Kodi Phytic Acid Ndi Chiyani, Ndi Yowopsa? Zakudya Zokhala ndi Phytates

Zakudya zopatsa thanzi m'zomera sizigayidwa mosavuta. Izi ndichifukwa choti zitsamba zimatha kukhala ndi zinthu zotchedwa antinutrients, zomwe zimalepheretsa kuyamwa kwa michere.

Izi ndi zomera zomwe zimatha kuchepetsa kuyamwa kwa zakudya m'mimba. 

Kodi ma Antinutrients ndi chiyani?

Antinutrients ndi mankhwala a zomera omwe amachepetsa mphamvu ya thupi kutenga zakudya zofunika.

Iwo sali odetsa nkhaŵa kwambiri kwa anthu ambiri, koma akhoza kukhala vuto panthawi ya kusowa kwa zakudya m'thupi kapena pakati pa anthu omwe amadya zakudya zawo pokhapokha pambewu ndi nyemba.

Koma antinutrients si nthawi zonse "zoipa." Nthawi zina, phytate ndi antinutrients monga tannins amakhalanso ndi zotsatira zopindulitsa pa thanzi. Ma antinutrients odziwika kwambiri ndi awa:

Phytate (phytic acid)

Phytate, yomwe imapezeka kwambiri mumbewu, mbewu ndi nyemba, imachepetsa kuyamwa kwa mchere. Izi zikuphatikizapo chitsulo, zinc, magnesium ndi calcium. Idzafotokozedwa mwatsatanetsatane pambuyo pake m'nkhaniyo.

lectins

Zimapezeka muzakudya zonse za mbewu, makamaka mbewu, nyemba, ndi mbewu. Ena lectins zambiri zimatha kukhala zovulaza ndikusokoneza kuyamwa kwa michere.

Ma protease inhibitors

Amapezeka kwambiri pakati pa zomera, makamaka mumbewu, mbewu ndi nyemba. Amasokoneza kagayidwe ka mapuloteni poletsa ma enzymes am'mimba.

Ma tannins

Ma tanninsndi mtundu wa enzyme inhibitor yomwe imasokoneza chakudya chokwanira ndipo ingayambitse kusowa kwa mapuloteni komanso mavuto a m'mimba.

Chifukwa timafunikira ma enzymes kuti tigwiritse ntchito bwino chakudya ndikupereka michere m'maselo, mamolekyu omwe amalepheretsa ma enzymes amatha kuyambitsa kutupa, kutsekula m'mimba, kudzimbidwa ndi mavuto ena a GI.

oxalates

oxalates Amapezeka kwambiri mumitundu ya sesame, soya, black and brown mapira. Kukhalapo kwa antinutrients izi kumapangitsa kuti mapuloteni (makamaka nyemba) akhale "osauka," malinga ndi kafukufuku wokhudza kuyamwa kwa amino acid.

Mchere wogwirizanitsa

Chimodzi mwazinthu zovuta kwambiri kugaya mapuloteni a zomera, gluten ndi enzyme inhibitor yomwe yadziwika kwambiri chifukwa choyambitsa m'mimba.

Mchere wogwirizanitsa Sizingangoyambitsa vuto la m'mimba, komanso zimatha kuyambitsa leaky gut syndrome kapena matenda a autoimmune, matupi awo sagwirizana, komanso zovuta zakuzindikira.

saponins

Ma Saponins amakhudza matumbo am'mimba, zomwe zimapangitsa kuti leaky gut syndrome ndi matenda a autoimmune.

Amalimbana kwambiri ndi chimbudzi cha anthu ndipo amatha kulowa m'magazi ndikuyambitsa mayankho a chitetezo cha mthupi.

Ma isoflavones

Izi ndi mtundu wa polyphenolic antinutrient yomwe imapezeka mu soya pamlingo wapamwamba kwambiri womwe ungayambitse kusintha kwa mahomoni ndikupangitsa kuti kugaya chakudya.

