Phytic Acid yog dab tsi, Nws puas tsim nyog? Cov khoom noj uas muaj phytates

Cov zaub mov hauv cov nroj tsuag tsis yog ib txwm yooj yim digested. Qhov no yog vim hais tias tshuaj ntsuab muaj peev xwm muaj cov tshuaj hu ua antinutrients, uas inhibit assorption ntawm as-ham.

Cov no yog cov nroj tsuag tebchaw uas tuaj yeem txo qhov nqus ntawm cov as-ham hauv lub plab zom mov. 

Dab tsi yog Antinutrients?

Antinutrients yog cov nroj tsuag tebchaw uas txo lub cev muaj peev xwm nqus cov as-ham tseem ceeb.

Lawv tsis yog ib qho kev txhawj xeeb loj rau cov neeg feem coob, tab sis tuaj yeem ua teeb meem thaum lub sij hawm tsis muaj zaub mov noj lossis ntawm cov neeg uas lawv cov zaub mov yuav luag tsuas yog cov nplej thiab legumes.

Tab sis antinutrients tsis yog ib txwm "phem." Qee zaum, phytate ua thiab antinutrients xws li tannins kuj muaj qee qhov txiaj ntsig kev noj qab haus huv. Qhov zoo tshaj plaws antinutrients yog:

Phytate (phytic acid)

Phytate, uas feem ntau pom muaj nyob rau hauv cov noob, nplej thiab legumes, txo qhov nqus ntawm cov zaub mov. Cov no muaj xws li hlau, zinc, magnesium thiab calcium. Nws yuav piav qhia ntxaws ntxaws tom qab hauv kab lus.

lectins

Nws muaj nyob rau hauv tag nrho cov nroj tsuag zaub mov, tshwj xeeb tshaj yog noob, legumes, thiab nplej. Ib txhia lectins nyob rau hauv qhov ntau nws tuaj yeem ua teeb meem thiab cuam tshuam nrog kev nqus ntawm cov as-ham.

Protease inhibitors

Nws yog dav pom nyob rau hauv cov nroj tsuag, tshwj xeeb tshaj yog nyob rau hauv noob, nplej thiab legumes. Lawv cuam tshuam nrog kev zom cov protein los ntawm inhibiting digestive enzymes.

Tannins

Tanninsyog ib hom enzyme inhibitor uas cuam tshuam nrog kev zom zaub mov txaus thiab tuaj yeem ua rau tsis muaj protein ntau thiab teeb meem plab hnyuv.

Vim peb xav tau enzymes kom metabolize zaub mov kom zoo thiab muab cov as-ham rau cov hlwb, cov molecules uas inhibit enzymes tuaj yeem ua rau tsam plab, raws plab, cem quav thiab lwm yam teeb meem GI.

oxalates

oxalates Nws yog pom nyob rau hauv ntau tshaj nyob rau hauv cov noob hnav, taum mog, dub thiab xim av millet ntau yam. Lub xub ntiag ntawm cov tshuaj tiv thaiv no ua rau cov nroj tsuag (tshwj xeeb tshaj yog legumes) cov proteins "tsis zoo", raws li kev tshawb fawb ntawm absorbability ntawm cov nroj tsuag amino acids.

Gluten

Ib qho nyuaj rau zom cov nroj tsuag cov proteins, gluten yog ib qho enzyme inhibitor uas tau ua tsis zoo rau kev ua rau plab hnyuv.

Gluten Tsis tsuas yog nws tuaj yeem ua rau muaj teeb meem digestive, tab sis nws kuj tuaj yeem ua rau lub plab zom mov lossis kab mob autoimmune, kev tsis haum tshuaj, thiab teeb meem kev paub.

saponins

Saponins cuam tshuam rau lub plab zom mov, ua rau lub plab zom mov thiab cov kab mob autoimmune.

Lawv tshwj xeeb tshaj yog tiv taus rau kev zom los ntawm tib neeg thiab muaj peev xwm nkag mus rau hauv cov hlab ntsha thiab ua rau lub cev tiv thaiv kab mob.

Isoflavones

Cov no yog hom polyphenolic antinutrient pom nyob rau hauv cov taum pauv siab tshaj plaws uas tuaj yeem ua rau muaj kev hloov pauv hormonal thiab ua rau muaj teeb meem digestive.

