e6 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading143_1e93b5-e6\"><strong>Rasvat<\/strong><\/h3>\n\n\n\n<p><strong><strong><strong>T\u00e4ysjyv\u00e4riisi sis\u00e4lt\u00e4\u00e4 410,53 % enemm\u00e4n rasvaa.<\/strong><\/strong><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Fats-White-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?w=1290&#038;ssl=1\" alt=\"White Rice vs Brown Rice Fats Comparisons Graph\" class=\"wp-image-2824\"\/><\/figure>\n<\/div>\n\n\n<p>T\u00e4ysjyv\u00e4riisi sis\u00e4lt\u00e4\u00e4 yli nelj\u00e4 kertaa enemm\u00e4n rasvaa kuin valkoinen riisi. Kuitenkin m\u00e4\u00e4r\u00e4 per 100 grammaa on hyvin pieni, joten sill\u00e4 ei ole juuri merkityst\u00e4 ruokavalion kannalta.<\/p>\n\n\n\n<table id=\"tablepress-9\" class=\"tablepress tablepress-id-9\">\n<thead>\n<tr class=\"row-1\">\n\t<td class=\"column-1\"><\/td><th class=\"column-2\"><strong>VALKOINEN RIIISI<\/strong> <em>(NRV)<\/em><\/th><th class=\"column-3\"><strong>T\u00c4YSJYV\u00c4RIISI<\/strong> <em>(NRV)<\/em><\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><strong>Rasvat<\/strong><\/td><td class=\"column-2\">0.19 g <em>(0.28%)<\/em><\/td><td class=\"column-3\">0.97 g <em>(1.4%)<\/em><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-9 from cache --><\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading143_b327e5-67, .wp-block-kadence-advancedheading.kt-adv-heading143_b327e5-67[data-kb-block=\"kb-adv-heading143_b327e5-67\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading143_b327e5-67 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading143_b327e5-67[data-kb-block=\"kb-adv-heading143_b327e5-67\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading143_b327e5-67 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading143_b327e5-67[data-kb-block=\"kb-adv-heading143_b327e5-67\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"jar\" class=\"kt-adv-heading143_b327e5-67 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading143_b327e5-67\">Ravintokuidut<\/h3>\n\n\n\n<p><strong><strong><strong><strong>T\u00e4ysjyv\u00e4riisi sis\u00e4lt\u00e4\u00e4 ravintokuituja, valkoinen riisi ei.<\/strong><\/strong><\/strong><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Fiber-White-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?w=1290&#038;ssl=1\" alt=\"White Rice vs Brown Rice Dietary Fibers Comparisons Diagram\" class=\"wp-image-2825\"\/><\/figure>\n<\/div>\n\n\n<p>USDA:n luokituksen mukaan t\u00e4ysjyv\u00e4riisi luokitellaan \u201ct\u00e4ysjyv\u00e4ksi\u201d, kun taas valkoinen riisi on \u201cjalostettu hiilihydraatti\u201d.<\/p>\n\n\n\n<p>T\u00e4ysjyv\u00e4riisi saadaan poistamalla vain uloin kuori riisist\u00e4. Valkoinen riisi taas on t\u00e4ysjyv\u00e4riisin versio, josta on poistettu sek\u00e4 kuori ett\u00e4 lese kerros.<\/p>\n\n\n\n<p>Lesekerros sis\u00e4lt\u00e4\u00e4 runsaasti kuitua, joten on luonnollista, ett\u00e4 t\u00e4ysjyv\u00e4riisiss\u00e4 on enemm\u00e4n kuitua kuin valkoisessa riisiss\u00e4. T\u00e4ysjyv\u00e4riisin suurempi kuitu- ja proteiinipitoisuus auttaa sinua tuntemaan olosi kyll\u00e4isemm\u00e4ksi pidemp\u00e4\u00e4n aterian j\u00e4lkeen.