ʻAʻole maʻalahi ka ʻeli ʻana o nā mea kanu i nā mea kanu. ʻO kēia no ka mea hiki ke loaʻa i nā mea kanu nā mea i kapa ʻia he antinutrients, kahi e kāohi ai i ka absorption o nā meaʻai.
He mau mea kanu kēia e hiki ai ke hoʻemi i ka lawe ʻana o nā meaʻai i loko o ka ʻāpana digestive.
He aha nā Antinutrients?
ʻO nā antinutrients nā mea kanu e hōʻemi i ka hiki o ke kino ke komo i nā meaʻai pono.
ʻAʻole lākou he hopohopo nui no ka hapa nui o ka poʻe, akā hiki ke lilo i pilikia i ka wā o ka pōʻino a i ʻole i waena o ka poʻe e hoʻokumu i kā lākou meaʻai ma kahi o ka palaoa a me ka legumes.
Akā,ʻaʻole i "ino" mau nā antinutrients. I kekahi mau hihia, phytate a ʻo nā antinutrients e like me nā tannins kekahi mau hopena olakino maikaʻi. ʻO nā antinutrients kaulana loa:
Phytate (waika phytic)
ʻO ka Phytate, ka mea i loaʻa nui i nā hua, nā kīʻaha a me nā legumes, e hōʻemi i ka lawe ʻana o nā minerala. ʻO kēia mau mea he hao, zinc, magnesium a me ka calcium. E wehewehe nui ʻia ma hope o ka ʻatikala.
Nā Lectins
Loaʻa ia ma nā meaʻai mea kanu a pau, ʻoi aku ka nui o nā ʻanoʻano, nā legumes, a me nā kīʻaha. ʻO kekahi lectins i nā mea nui hiki ke hōʻino a keʻakeʻa i ka lawe ʻana o nā meaʻai.
ʻO nā mea hoʻopaneʻe protease
Loaʻa nui ia ma waena o nā mea kanu, ʻoi aku ka nui o nā hua, nā kīʻaha a me nā legumes. Hoʻopilikia lākou i ka digestion o ka protein ma ke kāohi ʻana i nā enzyme digestive.
Nā Tannins
Nā TanninsHe ʻano ia o ka enzyme inhibitor e hoʻopilikia i ka ʻeli ʻana kūpono a hiki ke hoʻoulu i ka nele o ka protein a me nā pilikia ʻōpū.
No ka mea, pono mākou i nā enzymes e hoʻopili pono i ka meaʻai a hāʻawi i nā meaʻai i nā cell, nā molekala e hoʻokaʻawale i nā enzyme hiki ke hoʻoulu i ka bloating, diarrhea, constipation a me nā pilikia GI ʻē aʻe.
oxalates
oxalates Loaʻa ia ma ka helu kiʻekiʻe loa i nā ʻano sesame, soybean, ʻeleʻele a me ka brown millet. ʻO ka loaʻa ʻana o kēia mau antinutrients e "ʻilihune" nā mea kanu (ʻoi aku ka legumes), e like me ka noiʻi e pili ana i ka absorbability o nā mea amino acids.
Gluten
ʻO kekahi o nā mea paʻakikī loa e hoʻokaʻawale i nā protein mea kanu, ʻo ka gluten kahi mea hoʻokae enzyme i lilo i kaulana no ka hoʻonāukiuki ʻana i ka ʻōpū.
Gluten ʻAʻole hiki iā ia ke hoʻoulu i nā pilikia digestive, akā hiki ke kōkua pū i ka leaky gut syndrome a i ʻole ka maʻi autoimmune, nā maʻi maʻi a me nā pilikia cognitive.
nā saponins
Hoʻopilikia ʻo Saponins i ka ʻōpū o ka ʻōpū, hāʻawi i ka leaky gut syndrome a me nā maʻi autoimmune.
Kūleʻa nui lākou i ka ʻai ʻana e nā kānaka a loaʻa iā lākou ka hiki ke komo i ke kahe koko a hoʻoulu i nā pane kūlohelohe.
Isoflavones
ʻO kēia ke ʻano o ka polyphenolic antinutrient i loaʻa i ka soybeans ma nā pae kiʻekiʻe e hiki ai ke hoʻololi i ka hormonal a kōkua i nā pilikia digestive.
Phytoestrogens a ua hoʻokaʻawale ʻia e like me nā mea hoʻopilikia endocrine Manaʻo ʻia lākou he pūhui mea kanu me ka hana estrogenic e hiki ke hoʻololi i nā loli ʻino i nā pae hormone.
solanine
Loaʻa i loko o nā mea kanu e like me ka eggplant, ka pepa a me nā ʻōmato, he antinutrient maikaʻi i ka nui o nā hihia.
