Chii chinonzi Phytic Acid, Inokuvadza Here? Zvokudya Zvine Phytates

Zvokudya zvinovaka muviri mumiti hazviwanzogayiwa zviri nyore. Izvi zvinodaro nekuti miriwo inogona kunge ine zvinhu zvinonzi antinutrients, izvo zvinotadzisa kutorwa kwekudya.

Aya ndiwo maumbirwo emiti anogona kuderedza kutorwa kwechikafu mudumbu rekudya. 

Chii chinonzi Antinutrients?

Antinutrients mishonga yemiti inoderedza kukwanisa kwemuviri kutora kudya kwakakosha.

Izvo hazvisi izvo zvinonyanya kunetseka kune vanhu vazhinji, asi zvinogona kuva dambudziko panguva yekushaya chikafu chinovaka muviri kana pakati pevanhu vanogadzika kudya kwavo kunenge kungoita zviyo uye nyemba.

Asi antinutrients haisi nguva dzose "yakaipa." Mune zvimwe zviitiko, phytate uye antinutrients senge tannins inewo humwe hutano hunobatsira. Maantinutrients anonyanya kuzivikanwa ndeaya:

Phytate (phytic acid)

Phytate, iyo inonyanya kuwanikwa mumbeu, zviyo uye nyemba, inoderedza kunwa kwemaminerari. Izvi zvinosanganisira iron, zinc, magnesium uye calcium. Ichatsanangurwa zvakadzama gare gare muchinyorwa.

Lectins

Inowanikwa mune zvese zvekudya zvezvirimwa, kunyanya mhodzi, nyemba, uye zviyo. Vamwe lectins muhuwandu hunogona kukuvadza uye kukanganisa kutorwa kwezvokudya.

Protease inhibitors

Inowanikwa zvakanyanya pakati pezvirimwa, kunyanya mumbeu, zviyo uye nyemba. Vanovhiringidza kugayiwa kweprotein nekudzivisa ma enzymes ekugaya.

Tannins

Tanninsimhando ye enzyme inhibitor inovhiringidza kugaya zvakakwana uye inogona kukonzera kushomeka kweprotein uye matambudziko emudumbu.

Nekuti isu tinoda ma enzymes kuti anyatso gadzira chikafu uye kupa chikafu kumasero, mamorekuru anodzivisa ma enzymes anogona kukonzera kuputika, manyoka, kuvharwa uye mamwe matambudziko eGI.

oxalates

oxalates Inowanikwa muhuwandu hwepamusoro mumhando dze sesame, soya, dema uye brown mapira. Kuvapo kweaya maantinutrients kunoita kuti chirimwa (kunyanya maruva) mapuroteni "ave murombo", maererano netsvakiridzo yekunyura kwechirimwa amino acids.

Gluten

Imwe yeakanyanya kuomesesa kugaya mapuroteni ezvirimwa, gluten inhibitor enzyme yave nemukurumbira wekukonzera gastrointestinal kusagadzikana.

Gluten Kwete chete inogona kukonzera nyaya dzekugaya, asi zvakare inogona kubatsira kune leaky gut syndrome kana autoimmune chirwere, allergic reaction, uye matambudziko ekuziva.

saponins

Saponins inokanganisa gastrointestinal lining, zvichipa kune leaky gut syndrome uye autoimmune kusagadzikana.

Ivo vanonyanya kurwisa kugayiwa nevanhu uye vane kugona kupinda muropa uye kukonzeresa mhinduro dzekudzivirira.

Isoflavones

Idzi imhando yepolyphenolic antinutrient inowanikwa musoya bhinzi pamazinga epamusoro anogona kukonzera shanduko yehomoni uye kubatsira kunyaya dzekugaya.

Phytoestrogens uye vanorongwa se endocrine kukanganisa  Iwo anoonekwa seanomera-anotorwa makomisheni ane estrogenic chiitiko chinogona kukonzera shanduko inokuvadza mumazinga ehomoni.

solanine

Inowanikwa mumiriwo senge eggplant, mhiripiri uye matomatisi, iyo inobatsira inoenderera muzviitiko zvakawanda.

Asi mazinga akakwirira anogona kukonzera chepfu uye zviratidzo zvakadai sekusvotwa, manyoka, kurutsa, dumbu remudumbu, kupisa muhuro, kutemwa nemusoro uye dzungu.

chaconine

Inowanikwa muchibage nezvirimwa zvemhuri yeSolanaceae, kusanganisira mbatatisi, musanganiswa uyu unobatsira kana ukadyiwa mudiki sezvo une antifungal properties, asi unogona kukonzera matambudziko ekugaya mune vamwe vanhu, zvikuru kana ukadyiwa usina kubikwa uye wakawanda.

