Iyini I-Phytic Acid, Ingabe Iyingozi? Ukudla Okuqukethe Phytates

Izakhamzimba ezitshalweni azigayeki kalula ngaso sonke isikhathi. Lokhu kungenxa yokuthi amakhambi angaba nezinto ezibizwa ngokuthi ama-antinutrients, ezivimbela ukumuncwa kwezakhi.

Lezi yizinhlanganisela zezitshalo ezinganciphisa ukumuncwa kwezakhamzimba emgudwini wokugaya ukudla. 

Yini Ama-Antinutrients?

Ama-antinutrients yizinhlanganisela zezitshalo ezinciphisa ikhono lomzimba lokumunca imisoco ebalulekile.

Abayona into ekhathaza abantu abaningi, kodwa ingaba inkinga ngezikhathi zokungondleki noma phakathi kwabantu abasekela ukudla kwabo cishe okusanhlamvu nemifino.

Kodwa ama-antinutrients awahlali "embi." Kwezinye izimo, i-phytate kanye nama-antinutrients afana nama-tannins nawo anemiphumela ethile yezempilo enenzuzo. Ama-antinutrients awaziwa kakhulu yilawa:

I-Phytate (i-phytic acid)

I-Phytate, etholakala kakhulu ezimbewu, okusanhlamvu kanye nemifino, inciphisa ukumuncwa kwamaminerali. Lezi zihlanganisa i-iron, i-zinc, i-magnesium ne-calcium. Kuzochazwa ngokuningiliziwe kamuva esihlokweni.

AmaLectin

Itholakala kukho konke ukudla kwezitshalo, ikakhulukazi imbewu, okusanhlamvu, okusanhlamvu. Abanye ama-lectin ngobuningi ingaba yingozi futhi iphazamise ukumuncwa kwezakhi.

Ama-protease inhibitors

Itholakala kakhulu phakathi kwezitshalo, ikakhulukazi imbewu, okusanhlamvu kanye nemifino. Baphazamisa ukugaya kwamaprotheni ngokuvimbela ama-enzyme okugaya.

Ama-tannins

Ama-tanninswuhlobo lwe-enzyme inhibitor oluphazamisa ukugaya okwanele futhi lungabangela ukuntuleka kwamaprotheni kanye nezinkinga zesisu.

Ngenxa yokuthi sidinga ama-enzyme ukuze agaye kahle ukudla futhi anikeze izakhi emangqamuzaneni, ama-molecule avimbela ama-enzyme angabangela ukuqunjelwa, isifo sohudo, ukuqunjelwa kanye nezinye izinkinga ze-GI.

oxalates

oxalates Itholakala ngenani eliphezulu kakhulu ezinhlobonhlobo zesesame, soya, black and brown millet. Ukuba khona kwalawa ma-antinutrients kwenza amaprotheni ezitshalo (ikakhulukazi imidumba) abe “mpofu”, ngokocwaningo mayelana nokumuncwa kwama-amino acid ezitshalo.

gluten

Enye yezinto ezinzima kakhulu ukugaya amaprotheni ezitshalo, i-gluten iyi-enzyme inhibitor eseyaziwa ngokubangela ukucasuka kwamathumbu.

gluten Akugcini nje kuphela ukuthi kubangele izinkinga zokugaya ukudla, kodwa futhi kungaba nomthelela ku-leaky gut syndrome noma isifo se-autoimmune, ukungezwani komzimba, kanye nezinkinga zokuqonda.

ama-saponins

Ama-Saponins athinta ulwelwesi lwamathumbu, abe nomthelela ekuvuzeni kwe-gut syndrome kanye nokuphazamiseka kwe-autoimmune.

Ikakhulukazi imelana nokugaywa kwabantu futhi inamandla okungena egazini futhi ibangele ukusabela komzimba.

Ama-Isoflavone

Lolu uhlobo lwe-polyphenolic antinutrient olutholakala kubhontshisi wesoya emazingeni aphezulu olungadala izinguquko zamahomoni futhi lube nomthelela ezindabeni zokugaya ukudla.

Ama-Phytoestrogens futhi zihlukaniswa njenge ukuphazamiseka kwe-endocrine  Zibhekwa njengezinhlanganisela ezithathwe esitshalweni ezinomsebenzi we-estrogenic ongabangela izinguquko eziyingozi emazingeni ama-hormone.