Phytoestrogens ndipo amagawidwa ngati zovuta za endocrine  Amaonedwa kuti ndi mankhwala opangidwa ndi zomera omwe ali ndi ntchito ya estrogenic yomwe ingayambitse kusintha koopsa kwa mahomoni.

solanine

Amapezeka mumasamba monga biringanya, tsabola ndi tomato, ndizothandiza nthawi zambiri.

Koma mlingo waukulu ungayambitse poizoni ndi zizindikiro monga nseru, kutsegula m'mimba, kusanza, kupweteka m'mimba, kutentha pakhosi, kupweteka mutu ndi chizungulire.

chaconine

Amapezeka mu chimanga ndi zomera za banja la Solanaceae, kuphatikizapo mbatata, mankhwalawa ndi opindulitsa akamadyedwa pang'ono chifukwa ali ndi antifungal properties, koma angayambitse mavuto a m'mimba mwa anthu ena, makamaka akamadya osaphika komanso ochuluka.

Momwe Mungachepetsere Ma Antinutrients mu Zakudya

Kutota

Pofuna kukulitsa thanzi la nyemba ndi nyemba zina, nthawi zambiri zimanyowa usiku wonse.

Zambiri za antinutrients muzakudyazi zimapezeka mu peel. Popeza mankhwala ambiri oletsa zakudya m’thupi amasungunuka m’madzi, amasungunuka chakudya chikanyowa.

Mu nyemba, kuthira kwapezeka kuti kumachepetsa kuchuluka kwa phytate, protease inhibitors, lectins, tannins, ndi calcium oxalate. Mwachitsanzo, kunyowa kwa maola 12 kumachepetsa phytate zomwe zili mu nandolo mpaka 9%.

Mu kafukufuku wina, kuthira nandolo kwa maola 6-18 kunachepetsa ma lectin ndi 38-50%, tannins ndi 13-25% ndi protease inhibitors ndi 28-30%.

Komabe, kuchepetsa kwa antinutrients kumadalira mtundu wa nyemba. Mwachitsanzo; Kuviika nyemba za impso ndi soya kumachepetsa pang'ono ma protease inhibitors.

Kuviika sikungodya nyemba, masamba amasamba amathanso kunyowetsedwa kuti achepetse calcium oxalate. 

Kuphuka

Mphukira ndi nthawi ya moyo wa zomera pamene zimayamba kuphuka kuchokera ku mbewu. Njira yachilengedwe imeneyi imatchedwanso kumera.

Izi zimawonjezera kupezeka kwa michere mumbewu, mbewu ndi nyemba. Kumera kumatenga masiku angapo ndipo kutha kuyambika ndi njira zingapo zosavuta:

- Yambani ndikutsuka njere kuti muchotse litsiro, zinyalala ndi dothi lonse.

- Zilowerereni mbewu m'madzi ozizira kwa maola 2-12. Nthawi yovina imadalira mtundu wa mbewu.

- Muzimutsuka bwinobwino m'madzi.

- Thirani madzi ambiri momwe mungathere ndikuyika njerezo mu chidebe, chomwe chimatchedwanso kumera. Khalani kutali ndi kuwala kwa dzuwa.

- Bwerezani rinsing 2-4 zina. Izi ziyenera kuchitika pafupipafupi kapena maola 8-12 aliwonse.

Pakumera, kusintha kumachitika mkati mwa mbewu zomwe zimabweretsa kuwonongeka kwa ma antinutrients monga phytate ndi protease inhibitors.

Kumera kwanenedwa kuti kumachepetsa kuchuluka kwa phytate mumbewu zosiyanasiyana ndi nyemba ndi 37-81%. Palinso kuchepa pang'ono kwa ma lectins ndi ma protease inhibitors pakumera.

Kuwira

KuwiraNdi njira yakale imene anthu ankagwiritsa ntchito posunga chakudya.

Ndizochitika zachilengedwe zomwe zimachitika pamene tizilombo tating'onoting'ono monga mabakiteriya kapena yisiti timayamba kugaya chakudya chamafuta.