Akā, hiki i nā kiʻekiʻe kiʻekiʻe ke hana i ka lāʻau make a me nā hōʻailona e like me ka nausea, ka ʻōpū, ka luaʻi, ka ʻōpū o ka ʻōpū, ka ʻā ʻana o ka ʻāʻī, ke poʻo a me ka ʻūlū.
chaconine
Loaʻa i loko o ka maile a me nā mea kanu o ka ʻohana Solanaceae, me ka ʻuala, pono kēia pūhui ke ʻai ʻia ma nā ʻano liʻiliʻi no ka mea he mau mea antifungal kona, akā hiki ke hoʻopilikia i ka digestive i kekahi poʻe, ʻoiai ke ʻai ʻole ʻia a me ka nui.
No ka hoʻonui ʻana i ka waiwai o nā pī a me nā legumes ʻē aʻe, hoʻoinu ʻia lākou i ka pō.
Loaʻa ka hapa nui o nā antinutrients i kēia mau meaʻai i ka ʻili. No ka mea hiki ke hoʻoheheʻe ʻia ka nui o nā antinutrients i ka wai, hoʻoheheʻe lākou ke pulu nā meaʻai.
I loko o nā legumes, ua ʻike ʻia ka hoʻoulu ʻana e hōʻemi i ka nui o ka phytate, protease inhibitors, lectins, tannins, a me ka calcium oxalate. No ka laʻana, he 12-hola soak e ho'ēmi i ka phytate content i loko o ka pī a hiki i ka 9%.
Ma kekahi noiʻi ʻē aʻe, ʻo ka hoʻoulu ʻana i ka pī no nā hola 6-18 i hoʻemi ʻia nā lectins e 38-50%, tannins e 13-25% a me nā mea hoʻopale protease e 28-30%.
Eia naʻe, pili ka emi ʻana o nā antinutrients i ke ʻano o ka legume. ʻo kahi laʻana; ʻO ka hoʻoinu ʻana i ka pīni a me ka soybeans e hōʻemi iki i nā mea hoʻopanee protease.
ʻAʻole no nā legumes wale nō ka hoʻomaʻamaʻa ʻana, hiki ke hoʻoinu ʻia nā lau lau e hoʻemi i kekahi o ka calcium oxalate.
Kukui
ʻO ka ʻōpuʻu kahi manawa o ke ola o nā mea kanu ke hoʻomaka lākou e puka mai ka hua. ʻO kēia kaʻina hana kūlohelohe kekahi i ʻike ʻia he germination.
Hoʻonui kēia kaʻina i ka loaʻa ʻana o nā meaʻai i nā ʻanoʻano, nā kīʻaha a me nā legumes. Hoʻomaka ka ulu ʻana i kekahi mau lā a hiki ke hoʻomaka me kekahi mau hana maʻalahi:
- E hoʻomaka me ka holoi ʻana i nā ʻanoʻano e wehe i ka lepo, ka lepo a me ka lepo.
- E hoʻokuʻu i nā hua i ka wai anuanu no 2-12 mau hola. ʻO ka manawa hoʻomaha ma muli o ke ʻano o ka hua.
- E holoi pono iā lākou i ka wai.
- E hoʻokahe i ka wai e like me ka hiki a waiho i nā ʻanoʻano i loko o kahi pahu, ʻike ʻia hoʻi ʻo ka ulu ʻana. E mālama pono i ka lā.
- E hana hou i ka holoi ʻana 2-4 mau manawa. Pono e hana mau a i ʻole kēlā me kēia 8-12 hola.
I ka wā o ka hoʻoulu ʻana, hiki ke loli i loko o ka hua e alakaʻi ai i ka hōʻino ʻana o nā antinutrients e like me ka phytate a me ka protease inhibitors.
Ua hōʻike ʻia ka ulu ʻana e hoʻemi i ka nui o ka phytate i nā ʻano kīʻaha a me nā legumes e 37-81%. Aia kekahi emi iki o ka lectins a me ka protease inhibitors i ka wā e ulu ana.
Hoʻopalapala
HoʻopalapalaHe ʻano hana kahiko ia no ka mālama ʻana i ka meaʻai.
He hana maʻamau ia i ka wā e hoʻomaka ai nā microorganisms e like me ka bacteria a i ʻole ka hū e hoʻoheheʻe i nā ʻakika i loko o ka meaʻai.