USolanin

Itholakala emifino efana nesitshalo seqanda, upelepele kanye notamatisi, iyi-antinutrient enenzuzo ezimweni eziningi.

Kodwa amazinga aphezulu angabangela ubuthi kanye nezimpawu ezinjengokucanuzela kwenhliziyo, isifo sohudo, ukuhlanza, amajaqamba esiswini, ukushisa emphinjeni, ikhanda elibuhlungu kanye nesiyezi.

i-chaconine

Itholakala emmbila nasezitshalweni zomndeni wakwaSolanaceae, okuhlanganisa namazambane, le nhlanganisela inenzuzo uma idliwa ngemithamo emincane njengoba inezindawo zokulwa nesikhunta, kodwa ingabangela izinkinga zokugaya ukudla kwabanye abantu, ikakhulukazi uma idliwe ingaphekwanga futhi iyinqwaba.

Ungawanciphisa Kanjani Ama-Antinutrients ekudleni

Kumanzisa

Ukuze kwandiswe umsoco kabhontshisi neminye imidumba, kuvame ukucwiliswa ubusuku bonke.

Iningi lama-antinutrients kulokhu kudla litholakala emakhasini. Njengoba ama-antinutrients amaningi encibilika emanzini, ayancibilika lapho ukudla kumanzi.

Emidumbeni, ukucwiliswa emanzini kutholakale kunciphisa inani le-phytate, i-protease inhibitors, i-lectins, i-tannins, ne-calcium oxalate. Isibonelo, ukucwiliswa kwamahora angu-12 kunciphisa okuqukethwe kwe-phytate ku-peas kuze kufike ku-9%.

Kolunye ucwaningo, ukucwilisa uphizi amahora angu-6-18 kwehlise ama-lectins ngo-38-50%, ama-tannins ngo-13-25% nama-protease inhibitors ngo-28-30%.

Kodwa-ke, ukuncishiswa kwama-antinutrients kuncike ohlotsheni lwe-legume. Ngokwesibonelo; Ukucwilisa ubhontshisi wezinso nobhontshisi wesoya kunciphisa kancane ama-protease inhibitors.

Ukucwiliswa emanzini akukona nje okwemifino, imifino enamahlamvu ingacwiliswa ukuze kwehliswe enye ye-calcium oxalate. 

Kuhluma

Ihlumela isikhathi somjikelezo wempilo yezitshalo lapho ziqala ukuvela enzalweni. Le nqubo yemvelo yaziwa nangokuthi ukuhluma.

Le nqubo ikhulisa ukutholakala kwemisoco ezinhlamvini, okusanhlamvu kanye nemifino. Ukuhluma kuthatha izinsuku ezimbalwa futhi kungaqalwa ngezinyathelo ezimbalwa ezilula:

– Qala ngokugeza inhlanyelo ukuze ususe konke ukungcola, ingcekeza kanye lomhlabathi.

- Gcoba imbewu emanzini abandayo amahora angu-2-12. Isikhathi sokucwiliswa sincike ohlotsheni lwembewu.

- Wahlanza kahle emanzini.

- Khipha amanzi amaningi ngangokunokwenzeka futhi ubeke imbewu esitsheni, esaziwa nangokuthi ihlumela. Gcina kude nelanga eliqondile.

- Phinda ukugeza izikhathi ezingu-2-4. Lokhu kufanele kwenziwe njalo noma njalo ngamahora angu-8-12.

Ngesikhathi sokuhluma, izinguquko zenzeka ngaphakathi kwembewu eholela ekulimazeni kwe-antinutrients njenge-phytate kanye ne-protease inhibitors.

Ukuhluma kuye kwabikwa ukunciphisa inani le-phytate ezinhlamvu ezihlukahlukene kanye nemifino ngama-37-81%. Kuphinde kube nokuncipha kancane kwama-lectins nama-protease inhibitors ngesikhathi sokuhluma.

Ukuvutshelwa

UkuvutshelwaKuyindlela yakudala eyayisetshenziswa ukulondoloza ukudla.

Kuyinqubo engokwemvelo eyenzeka lapho ama-microorganisms afana namagciwane noma imvubelo eqala ukugaya ama-carbohydrates ekudleni.