Ngakhale kuti zakudya zofufumitsa mwangozi kaŵirikaŵiri zimaonedwa kuti zawonongeka, kupesa kolamulirika kumagwiritsiridwa ntchito kwambiri popanga zakudya.

Zopangira fermentation zimaphatikizapo yoghurt, tchizi, vinyo, mowa, khofi, koko ndi msuzi wa soya.

Chitsanzo china chabwino cha zakudya zofufumitsa ndi mkate wotupitsa.

Kuwira mu mbewu zosiyanasiyana ndi nyemba kumachepetsa bwino ma phytates ndi lectins.

Wiritsani

Kutentha kwakukulu, makamaka kuwiritsa, kumatha kuwononga antinutrients monga lectin, tannins, ndi protease inhibitors.

Kafukufuku wina adawonetsa kuti nandolo zowira kwa mphindi 80 zidataya 70% ya protease inhibitors, 79% ya ma lectins, ndi 69% ya ma tannins.

Kuphatikiza apo, calcium oxalate yomwe imapezeka mumasamba owiritsa owiritsa amachepetsedwa ndi 19-87%. Kuwotcha sikothandiza.

Mosiyana ndi zimenezi, phytate ndi yokhazikika kutentha ndipo sichiwola mosavuta ndi kuwira.

Nthawi yophika yofunikira imadalira mtundu wa antinutrient, mphero ya chakudya, ndi njira yophikira. Nthawi zambiri, kuphika nthawi yayitali kumabweretsa kuchepa kwakukulu kwa ma antinutrients.

Kuphatikiza njira zambiri kungachepetse kwambiri antinutrients. Mwachitsanzo, kuviika, kumera, ndi kuwira kwa lactic acid kumachepetsa phytate mu quinoa ndi 98%.

Momwemonso, kuphuka ndi lactic acid fermentation ya chimanga ndi manyuchi pafupifupi kumawononga phytate.

Njira zomwe zingagwiritsidwe ntchito kuchepetsa zina mwazofunikira za antinutrients ndi izi;

Phytate (phytic acid)

Kunyowa, kumera, fermentation.

lectins

Kuwukha, kuwira, fermentation.

Ma tannins

Kuwuka, kuwira.

Ma protease inhibitors

Kuwukha, kuphuka, kuwira.

calcium oxalate

Kuwuka, kuwira. 

Phytic Acid ndi Nutrition

Phytic acidndi chinthu chapadera chachilengedwe chomwe chimapezeka mumbewu zambewu. Amadziwika ndi zotsatira zake pa kuyamwa kwa mineral.

Phytic acid, imalepheretsa kuyamwa kwa iron, zinki, ndi calcium ndipo imatha kukhala ndi vuto la kuchepa kwa mchere. Pachifukwa ichi, amadziwika kuti antinutrient.

Kodi Phytic Acid ndi chiyani?

Phytic acid kapena phytatezopezeka mu mbewu za zomera. Mbeu, phosphorous imakhala ngati njira yosungiramo.

Mbewu zikamera, phytate imawonongeka ndipo phosphorous imatulutsidwa kuti igwiritsidwe ntchito ndi chomera chaching'ono.

Phytic acid Imadziwikanso kuti inositol hexaphosphate kapena IP6. Chifukwa cha antioxidant katundu wake, nthawi zambiri amagwiritsidwa ntchito pamalonda ngati chosungira.

Zakudya Zokhala ndi Phytic Acid

Phytic acid amapezeka muzakudya zochokera ku zomera zokha.

Mbewu zonse zodyedwa, nyemba, nyemba ndi mtedza phytic acidLili ndi mitundu yosiyanasiyana ya i, mizu ndi ma tubers amapezekanso pang'ono.

Kodi Phytic Acid Harms ndi chiyani?

Imalepheretsa kuyamwa kwa mineral

Phytic acidImalepheretsa kuyamwa kwachitsulo ndi zinki ndipo, pang'ono, kuyamwa kwa calcium.

Izi zikugwira ntchito pa chakudya chimodzi, osati tsiku lonse kuti mayamwidwe a zakudya zonse.

