Yintoni iPhytic Acid, Ngaba Iyingozi? Ukutya okuqulathe iiPhytates

Izondlo kwizityalo azisoloko zityiswa lula. Oku kungenxa yokuba izityalo zisenokuba nezinto ezibizwa ngokuba zii-antinutrients, eziphazamisana nokufunxeka kwezondlo.

Ezi zityalo zezityalo ezinokunciphisa ukufunxwa kwezondlo kwi-digestive tract. 

Yintoni i-Antinutrients?

Amachiza alwa nesondlo ziikhompawundi zezityalo ezinciphisa amandla omzimba okufunxa izondlo ezibalulekileyo.

Abayiyo inkxalabo enkulu kubantu abaninzi, kodwa inokuba yingxaki ngexesha lokungondleki okanye phakathi kwabantu abasekela ukutya kwabo phantse ngokukodwa kwiinkozo kunye nemifuno.

Kodwa i-antinutrients ayisoloko "imbi." Kwezinye iimeko, i-phytate kunye ne-antinutrients ezifana ne-tannins nazo zineziphumo eziluncedo kwimpilo. Awona aziwa kakhulu achasene nezondlo zezi:

I-Phytate (i-phytic acid)

I-Phytate, efumaneka kakhulu kwimbewu, iinkozo kunye nemifuno, iyanciphisa ukufunxa kweeminerali. Ezi ziquka isinyithi, i-zinc, i-magnesium kunye ne-calcium. Kuya kucaciswa ngokweenkcukacha kamva kwinqaku.

IiLectins

Ifumaneka kuko konke ukutya kwezityalo, ngakumbi iimbewu, iimbotyi kunye neenkozo. Abanye iilektini Ngomlinganiselo ophezulu unokuba yingozi kwaye uphazamise ukufunxa izondlo.

Iiprotease inhibitors

Ifumaneka kakhulu phakathi kwezityalo, ngakumbi kwimbewu, iinkozo kunye nemifuno. Ziyaphazamisana neprotheyini yokugaya ngokuthintela i-enzymes yokugaya.

IiTannins

IiTanninsluhlobo lwe-enzyme inhibitor olukhusela ukutya okwaneleyo kwaye lunokubangela ukungabikho kweprotheni kunye neengxaki zesisu.

Ngenxa yokuba sifuna i-enzymes ukuze i-metabolize ngokufanelekileyo ukutya kunye nokuhambisa izondlo kwiiseli, iimolekyuli ezivimbela i-enzymes zingabangela ukuqunjelwa, urhudo, ukuqhina, kunye nezinye iingxaki ze-GI.

oxalates

oxalates Ifumaneka kwezona zixa ziphezulu kwiindidi zesesame, zesoya, ezimnyama namdaka. Ubukho bezi zinto zichasene nesondlo zenza isityalo (ingakumbi i-legume) iiproteni "zomgangatho ophantsi," ngokophando malunga nokufunxa kwezityalo ze-amino acid.

Abanyolukile

I-Gluten, enye yezona zinto zinzima kakhulu zokugaya iiprotheni zezityalo, yi-enzyme inhibitor eye yaduma kakubi ngokubangela uxinzelelo lwesisu.

Abanyolukile Ayinako nje ukubangela imiba yokugaya ukutya, kodwa inokuba negalelo kwi-leaky gut syndrome okanye isifo esizimelayo, ukuchasana nokwaliwa, kunye neengxaki zengqondo.

iisaponins

I-Saponins ichaphazela i-gastrointestinal lining, igalelo kwi-leaky gut syndrome kunye nokuphazamiseka kwe-autoimmune.

Ziyaxhathisa ngokukodwa ukugaywa ngabantu kwaye zikwazi ukungena kwigazi kwaye zibangele iimpendulo ze-immune.

isoflavaones

Ziluhlobo lwe-polyphenolic antinutrient efumaneka kumanqanaba aphezulu kwiimbotyi zesoya, ezinokubangela utshintsho lwehomoni kunye negalelo kwiingxaki zokwetyisa.

Phytoestrogens Zihlelwa njenge kwaye ukuphazamiseka kwe-endocrine  zibhekwa njengezityalo ezithathwe kwizityalo kunye nomsebenzi we-estrogenic onokubangela utshintsho oluyingozi kumanqanaba ehomoni.

isolanine

Ifunyenwe kwimifuno efana ne-eggplant, i-pepper kunye ne-tomato, i-antinutrient enenzuzo kwiimeko ezininzi.