Phytoestrogens thiab raug cais raws li endocrine cuam tshuam  Lawv raug suav hais tias yog cov khoom siv cog qoob loo nrog cov kev ua estrogenic uas tuaj yeem ua rau muaj kev phom sij ntawm cov tshuaj hormones.

solanine

Pom muaj nyob rau hauv zaub xws li eggplants, peppers thiab txiv lws suav, nws yog ib tug zoo antinutrient nyob rau hauv feem ntau.

Tab sis cov qib siab tuaj yeem ua rau muaj tshuaj lom thiab cov tsos mob xws li xeev siab, raws plab, ntuav, mob plab, kub hnyiab hauv caj pas, mob taub hau thiab kiv taub hau.

chaconine

Pom muaj nyob rau hauv pob kws thiab cov nroj tsuag ntawm tsev neeg Solanaceae, nrog rau cov qos yaj ywm, qhov sib xyaw no tau txais txiaj ntsig zoo thaum noj me me vim nws muaj cov tshuaj tua kab mob, tab sis tuaj yeem ua rau muaj teeb meem digestive rau qee tus neeg, tshwj xeeb tshaj yog thaum noj tsis noj thiab ntau ntau.

Yuav Ua Li Cas Tsawg Cov Khoom Noj Hauv Cov Khoom Noj

Ntub Dej

Txhawm rau kom muaj txiaj ntsig zoo ntawm cov taum thiab lwm yam legumes, lawv feem ntau yog tsau rau ib hmos.

Feem ntau ntawm cov antinutrients nyob rau hauv cov zaub mov no muaj nyob rau hauv lub tev. Vim muaj ntau cov tshuaj tiv thaiv kab mob yog dej-soluble, lawv yaj thaum zaub mov ntub.

Hauv legumes, soaking tau pom los txo cov phytate, protease inhibitors, lectins, tannins, thiab calcium oxalate. Piv txwv li, 12-teev ntub dej txo cov ntsiab lus phytate hauv peas los ntawm 9%.

Hauv lwm txoj kev tshawb fawb, soaking peas rau 6-18 teev txo lectins los ntawm 38-50%, tannins los ntawm 13-25% thiab protease inhibitors los ntawm 28-30%.

Txawm li cas los xij, qhov txo qis ntawm cov tshuaj tiv thaiv kab mob yog nyob ntawm hom legume. Piv txwv li; Soaking raum taum thiab soybeans me ntsis txo cov protease inhibitors.

Soaking tsis yog rau legumes xwb, nplooj nplooj tuaj yeem raug tsau kom txo tau qee qhov calcium oxalate. 

Hais Tawm

Sprout yog lub sij hawm nyob rau hauv lub neej voj voog ntawm cov nroj tsuag thaum lawv pib tawm ntawm noob. Cov txheej txheem ntuj no tseem hu ua germination.

Cov txheej txheem no ua rau kom muaj cov as-ham hauv cov noob, nplej thiab legumes. Sprouting yuav siv sij hawm ob peb hnub thiab tuaj yeem pib nrog ob peb kauj ruam yooj yim:

- Pib los ntawm kev ntxuav cov noob kom tshem tawm tag nrho cov av, grime thiab av.

- Soak cov noob hauv dej txias rau 2-12 teev. Lub sij hawm soaking nyob ntawm seb hom noob.

- Yaug lawv kom huv si hauv dej.

- Tso dej kom ntau li ntau tau thiab muab cov noob tso rau hauv ib lub thawv, los yog hu ua sprouting. Cia kom deb ntawm lub hnub ncaj qha.

- Rov ua dej yaug 2-4 zaug. Qhov no yuav tsum tau ua tsis tu ncua lossis txhua 8-12 teev.

Thaum lub sij hawm germination, kev hloov pauv tshwm sim nyob rau hauv cov noob uas ua rau degradation ntawm antinutrients xws li phytate thiab protease inhibitors.

Sprouting tau tshaj tawm kom txo cov phytate ntau yam nplej thiab legumes los ntawm 37-81%. Kuj tseem muaj qhov txo qis hauv lectins thiab protease inhibitors thaum lub sij hawm sprouting.

Fermentation

FermentationNws yog ib txoj kev qub uas siv los khaws cov zaub mov.

Nws yog ib qho txheej txheem uas tshwm sim thaum cov kab mob xws li cov kab mob los yog cov poov xab pib zom cov carbohydrates hauv cov zaub mov.