Nakuba ukudla okuvutshelwe ngephutha ngokuvamile kubhekwa njengokonakala, ukuvutshelwa okulawulwayo kusetshenziswa kabanzi ekukhiqizeni ukudla.

Imikhiqizo yokuvutshelwa ihlanganisa iyogathi, ushizi, iwayini, ubhiya, ikhofi, ukhokho kanye nesoso yesoya.

Esinye isibonelo esihle sokudla okuvutshelwe isinkwa esifakwe imvubelo.

Ukuvutshelwa okusanhlamvu okuhlukahlukene kanye nemifino kunciphisa ngempumelelo ama-phytates nama-lectins.

Bilisa

Ukushisa okuphezulu, ikakhulukazi uma kubiliswa, kungalulaza izakhi ezilwa namagciwane njengama-lectins, ama-tannins, nama-protease inhibitors.

Olunye ucwaningo lwabonisa ukuthi ukubilisa uphizi imizuzu engu-80 kulahlekelwe u-70% wama-protease inhibitors, u-79% wama-lectins, kanye no-69% wama-tannins.

Ngaphezu kwalokho, i-calcium oxalate etholakala emifino enamaqabunga aluhlaza ebilisiwe iyancipha ngo-19-87%. Ukushunqisa akusebenzi kangako.

Ngokuphambene, i-phytate iqinile ekushiseni futhi ayiboli kalula ngokubilisa.

Isikhathi sokupheka esidingekayo sincike ohlotsheni lwe-antinutrient, isigayo sokudla, nendlela yokupheka. Ngokuvamile, isikhathi eside sokupheka siphumela ekuncipheni okukhulu kwama-antinutrients.

Ukuhlanganiswa kwezindlela eziningi kunganciphisa kakhulu ama-antinutrients. Isibonelo, ukucwiliswa emanzini, ukuhluma, nokuvutshelwa kwe-lactic acid kunciphisa i-phytate ku-quinoa ngo-98%.

Ngokufanayo, ukumila kanye ne-lactic acid fermentation yommbila namabele cishe kuyonakalisa ngokuphelele i-phytate.

Izindlela ezingasetshenziswa ekunciphiseni ezinye ze-antinutrients eziyisisekelo yilezi ezilandelayo;

I-Phytate (i-phytic acid)

Ukucwiliswa, ukuhluma, ukuvutshelwa.

AmaLectin

Ukucwilisa, ukubilisa, ukuvutshelwa.

Ama-tannins

Ukucwiliswa, ukubilisa.

Ama-protease inhibitors

Ukucwiliswa, ukuhluma, ukubilisa.

i-calcium oxalate

Ukucwiliswa, ukubilisa. 

I-Phytic Acid kanye Nomsoco

I-Phytic acidkuyinto eyingqayizivele yemvelo etholakala embewini yezitshalo. Kuyaziwa ngemiphumela yayo ekumunceni amaminerali.

I-Phytic acid, ikhubaza ukumuncwa kwe-iron, i-zinc, ne-calcium futhi ingase ibe nokuntuleka kwamaminerali. Ngenxa yalesi sizathu, yaziwa ngokuthi i-antinutrient.

Iyini i-Phytic Acid?

I-Phytic acid noma i-phytateetholakala embewini yezitshalo. Embewu, i-phosphorus isebenza njengendlela eyinhloko yokugcina.

Lapho imbewu ihluma, i-phytate iyancipha futhi i-phosphorus ikhishwa ukuze isetshenziswe isitshalo esincane.

I-Phytic acid Eyaziwa nangokuthi inositol hexaphosphate noma IP6. Ngenxa yezakhiwo zayo zokulwa ne-antioxidant, imvamisa isetshenziselwa ukuthengisa njengesivikelo.

Ukudla Okuqukethe I-Phytic Acid

I-Phytic acid kutholakala kuphela ekudleni okuthathwe ezitshalweni.

Zonke izimbewu ezidliwayo, okusanhlamvu, okusanhlamvu namantongomane i-phytic acidIqukethe amanani ahlukahlukene we-i, izimpande nezilimo eziyizigaxa nazo zikhona ngamanani amancane.

Yiziphi Izingozi Ze-Phytic Acid?