Mwanjira ina, phytic acid Amachepetsa kuyamwa kwa mchere panthawi ya chakudya koma alibe mphamvu pa chakudya chotsatira.

Mwachitsanzo, kudya mtedza pakati pa chakudya kungachepetse kuchuluka kwa ayironi, zinki, ndi kashiamu zomwe zimatengedwa mu mtedza patatha maola ochepa, osati pazakudya zimene mumadya.

Komabe, mukamadya zakudya zambiri za phytate pazakudya zanu zambiri, kuchepa kwa mchere kumatha kukula pakapita nthawi.

Kwa iwo omwe ali ndi zakudya zopatsa thanzi, izi sizikhala zodetsa nkhawa, koma zimatha kukhala vuto lalikulu kwa omwe alibe chakudya chokwanira komanso m'mayiko omwe akutukuka kumene kumene chakudya chachikulu ndi tirigu kapena nyemba.

Momwe Mungachepetsere Phytic Acid mu Zakudya?

Zakudya zomwe zili ndi phytic acidPalibe chifukwa chosiya zipatso chifukwa ambiri aiwo (monga ma amondi) ndi opatsa thanzi, athanzi, komanso okoma.

Komanso, kwa anthu ena, mbewu ndi nyemba ndizofunikira kwambiri. Njira zingapo zokonzekera phytic acid zili mu zakudyaakhoza kuchepetsa kwambiri

Njira zomwe zimagwiritsidwa ntchito kwambiri ndi izi:

kumizidwa m'madzi

Zipatso ndi masamba, kawirikawiri phytate Amasungidwa m'madzi usiku wonse kuti achepetse zomwe zili.

Kuphuka

Kumera mbewu, mbewu ndi nyemba, zomwe zimadziwikanso kuti kumera phytate zimayambitsa kulekana.

Kuwira

Organic zidulo anapanga pa nayonso mphamvu phytate amalimbikitsa kugawanika. Lactic acid fermentation ndiyo njira yokondedwa, chitsanzo chabwino chomwe ndi kukonzekera kwa chotupitsa.

Kuphatikiza njira izi, phytate akhoza kuchepetsa kwambiri zomwe zili.

Kodi Ubwino wa Phytic Acid Ndi Chiyani?

Phytic acid, ndi chitsanzo chabwino cha odyetsa omwe, malingana ndi momwe zinthu ziliri, onse ndi "bwenzi" ndi "mdani".

Ndi antioxidant

Phytic acidImateteza ku kuvulala kwachiwindi komwe kumayambitsidwa ndi mowa mwa kutsekereza ma free radicals ndikukweza mphamvu zawo za antioxidant.

Zakudya zomwe zili ndi phytic acidKuwotcha / kuphika kumawonjezera mphamvu yake ya antioxidant.

Amachepetsa kutupa

Phytic acidZapezeka kuti zimachepetsa kutupa kwa cytokines IL-8 ndi IL-6, makamaka m'maselo a m'matumbo.

Zimayambitsa autophagy

Phytic acid Amadziwika kuti amayambitsa autophagy.

Autophagy ndi njira yama cell pakuwola ndikubwezeretsanso mapuloteni opanda pake. Zimagwira ntchito pakuwononga tizilombo toyambitsa matenda m'maselo athu.

Ali ndi kuthekera kochiza makhansa angapo

Phytic acid Zapezeka kuti zili ndi anti-cancer effect motsutsana ndi mafupa, prostate, ovarian, bere, chiwindi, colorectal, leukemia, sarcoma ndi khansa yapakhungu.

Amachepetsa kuchuluka kwa shuga m'magazi

Maphunziro, phytateZawonetsedwa kuti zimachepetsa shuga wamagazi mu mbewa ndi makoswe. Zimagwira ntchito pang'onopang'ono pochepetsa kuchepa kwa wowuma.

Ndi neuroprotective

Phytic acid Zotsatira za neuroprotective zapezeka mumtundu wa cell Culture wa matenda a Parkinson.