<\/p>\n\n\n\n<table id=\"tablepress-10\" class=\"tablepress tablepress-id-10\">\n<thead>\n<tr class=\"row-1\">\n\t<td class=\"column-1\"><\/td><th class=\"column-2\"><strong>VALKOINEN RIIISI<\/strong> <em>(NRV)<\/em><\/th><th class=\"column-3\"><strong>T\u00c4YSJYV\u00c4RIISI<\/strong> <em>(NRV)<\/em><\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><strong>Ravintokuitu<\/strong><\/td><td class=\"column-2\">0 g <em>(0%)<\/em><\/td><td class=\"column-3\">1,6 g <em>(4.7%)<\/em><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-10 from cache --><\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading143_d0f435-f8, .wp-block-kadence-advancedheading.kt-adv-heading143_d0f435-f8[data-kb-block=\"kb-adv-heading143_d0f435-f8\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading143_d0f435-f8 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading143_d0f435-f8[data-kb-block=\"kb-adv-heading143_d0f435-f8\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading143_d0f435-f8 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading143_d0f435-f8[data-kb-block=\"kb-adv-heading143_d0f435-f8\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"vitamins-comparison\" class=\"kt-adv-heading143_d0f435-f8 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading143_d0f435-f8\"><strong>Vitamiinit<\/strong><\/h3>\n\n\n\n<p><strong>Oletettu m\u00e4\u00e4r\u00e4 A-vitamiinia on nolla sek\u00e4 valkoisessa ett\u00e4 t\u00e4ysjyv\u00e4riisiss\u00e4.<\/strong><\/p>\n\n\n\n<p><strong>T\u00e4ysjyv\u00e4riisi sis\u00e4lt\u00e4\u00e4 8,54 % enemm\u00e4n B1-vitamiinia (tiamiini).<\/strong><\/p>\n\n\n\n<p><strong>T\u00e4ysjyv\u00e4riisi sis\u00e4lt\u00e4\u00e4 590 % enemm\u00e4n B2-vitamiinia (riboflaviini).<\/strong><\/p>\n\n\n\n<p><strong>T\u00e4ysjyv\u00e4riisi sis\u00e4lt\u00e4\u00e4 71,81 % enemm\u00e4n B3-vitamiinia (niasiini).<\/strong><\/p>\n\n\n\n<p><strong>T\u00e4ysjyv\u00e4riisi sis\u00e4lt\u00e4\u00e4 146 % enemm\u00e4n B5-vitamiinia (pantoteenihappo).<\/strong><\/p>\n\n\n\n<p><strong>Perunat sis\u00e4lt\u00e4v\u00e4t 187,8 % enemm\u00e4n B6-vitamiinia.<\/strong><\/p>\n\n\n\n<p><strong>Valkoinen riisi sis\u00e4lt\u00e4\u00e4 B9-vitamiinia (foolihappo), t\u00e4ysjyv\u00e4riisi ei.<\/strong><\/p>\n\n\n\n<p><strong>Oletettu m\u00e4\u00e4r\u00e4 C-vitamiinia on nolla sek\u00e4 valkoisessa ett\u00e4 t\u00e4ysjyv\u00e4riisiss\u00e4.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Vitamins-White-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?w=1290&#038;ssl=1\" alt=\"White Rice vs Brown Rice Vitamins Comparisons Graph\" class=\"wp-image-2826\"\/><\/figure>\n<\/div>\n\n\n<p>Molemmissa riiseiss\u00e4 on samankaltaiset vitamiinit, mutta t\u00e4ysjyv\u00e4riisiss\u00e4 on hieman enemm\u00e4n B1-, B2-, B3- ja B6-vitamiineja. N\u00e4m\u00e4 vitamiinit tukevat aerobista glukoosimetaboliaa, soluhengityst\u00e4 ja DNA:n korjausta.<sup><strong><a href=\"#references\">7<\/a><\/strong><\/sup><\/p>\n\n\n\n<p>Jos olet nainen raskauden aikana tai suunnittelet lasta, harkitse valkoisen riisin sy\u00f6mist\u00e4 saadaksesi s\u00e4\u00e4nn\u00f6llisesti lis\u00e4annoksen foolihappoa. Se auttaa ehk\u00e4isem\u00e4\u00e4n siki\u00f6n hermostoputken kehitysh\u00e4iri\u00f6it\u00e4.