糙米的健康效应：抗氧化、降血糖与肠道健康作用机制及研究进展

The Health Effects of Brown Rice: Mechanisms and Research Progress of Antioxidant, Hypoglycemic, and Intestinal Health Effects

摘要: 糙米作为保留皮层、糊粉层与胚芽的全谷物，富含膳食纤维、γ-氨基丁酸、γ-谷维素、酚类、植物甾醇等多种生物活性成分，在营养与健康领域备受关注。本文系统梳理糙米的营养组成与特征活性物质，重点综述其抗氧化、调节血糖、调控血脂、维护肠道健康四大核心健康效应，阐明膳食纤维延缓糖吸收、活性成分改善胰岛素抵抗、抗氧化物质减轻氧化应激、益生元作用调节肠道菌群等关键机制，并总结发芽、发酵等加工方式对糙米健康功效的提升作用，同时指出当前研究在剂量效应、长期安全性、个体化干预等方面的不足。研究表明，糙米可通过多成分协同作用降低代谢性疾病风险，是防控肥胖、糖尿病、血脂异常的理想膳食资源。未来应深化作用机制研究，优化加工技术，推动糙米在功能食品与公共卫生营养干预中的产业化应用，为全谷物健康膳食提供科学依据。

Abstract: As a whole grain that retains the cortex, aleurone layer, and germ, brown rice is rich in dietary fiber, γ-aminobutyric acid, γ-oryzanol, phenols, phytosterols, and other bioactive components, and has garnered significant attention in the field of nutrition and health. This article systematically reviews the nutritional composition and characteristic bioactive substances of brown rice, focusing on its four core health effects: antioxidation, blood glucose regulation, lipid regulation, and intestinal health maintenance. It elucidates the key mechanisms by which dietary fiber delays glucose absorption, bioactive components improve insulin resistance, antioxidant substances alleviate oxidative stress, and prebiotic effects regulate intestinal flora. Additionally, it summarizes the enhancement of brown rice’s health benefits through processing methods such as germination and fermentation, while pointing out the current research gaps in terms of dose-response, long-term safety, and individualized intervention. Research indicates that brown rice can reduce the risk of metabolic diseases through the synergistic effects of multiple components, making it an ideal dietary resource for the prevention and control of obesity, diabetes, and dyslipidemia. In the future, efforts should be made to deepen the study of action mechanisms, optimize processing technologies, and promote the industrial application of brown rice in functional foods and public health nutrition interventions, providing scientific evidence for whole grain healthy diets.