Dimatlafatsi tse dimeleng ha se kamehla di silehang habonolo. Lebaka ke hobane litlama li ka ba le lintho tse bitsoang li-antinutrients, tse thibelang ho monya limatlafatsi.
Tsena ke metsoako ea limela e ka fokotsang ho monya ha limatlafatsi ka har'a tšilo ea lijo.
Li-Antinutrients ke Eng?
Li-antinutrients ke metsoako ea limela e fokotsang matla a 'mele a ho monya limatlafatsi tsa bohlokoa.
Ha se bothata bo boholo ho batho ba bangata, empa e ka ba bothata nakong ea khaello ea phepo e nepahetseng kapa har'a batho ba thehang lijo tsa bona hoo e batlang e le lijo-thollo le limela tsa linaoa.
Empa li-antinutrients hase kamehla li "mpe." Ka linako tse ling, phytate le li-antinutrients tse kang li-tannins le tsona li na le liphello tse molemo tsa bophelo bo botle. Li-antinutrients tse tsebahalang haholo ke:
Phytate (phytic acid)
Phytate, eo hangata e fumanoang peo, lijo-thollo le limela tsa linaoa, e fokotsa ho monya ha liminerale. Tsena li kenyelletsa tšepe, zinki, magnesium le calcium. E tla hlalosoa ka botlalo hamorao sehloohong.
Lectins
E fumaneha lijong tsohle tsa limela, haholo-holo lipeo, linaoa le lijo-thollo. Ba bang lectin ka bongata bo ka ba kotsi mme bo sitisa ho monya ha limatlafatsi.
Li-inhibitors tsa protease
E fumaneha haholo har'a limela, haholo-holo peo, lijo-thollo le linaoa. Li kena-kenana le tšilo ea protheine ka ho thibela li-enzyme tse silang lijo.
Li-tannins
Li-tanninske mofuta oa enzyme inhibitor e sitisang tshilo ya dijo e lekaneng mme e ka baka kgaello ya protheine le mathata a mala.
Hobane re hloka li-enzyme ho senya lijo hantle le ho fana ka limatlafatsi liseleng, limolek'hule tse thibelang li-enzyme li ka baka ho ruruha, letšollo, ho patoa le mathata a mang a GI.
oxalates
oxalates E fumaneha ka bongata mefuteng ea sesame, soya, millet e ntšo le e sootho. Ho ba teng ha li-antinutrients tsena ho etsa hore liprotheine tsa semela (haholo-holo limela) li "futsane", ho latela lipatlisiso tse mabapi le ho monya ha li-amino acid tsa semela.
Gluten
E 'ngoe ea tse thata ka ho fetisisa ho sila liprotheine tsa limela, gluten ke inhibitor ea enzyme e seng e tumme hampe ka ho baka bohloko ba mala.
Gluten Ha se feela hore e ka baka mathata a tšilo ea lijo, empa hape e ka kenya letsoho ho leaky gut syndrome kapa lefu la autoimmune, karabelo ea ho hana le mathata a kelello.
li-saponins
Li-saponins li ama lesela la ka mpeng, li kenya letsoho ho leaky gut syndrome le mathata a autoimmune.
Haholo-holo li hanana le tšilo ea lijo ke batho 'me li na le bokhoni ba ho kena maling le ho tsosa likarabo tsa' mele oa ho itšireletsa mafung.
Li-isoflavone
Ke mofuta oa polyphenolic antinutrient e fumanoang linaoang tsa soya maemong a holimo haholo e ka bakang liphetoho tsa lihormone le ho kenya letsoho litabeng tsa tšilo ea lijo.
Phytoestrogens 'me li hlophisoa e le mafu a endocrine Li nkoa e le metsoako e entsoeng ke limela e nang le mosebetsi oa estrogenic e ka bakang liphetoho tse kotsi maemong a li-hormone.
solanine
E fumanoa merohong e kang li-eggplant, pelepele le tamati, ke ntho e ntle ka ho fetisisa maemong a mangata.
Empa maemo a phahameng a ka baka chefo le matšoao a kang ho nyekeloa ke pelo, letšollo, ho hlatsa, mahlaba ka mpeng, ho chesa 'metso, hlooho e opang le ho tsekela.
chaconine
E fumanoa pooneng le limela tsa lelapa la Solanaceae, ho akarelletsa le litapole, motsoako ona o molemo ha o jeoa ka tekanyo e nyenyane kaha o na le thepa ea antifungal, empa e ka baka mathata a tšilo ea lijo ho batho ba bang, haholo-holo ha e jeoa e sa phehoa le ka bongata.
Ho eketsa boleng ba phepo ea linaoa le linaoa tse ling, hangata li kolobisoa ka bosiu bo le bong.