Txawm hais tias cov khoom noj tsis raug fermented feem ntau suav tias yog lwj, tswj fermentation yog dav siv hauv kev tsim khoom noj.

Cov khoom fermentation muaj xws li yogurt, cheese, cawv, npias, kas fes, cocoa thiab soy sauce.

Lwm qhov piv txwv zoo ntawm cov khoom noj fermented yog breaded bread.

Fermentation nyob rau hauv ntau yam nplej thiab legumes zoo txo ​​phytates thiab lectins.

Boil

Thaum tshav kub kub, tshwj xeeb tshaj yog thaum boiling, yuav degrade antinutrients xws li lectins, tannins, thiab protease inhibitors.

Ib txoj kev tshawb fawb tau pom tias cov taum pauv rau 80 feeb poob 70% ntawm protease inhibitors, 79% ntawm lectins, thiab 69% ntawm tannins.

Tsis tas li ntawd, calcium oxalate pom nyob rau hauv boiled ntsuab nplooj zaub yog txo los ntawm 19-87%. Steaming tsis zoo li ntawd.

Nyob rau hauv sib piv, phytate yog kub ruaj khov thiab tsis decompose yooj yim los ntawm boiling.

Lub sijhawm ua noj yuav tsum yog nyob ntawm hom tshuaj tiv thaiv kab mob, zaub mov zeb, thiab txoj kev ua noj. Feem ntau, lub sijhawm ua noj ntev dua ua rau txo qis ntawm cov khoom noj muaj txiaj ntsig ntau dua.

Kev sib xyaw ua ke ntawm ntau txoj hauv kev tuaj yeem txo cov khoom noj muaj txiaj ntsig zoo. Piv txwv li, soaking, sprouting, thiab lactic acid fermentation txo phytate hauv quinoa los ntawm 98%.

Ib yam li ntawd, sprouting thiab lactic acid fermentation ntawm pob kws thiab sorghum yuav luag tag degrades phytate.

Cov txheej txheem uas tuaj yeem siv los txo qee cov tshuaj tiv thaiv kab mob hauv qab no;

Phytate (phytic acid)

Soaking, sprouting, fermentation.

lectins

Soaking, boiling, fermentation.

Tannins

Soaking, boiling.

Protease inhibitors

Soaking, sprouting, boiling.

calcium oxalate

Soaking, boiling. 

Phytic Acid thiab Nutrition

Phytic acidyog ib yam khoom tshwj xeeb uas muaj nyob hauv cov noob cog. Nws tau sau tseg rau nws cov teebmeem ntawm cov ntxhia nqus dej.

Phytic acid, impairs lub nqus hlau, zinc, thiab calcium thiab tuaj yeem tsim cov ntxhia tsis txaus. Vim li no, nws yog hu ua antinutrient.

Phytic Acid yog dab tsi?

Phytic acid los yog phytate uapom nyob rau hauv cov noob cog. Hauv cov noob, phosphorus ua haujlwm tseem ceeb ntawm kev khaws cia.

Thaum cov noob germinate, phytate degraded thiab phosphorus raug tso tawm rau kev siv los ntawm cov tub ntxhais hluas cov nroj tsuag.

Phytic acid Kuj tseem hu ua inositol hexaphosphate lossis IP6. Vim nws cov khoom antioxidant, nws feem ntau yog siv ua lag luam raws li kev khaws cia.

Cov khoom noj uas muaj Phytic Acid

Phytic acid pom tsuas yog nyob rau hauv cov khoom noj cog qoob loo.

Tag nrho cov txiv hmab txiv ntoo, zaub, legumes thiab ceev phytic acidNws muaj ntau yam ntawm i, cov hauv paus hniav thiab tubers kuj muaj nyob rau hauv me me.

Phytic Acid Harms yog dab tsi?

Inhibits mineral absorption

Phytic acidNws inhibits hlau thiab zinc nqus thiab, rau qhov tsawg dua, calcium nqus.

Qhov no siv rau ib pluas noj, tsis yog txhua hnub rau kev nqus ntawm tag nrho cov as-ham.

Hauv lwm lo lus, phytic acid Nws txo cov ntxhia nqus dej thaum noj mov tab sis tsis muaj txiaj ntsig rau cov zaub mov tom ntej.