Maitiro ekudzikisa Antinutrients muChikafu

Kunyorovesa

Kuti uwedzere kukosha kwekudya kwebhinzi uye mamwe maruva, anowanzo kunyudzwa usiku hwose.

Zvizhinji zveantinutrients muzvokudya izvi zvinowanikwa mupeel. Sezvo akawanda maantinutrients ari kunyungudika mumvura, anonyungudika kana chikafu chanyorova.

Muma legumes, kunyura kwakawanikwa kunoderedza huwandu hwe phytate, protease inhibitors, lectins, tannins, uye calcium oxalate. Semuenzaniso, 12-hour soak inoderedza phytate content mu peas kusvika ku9%.

Mune imwe ongororo, kunwisa peas kwemaawa 6-18 kwakaderedza lectins ne38-50%, tannins ne13-25% uye protease inhibitors ne28-30%.

Zvisinei, kuderedzwa kwemaantinutrients kunoenderana nemhando ye legume. Semuyenzaniso; Kunyura itsvo bhinzi nesoya bhinzi zvishoma kunoderedza protease inhibitors.

Kunyura hakusi kwembesa chete, miriwo yemashizha inogonawo kunyoroveswa kuderedza imwe calcium oxalate. 

Kutumbuka

Nhungirwa inguva yehupenyu hwezvirimwa pazvinotanga kubuda kubva kumbeu. Iyi nzira yechisikigo inozivikanwawo sekumera.

Kuita uku kunowedzera kuwanikwa kwechikafu mumhodzi, zviyo nenyemba. Kumera kunotora mazuva mashoma uye kunogona kutangwa nematanho mashoma akareruka:

– Tanga nekugeza mhodzi kuti ubvise tsvina yose, tsvina nevhu.

- Sora mbeu mumvura inotonhora kwemaawa 2-12. Nguva yekunyura inoenderana nerudzi rwembeu.

- Sukurudza kwazvo mumvura.

- Bvisa mvura yakawanda sezvinobvira woisa mhodzi mumudziyo, unozivikanwawo sekuti inomera. Ramba kure nechiedza chezuva.

- Dzokorora kuchenesa 2-4 nguva. Izvi zvinofanira kuitwa nguva dzose kana maawa 8-12 oga oga.

Munguva yekumera, kuchinja kunoitika mukati membeu inotungamirira mukuparara kwemishonga inorwisa mabhakitiriya yakadai se phytate uye protease inhibitors.

Kumera kwakanzi kunoderedza kuwanda kwe phytate muzviyo zvakasiyana-siyana uye maruva ne 37-81%. Kune zvakare kuderera kushoma kwelectins uye protease inhibitors panguva yekumera.

Kuvirisa

KuvirisaInzira yekare yaishandiswa kuchengetedza zvokudya.

Iwo maitirwo echisikigo anoitika apo tupukanana twakadai sebhakitiriya kana mbiriso panotanga kugaya macarbohydrates muchikafu.

Kunyange zvazvo zvokudya zvakaviriswa netsaona zvichiwanzonzi zvakaora, kuviriswa kunodzorwa kunoshandiswa zvikuru mukugadzirwa kwezvokudya.

Zvigadzirwa zvekuvirisa zvinosanganisira yoghurt, chizi, waini, doro, kofi, cocoa uye soy muto.

Mumwe muenzaniso wakanaka wezvokudya zvakaviriswa chingwa chakaviriswa.

Kuvirisa muzviyo zvakasiyana-siyana uye nyemba zvinobudirira kuderedza phytates uye lectins.

Boil

Kupisa kwakanyanya, kunyanya kana kuri kufashaira, kunogona kukanganisa maantinutrients akadai selectins, tannins, uye protease inhibitors.

Imwe ongororo yakaratidza kuti kufashaira pizi kwemaminetsi makumi masere kwakarasikirwa ne80% yeprotease inhibitors, 70% yemalectins, uye 79% yematannins.

Pamusoro pezvo, calcium oxalate inowanikwa mumiriwo yeshizha yakabikwa yakabikwa inoderedzwa ne19-87%. Kusvira hakushandi zvakadaro.

Kusiyana neizvi, phytate inopisa yakasimba uye haiparadzi nyore nyore nekubikira.

Nguva yekubika inodiwa inoenderana nerudzi rweantinutrient, chigayo chekudya, uye nzira yekubika. Kazhinji, nguva yakareba yekubika inoguma nekuderedza kukuru kweantinutrients.

Iko kusanganiswa kwenzira dzakawanda kunogona kuderedza zvakanyanya antinutrients. Semuenzaniso, kunyura, kumera, uye lactic acid kuvirisa kunoderedza phytate muquinoa ne98%.

Saizvozvo, kumera uye lactic acid kuviriswa kwechibage nemhunga kunenge kunokanganisa zvachose phytate.