Ivimbela ukumuncwa kwamaminerali

I-Phytic acidIvimbela ukumuncwa kwe-iron ne-zinc futhi, ngokwezinga elincane, ukumuncwa kwe-calcium.

Lokhu kusebenza ekudleni okukodwa, hhayi usuku lonke lokumuncwa kwazo zonke izakhamzimba.

Ngamanye amazwi, i-phytic acid Yehlisa ukumuncwa kwamaminerali ngesikhathi sokudla kodwa ayinamthelela ekudleni okulandelayo.

Ngokwesibonelo, ukudla amantongomane phakathi kokudla kunganciphisa insimbi, i-zinc, ne-calcium emuncwa amantongomane ngemva kwamahora ambalwa, hhayi ekudleni okudlayo.

Kodwa-ke, uma udla ukudla okuphezulu kwe-phytate ekudleni kwakho okuningi, ukuntuleka kwamaminerali kungakhula ngokuhamba kwesikhathi.

Kulabo abanokudla okulinganiselayo, lokhu akuvamile ukukhathazeka, kodwa kungase kube inkinga enkulu kulabo abangondlekile kanye nasemazweni asathuthuka lapho umthombo wokudla oyinhloko okusanhlamvu noma okusanhlamvu.

Indlela yokunciphisa i-Phytic Acid ekudleni?

Ukudla okuqukethe i-phytic acidAsikho isidingo sokubalekela izithelo ngoba iningi lazo (njengama-alimondi) anomsoco, anempilo, futhi amnandi.

Futhi, kwabanye abantu, okusanhlamvu nemifino yizinto eziyisisekelo. Izindlela zokulungiselela eziningana okuqukethwe kwe-phytic acid ekudlenikunganciphisa kakhulu i

Izindlela ezisetshenziswa kakhulu yilezi:

ukucwiliswa emanzini

Okusanhlamvu nama-pulses, ngokuvamile i-phytate Igcinwa emanzini ubusuku bonke ukuze inciphise okuqukethwe kwayo.

zihlume ke

Imbewu ehlumayo, okusanhlamvu kanye nemifino, eyaziwa nangokuthi ukuhluma i-phytate kubangela ukuhlukana.

Ukuvutshelwa

Ama-asidi e-organic akhiwa ngesikhathi sokuvutshelwa i-phytate ikhuthaza ukuhlukana. I-lactic acid fermentation iyindlela ethandwayo, isibonelo esihle sokulungiswa komkhiqizo ofakwe imvubelo.

Inhlanganisela yalezi zindlela, i-phytate inganciphisa kakhulu okuqukethwe kwayo.

Yiziphi Izinzuzo ze-Phytic Acid?

I-Phytic acid, iyisibonelo esihle sabaphakeli okuthi, kuye ngezimo, kokubili "umngane" kanye "nesitha".

Kuyinto antioxidant

I-Phytic acidYavikela ekulimaleni kwesibindi okubangelwa utshwala ngokuvimbela ama-radicals mahhala futhi yandise amandla awo e-antioxidant.

Ukudla okuqukethe i-phytic acidUkuthosa/ukupheka kwandisa ikhono layo lokulwa ne-antioxidant.

Yehlisa ukuvuvukala

I-Phytic acidKutholwe ukunciphisa ama-cytokines avuthayo i-IL-8 ne-IL-6, ikakhulukazi kumaseli e-colon.

Ibangela i-autophagy

I-Phytic acid kutholakala ukuthi kubangele i-autophagy.

I-Autophagy iyinqubo yeselula yokubola kanye nokugaywa kabusha kwamaprotheni angenalutho. Idlala indima ekubhujisweni kwamagciwane kumaseli ethu.

Inamandla okwelapha imidlavuza eminingi

I-Phytic acid Kutholakale ukuthi inomphumela wokulwa nomdlavuza ngokumelene nethambo, i-prostate, i-ovarian, ibele, isibindi, i-colorectal, i-leukemia, i-sarcomas kanye nomdlavuza wesikhumba.

Yehlisa amazinga kashukela egazini

Izifundo, i-phytateKuye kwaboniswa ukunciphisa ushukela wegazi kumagundane namagundane. Isebenza ngokwengxenye ngokunciphisa izinga lokugaya isitashi.