<\/p>\n\n\n\n<table id=\"tablepress-11\" class=\"tablepress tablepress-id-11\">\n<thead>\n<tr class=\"row-1\">\n\t<th class=\"column-1\"><strong>VITAMIINI<\/strong><\/th><th class=\"column-2\"><strong>VALKOINEN RIIISI*<\/strong> <em>(NRV)<\/em><\/th><th class=\"column-3\"><strong>T\u00c4YSJYV\u00c4RIISI**<\/strong> <em>(NRV)<\/em><\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><strong>A-vitamiini<\/strong><\/td><td class=\"column-2\">0 IU <em>(0 %)<\/em><\/td><td class=\"column-3\">0 IU <em>(0 %)<\/em><\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\"><strong>B1-vitamiini<\/strong><\/td><td class=\"column-2\">0,164 milligrammaa <em>(13,67 %)<\/em><\/td><td class=\"column-3\">0,178 milligrammaa <em>(14,8 %)<\/em><\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\"><strong>B2-vitamiini<\/strong><\/td><td class=\"column-2\">0,01 milligrammaa <em>(0,77 %)<\/em><\/td><td class=\"column-3\">0,069 milligrammaa <em>(5,3 %)<\/em><\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\"><strong>B3-vitamiini<\/strong><\/td><td class=\"column-2\">1,49 milligrammaa <em>(9,31 %)<\/em><\/td><td class=\"column-3\">2,56 milligrammaa <em>(16 %)<\/em><\/td>\n<\/tr>\n<tr class=\"row-6\">\n\t<td class=\"column-1\"><strong>B5-vitamiini<\/strong><\/td><td class=\"column-2\">0,397 milligrammaa <em>(7,94 %)<\/em><\/td><td class=\"column-3\">0,38 milligrammaa <em>(7,6 %)<\/em><\/td>\n<\/tr>\n<tr class=\"row-7\">\n\t<td class=\"column-1\"><strong>B6-vitamiini<\/strong><\/td><td class=\"column-2\">0,05 milligrammaa <em>(3,85 %)<\/em><\/td><td class=\"column-3\">0,123 milligrammaa <em>(9,5 %)<\/em><\/td>\n<\/tr>\n<tr class=\"row-8\">\n\t<td class=\"column-1\"><strong>B9-vitamiini<\/strong><\/td><td class=\"column-2\">57 mikrogrammaa <em>(14,25 %)<\/em><\/td><td class=\"column-3\">0 mikrogrammaa <em>(0 %)<\/em><\/td>\n<\/tr>\n<tr class=\"row-9\">\n\t<td class=\"column-1\"><strong>C-vitamiini<\/strong><\/td><td class=\"column-2\">0 milligrammaa <em>(0 %)<\/em><\/td><td class=\"column-3\">0 milligrammaa <em>(0 %)<\/em><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-11 from cache --><\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\"><style>.wp-block-kadence-advancedheading.kt-adv-heading143_f90b74-c7, .wp-block-kadence-advancedheading.kt-adv-heading143_f90b74-c7[data-kb-block=\"kb-adv-heading143_f90b74-c7\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading143_f90b74-c7 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading143_f90b74-c7[data-kb-block=\"kb-adv-heading143_f90b74-c7\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading143_f90b74-c7 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading143_f90b74-c7[data-kb-block=\"kb-adv-heading143_f90b74-c7\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"minerals-comparison\" class=\"kt-adv-heading143_f90b74-c7 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading143_f90b74-c7\"><strong>Kivenn\u00e4isaineet<\/strong><\/h3>\n\n\n\n<p><strong>T\u00e4ysjyv\u00e4riisi sis\u00e4lt\u00e4\u00e4 387,5 % enemm\u00e4n magnesiumia.<\/strong><\/p>\n\n\n\n<p><strong>T\u00e4ysjyv\u00e4riisi sis\u00e4lt\u00e4\u00e4 212,12 % enemm\u00e4n fosfaattia.<\/strong><\/p>\n\n\n\n<p><strong>T\u00e4ysjyv\u00e4riisi sis\u00e4lt\u00e4\u00e4 230,77 % enemm\u00e4n kaliumia.<\/strong><\/p>\n\n\n\n<p><strong>Valkoinen riisi sis\u00e4lt\u00e4\u00e4 1277,36 % enemm\u00e4n rautaa.<\/strong><\/p>\n\n\n\n<p><strong>T\u00e4ysjyv\u00e4riisi sis\u00e4lt\u00e4\u00e4 700 % enemm\u00e4n kuparia.<\/strong><\/p>\n\n\n\n<p><strong>T\u00e4ysjyv\u00e4riisi sis\u00e4lt\u00e4\u00e4 200 % enemm\u00e4n kalsiumia.<\/strong><\/p>\n\n\n\n<p><strong>T\u00e4ysjyv\u00e4riisi sis\u00e4lt\u00e4\u00e4 77,5 % enemm\u00e4n sinkki\u00e4.