Nzira dzinogona kushandiswa kuderedza mamwe ekutanga antinutrients ndeaya anotevera;

Phytate (phytic acid)

Kunyura, kumera, kuvirisa.

Lectins

Kunyura, kufashaira, kuvirisa.

Tannins

Kunyura, kufashaira.

Protease inhibitors

Kunyura, kumera, kufashaira.

calcium oxalate

Kunyura, kufashaira. 

Phytic Acid uye Nutrition

Phytic acidchinhu chakasarudzika chinowanikwa mumhodzi dzezvirimwa. Iyo inozivikanwa nemhedzisiro yayo pane mineral absorption.

Phytic acid, inokanganisa kubatwa kwesimbi, zinc, uye calcium uye inogona kukudziridza kushomeka kwemaminerari. Nechikonzero ichi, inozivikanwa seanoenderera mberi.

Chii chinonzi Phytic Acid?

Phytic acid kana phytateinowanikwa mumbeu dzezvirimwa. Mumbeu, phosphorus inoshanda senzira huru yekuchengetedza.

Kana mbeu ikamera, phytate inoderedzwa uye phosphorus inobudiswa kuti ishandiswe nechirimwa chiduku.

Phytic acid Iyo inozivikanwawo se inositol hexaphosphate kana IP6. Nekuda kweiyo antioxidant maitiro, inowanzoshandiswa kutengeserana sekuchengetedza.

Zvokudya Zvine Phytic Acid

Phytic acid inowanikwa muzvokudya zvinobva mumiti chete.

Mbeu dzose dzinodyiwa, zviyo, nyemba nenzungu phytic acidIine huwandu hwakasiyana hwei, midzi uye machubhu aripowo mune zvidiki.

Chii chinonzi Phytic Acid Kukuvadza?

Inhibits mineral absorption

Phytic acidInodzivisa kubatwa kwesimbi uye zinc uye, kusvika pamwero muduku, kutora calcium.

Izvi zvinoshanda pakudya kumwe chete, kwete muswere wese wezuva rekutorwa kwese zvinovaka muviri.

Nemamwe mashoko, phytic acid Iyo inoderedza kunyura kwemamineral panguva yekudya asi haina mhedzisiro pakudya kunotevera.

Semuenzaniso, kudyisa nzungu pakati pekudya kunogona kuderedza kuwanda kwe iron, zinki, uye calcium inotorwa kubva munzungu maawa mashoma gare gare, kwete kubva mukudya kwaunodya.

Zvisinei, kana iwe uchidya zvokudya zvakakwirira mu phytate nokuda kwezvokudya zvako zvakawanda, kusakwana kwemaminerari kunogona kukura nekufamba kwenguva.

Kune avo vane kudya kwakakwana, izvi hazviwanzova nehanya, asi zvinogona kuva dambudziko guru kune avo vasina kudya kunovaka muviri uye munyika dzichiri kusimukira uko chikafu chikuru chiri zviyo kana nyemba.

Nzira yekuderedza sei Phytic Acid muZvikafu?

Zvokudya zvine phytic acidHapana chikonzero chekunyara kubva pamichero nekuti mazhinji acho (semuarumondi) ane hutano, ane hutano, uye anonaka.

Zvakare, kune vamwe vanhu, zviyo uye nyemba zvinonyanya kukosha. Nzira dzinoverengeka dzekugadzirira phytic acid inowanika muzvokudyainogona kuderedza zvakanyanya

Nzira dzinonyanya kushandiswa ndeidzi:

kunyura mumvura

Zviyo uye pulses, kazhinji phytate Inochengetwa mumvura usiku hwose kuti ideredze zviri mairi.

Kutumbuka

Kumera mhodzi, zviyo nenyemba, inozivikanwawo sekumera phytate zvinokonzera kuparadzana.

Kuvirisa

Organic acids inoumbwa panguva yekuvirisa phytate inosimudzira kupatsanurwa. Lactic acid fermentation ndiyo nzira inosarudzwa, muenzaniso wakanaka wekugadzirwa kwechigadzirwa chembiriso.

Kusanganiswa kwenzira idzi, phytate inogona kuderedza zvakanyanya zvirimo.

Ndezvipi Zvakanakira Phytic Acid?

Phytic acid, muenzaniso wakanaka wevanodyisa avo, zvichienderana nemamiriro ezvinhu, vose vari "shamwari" uye "muvengi".

Izvo zvine antioxidant

Phytic acidYakadzivirira kubva kudoro-induced chiropa kukuvara nekuvhara mahara radicals uye kuwedzera yavo antioxidant kugona.

Zvokudya zvine phytic acidFrying / kubika kunowedzera kugona kwayo kwe antioxidant.

Inoderedza kuzvimba

Phytic acidYakawanikwa kuderedza inoputika cytokines IL-8 uye IL-6, kunyanya mumasero ekoloni.