Bongata ba li-antinutrients lijong tsena li fumaneha lekhapetleng. Kaha li-antinutrients tse ngata li qhibiliha ka metsing, lia qhibiliha ha lijo li le metsi.
Limelang tsa linaoa, ho qoelisoa ho fumanoe ho fokotsa bongata ba phytate, protease inhibitors, lectins, tannins, le calcium oxalate. Ka mohlala, soak ea lihora tse 12 e fokotsa phytate content ka lierekisi ho fihlela ho 9%.
Phuputsong e 'ngoe, ho noa lierekisi ka lihora tse 6-18 ho fokolitse li-lectins ka 38-50%, tannins ka 13-25% le protease inhibitors ka 28-30%.
Leha ho le joalo, ho fokotseha ha li-antinutrients ho itšetlehile ka mofuta oa legume. Ka mohlala; Ho inela linaoa tsa liphio le soya ho fokotsa hanyenyane li-protease inhibitors.
Ho inela ha se bakeng sa limela tsa linaoa feela, meroho e makhasi le eona e ka kolobisoa ho fokotsa karolo ea calcium oxalate.
Ho hlaha
Lehlomela ke nako ea potoloho ea bophelo ea limela ha li qala ho hlaha ho tloha peo. Ts'ebetso ena ea tlhaho e boetse e tsejoa e le ho mela.
Mokhoa ona o eketsa ho fumaneha ha limatlafatsi peōng, lijo-thollo le limela tsa linaoa. Ho mela ho nka matsatsi a 'maloa' me ho ka qalisoa ka mehato e seng mekae e bonolo:
- Qala ka ho hlatsoa lipeo ho tlosa litšila tsohle, litšila le mobu.
- Kenya peo metsing a batang ka lihora tse 2-12. Nako ea ho inela e itšetlehile ka mofuta oa peo.
- Li hlatsoe hantle ka metsing.
- Hlakola metsi a mangata ka moo u ka khonang 'me u behe lipeo ka har'a sets'oants'o, se tsejoang hape e le lehlomela. Qoba hole le khanya ea letsatsi.
- Pheta ho hlatsoa ka makhetlo a 2-4. Sena se lokela ho etsoa khafetsa kapa lihora tse ling le tse ling tse 8-12.
Nakong ea ho mela, liphetoho li etsahala ka har'a peō e lebisang ho senyeha ha likokoana-hloko tse kang phytate le protease inhibitors.
Ho tlalehoa hore ho mela ho fokotsa palo ea phytate lijo-thollo tse fapa-fapaneng le limela tsa linaoa ka 37-81%. Ho boetse ho na le phokotseho e nyane ea li-lectins le li-protease inhibitors nakong ea ho mela.
Ho bela
Ho belaKe mokhoa oa khale o neng o sebelisoa ho boloka lijo.
Ke ts'ebetso ea tlhaho e etsahalang ha likokoana-hloko tse kang libaktheria kapa tomoso li qala ho sila lik'habohaedreite lijong.
Le hoja hangata lijo tse lomositsoeng ka phoso li nkoa li senyehile, ho belisoa ho laoloang ho sebelisoa haholo tlhahisong ea lijo.
Lihlahisoa tsa ho belisoa li kenyelletsa yoghurt, chisi, veine, biri, kofi, cocoa le soy sauce.
Mohlala o mong o motle oa lijo tse lomositsoeng ke bohobe bo lomositsoeng.
Ho belisoa ka lijo-thollo tse fapa-fapaneng le limela tsa linaoa ka katleho ho fokotsa phytates le lectins.
Pheha
Mocheso o phahameng, haholo-holo ha o belisoa, o ka theola li-antinutrients tse kang lectins, tannins, le protease inhibitors.
Phuputso e 'ngoe e bontšitse hore lierekisi tse belang metsotso e 80 li lahlehetsoe ke 70% ea li-protease inhibitors, 79% ea li-lectins, le 69% ea li-tannins.
Ho feta moo, calcium oxalate e fumanoang merohong e tala e phehiloeng e fokotsehile ka 19-87%. Ho futhumala ha mouoane ha ho atlehe hakaalo.
Ka lehlakoreng le leng, phytate e tsitsitse mocheso 'me ha e bole habonolo ka ho belisoa.
Nako e hlokahalang ea ho pheha e itšetlehile ka mofuta oa antinutrient, leloala la lijo, le mokhoa oa ho pheha. Ka kakaretso, nako e telele ea ho pheha e baka phokotso e kholo ea li-antinutrients.
Ho kopanya mekhoa e mengata ho ka fokotsa haholo li-antinutrients. Mohlala, ho inela, ho mela, le ho belisoa ha lactic acid ho fokotsa phytate ho quinoa ka 98%.
Ka mokhoa o ts'oanang, ho mela le ho belisoa ha lactic acid ea poone le mabele ho batla ho theola phytate ka botlalo.