Piv txwv li, noj cov txiv laum huab xeeb ntawm cov zaub mov tuaj yeem txo cov hlau, zinc, thiab calcium absorbed los ntawm txiv laum huab xeeb ob peb teev tom qab, tsis yog los ntawm pluas noj koj noj.

Txawm li cas los xij, thaum koj noj cov zaub mov uas muaj phytate rau feem ntau ntawm koj cov pluas noj, cov zaub mov tsis muaj peev xwm tuaj yeem tshwm sim dhau sijhawm.

Rau cov neeg uas muaj kev noj zaub mov tsis zoo, qhov no tsis tshua muaj kev txhawj xeeb, tab sis tuaj yeem yog qhov teeb meem tseem ceeb rau cov neeg uas tsis muaj zaub mov noj thiab nyob hauv cov teb chaws tsim cov khoom noj tseem ceeb yog nplej lossis legumes.

Yuav txo Phytic Acid hauv cov khoom noj li cas?

Cov khoom noj uas muaj phytic acidTsis tas yuav txaj muag ntawm cov txiv hmab txiv ntoo vim tias lawv feem ntau (xws li almonds) yog cov khoom noj muaj txiaj ntsig, noj qab haus huv, thiab qab.

Tsis tas li ntawd, rau qee tus neeg, nplej thiab legumes yog staples. Muaj ntau txoj kev npaj phytic acid cov ntsiab lus ntawm cov khoom nojtuaj yeem txo qhov

Cov kev siv feem ntau yog:

soaking hauv dej

Cereals thiab pulses, feem ntau phytate ua Nws khaws cia hauv dej thaum hmo ntuj kom txo nws cov ntsiab lus.

Hais Tawm

Sprouting noob, nplej thiab legumes, tseem hu ua germination phytate ua ua rau kev sib cais.

Fermentation

Organic acids tsim thaum lub sij hawm fermentation phytate ua txhawb kev fragmentation. Lactic acid fermentation yog txoj kev nyiam, ib qho piv txwv zoo uas yog kev npaj cov khoom xyaw.

Kev sib xyaw ntawm cov txheej txheem no, phytate ua tuaj yeem txo nws cov ntsiab lus.

Dab tsi yog qhov txiaj ntsig ntawm Phytic Acid?

Phytic acid, yog ib qho piv txwv zoo ntawm feeders uas, nyob ntawm qhov xwm txheej, yog ob qho tib si "phooj ywg" thiab "phoe".

Nws yog antioxidant

Phytic acidNws tiv thaiv kev haus cawv-vim lub siab raug mob los ntawm thaiv cov dawb radicals thiab tsa lawv cov peev xwm antioxidant.

Cov khoom noj uas muaj phytic acidFrying / ua noj ua haus nce nws cov peev xwm antioxidant.

Txo qhov mob

Phytic acidNws tau pom tias txo cov inflammatory cytokines IL-8 thiab IL-6, tshwj xeeb tshaj yog nyob rau hauv cov hnyuv.

Ua rau autophagy

Phytic acid pom los ua rau autophagy.

Autophagy yog txheej txheem cellular rau decomposition thiab recycling ntawm junk proteins. Nws plays lub luag haujlwm hauv kev puas tsuaj ntawm cov kab mob hauv peb lub hlwb.

Nws muaj peev xwm kho tau ntau yam mob qog noj ntshav

Phytic acid Nws tau pom tias muaj cov tshuaj tiv thaiv kabmob kheesxaws tiv thaiv cov pob txha, prostate, zes qe menyuam, lub mis, daim siab, mob plab, leukemia, sarcomas thiab qog nqaij hlav ntawm daim tawv nqaij.

Txo cov ntshav qab zib

Kev tshawb fawb, phytate uaNws tau pom tias txo cov ntshav qab zib hauv cov nas thiab nas. Nws ua hauj lwm nyob rau hauv ib feem los ntawm slowing tus nqi ntawm starch digestibility.

Nws yog neuroprotective

Phytic acid Cov teebmeem neuroprotective tau pom nyob rau hauv cov qauv kab lis kev cai ntawm cov kab mob Parkinson.

Nws tau pom los tiv thaiv 6-Hydroxydopamine-induced dopaminergic neuron apoptosis, uas ua rau Parkinson tus kab mob.