Zvinokonzera autophagy

Phytic acid yakawanikwa kukonzera autophagy.

Autophagy inzira yemasero ekuora uye kudzokorodza kwejunk mapuroteni. Inoita basa mukuparadzwa kwezvirwere mumasero edu.

Inokwanisa kurapa makonza akawanda

Phytic acid Yakawanikwa iine anti-cancer effect inopesana nemapfupa, prostate, ovarian, zamu, chiropa, colorectal, leukemia, sarcoma uye kenza yeganda.

Inoderedza mazinga eshuga

Zvidzidzo, phytateYakaratidzwa kuderedza shuga yeropa mumakonzo nemakonzo. Inoshanda muchidimbu nekuderedza chiyero che starch digestibility.

Icho chinonzi neuroprotective

Phytic acid neuroprotective mhedzisiro yakawanikwa mune sero tsika modhi yechirwere cheParkinson.

Yakawanikwa kudzivirira kubva ku6-Hydroxydopamine-induced dopaminergic neuron apoptosis, iyo inokonzera chirwere cheParkinson.

Nekukwevera autophagy, inogona zvakare kudzivirira kubva kuAlzheimer's uye zvimwe neurodegenerative zvirwere.

Inoderedza triglycerides uye inowedzera high-density lipoproteins (HDL)

Zvidzidzo, phytateakawana kuti makonzo akadzikisa triglycerides uye akawedzera HDL cholesterol (iyo yakanaka).

Kugadzirisa DNA

Phytic acid yakawana kuti inogona kupinda mumasero uye kubatsira DNA kugadzirisa kutsemuka mumatambo. Izvi, phytateNdiyo nzira inogona kushandiswa nayo kenza kudzivirira kenza.

Inowedzera bone mineral density

Phytate kushandiswa kune kudzivirira kune osteoporosis. Kuderedza phytate kushandiswa ndiyo ngozi ye osteoporosis.

Zvakwana phytate kushandiswainogona kuita basa rakakosha mukudzivirira kurasikirwa kwemamineral density muvakadzi postmenopausal.

Inodzivirira ganda kubva kuUVB kuratidzwa

Mwaranzi yeUVB inokuvadza masero eganda, anogona kukonzera kukuvara kweganda, kenza, uye kudzvinyirira immune system.

Zvidzidzo zvinoratidza kuti phytic acid inodzivirira masero kubva kukuparadzwa kweUVB-induced uye mbeva kubva kumamota anokonzerwa neUVB.

Inogona kudzivirira ura kubva kune chepfu

Phytateinodzivirira masero emudumbu kubva kune imwe chepfu.

Inobatsira kudzivirira itsvo matombo

Phytic acid Kuverengerwa muitsvo dzavo kwakaderedzwa mumakonzo akabatwa nemushonga, zvichiratidza kugona kwayo kudzivirira matombo eitsvo.

Chimwe chidzidzo chemhuka chakawana kuti chaidzivisa kuumbwa kwematombo e calcium oxalate.

Inoderedza uric acid / inobatsira negout

Phytic acidNekuvharira iyo xanthine oxidase enzyme, inodzivirira kuumbwa kweuric acid uye inogona kubatsira kudzivirira gout.

Ndinofanira kunetseka nezve phytic acid?

Kazhinji hapana chekunetsekana nacho. Nekudaro, avo vari panjodzi yekushaikwa kwemamineral vanofanirwa kusiyanisa kudya kwavo uye zvokudya zvine phytate haifaniri kudya zvakanyanya.

Izvi zvinonyanya kukosha kune avo vanotambura nekushaya iron. Vegetarians variwo panjodzi.

Chinhu ndechekuti, kune marudzi maviri esimbi muchikafu; heme iron uye isiri-heme iron. Heme iron inowanikwa muzvikafu zvemhuka zvakaita senyama, nepo kwete-heme iron inowanikwa mumiti.

Non-heme iron inowanikwa kubva mukudya-zvakagadzirwa, phytic acidGanda rinokanganiswa zvakanyanya, nepo heme iron haina kubatwa.

Pamusoro pe zinc, phytic acid Iri nani kunyura kupfuura nyama kunyange pamberi payo. Naizvozvo, phytic rebelKushaikwa kwezvicherwa zvinokonzerwa nemarata hazvinetse pakati pevanodya nyama.

Zvisinei, phytic acid inowanzokwirira mukudya kwakaderera munyama kana zvimwe zvekudya zvinobva kumhuka. phytateInogona kunge iri dambudziko rakakura kana riine chikafu chine hutano hwepamusoro.

Izvi zvinonyanya kunetseka apo zviyo uye maruva zvinoumba chikamu chikuru chekudya.

Iwe unobatwawo ne phytic acid here? Unogona kutaura zvauri kusangana nazvo.