Abubuwan gina jiki a cikin tsire-tsire ba koyaushe ake narkewa cikin sauƙi ba. Wannan saboda ganye na iya ƙunsar abubuwan da ake kira antinutrients, waɗanda ke hana sha na gina jiki.
Waɗannan su ne mahadi na tsire-tsire waɗanda za su iya rage ɗaukar abubuwan gina jiki a cikin sashin narkewar abinci.
Menene Antinutrients?
Antinutrients sune mahadi na tsire-tsire waɗanda ke rage ƙarfin jiki don ɗaukar mahimman abubuwan gina jiki.
Ba su da wata babbar damuwa ga yawancin mutane, amma suna iya zama matsala a lokutan rashin abinci mai gina jiki ko kuma a tsakanin mutanen da suka dogara da abincin su kawai akan hatsi da legumes.
Amma antinutrients ba ko da yaushe "mara kyau." A wasu lokuta, phytate da kuma abubuwan gina jiki kamar tannins suma suna da wasu illolin lafiya. Mafi sanannun magungunan antinutrients sune:
Phytate (phytic acid)
Phytate, wanda akasari ana samun shi a cikin tsaba, hatsi da legumes, yana rage sha na ma'adanai. Wadannan sun hada da baƙin ƙarfe, zinc, magnesium da calcium. Za a yi bayani dalla-dalla daga baya a cikin labarin.
Bayani
Ana samunsa a cikin duk abincin shuka, musamman iri, legumes, da hatsi. Wasu lectins a cikin adadi mai yawa yana iya zama cutarwa kuma yana tsoma baki tare da sha na gina jiki.
Protease hanawa
Ana samunsa sosai a tsakanin tsire-tsire, musamman a cikin tsaba, hatsi da legumes. Suna tsoma baki tare da narkewar furotin ta hanyar hana enzymes masu narkewa.
Tannins
Tanninswani nau'i ne na mai hana enzyme wanda ke tsoma baki tare da isasshen narkewa kuma zai iya haifar da rashi na furotin da matsalolin gastrointestinal.
Saboda muna buƙatar enzymes don daidaita abinci daidai da samar da abinci mai gina jiki ga sel, kwayoyin da ke hana enzymes na iya haifar da kumburi, zawo, maƙarƙashiya da sauran al'amurran GI.
oxalates
oxalates Ana samun shi a cikin mafi girma a cikin nau'in gero, waken soya, baki da launin ruwan gero. Kasancewar waɗannan abubuwan da ke hana abinci mai gina jiki yana sa sunadaran shuka (musamman legumes) suna “talakawa”, bisa ga bincike kan faɗuwar amino acid na shuka.
Alkama
Ɗaya daga cikin mafi wuyar narkar da sunadaran shuka, gluten shine mai hana enzyme wanda ya zama sananne don haifar da ciwon ciki.
Alkama Ba wai kawai zai iya haifar da al'amura na narkewa ba, amma kuma yana iya ba da gudummawa ga ciwon gut ko cututtuka na autoimmune, rashin lafiyar jiki, da matsalolin fahimta.
saponins
Saponins yana shafar rufin gastrointestinal, yana ba da gudummawa ga ciwon ciwon gut da cututtuka na autoimmune.
Suna da juriya musamman ga narkewar mutane kuma suna da ikon shiga cikin jini da haifar da martani na rigakafi.
isoflavones
Waɗannan su ne nau'in maganin rigakafi na polyphenolic da aka samo a cikin waken soya a mafi girman matakan da zai iya haifar da canje-canje na hormonal kuma yana taimakawa ga al'amuran narkewa.
Phytoestrogens kuma ana rarraba su kamar endocrine disrupters Ana la'akari da su azaman tsire-tsire masu tsire-tsire tare da aikin estrogenic wanda zai iya haifar da canje-canje masu cutarwa a cikin matakan hormone.
solanine
Ana samunsa a cikin kayan lambu irin su eggplant, barkono da tumatir, yana da amfani na maganin rigakafi a mafi yawan lokuta.