Los ntawm inducing autophagy, nws kuj tseem tuaj yeem tiv thaiv Alzheimer's thiab lwm yam kab mob neurodegenerative.

Txo triglycerides thiab nce siab lipoproteins (HDL)

Kev tshawb fawb, phytate uapom tias nas txo qis triglycerides thiab nce HDL cholesterol (qhov zoo).

Kho DNA

Phytic acid pom tias nws tuaj yeem nkag mus rau hauv cov hlwb thiab pab DNA kho qhov tawg hauv cov strands. Qhov no, phytate uaNws yog ib txoj hauv kev zoo los tiv thaiv kev mob qog noj ntshav.

Ua kom cov pob txha ntxhia ntom ntom

Phytate noj muaj kev tiv thaiv kab mob osteoporosis. Kev noj phytate tsawg yog qhov ua rau muaj mob pob txha.

Txaus lawm kev siv phytatetuaj yeem ua lub luag haujlwm tseem ceeb hauv kev tiv thaiv cov pob txha pob txha pob txha pob txha hauv cov poj niam postmenopausal.

Tiv thaiv daim tawv nqaij los ntawm UVB raug

UVB hluav taws xob ua rau cov tawv nqaij puas tsuaj, uas tuaj yeem ua rau tawv nqaij puas, mob qog noj ntshav, thiab tiv thaiv kab mob.

Cov kev tshawb fawb qhia tias phytic acid tiv thaiv cov hlwb los ntawm UVB-induced kev puas tsuaj thiab nas los ntawm UVB-induced qog.

Tej zaum yuav tiv thaiv lub plab los ntawm co toxins

Phytatetiv thaiv kab mob plab hnyuv los ntawm qee yam co toxins.

Pab tiv thaiv lub raum pob zeb

Phytic acid Calcifications nyob rau hauv lawv ob lub raum tau txo nyob rau hauv cov nas kho nrog nas, qhia nws lub peev xwm los tiv thaiv lub raum pob zeb.

Lwm txoj kev tshawb fawb tsiaj pom tias nws inhibits kev tsim ntawm calcium oxalate pob zeb.

Txo uric acid / pab nrog gout

Phytic acidLos ntawm inhibiting cov xanthine oxidase enzyme, nws tiv thaiv kev tsim ntawm uric acid thiab yuav pab tiv thaiv gout.

Kuv yuav tsum txhawj xeeb txog phytic acid?

Feem ntau tsis muaj dab tsi txhawj txog. Txawm li cas los xij, cov neeg uas muaj kev pheej hmoo ntawm cov zaub mov tsis txaus yuav tsum muaj ntau yam kev noj haus thiab cov khoom noj uas muaj phytate yuav tsum tsis txhob noj ntau dhau.

Qhov no yog qhov tseem ceeb tshwj xeeb tshaj yog rau cov neeg uas muaj hlau tsis txaus. Cov neeg tsis noj nqaij kuj muaj kev pheej hmoo.

Qhov khoom yog, muaj ob hom hlau hauv zaub mov; heme hlau thiab non-heme hlau. Heme hlau muaj nyob rau hauv cov khoom noj tsiaj xws li nqaij, thaum tsis yog-heme hlau muaj nyob hauv cov nroj tsuag.

Tsis-heme hlau tau los ntawm cov khoom noj cog qoob loo, phytic acidCov tawv nqaij raug cuam tshuam heev, thaum heme hlau tsis cuam tshuam.

Tsis tas li ntawd zinc, phytic acid Nws yog absorbed zoo dua nqaij txawm nyob rau hauv nws muaj. Yog li ntawd, phytic neeg ntxeev siabMineral deficiency tshwm sim los ntawm tin tsis muaj kev txhawj xeeb ntawm cov neeg noj nqaij.

Txawm li cas los xij, phytic acid feem ntau yog siab nyob rau hauv cov zaub mov uas tsis muaj nqaij los yog lwm yam khoom noj los ntawm tsiaj. phytate uaNws tuaj yeem yog qhov teeb meem tseem ceeb thaum nws muaj cov khoom noj uas muaj txiaj ntsig zoo.

Qhov no yog ib qho kev txhawj xeeb tshwj xeeb uas cov nplej thiab legumes ua ib feem ntawm cov khoom noj.

Koj puas tseem cuam tshuam los ntawm phytic acid? Koj tuaj yeem hais qhov koj tab tom mus.