ʻOiai ua manaʻo pinepine ʻia nā meaʻai i hoʻomoʻa ʻia me ka pōʻino, hoʻohana nui ʻia ka fermentation controlled i ka hana ʻai.
ʻO nā huahana fermentation ka yogurt, ka paʻakai, ka waina, ka pia, ke kope, ka koko a me ka soy sauce.
ʻO kekahi laʻana maikaʻi o nā meaʻai fermented ʻo ia ka berena hū.
ʻO ka fermentation i loko o nā kīʻaha like ʻole a me nā legumes e hōʻemi pono i ka phytate a me nā lectins.
paila
Hiki ke hoʻohaʻahaʻa i ka wela kiʻekiʻe, i ka wā e hoʻolapalapa ai, e like me nā lectins, tannins, a me ka protease inhibitors.
Ua hōʻike ʻia kahi haʻawina ʻo ka hoʻolapalapa ʻana i ka pī no 80 mau minuke ua nalowale ka 70% o nā mea hoʻopale protease, 79% o nā lectins, a me 69% o nā tannins.
Eia kekahi, ʻo ka calcium oxalate i loaʻa i loko o nā lau ʻōmaʻomaʻo i hoʻolapalapa ʻia e hoʻemi ʻia e 19-87%. ʻAʻole maikaʻi loa ka mahuka.
ʻO ka ʻokoʻa, paʻa ka wela o ka phytate a ʻaʻole hiki ke hoʻoheheʻe ʻia e ka paila.
ʻO ka manawa kuke i makemake ʻia e pili ana i ke ʻano o ka antinutrient, ka wili meaʻai, a me ke ʻano kuke. ʻO ka mea maʻamau, ʻoi aku ka lōʻihi o ka manawa kuke i ka hōʻemi nui ʻana o nā antinutrients.
Hiki i ka hui pū ʻana o nā ʻano he nui ke hoʻemi nui i nā antinutrients. No ka laʻana, ʻo ka hoʻoulu ʻana, ka ulu ʻana, a me ka fermentation acid lactic e hoʻemi i ka phytate i ka quinoa e 98%.
Pēlā nō, ʻo ka ulu a me ka lactic acid fermentation o ka maile a me ka sorghum aneane e hoʻohaʻahaʻa loa i ka phytate.
ʻO nā ala e hiki ke hoʻohana ʻia e hōʻemi i kekahi o nā antinutrients kumu e like me kēia;
ʻakika phytiche mea kūlohelohe kū hoʻokahi i loaʻa i nā hua kanu. Hoʻomaopopo ʻia no kona hopena i ka absorption mineral.
ʻakika phytic, hoʻopilikia i ka absorption o ka hao, zinc, a me ka calcium a hiki ke hoʻomohala i nā hemahema mineral. No kēia kumu, ua ʻike ʻia he antinutrient.
He aha ka Phytic Acid?
ʻakika phytic ai ole ia, phytateloaʻa i nā hua kanu. I nā hua, ʻo ka phosphorus ke ʻano nui o ka mālama ʻana.
Ke ulu ka hua, hoʻohaʻahaʻa ʻia ka phytate a hoʻokuʻu ʻia ka phosphorus no ka hoʻohana ʻana e ka mea kanu ʻōpio.
ʻakika phytic ʻIke pū ʻia he inositol hexaphosphate a i ʻole IP6. Ma muli o kāna mau waiwai antioxidant, hoʻohana pinepine ʻia ʻo ia ma ke kālepa ma ke ʻano he preservative.
Nā meaʻai i loaʻa i ka ʻakika Phytic
ʻakika phytic loaʻa wale i nā meaʻai mea kanu.
ʻO nā ʻanoʻano ʻai a pau, ka ʻai, nā legumes a me nā nati ʻakika phyticLoaʻa i nā nui like ʻole o ka i, nā aʻa a me nā ʻuala i loaʻa i nā mea liʻiliʻi.
He aha nā pōʻino o ka waikawa phytic?
Kāohi i ka lawe ʻana i ka mineral
ʻakika phyticKāohi ia i ka hao a me ka zinc absorption a, i ka liʻiliʻi liʻiliʻi, ka lawe ʻana i ka calcium.
Pili kēia i ka ʻai hoʻokahi, ʻaʻole i ka lā holoʻokoʻa no ka absorption o nā meaʻai āpau.