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Minerals-White-Rice-vs-Brown-Rice-Nutrition-Chart.jpg?w=1290&#038;ssl=1\" alt=\"White Rice vs Brown Rice Mineral Comparisons Chart\" class=\"wp-image-2827\"\/><\/figure>\n<\/div>\n\n\n<p>T\u00e4ysjyv\u00e4riisiss\u00e4 on kauttaaltaan enemm\u00e4n kivenn\u00e4isaineita. N\u00e4ill\u00e4 aineilla on monia teht\u00e4vi\u00e4: ne vahvistavat luita ja hampaita, parantavat immuunij\u00e4rjestelm\u00e4n toimintaa, yll\u00e4pit\u00e4v\u00e4t elimist\u00f6n nestetasapainoa ja toimivat jopa antioksidantteina.<sup><strong><a href=\"#references\">8<\/a><\/strong><\/sup><\/p>\n\n\n\n<table id=\"tablepress-12\" class=\"tablepress tablepress-id-12\">\n<thead>\n<tr class=\"row-1\">\n\t<th class=\"column-1\"><strong>KIVENN\u00c4ISAINEET<\/strong><\/th><th class=\"column-2\"><strong>VALKOINEN RIIISI*<\/strong> <em>(NRV)<\/em><\/th><th class=\"column-3\"><strong>T\u00c4YSJYV\u00c4RIISI**<\/strong> <em>(NRV)<\/em><\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><strong>Magnesium<\/strong><\/td><td class=\"column-2\">8 milligrammaa <em>(2,00 %)<\/em><\/td><td class=\"column-3\">39 milligrammaa <em>(9,8 %)<\/em><\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\"><strong>Fosfaatti<\/strong><\/td><td class=\"column-2\">33 milligrammaa <em>(4,71 %)<\/em><\/td><td class=\"column-3\">103 milligrammaa <em>(14,7 %)<\/em><\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\"><strong>Kalium<\/strong><\/td><td class=\"column-2\">26 milligrammaa <em>(0,76 %)<\/em><\/td><td class=\"column-3\">86 milligrammaa <em>(2,5 %)<\/em><\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\"><strong>Rauta<\/strong><\/td><td class=\"column-2\">1,46 milligrammaa <em>(18,25 %)<\/em><\/td><td class=\"column-3\">0,106 milligrammaa <em>(1,3 %)<\/em><\/td>\n<\/tr>\n<tr class=\"row-6\">\n\t<td class=\"column-1\"><strong>Kupari<\/strong><\/td><td class=\"column-2\">0,07 milligrammaa <em>(7,78 %)<\/em><\/td><td class=\"column-3\">0,56 milligrammaa <em>(62,2 %)<\/em><\/td>\n<\/tr>\n<tr class=\"row-7\">\n\t<td class=\"column-1\"><strong>Kalsium<\/strong><\/td><td class=\"column-2\">1 milligramma <em>(0,10 %)<\/em><\/td><td class=\"column-3\">3 milligrammaa <em>(0,3 %)<\/em><\/td>\n<\/tr>\n<tr class=\"row-8\">\n\t<td class=\"column-1\"><strong>Sinkki<\/strong><\/td><td class=\"column-2\">0,4 milligrammaa <em>(3,64 %)<\/em><\/td><td class=\"column-3\">0,71 milligrammaa <em>(6,5 %)<\/em><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-12 from cache -->\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading143_84bb2e-ef, .wp-block-kadence-advancedheading.kt-adv-heading143_84bb2e-ef[data-kb-block=\"kb-adv-heading143_84bb2e-ef\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading143_84bb2e-ef mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading143_84bb2e-ef[data-kb-block=\"kb-adv-heading143_84bb2e-ef\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading143_84bb2e-ef img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading143_84bb2e-ef[data-kb-block=\"kb-adv-heading143_84bb2e-ef\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h3 id=\"glycemic-index-comparison\" class=\"kt-adv-heading143_84bb2e-ef wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading143_84bb2e-ef\"><strong>Glykeeminen Indeksi<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/gizigo.id\/en\/wp-content\/uploads\/sites\/12\/2024\/12\/Glycemic-Index-White-Rice-vs-Brown-Rice-Nutrition-Chart-revised2.jpg?w=1290&#038;ssl=1\" alt=\"White