Amma yawan hawan jini na iya haifar da guba da alamomi kamar tashin zuciya, gudawa, amai, ciwon ciki, zafi a makogwaro, ciwon kai da juwa.
chakonine
An samo shi a cikin masara da tsire-tsire na dangin Solanaceae, ciki har da dankali, wannan sinadari yana da fa'ida idan aka ci shi a cikin ƙananan allurai saboda yana da maganin rigakafi, amma yana iya haifar da matsalolin narkewa a cikin wasu mutane, musamman idan an ci abinci ba tare da dafa shi ba kuma da yawa.
Don ƙara darajar sinadirai na wake da sauran legumes, yawanci ana jika su cikin dare.
Mafi yawan abubuwan gina jiki a cikin waɗannan abinci ana samun su a cikin kwasfa. Tun da yawancin abubuwan gina jiki suna narkewa da ruwa, suna narkewa lokacin da abinci ya jike.
A cikin legumes, an samo jiƙa don rage adadin phytate, protease inhibitors, lectins, tannins, da calcium oxalate. Alal misali, jiƙa na sa'o'i 12 yana rage abun ciki na phytate a cikin peas har zuwa 9%.
A cikin wani binciken, jiƙa da peas na sa'o'i 6-18 ya rage lectins da 38-50%, tannins da 13-25% da masu hana protease da 28-30%.
Duk da haka, rage yawan abubuwan gina jiki ya dogara da nau'in legumes. Misali; Jiƙa waken koda da waken soya kaɗan yana rage masu hana protease.
Yin jika ba kawai na legumes ba ne, ana iya jiƙa kayan lambu masu ganye don rage wasu sinadarai na calcium oxalate.
Furewa
Sprout lokaci ne a cikin tsarin rayuwar tsirrai lokacin da suka fara fitowa daga iri. Wannan tsari na halitta kuma ana kiransa germination.
Wannan tsari yana ƙara yawan abubuwan gina jiki a cikin tsaba, hatsi da legumes. Sprouting yana ɗaukar ƴan kwanaki kuma ana iya farawa da ƴan matakai masu sauƙi:
– Fara da wanke tsaba don cire duk datti, datti da ƙasa.
- Jiƙa tsaba a cikin ruwan sanyi don 2-12 hours. Lokacin jiƙa ya dogara da nau'in iri.
- Kurkura su sosai cikin ruwa.
- Zuba ruwa mai yawa gwargwadon yiwuwa kuma sanya tsaba a cikin akwati, wanda kuma aka sani da tsiro. Ka nisanta daga hasken rana kai tsaye.
- Maimaita kurkura sau 2-4. Wannan ya kamata a yi akai-akai ko kowane sa'o'i 8-12.
A lokacin germination, canje-canje na faruwa a cikin zuriyar da ke haifar da lalata kayan abinci mai gina jiki irin su phytate da masu hana protease.
An ba da rahoton sprouting don rage adadin phytate a cikin hatsi da legumes daban-daban da kashi 37-81%. Hakanan ana samun raguwa kaɗan a cikin lectins da masu hana protease yayin tsiro.
Haki
HakiWata tsohuwar hanya ce da ake amfani da ita don adana abinci.
Wani tsari ne na halitta wanda ke faruwa a lokacin da ƙananan ƙwayoyin cuta kamar ƙwayoyin cuta ko yisti suka fara narke carbohydrates a cikin abinci.
Ko da yake ana ɗaukar abincin da aka haɗe ba da gangan ba, ana amfani da fermentation sosai wajen samar da abinci.
Kayayyakin haki sun haɗa da yogurt, cuku, giya, giya, kofi, koko da miya.
Wani misali mai kyau na kayan abinci da aka haɗe shi ne gurasa mai yisti.
Fermentation a daban-daban hatsi da legumes yadda ya kamata rage phytates da lectins.
Tafasa
Zafi mai zafi, musamman lokacin tafasa, na iya lalata kayan abinci mai gina jiki kamar lectin, tannins, da masu hana protease.
Ɗaya daga cikin binciken ya nuna cewa tafasasshen wake na minti 80 ya rasa kashi 70% na masu hana protease, 79% na lectins, da 69% na tannins.
Bugu da ƙari, calcium oxalate da aka samu a cikin kayan lambu mai ganye mai ganye yana raguwa da 19-87%. Yin tururi ba shi da tasiri sosai.