Mekhoa e ka sebelisoang ho fokotsa tse ling tsa li-antinutrients tsa motheo ke tse latelang;
Phytic acidke ntho ea tlhaho e ikhethang e fumanoang peong ea limela. E tsebahala ka liphello tsa eona ho monyeng ha liminerale.
Phytic acid, e sitisa ho monya ha tšepe, zinki le k’halsiamo ’me e ka ba le khaello ea liminerale. Ka lebaka lena, e tsejoa e le antinutrient.
Phytic Acid ke eng?
Phytic acid kapa phytatee fumanoang peong ya dimela. Ka peo, phosphorus e sebetsa e le mokhoa o ka sehloohong oa polokelo.
Ha peo e mela, phytate e senyeha mme phosphorus e lokolloa bakeng sa ho sebelisoa ke semela se senyenyane.
Phytic acid E boetse e tsejoa e le inositol hexaphosphate kapa IP6. Ka lebaka la thepa ea eona ea antioxidant, hangata e sebelisoa khoebong e le seretse.
Lijo tse nang le Phytic Acid
Phytic acid e fumanoang feela dijong tse tswang dimeleng.
Lipeo tsohle tse jeoang, lijo-thollo, linaoa le linate phytic acidE na le mefuta e fapaneng ea i, metso le li-tubers le tsona li teng ka bongata bo fokolang.
Likotsi tsa Phytic Acid ke life?
E thibela ho kenngoa ha liminerale
Phytic acidE thibela ho monya ha tšepe le zinki, 'me, ho isa bohōleng bo fokolang, ho monya khalsiamo.
Sena se sebetsa ho lijo tse le 'ngoe, eseng ho pholletsa le letsatsi bakeng sa ho monya limatlafatsi tsohle.
Ka mantsoe a mang, phytic acid E fokotsa ho monya liminerale nakong ea lijo empa ha e na phello lijong tse latelang.
Ka mohlala, ho ja matokomane nakong ea lijo ho ka fokotsa tšepe, zinki le k’halsiamo tse monyang ka mor’a lihora tse seng kae hamorao, eseng lijong tseo u li jang.
Leha ho le joalo, ha u ja lijo tse nang le phytate e ngata bakeng sa lijo tsa hau tse ngata, bofokoli ba liminerale bo ka ba teng ha nako e ntse e ea.
Bakeng sa ba nang le phepo e nepahetseng, sena ha se hangata se tšoenyang, empa e ka ba bothata bo boholo ho ba haelloang ke phepo e nepahetseng le linaheng tse tsoelang pele moo lijo tse ka sehloohong e leng lijo-thollo kapa linaoa.
Mokhoa oa ho Fokotsa Phytic Acid Lijong?
Lijo tse nang le phytic acidHa ho hlokahale ho qoba litholoana hobane bongata ba tsona (joaloka lialmonde) li na le phepo, li phetse hantle ebile li monate.
Hape, ho batho ba bang, lijo-thollo le linaoa ke lijo tsa mantlha.Mekhoa e mengata ea ho lokisetsa phytic acid e teng lijonge ka fokotsoa haholo
Mekhoa e sebelisoang haholo ke:
ho inela ka metsing
Lijo-thollo le pulses, ka kakaretso phytate E bolokoa ka metsing bosiu bo le bong ho fokotsa litaba tsa eona.
Ho hlaha
Peō e melang, lijo-thollo le limela tsa linaoa, tse tsejoang hape e le ho mela phytate e bakang karohano.
Ho bela
Li-asiti tsa Organic tse entsoeng nakong ea ho belisoa phytate e khothalletsa ho arohana. Lactic acid fermentation ke mokhoa o ratoang, mohlala o motle oa ho lokisoa ha sehlahisoa se lomositsoeng.
Ho kopanya mekhoa ena, phytate e ka fokotsa litaba tsa eona haholo.
Melemo ea Phytic Acid ke Efe?
Phytic acid, ke mohlala o motle oa ba fepa bao, ho itšetlehile ka maemo, ka bobeli e le "motsoalle" le "sera".
Ke antioxidant
Phytic acidE ne e sireletsa khahlanong le kotsi ea sebete e bakoang ke joala ka ho thibela li-radicals tsa mahala le ho eketsa matla a tsona a antioxidant.
Lijo tse nang le phytic acidHo halika / ho pheha ho eketsa matla a eona a antioxidant.
E fokotsa ho ruruha
Phytic acidHo fumanoe hore e fokotsa li-cytokine tsa ho ruruha IL-8 le IL-6, haholo-holo liseleng tsa colon.
E baka autophagy
Phytic acid e fumanoa ho susumetsa autophagy.