Nangona kunjalo, kumanqanaba aphezulu kunokubangela ubutyhefu kunye neempawu ezifana nesicaphucaphu, urhudo, ukuhlanza, isisu esibuhlungu, ukutshisa emqaleni, intloko ebuhlungu kunye nesiyezi.

i-chaconine

Le khompawundi, efumaneka kumbona kunye nezityalo zosapho lweSolanaceae, kubandakanywa iitapile, iluncedo xa ityiwe ngamadosi amancinci kuba ineempawu ze-antifungal, kodwa inokubangela iingxaki zokugaya ukutya kwabanye abantu, ngakumbi xa ityiwe ingaphekwanga kwaye ininzi.

Indlela yokunciphisa i-Antinutrients ekutyeni?

Ukumanzi

Ukwandisa isondlo seembotyi kunye nezinye iimbotyi, zidla ngokufakwa emanzini ngobusuku.

Uninzi lwezithako ezichasene nesondlo koku kutya zifumaneka elufeleni lwazo. Ngenxa yokuba izinto ezininzi ezichasene nezondlo zinyibilika emanzini, ziyanyibilika xa ukutya kuba manzi.

Kwiimbotyi, i-soaking ifunyenwe ukunciphisa inani le-phytates, i-protease inhibitors, i-lectins, i-tannins kunye ne-calcium oxalate. Ngokomzekelo, i-soak ye-12 yeyure inciphisa umxholo we-phytate kwi-peas ukuya kwi-9%.

Kwesinye isifundo, ukucwiliswa kwe-peas kwiiyure ze-6-18 kunciphise i-lectins ngama-38-50%, i-tannins nge-13-25%, kunye ne-protease inhibitors ngama-28-30%.

Nangona kunjalo, ukuncitshiswa kwe-antinutrients kuxhomekeke kuhlobo lwe-legume. Umzekelo; Ukufunxwa iimbotyi zezintso kunye neembotyi zesoya kunciphisa i-protease inhibitors.

Ukufunxwa akusetyenziselwa imifuno kuphela, imifuno enamagqabi inokuthi ifakwe emanzini ukunciphisa i-calcium oxalate yayo. 

Ukuhluma

Ukuntshula lixesha kumjikelo wobomi bezityalo xa ziqala ukuntshula embewini. Le nkqubo yendalo ikwabizwa ngokuba kukuntshula.

Le nkqubo inyusa ukufumaneka kwezondlo kwimbewu, iinkozo kunye nemifuno. Ukuhluma kuthatha iintsuku ezimbalwa kwaye kunokuqaliswa ngamanyathelo ambalwa alula:

– Qala ngokuhlamba iimbewu ukuze ususe bonke ubumdaka, ubumdaka nomhlaba.

- Gxuma imbewu emanzini abandayo kwiiyure ezingama-2-12. Ixesha lokufunxa lixhomekeke kuhlobo lwembewu.

- Zihlambulule kakuhle emanzini.

- Khupha amanzi amaninzi kangangoko kwaye ubeke imbewu kwisikhongozelo, esaziwa ngokuba sisihluma. Zigcine kude nelanga elithe ngqo.

- Phinda uhlambulule amaxesha angama-2-4. Oku kufuneka kwenziwe rhoqo okanye rhoqo iiyure eziyi-8-12.

Ngexesha lokuhluma, utshintsho lwenzeka ngaphakathi kwembewu ekhokelela ekuthotyweni kwe-antinutrients ezifana ne-phytate kunye ne-protease inhibitors.

Kuye kwathiwa ukuhluma kunciphisa inani le-phytates kwiinkozo ezahlukeneyo kunye nemifuno nge-37-81%. Kukwakho nokuhla okuncinci kwee-lectin kunye ne-protease inhibitors ngexesha lokuntshula.

Ukuvubela

UkuvubelaYindlela yakudala eyayisetyenziswa ukugcina ukutya.

Yinkqubo yendalo eyenzekayo xa ii-microorganisms ezifana neebhaktheriya okanye igwele ziqala ukugaya i-carbohydrates ekutyeni.