ʻO ia hoʻi, ʻakika phytic Hoʻemi ia i ka lawe ʻana o ka mineral i ka wā ʻai akā ʻaʻohe hopena i nā ʻai hope.
No ka laʻana, hiki i ka ʻai ʻana i nā pīni ma waena o nā meaʻai ke hoʻemi i ka nui o ka hao, zinc, a me ka calcium i komo ʻia mai ka pīkī i kekahi mau hola ma hope, ʻaʻole mai ka ʻai āu e ʻai ai.
Eia nō naʻe, ke ʻai ʻoe i nā meaʻai kiʻekiʻe i ka phytate no ka hapa nui o kāu mau meaʻai, hiki ke hoʻomohala ʻia nā hemahema mineral i ka wā.
No ka poʻe me ka ʻai kaulike, ʻaʻole pilikia kēia, akā hiki ke lilo i pilikia koʻikoʻi no ka poʻe maʻi ʻai ʻole a ma nā ʻāina e ulu nei kahi kumu meaʻai nui ʻo ka palaoa a i ʻole legumes.
Pehea e hoemi ai i ka phytic acid ma na mea ai?
ʻO nā meaʻai i loaʻa ka phytic acidʻAʻohe pono e hōʻalo i nā huaʻai no ka mea ʻo ka hapa nui o lākou (e like me nā ʻalemona) he meaʻai, olakino, a ʻono.
Eia kekahi, no kekahi poʻe, ʻo ka palaoa a me nā legumes he mea nui.Nui nā ʻano hoʻomākaukau phytic acid ma loko o nā meaʻaihiki ke hoemi nui i ka
ʻO nā ala i hoʻohana pinepine ʻia:
pulu i ka wai
ʻO nā cereals a me nā pulupulu, maʻamau phytate Mālama ʻia i loko o ka wai i ka pō e hōʻemi i kona ʻike.
Kukui
ʻO nā ʻanoʻano e ulu ana, nā kīʻaha a me nā legumes, ʻike ʻia hoʻi ʻo germination phytate kumu kaawale.
Hoʻopalapala
Hoʻokumu ʻia nā waikawa organik i ka wā fermentation phytate paipai i ka mokuahana. ʻO ka lactic acid fermentation ke ʻano i makemake ʻia, kahi kumu hoʻohālike maikaʻi o ka hoʻomākaukau ʻana i ka huahana hū.
ʻO ka hui pū ʻana o kēia mau ʻano, phytate hiki ke hōʻemi nui i kāna ʻike.
He aha nā pōmaikaʻi o ka waikawa phytic?
ʻakika phytic, He kumu hoʻohālike maikaʻi ia o nā mea hānai, ma muli o nā kūlana, he "hoaaloha" a he "ʻenemi".
He antioxidant ia
ʻakika phyticUa pale ʻia i ka hōʻeha ʻana i ka ate i ka waiʻona ma o ka pale ʻana i nā radical manuahi a me ka hoʻonui ʻana i ko lākou hiki ke antioxidant.
ʻO nā meaʻai i loaʻa ka phytic acidHoʻonui ka palai / kuke ʻana i kona mana antioxidant.
Hoʻemi i ka mumū
ʻakika phyticUa ʻike ʻia e hōʻemi i nā cytokines inflammatory IL-8 a me IL-6, ʻoi aku hoʻi i loko o nā cell colon.
Ke kumu o ka autophagy
ʻakika phytic ʻike ʻia e hoʻoulu i ka autophagy.
ʻO Autophagy kahi kaʻina cellular no ka decomposition a me ka hana hou ʻana o nā protein junk. He kuleana ko ia i ka luku ʻana i nā pathogens i loko o kā mākou mau cell.
Hiki ke mālama i nā maʻi maʻi maʻi he nui
ʻakika phytic Ua ʻike ʻia he hopena anti-cancer i ka iwi, prostate, ovarian, umauma, ate, colorectal, leukemia, sarcomas a me nā maʻi maʻi ʻili.
Haʻawina, phytateUa hōʻike ʻia e hōʻemi i ke kō koko i nā ʻiole a me nā ʻiole. Hana ia ma ka hoʻolohi i ka wikiwiki o ka digestibility starch.
He neuroprotective
ʻakika phytic Ua loaʻa nā hopena neuroprotective i loko o kahi moʻomeheu cell moʻomeheu o ka maʻi o Parkinson.
Ua ʻike ʻia e pale aku i ka 6-Hydroxydopamine-induced dopaminergic neuron apoptosis, ka mea e hoʻoulu ai i ka maʻi o Parkinson.