Kuyinto neuroprotective

I-Phytic acid imiphumela ye-neuroprotective itholwe kumodeli yesiko lamaseli wesifo sikaParkinson.

Itholwe ivikela ku-6-Hydroxydopamine-induced dopaminergic neuron apoptosis, ebangela isifo sikaParkinson.

Ngokwenza i-autophagy, ingase futhi ivikele ngokumelene ne-Alzheimer's nezinye izifo ze-neurodeergenerative.

Yehlisa i-triglycerides futhi ikhulise ama-high-density lipoproteins (HDL)

Izifundo, i-phytateithole ukuthi amagundane ehlisa i-triglycerides futhi anda i-HDL cholesterol (enhle).

Ilungisa i-DNA

I-Phytic acid ithole ukuthi ingangena kumaseli futhi isize i-DNA ilungise ukuphuka emicu. Lokhu, i-phytateKuyindlela engenzeka umdlavuza uvimbela ngayo umdlavuza.

Khulisa ukuminyana kwamaminerali amathambo

I-Phytate ukusetshenziswa kunomphumela ovikelayo ngokumelene ne-osteoporosis. Ukusetshenziswa okuphansi kwe-phytate kuyingozi engozini ye-osteoporosis.

Kwanele ukusetshenziswa kwe-phytateingase ibambe iqhaza elibalulekile ekuvimbeleni ukulahlekelwa kwe-bone mineral density kwabesifazane be-postmenopausal.

Ivikela isikhumba ekuvezweni kwe-UVB

Imisebe ye-UVB ilimaza amangqamuzana esikhumba, angabangela ukulimala kwesikhumba, umdlavuza futhi acindezele amasosha omzimba.

Ucwaningo lubonisa ukuthi i-phytic acid ivikela amaseli ekubhujisweni okwenziwe yi-UVB kanye namagundane avela ezimila ze-UVB.

Ingavikela amathumbu kubuthi

I-Phytateivikela amangqamuzana amathumbu kubuthi obuthile.

Isiza ukuvimbela amatshe ezinso

I-Phytic acid Ukubalwa kwezinso zabo kwancishiswa kumagundane aphathwa ngamagundane, okubonisa amandla ayo okuvimbela amatshe ezinso.

Olunye ucwaningo lwezilwane lwathola ukuthi luvimbela ukwakheka kwamatshe e-calcium oxalate.

Yehlisa i-uric acid / isiza nge-gout

I-Phytic acidNgokuvimbela i-xanthine oxidase enzyme, ivimbela ukwakheka kwe-uric acid futhi ingasiza ekuvimbeleni i-gout.

Ingabe kufanele ngikhathazeke nge-phytic acid?

Ngokujwayelekile akukho okumele sikhathazeke ngakho. Kodwa-ke, labo abasengozini yokuntuleka kwamaminerali kufanele bahlukanise ukudla kwabo futhi ukudla okuqukethe i-phytate akufanele idle ngokweqile.

Lokhu kubaluleke kakhulu kulabo abanenkinga yokuntuleka kwe-iron. Abadla imifino nabo basengozini.

Into iwukuthi, kunezinhlobo ezimbili zensimbi ekudleni; insimbi ye-heme kanye ne-non-heme iron. I-Heme iron itholakala ekudleni okutholakala ezilwaneni njengenyama, kanti i-non-heme iron itholakala ezitshalweni.

I-non-heme iron etholakala ekudleni okuthathwe ezitshalweni, i-phytic acidIsikhumba sithinteka kakhulu, kuyilapho i-heme iron ingathinteki.

Ngaphezu kwalokho zinc, i-phytic acid Imunca kangcono kunenyama ngisho nalapho ikhona. Ngoba, I-phytic rebelUkushoda kwamaminerali okubangelwa amathini akukhathazeki kubantu abadla inyama.

Kodwa-ke, i-phytic acid ngokuvamile iphezulu ekudleni okuphansi kwenyama noma okunye ukudla okuvela ezilwaneni. i-phytateKungaba inkinga enkulu uma iqukethe ukudla okunomsoco ophezulu.

Lokhu kuyakhathaza ikakhulukazi lapho okusanhlamvu nemifino kwenza ingxenye enkulu yokudla.

Ingabe nawe uyathinteka nge-phytic acid? Ungaphawula ngalokho obhekene nakho.