Nangona ukutya okuvundisiweyo ngempazamo kudla ngokugqalwa njengokonakala, ukubila okulawulwayo kusetyenziswa ngokubanzi kwimveliso yokutya.

Iimveliso zokuvundisa ziquka iyogathi, itshizi, iwayini, ibhiya, ikofu, ikokho kunye nesosi yesoya.

Omnye umzekelo omhle wokutya okubilisiweyo sisonka segwele.

Ukuvutshelwa okwenzeka kwiinkozo ezahlukeneyo kunye nemifuno kunciphisa ngokufanelekileyo i-phytates kunye ne-lectins.

Bilisa

Ukushisa okuphezulu, ngakumbi xa kubiliswa, kunokwehlisa i-antinutrients njenge-lectin, i-tannins, kunye ne-protease inhibitors.

Olunye uphononongo lubonise ukuba ukubilisa ii-ertyisi imizuzu engama-80 zilahlekelwe yi-70% ye-protease inhibitors yazo, i-79% yee-lectins zazo, kunye ne-69% yeetannins zazo.

Ukongezelela, i-calcium oxalate efunyenwe kwimifuno eluhlaza ebilisiwe eluhlaza iyancipha nge-19-87%. Ukuphunga akusebenzi kangako.

Ngokwahlukileyo, i-phytate iqinile kwaye ayiphuli ngokulula ngokubilisa.

Ixesha lokupheka elifunekayo lixhomekeke kuhlobo lwe-antinutrient, isityalo sokutya, kunye nendlela yokupheka. Ngokuqhelekileyo, ixesha elide lokupheka likhokelela ekunciphiseni okukhulu kwi-antinutrients.

Ukudibanisa iindlela ezininzi kunokunciphisa kakhulu i-antinutrients. Ngokomzekelo, ukucwina, ukuhluma, kunye ne-lactic acid fermentation kunciphisa i-phytate kwiquinoa ngama-98%.

Ngokufanayo, ukuhluma kunye ne-lactic acid fermentation yombona kunye ne-sorghum iphantse ithobe ngokupheleleyo i-phytate.

Iindlela ezinokuthi zisetyenziswe ukunciphisa ezinye ze-antinutrients ezisisiseko zezi zilandelayo:

I-Phytate (i-phytic acid)

Ukufunxwa, ukuhluma, ukuvundiswa.

IiLectins

Ukucwina, ukubilisa, ukubilisa.

IiTannins

Ukucwina, ukubilisa.

Iiprotease inhibitors

Ukufunxwa, ukuhluma, ukubilisa.

calcium oxalate

Ukucwina, ukubilisa. 

I-Phytic Acid kunye neZondlo

I-Phytic acidzizinto zendalo ezizodwa ezifumaneka kwimbewu yezityalo. Itsala ingqwalasela ngenxa yeziphumo zayo kwi-mineral absorption.

I-Phytic acidIphazamisa ukufunxwa kwe-iron, i-zinc kunye ne-calcium kwaye inokuphuhlisa ukunqongophala kweeminerali. Ke ngoko, yaziwa njenge-antinutrient.

Yintoni iPhytic Acid?

I-Phytic acid okanye i-phytateifumaneka kwimbewu yezityalo. Isebenza njengeyona ndlela yokugcina i-phosphorus kwiimbewu.

Xa imbewu intshula, i-phytate iyancipha kwaye i-phosphorus ikhutshwa ukuze isetyenziswe sisityalo esincinci.

I-Phytic acid ikwabizwa ngokuba yi inositol hexaphosphate okanye IP6. Ihlala isetyenziselwa ukurhweba njengento yokukhusela ngenxa yeempawu zayo ze-antioxidant.

Ukutya okuqulathe iPhytic Acid

I-Phytic acid Ifumaneka kuphela kukutya okuvela kwizityalo.

Zonke iimbewu ezityiwayo, iinkozo, iimbotyi kunye namandongomane i-phytic acidIqulethe izixa ezahlukahlukeneyo ze-i, kunye neengcambu kunye ne-tubers nazo ziqulethe ixabiso elincinci.

Ziziphi iiNgozi zePhytic Acid?

Ithintela ukufunxwa kweeminerali

I-Phytic acidIvimbela ukuxutywa kwesinyithi kunye ne-zinc kwaye, kwinqanaba elingaphantsi, i-calcium absorption.