Sabanin haka, phytate yana da kwanciyar hankali kuma baya raguwa cikin sauƙi ta tafasa.
Lokacin dafa abinci da ake buƙata ya dogara da nau'in sinadirai, injin niƙa, da hanyar dafa abinci. Gabaɗaya, tsawon lokacin dafa abinci yana haifar da raguwar abubuwan gina jiki.
Haɗuwa da hanyoyi da yawa na iya rage yawan abubuwan gina jiki. Misali, jiƙa, tsiro, da fermentation na lactic acid suna rage phytate a cikin quinoa da kashi 98%.
Hakazalika, fermentation na lactic acid na masara da dawa kusan yana lalata phytate gaba ɗaya.
Hanyoyin da za a iya amfani da su don rage wasu daga cikin abubuwan gina jiki na yau da kullum sune kamar haka;
Phytic acidwani abu ne na musamman na halitta da ake samu a cikin tsaba. An lura da tasirinsa akan shayar da ma'adinai.
Phytic acid, yana lalata ƙwayar ƙarfe, zinc, da calcium kuma yana iya haifar da ƙarancin ma'adinai. A saboda wannan dalili, an san shi azaman antinutrient.
Menene phytic acid?
Phytic acid ko phytatesamu a shuka tsaba. A cikin tsaba, phosphorus yana aiki azaman babban nau'in ajiya.
Lokacin da tsaba suka girma, phytate yana raguwa kuma ana fitar da phosphorus don amfani da ƙaramin shuka.
Phytic acid Hakanan aka sani da inositol hexaphosphate ko IP6. Saboda kaddarorinsa na antioxidant, galibi ana amfani da shi don kasuwanci azaman abin adanawa.
Abincin da Ya ƙunshi phytic acid
Phytic acid ana samunsa ne kawai a cikin abincin da aka samo daga shuka.
Duk iri iri, hatsi, legumes da goro phytic acidYa ƙunshi nau'i-nau'i iri-iri na i, tushen da tubers kuma suna cikin ƙananan yawa.
Menene cutarwar phytic acid?
Yana hana sha ma'adinai
Phytic acidYana hana ƙarfe da zinc sha kuma, a ɗan ƙarami, shan calcium.
Wannan ya shafi abinci guda ɗaya, ba a cikin yini ba don ɗaukar duk abubuwan gina jiki.
Watau, phytic acid Yana rage ƙwayar ma'adinai a lokacin abinci amma ba shi da tasiri akan abinci na gaba.
Misali, cin gyada a tsakanin abinci na iya rage yawan sinadarin iron, zinc, da calcium da ake sha daga gyada bayan sa’o’i kadan, ba daga abincin da kuke ci ba.
Duk da haka, lokacin da kuke cin abinci mai girma a cikin phytate don yawancin abincin ku, ƙarancin ma'adinai na iya tasowa akan lokaci.
Ga wadanda ke da daidaiton abinci, wannan ba kasafai ake damuwa ba, amma zai iya zama babbar matsala ga wadanda ba su da isasshen abinci mai gina jiki da kuma a kasashe masu tasowa inda babban tushen abinci shine hatsi ko legumes.
Yadda ake Rage phytic Acid a Abinci?
Abincin da ke dauke da phytic acidBabu buƙatar nisantar da 'ya'yan itatuwa saboda yawancin su (kamar almonds) suna da gina jiki, lafiya, da kuma dadi.
Har ila yau, ga wasu mutane, hatsi da legumes sune abinci mai mahimmanci.Hanyoyi na shirye-shirye da yawa phytic acid abun ciki na abinciiya rage muhimmanci
Hanyoyin da aka fi amfani dasu sune:
jikewa cikin ruwa
Hatsi da bugun jini, gabaɗaya phytate Ana ajiye shi cikin ruwa dare daya don rage abun ciki.
Furewa
Sprouting tsaba, hatsi da legumes, kuma aka sani da germination phytate yana haifar da rabuwa.
Haki
Organic acid kafa a lokacin fermentation phytate yana inganta rarrabuwa. Lactic acid fermentation shine hanyar da aka fi so, misali mai kyau wanda shine shirye-shiryen samfurin yisti.