Zapezeka kuti zimateteza ku 6-Hydroxydopamine-induced dopaminergic neuron apoptosis, yomwe imayambitsa matenda a Parkinson.

Poyambitsa autophagy, imatha kuteteza ku Alzheimer's ndi matenda ena a neurodegenerative.

Amachepetsa triglycerides ndikuwonjezera high-density lipoproteins (HDL)

Maphunziro, phytateanapeza kuti makoswe amatsitsa triglycerides ndikuwonjezera HDL cholesterol (yabwino).

Kukonza DNA

Phytic acid adapeza kuti imatha kulowa m'maselo ndikuthandiza DNA kukonza kusweka kwa zingwe. Izi, phytateNdi njira yomwe khansa ingatetezere khansa.

Kumawonjezera fupa la mineral kachulukidwe

Phytate kumwa kumateteza ku matenda osteoporosis. Kutsika kwa phytate ndi chiopsezo cha osteoporosis.

Zokwanira kumwa phytateZitha kukhala ndi gawo lofunikira popewa kutayika kwa mchere wam'mafupa mwa amayi omwe ali ndi vuto losiya kusamba.

Amateteza khungu ku UVB

Ma radiation a UVB amawononga maselo a khungu, omwe amatha kuwononga khungu, khansa, komanso kufooketsa chitetezo cha mthupi.

Kafukufuku akuwonetsa kuti phytic acid imateteza maselo ku chiwonongeko chopangidwa ndi UVB ndi mbewa ku zotupa zopangidwa ndi UVB.

Itha kuteteza m'matumbo ku poizoni

Phytateimateteza maselo am'mimba ku poizoni wina.

Amathandiza kupewa impso miyala

Phytic acid Ma calcifications mu impso zawo adachepetsedwa mu makoswe omwe amathandizidwa ndi makoswe, zomwe zikuwonetsa kuthekera kwake kuteteza miyala ya impso.

Kafukufuku wina wa nyama adapeza kuti amalepheretsa mapangidwe a miyala ya calcium oxalate.

Amachepetsa uric acid / amathandiza ndi gout

Phytic acidPoletsa enzyme ya xanthine oxidase, imalepheretsa mapangidwe a uric acid ndipo imatha kuteteza gout.

Kodi ndiyenera kuda nkhawa ndi phytic acid?

Nthawi zambiri palibe chodetsa nkhawa. Komabe, omwe ali pachiwopsezo chosowa mchere ayenera kusiyanitsa zakudya zawo komanso zakudya zomwe zili ndi phytate sayenera kudya mopitirira muyeso.

Izi ndizofunikira makamaka kwa omwe akuvutika ndi kusowa kwachitsulo. Odya zamasamba nawonso ali pachiwopsezo.

Nkhani yake ndi yakuti, pali mitundu iwiri yachitsulo m’zakudya; chitsulo cha heme ndi chitsulo chosakhala cha heme. Chitsulo cha heme chimapezeka muzakudya zochokera ku nyama monga nyama, pomwe chitsulo chosakhala cha heme chimapezeka muzomera.

Chitsulo chosakhala cha heme chotengedwa ku zakudya zochokera ku zomera, phytic acidKhungu limakhudzidwa kwambiri, pomwe chitsulo cha heme sichimakhudzidwa.

Kuwonjezera apo nthaka, phytic acid Ndi bwino kuyamwa kuposa nyama ngakhale pamaso pake. Chifukwa chake, phytic rebelKuperewera kwa mchere chifukwa cha malata sikudetsa nkhawa anthu odya nyama.

Komabe, phytic acid nthawi zambiri imakhala ndi zakudya zopanda nyama kapena zakudya zina zochokera ku nyama. phytateLitha kukhala vuto lalikulu ngati lili ndi zakudya zopatsa thanzi kwambiri.

Izi ndizodetsa nkhawa kwambiri pomwe mbewu ndi nyemba zimapanga gawo lalikulu lazakudya.

Kodi mumakhudzidwanso ndi phytic acid? Mutha kuyankha zomwe mukukumana nazo.