Autophagy ke ts'ebetso ea cellular bakeng sa ho bola le ho nchafatsa liprotheine tse se nang thuso. E phetha karolo ea ho timetsa likokoana-hloko liseleng tsa rona.
E na le monyetla oa ho phekola mefuta e mengata ea mofetše
Phytic acid E fumanoe e e-na le phello e khahlanong le kankere khahlanong le masapo, prostate, ovarian, sefuba, sebete, colorectal, leukemia, sarcoma le kankere ea letlalo.
Lithuto, phytateE bontšitsoe ho fokotsa tsoekere ea mali ho litoeba le likhoto. E sebetsa ka karolo e 'ngoe ka ho fokotsa sekhahla sa tšilo ea starch.
Ke neuroprotective
Phytic acid Litlamorao tsa neuroprotective li fumanoe mokhoeng oa setso sa lisele tsa lefu la Parkinson.
E fumanoe e sireletsa khahlanong le 6-Hydroxydopamine-induced dopaminergic neuron apoptosis, e bakang lefu la Parkinson.
Ka ho susumetsa autophagy, e kanna ea sireletsa khahlano le mafu a Alzheimer's le a mang a neurodegenerative.
E fokotsa li-triglycerides le ho eketsa lipoprotein tse phahameng haholo (HDL)
Lithuto, phytatee fumane hore likhoto li theola triglycerides le ho eketsa k'holeseterole ea HDL (e ntle).
E lokisa DNA
Phytic acid e fumane hore e ka kena liseleng le ho thusa DNA ho lokisa lekhalo la likhoele. Sena, phytateKe mokhoa o ka sebelisoang ho thibela mofetše.
E eketsa bongata ba liminerale tsa masapo
Phytate tšebeliso e na le phello e sireletsang khahlanong le lefu la ho fokola ha masapo. Tšebeliso e tlaase ea phytate ke ntlha ea kotsi ea lefu la ho fokola ha masapo.
Ho lekane tšebeliso ea phytatee ka 'na ea phetha karolo ea bohlokoa ho thibela tahlehelo ea masapo a masapo ho basali ba postmenopausal.
E sireletsa letlalo ho pepesehela UVB
Mahlaseli a UVB a senya lisele tsa letlalo, tse ka bakang tšenyo ea letlalo, kankere le ho hatella sesole sa 'mele.
Liphuputso li bontša hore phytic acid e sireletsa lisele tse tsoang timetsong e bakoang ke UVB le litoeba ho tsoa lihlahala tse bakoang ke UVB.
E ka sireletsa mala ho chefo
Phytatee sireletsa lisele tsa mala ho chefo e itseng.
E thusa ho thibela majoe a liphio
Phytic acid Li-calcification tsa liphio tsa bona li ile tsa fokotsoa ho likhoto tse tšoaroang ka likhoto, tse bontšang bokhoni ba eona ba ho thibela majoe a liphio.
Phuputso e 'ngoe ea liphoofolo e fumane hore e thibela ho thehoa ha majoe a calcium oxalate.
E fokotsa uric acid / e thusa ka gout
Phytic acidKa ho thibela enzyme ea xanthine oxidase, e thibela ho thehoa ha uric acid mme e ka thusa ho thibela gout.
Na ke lokela ho tšoenyeha ka phytic acid?
Ka kakaretso ha ho letho leo u ka tšoenyehang ka lona. Leha ho le joalo, ba kotsing ea khaello ea liminerale ba lokela ho fapanyetsana lijo tsa bona le lijo tse nang le phytate ha ea lokela ho ja ho feta tekano.
Sena ke sa bohlokoa haholo ho ba nang le khaello ea tšepe. Batho ba jang meroho le bona ba kotsing.
Taba ke hore, ho na le mefuta e ’meli ea tšepe lijong; tšepe ea heme le tšepe e seng ea heme. Heme iron e fumaneha lijong tsa liphoofolo tse kang nama, athe tšepe e se nang heme e fumanoa limeleng.
Non-heme iron e fumanoang lijong tse tsoang limela, phytic acidLetlalo le ameha haholo, athe heme iron ha e amehe.
Holim'a moo zinki,phytic acid E monyela hamolemo ho feta nama leha e le teng. Hobane, mofetoheli oa phyticKhaello ea liminerale e bakoang ke thini ha e amehe har'a batho ba jang nama.
Leha ho le joalo, phytic acid e atisa ho ja lijo tse fokolang ka nama kapa lijo tse ling tse tsoang liphoofolong. phytateE ka ba bothata bo boholo ha e e-na le lijo tse nang le phepo e ntle haholo.
Sena se tšoenya haholo moo lijo-thollo le linaoa li etsang karolo e kholo ea lijo.
Na le uena u angoa ke phytic acid? U ka fana ka maikutlo a seo u leng ho sona.