Ma ka hoʻoulu ʻana i ka autophagy, hiki iā ia ke pale aku iā Alzheimer a me nā maʻi neurodegenerative ʻē aʻe.
Hoʻemi i nā triglycerides a hoʻonui i nā lipoproteins kiʻekiʻe kiʻekiʻe (HDL)
Haʻawina, phytateUa ʻike nā ʻiole i hoʻohaʻahaʻa i nā triglycerides a hoʻonui i ka HDL cholesterol (ka mea maikaʻi).
Hoʻoponopono i ka DNA
ʻakika phytic ʻike ʻia hiki iā ia ke komo i nā pūnaewele a kōkua i ka hoʻoponopono ʻana o DNA i ka haki ʻana i nā kaula. ʻO kēia, phytateHe hana ia e pale ai i ka maʻi kanesa.
Hoʻonui i ka nui o ka mineral iwi
Phytate He hopena pale ka ʻai ʻana i ka osteoporosis. ʻO ka hoʻohana ʻana i ka phytate haʻahaʻa he kumu pilikia no ka osteoporosis.
Ua lawa ʻai ʻana i ka phytateHiki paha ke hana nui i ka pale ʻana i ka nalo ʻana o ka minerala iwi i nā wahine postmenopausal.
Mālama i ka ʻili mai ka ʻike ʻana o UVB
Hoʻopilikia ka radiation UVB i nā ʻili ʻili, hiki ke hōʻeha i ka ʻili, ka maʻi kanesa, a me ka hoʻopau ʻana i ka ʻōnaehana pale.
Hōʻike nā haʻawina i ka pale ʻana o ka phytic acid i nā cell mai ka luku ʻia ʻana o UVB a me nā ʻiole mai nā maʻi maʻi UVB-induced.
Hiki ke pale i ka ʻōpū mai nā toxins
Phytatepale i nā ʻōpū mai kekahi mau toxins.
Kōkua i ka pale ʻana i nā pōhaku ʻāʻī
ʻakika phytic Ua hoʻemi ʻia ka helu ʻana o ko lākou mau puʻupaʻa i nā ʻiole i mālama ʻia me ka lāʻau lapaʻau, e hōʻike ana i kona hiki ke pale i nā pōhaku kīkī.
Ua ʻike ʻia kahi noiʻi holoholona ʻē aʻe ua kāohi ia i ka hoʻokumu ʻana o nā pōhaku calcium oxalate.
Hoʻemi i ka ʻakika uric / kōkua me ka gout
ʻakika phyticMa ka pale ʻana i ka enzyme xanthine oxidase, pale ia i ka hoʻokumu ʻana o ka ʻakika uric a hiki ke kōkua i ka pale ʻana i ka gout.
Pono au e hopohopo e pili ana i ka phytic acid?
ʻAʻohe mea e hopohopo ai. Eia naʻe, ʻo ka poʻe i pilikia i ka nele o ka mineral e hoʻokaʻawale i kā lākou meaʻai a nā meaʻai me ka phytate ʻaʻole pono e ʻai nui.
He mea koʻikoʻi kēia no ka poʻe e loaʻa ana i ka hao. Pilikia no hoi ka poe mea kanu.
Eia ka mea, elua ano hao ma ka ai; hao heme a he hao ʻole. Loaʻa ka hao heme i nā meaʻai holoholona e like me ka ʻiʻo, aʻo ka hao non-heme i nā mea kanu.
Loaʻa ka hao non-heme mai nā meaʻai i loaʻa i nā mea kanu, ʻakika phyticHoʻopilikia nui ʻia ka ʻili, ʻoiai ʻaʻole pili ka hao heme.
Kahi mea hou aʻe kiniki,ʻakika phytic ʻOi aku ka maikaʻi ma mua o ka ʻiʻo i mua o kona alo. No laila, kipi phyticʻAʻole hopohopo ka poʻe ʻai ʻiʻo i ka nele o ka minerala i ka tin.
Eia nō naʻe, kiʻekiʻe ka phytic acid i ka meaʻai haʻahaʻa i ka ʻiʻo a i ʻole nā meaʻai holoholona ʻē aʻe. phytateHiki ke lilo i pilikia ko'iko'i ke loa'a nā mea'ai me ka waiwai waiwai nui.
ʻO kēia ka mea e hopohopo nui ai ka nui o ka ʻai ʻana i ka palaoa a me nā legumes.
Ua pili pū ʻoe i ka waika phytic? Hiki iā ʻoe ke ʻōlelo i kāu mea e hana nei.