Karatu, phytateAn nuna yana rage sukarin jini a cikin beraye da beraye. Yana aiki a wani bangare ta rage yawan sitaci narkewa.
Yana da neuroprotective
Phytic acid An sami tasirin neuroprotective a cikin tsarin al'adun tantanin halitta na cutar Parkinson.
An samo shi don kare kariya daga 6-Hydroxydopamine-induced dopaminergic neuron apoptosis, wanda ke haifar da cutar Parkinson.
Ta hanyar haifar da autophagy, yana iya kare kariya daga cutar Alzheimer da sauran cututtukan neurodegenerative.
Yana rage triglycerides kuma yana ƙara yawan lipoproteins masu yawa (HDL)
Karatu, phytateAn gano cewa berayen sun saukar da triglycerides kuma suna ƙara HDL cholesterol (mai kyau).
Yana gyara DNA
Phytic acid ya gano cewa zai iya shiga cikin sel kuma ya taimaka wa DNA gyara karya a cikin igiyoyi. Wannan, phytateHanya ce mai yuwuwar cutar sankara ta hana kansa.
Yana ƙara ma'adinan kashi
Phytate Amfani yana da tasirin kariya daga osteoporosis. Ƙananan amfani da phytate abu ne mai haɗari ga osteoporosis.
Ya isa amfani da phytatena iya taka muhimmiyar rawa wajen hana asarar ma'adinan kashi a cikin matan da suka shude.
Yana kare fata daga bayyanar UVB
UVB radiation yana lalata ƙwayoyin fata, wanda zai iya haifar da lalacewar fata, ciwon daji, da kuma hana tsarin rigakafi.
Nazarin ya nuna cewa phytic acid yana kare sel daga halakar da UVB ta haifar da beraye daga ciwace-ciwacen da ke haifar da UVB.
Zai iya kare hanji daga guba
Phytateyana kare ƙwayoyin hanji daga wasu guba.
Yana taimakawa hana duwatsun koda
Phytic acid An rage ƙwayoyin da ke cikin kodar su a cikin berayen da aka yi wa maganin, wanda ke nuna yuwuwar sa na hana duwatsun koda.
Wani binciken dabba ya gano cewa yana hana samuwar calcium oxalate stones.
Yana rage uric acid / yana taimakawa tare da gout
Phytic acidTa hanyar hana xanthine oxidase enzyme, yana hana samuwar uric acid kuma yana iya taimakawa hana gout.
Ya kamata in damu da phytic acid?
Gabaɗaya babu abin damuwa. Koyaya, waɗanda ke cikin haɗarin ƙarancin ma'adinai yakamata su bambanta abincin su da abinci dauke da phytate kada ku cinye fiye da kima.
Wannan yana da mahimmanci musamman ga masu fama da ƙarancin ƙarfe. Masu cin ganyayyaki suma suna cikin hatsari.
Abun shine, akwai ƙarfe iri biyu a cikin abinci; ƙarfe baƙin ƙarfe da baƙin ƙarfe ba heme. Ana samun baƙin ƙarfe na Heme a cikin abincin dabbobi kamar nama, yayin da baƙin ƙarfe ba na heme yana samuwa a cikin tsire-tsire.
Iron wanda ba shi da heme da aka samu daga abincin da aka samu daga shuka, phytic acidFata yana da tasiri sosai, yayin da ƙarfe na heme ba shi da tasiri.
Bugu da kari zinc,phytic acid Ya fi nama shanyewa ko da a gabansa. Saboda haka, phytic yan tawayeKarancin ma'adinai da kwano ke haifarwa bai damu da masu cin nama ba.
Duk da haka, phytic acid yawanci yana da yawa a cikin abincin da ba shi da nama ko wasu abincin da aka samo daga dabba. phytateYana iya zama matsala mai mahimmanci idan ya ƙunshi abinci mai mahimmancin abinci mai gina jiki.
Wannan yana da damuwa musamman inda hatsi da legumes suka kasance babban ɓangare na abinci.
Shin kuma phytic acid ya shafe ku? Kuna iya yin tsokaci game da abin da kuke ciki.