Oku kusebenza kwisidlo esinye, kungekhona imini yonke yokufunxa zonke izondlo.

Ngamanye amazwi, i-phytic acid kunciphisa ukufunxwa kweeminerali ngexesha lokutya kodwa akukho mpembelelo kwizidlo ezilandelayo.

Ngokomzekelo, ukutya amandongomane phakathi kokutya kunokunciphisa i-iron, i-zinc, ne-calcium efunxekayo kumandongomane, kodwa kungekhona ekutyeni okutyayo kwiiyure ezimbalwa kamva.

Nangona kunjalo, xa utya ukutya okuphezulu kwe-phytate kuninzi lwezidlo zakho, ukusilela kwamaminerali kunokukhula ngokuhamba kwexesha.

Oku akufane kube yinkxalabo kwabo batya ukutya okunesondlo, kodwa kunokuba yingxaki enkulu kwabo bangondlekanga nakumazwe asakhasayo apho ukutya okuziinkozo okanye imidumba.

Indlela yokunciphisa i-Phytic Acid kukutya?

Ukutya okuqukethe i-phytic acidAkukho mfuneko yokuba kude nazo kuba uninzi lwazo (njengeeamangile) zinesondlo, zisempilweni kwaye zimnandi.

Ukongeza, iinkozo kunye neembotyi kukutya okusisiseko kwabanye abantu. Iindlela ezininzi zokulungiselela Umxholo wePhytic acid ekutyeniinokunciphisa kakhulu i

Ezona ndlela zisetyenziswa kakhulu zezi:

ukucwina emanzini

Izityalo eziziinkozo kunye neembotyi ziqhelekile i-phytate Ishiywe emanzini ubusuku bonke ukunciphisa umxholo wayo.

ukuntshula

Imbewu, iinkozo kunye neembotyi ziyantshula, zikwaziwa njengokuntshula. i-phytate ibangela ukubola.

Ukuvubela

Iiasidi ze-Organic ezenziwe ngexesha lokubila, i-phytate ikhuthaza ukuqhekeka kwayo. I-Lactic acid fermentation yindlela ekhethiweyo, umzekelo omhle wokulungiswa kwemveliso yemvubelo.

Indibaniselwano yezi ndlela i-phytate inokunciphisa kakhulu umxholo wayo.

Ziziphi iiNzuzo zePhytic Acid?

I-Phytic acidngumzekelo omhle we-feeder ukuba zombini "umhlobo" kunye "notshaba," ngokuxhomekeke kwiimeko.

Kuyinto antioxidant

I-Phytic acidunikeze ukhuseleko kumonakalo wesibindi onxulumene notywala ngokuthintela i-radicals yamahhala kunye nokwandisa amandla okulwa ne-antioxidant.

Ukutya okuqukethe i-phytic acidUkuqhotsa/ukupheka kwandisa isakhono sayo sokulwa ne-antioxidant.

Yehlisa ukudumba

I-Phytic acidifunyenwe ukunciphisa i-cytokines evuthayo i-IL-8 kunye ne-IL-6, ngakumbi kwiiseli zekholoni.

Ibangela i-autophagy

I-Phytic acid Kuye kwafunyanwa ukuba kubangele i-autophagy.

I-Autophagy yinkqubo yeselula yokwehlisa umgangatho kunye nokuphinda kusetyenziswe iiproteni ezingafunekiyo. Idlala indima ekutshabalaliseni iintsholongwane kwiiseli zethu.

Unakho ukunyanga imihlaza emininzi

I-Phytic acid Ifunyaniswe ineempembelelo ezichasene nomhlaza ngokuchasene nethambo, i-prostate, i-ovarian, ibele, isibindi, i-colorectal, i-leukemia, i-sarcomas kunye nomhlaza wolusu.

Yehlisa amanqanaba eswekile yegazi

Izifundo, i-phytateUphononongo lubonisa ukuba yehlisa iswekile yegazi kwiimpuku kunye neempuku. Isebenza ngokuyinxenye ngokucothisa isantya sokutya kwestatshi.

I-neuroprotective

I-Phytic acid iziphumo ze-neuroprotective zafunyanwa kwimodeli yenkcubeko yeseli yesifo sikaParkinson.