Rice vs Brown Rice Glycemic Index Comparisons Graph\" class=\"wp-image-2855\"\/><\/figure>\n<\/div>\n\n\n<p>Nyrkkis\u00e4\u00e4nt\u00f6n\u00e4 voidaan sanoa, ett\u00e4 mit\u00e4 enemm\u00e4n riisi\u00e4 on prosessoitu, sit\u00e4 korkeampi sen glykeeminen indeksi on. T\u00e4m\u00e4 n\u00e4kyy siin\u00e4, ett\u00e4 t\u00e4ysjyv\u00e4riisin GI-arvo on alhainen, 50, kun taas valkoisen riisin GI-arvo on 72. Keitett\u00e4ess\u00e4 suhde s\u00e4ilyy: t\u00e4ysjyv\u00e4riisin GI-arvo on 68 ja valkoisen riisin 73.<sup><strong><a href=\"#references\">9<\/a><\/strong><\/sup><\/p>\n\n\n\n<p>Alhaisempi GI tekee t\u00e4ysjyv\u00e4riisist\u00e4 paremman vaihtoehdon diabeetikolle. Yksi systemaattinen katsaus ja meta-analyysi vahvisti, ett\u00e4 t\u00e4ysjyv\u00e4riisi v\u00e4hent\u00e4\u00e4 merkitt\u00e4v\u00e4sti aterianj\u00e4lkeist\u00e4 verensokerivastetta.<sup><strong><a href=\"#references\">10<\/a><\/strong><\/sup><\/p>\n\n\n\n<p id=\"ads\">Mutta ent\u00e4 jos sinulla on diabetes ja haluat silti sy\u00f6d\u00e4 valkoista riisi\u00e4 s\u00e4\u00e4nn\u00f6llisesti? Minulla on pieni niksi siihen.<\/p>\n\n\n\n<p>Kun olet keitt\u00e4nyt valkoisen riisin, anna sen j\u00e4\u00e4hty\u00e4 hetken (voit k\u00e4ytt\u00e4\u00e4 j\u00e4\u00e4kaappia nopeuttamiseen). J\u00e4\u00e4htynyt riisi sis\u00e4lt\u00e4\u00e4 enemm\u00e4n resistentti\u00e4 t\u00e4rkkelyst\u00e4, mik\u00e4 tekee sen sulamisesta vaikeampaa. T\u00e4m\u00e4 alentaa glykeemist\u00e4 indeksi\u00e4 ja tekee riisist\u00e4 turvallisemman diabeetikolle.<\/p>\n\n\n\n<p>Haittapuolena on, ett\u00e4 riisin j\u00e4\u00e4hdytt\u00e4minen GI-arvon alentamiseksi vie enemm\u00e4n aikaa ja tekee sen rakenteesta kuivemman tai \u201crapsakamman\u201d pureskella (ja kyll\u00e4, tied\u00e4n t\u00e4m\u00e4n, koska olen kokeillut sit\u00e4 itse).<\/p>\n\n\n\n<table id=\"tablepress-13\" class=\"tablepress tablepress-id-13\">\n<thead>\n<tr class=\"row-1\">\n\t<th class=\"column-1\"><strong>RUOAT<\/strong><\/th><th class=\"column-2\"><strong>GLYKEEMINEN INDEKSI<\/strong><\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\">Valkoinen riisi (keitetty)<\/td><td class=\"column-2\">73 (korkea)<\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\">Valkoinen riisi<\/td><td class=\"column-2\">72 (korkea)<\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\">Tumma riisi (keitetty)<\/td><td class=\"column-2\">68 (kohtalainen)<\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\">Tumma riisi<\/td><td class=\"column-2\">50 (matala)<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-13 from cache -->\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<\/div><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading143_307bef-d6, .wp-block-kadence-advancedheading.kt-adv-heading143_307bef-d6[data-kb-block=\"kb-adv-heading143_307bef-d6\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading143_307bef-d6 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading143_307bef-d6[data-kb-block=\"kb-adv-heading143_307bef-d6\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading143_307bef-d6 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading143_307bef-d6[data-kb-block=\"kb-adv-heading143_307bef-d6\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 id=\"references\" class=\"kt-adv-heading143_307bef-d6 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading143_307bef-d6\"><strong>L\u00e4hteet<\/strong><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Rice, white, short-grain, enriched, cooked. FoodData Central. (2019). <a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/168882\/nutrients\">https:\/\/fdc.nal.usda.gov\/food-details\/168882\/nutrients<\/a> (Accessed: 19 November 2024).