Ifunyenwe ukukhusela kwi-6-Hydroxydopamine-induced dopaminergic neuron apoptosis, ebangela isifo sikaParkinson.

Ngokubangela i-autophagy, inokukhusela ngokuchasene ne-Alzheimer kunye nezinye izifo ze-neurodeergenerative.

Yehlisa i-triglycerides kwaye yonyusa i-high density lipoproteins (HDL)

Izifundo, i-phytateyafumanisa ukuba yehlisa i-triglycerides kwaye yandisa i-cholesterol ye-HDL (elungileyo) kwiigundane.

Ukulungisa iDNA

I-Phytic acid Kwafunyaniswa ukuba inokungena kwiiseli kwaye incede ukulungisa i-DNA ikhefu kwimicu. Oku, i-phytateYindlela enokuthi ithintele ngayo umhlaza.

Yandisa ubuninzi beeminerali zamathambo

iPhytate Ukusetyenziswa kwayo kunempembelelo yokukhusela kwi-osteoporosis. Ukusetyenziswa kwe-phytate ephantsi ngumngcipheko we-osteoporosis.

Kwanele ukusetyenziswa kwephytateinokudlala indima ebalulekileyo ekuthinteleni ukulahleka kweeminerali kwithambo kubasetyhini be-postmenopausal.

Ikhusela ulusu kwi-UVB ekuvezweni

Imitha yeUVB yonakalisa iiseli zolusu, nto leyo enokukhokelela ekonakaleni kolusu, umhlaza, nokucinezelwa kwenkqubo yomzimba yokuzikhusela.

Uphononongo lubonisa ukuba i-phytic acid ikhusela iiseli ekutshatyalalisweni kwe-UVB-induced kunye neempuku ezivela kwi-UVB-induced tumors.

Inokukhusela amathumbu kwiityhefu

iPhytateIkhusela iiseli zamathumbu kwiityhefu ezithile.

Inceda ukuthintela amatye ezintso

I-Phytic acid Kwiimpuku eziphathwe nge-, calcifications kwizintso zabo zehla, ebonisa amandla ayo okuthintela amatye ezintso.

Olunye uphando lwezilwanyana lufumene ukuba luthintele ukubunjwa kwamatye e-calcium oxalate.

Yehlisa i-uric acid / inceda kwigawuthi

I-Phytic acidNgokunqanda i-xanthine oxidase enzyme, ikhusela ukwakheka kwe-uric acid kwaye inokunceda ukukhusela igawuthi.

Ngaba kufuneka ndikhathazeke nge-phytic acid?

Ngokuqhelekileyo, asiyonto yokukhathazeka ngayo. Nangona kunjalo, abo basemngciphekweni wokunqongophala kweeminerali kufuneka batshintshe ukutya kwabo kwaye badle izixa eziphezulu ukutya okuqukethe i-phytates akufuneki utye ngokugqithisileyo.

Oku kubaluleke ngakumbi kwabo banengxaki yokunqongophala kwentsimbi. Abatya imifuno nabo basengozini.

Eyona nto kukuba, kukho iindidi ezimbini ze-iron ekutyeni; Intsimbi yeheme kunye nentsimbi engeyiyo i-heme. I-iron ye-Heme ifumaneka kukutya okuvela kwizilwanyana ezifana nenyama, ngelixa i-iron non-heme ifumaneka kwizityalo.

I-iron engeyiyo i-heme efunyenwe ekutyeni okusekelwe kwizityalo, i-phytic acidNangona ulusu luchaphazeleka kakhulu, i-heme iron ayichaphazeleki.

Ukwengeza zinc, i-phytic acid Naxa ikhona, ifunxwa ngcono kunenyama. Kuba, isifo se-phyticUkunqongophala kweeminerali okubangelwa yiprotheyini akuyongxaki phakathi kwabatya inyama.

Nangona kunjalo, i-phytic acid iphezulu xa ukutya kuphantsi kwenyama okanye okunye ukutya okuvela kwizilwanyana. i-phytateInokuba yingxaki ebalulekileyo xa iquka ukutya okunamafutha.

Oku kuxhalabisa ngakumbi xa iinkozo kunye neembotyi zisenza inxalenye enkulu yokutya.

Ngaba ungomnye wabachatshazelwa yiphytic acid? Ungagqabaza ngento odibana nayo.