<\/li>\n\n\n\n<li>Rice, brown, long-grain, cooked. FoodData Central. (2019). <a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/169704\/nutrients\">https:\/\/fdc.nal.usda.gov\/food-details\/169704\/nutrients<\/a> (Accessed: 19 November 2024).<\/li>\n\n\n\n<li>Yu, J., Balaji, B., Tinajero, M., Jarvis, S., Khan, T., Vasudevan, S., &#8230; &amp; Malik, V. S. (2022). White rice, brown rice and the risk of type 2 diabetes: a systematic review and meta-analysis. BMJ open, 12(9), e065426.<\/li>\n\n\n\n<li>U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025.&nbsp; 9th Edition. December 2020.<\/li>\n\n\n\n<li>McRae, M. P. (2017). Health benefits of dietary whole grains: an umbrella review of meta-analyses. Journal of chiropractic medicine, 16(1), 10-18.<\/li>\n\n\n\n<li>Beck, K. L., Thomson, J. S., Swift, R. J., &amp; Von Hurst, P. R. (2015). Role of nutrition in performance enhancement and postexercise recovery. Open access journal of sports medicine, 259-267.<\/li>\n\n\n\n<li>Hanna, M., Jaqua, E., Nguyen, V., &amp; Clay, J. B. (2022). Vitamins: Functions and Uses in Medicine. Perm. J, 26, 89-97.<\/li>\n\n\n\n<li>Quintaes, K. D., &amp; Diez\u2010Garcia, R. W. (2015). The importance of minerals in the human diet. Handbook of mineral elements in food, 1-21.<\/li>\n\n\n\n<li>Foster-Powell, K. \u201cInternational tables of glycemic index and glycemic load values.\u201d Diabetes Care 31 (2008): 2281-2283. <a href=\"https:\/\/doi.org\/10.2337\/dc08-1239\">https:\/\/doi.org\/10.2337\/dc08-1239<\/a>&nbsp;<\/li>\n\n\n\n<li>Musa-Veloso, K., Poon, T., Harkness, L. S., O&#8217;Shea, M., &amp; Chu, Y. (2018). The effects of whole-grain compared with refined wheat, rice, and rye on the postprandial blood glucose response: a systematic review and meta-analysis of randomized controlled trials. The American journal of clinical nutrition, 108(4), 759-774.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" id=\"ads\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kumpi on terveellisempi, valkoinen riisi vai t\u00e4ysjyv\u00e4riisi? T\u00e4ss\u00e4 lyhyt vastaus: Ravintoarvojen eroista riippuen kannattaa valita jompikumpi, jos sinulla on tiettyj\u00e4 terveydellisi\u00e4 tarpeita. TABLE OF CONTENTS Valkoisen riisin ja t\u00e4ysjyv\u00e4riisin ravintoarvot \u2013 vertailuinfografiikka T\u00e4ss\u00e4 k\u00e4ytetyt ravintoarvot perustuvat Yhdysvaltain maatalousministeri\u00f6n (USDA) FoodData Central -tietokantaan. Arvot voivat vaihdella muissa l\u00e4hteiss\u00e4. T\u00e4ss\u00e4 vertailussa tutkijat k\u00e4yttiv\u00e4t lyhytjyv\u00e4ist\u00e4 valkoista riisi\u00e4 ja&#8230;<\/p>\n","protected":false},"author":11,"featured_media":144,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[4,5],"tags":[],"class_list":["post-143","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ravintoarvovertailu","category-yleisia-tietoja"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Valkoinen vs. Ruskea Riisi: 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