Momwe Mungachepetse Zosagwirizana ndi Zakudya

Zamkati

• Kodi Antinutrients ndi chiyani?
• Akukwera
• Kuphuka
• Kutentha
• Kuwira
• Kuphatikiza Njira
• Chidule
• Tengani Uthenga Wanyumba

Zakudya zopatsa thanzi m'zitsamba sizimakumbidwa mosavuta nthawi zonse.

Izi ndichifukwa choti mbewu zimatha kukhala ndi zotsutsana ndi michere.

Awa ndi mankhwala omwe amachepetsa kuyamwa kwa michere kuchokera kumatumbo.

Zimakhudza kwambiri madera omwe amadyetsa kwambiri mbewu ndi nyemba.

Nkhaniyi ikufotokoza njira zingapo zosavuta zochepetsera kuchuluka kwa zakudya m'zakudya.

Nthawi zina, amatha kuthetsedwa pafupifupi kwathunthu.

Kodi Antinutrients ndi chiyani?

Zosakaniza ndi mankhwala omwe amachepetsa mphamvu yakutenga zakudya zofunikira.

Sizochita kudetsa nkhawa anthu ambiri, koma zimatha kukhala vuto panthawi yoperewera kwa zakudya m'thupi, kapena pakati pa anthu omwe amadyetsa zakudya zawo pamitundu yambewu ndi nyemba zokha.

Komabe, mankhwala osokoneza bongo sikuti nthawi zonse amakhala "oyipa" Nthawi zina, mankhwala osokoneza bongo monga phytate ndi tannins atha kukhala ndi zotsatira zathanzi komanso (, 2,).

Mankhwala osokoneza bongo omwe amaphunziridwa kwambiri ndi awa:

• Phytate (phytic acid): Makamaka amapezeka mumbeu, mbewu ndi nyemba, phytate amachepetsa kuyamwa kwa mchere pachakudya. Izi zikuphatikiza chitsulo, zinc, magnesium ndi calcium ().
• Zinyalala: Gulu la antioxidant polyphenols lomwe lingasokoneze chimbudzi cha michere yambiri (5).
• Lectins: Amapezeka muzomera zonse, makamaka mbewu, nyemba ndi mbewu. Ma lectins ena amatha kukhala owopsa kwambiri, komanso kusokoneza kuyamwa kwa michere (,).
• Protease zoletsa: Amagawidwa kwambiri pakati pa zomera, makamaka mbewu, mbewu ndi nyemba. Zimasokoneza kupukusa mapuloteni poletsa michere ya m'mimba.
• Calcium oxalate: Mtundu woyamba wa calcium m'masamba ambiri, monga sipinachi. Kashiamu yokhazikika ku oxalate siyabwino (,).

Mfundo Yofunika:

Zakudya zofunikira kwambiri ndi phytate, tannins, protease inhibitors, calcium oxalate ndi lectins.

Akukwera

Nyemba ndi nyemba zina nthawi zambiri zimanyowetsedwa m'madzi usiku wonse kuti zikhale ndi thanzi labwino (10).

Zakudya zambiri zoterezi zimapezeka pakhungu. Popeza mankhwala ambiri osungunuka samatha kusungunuka m'madzi, amangosungunuka chakudya chikanyowa.

Mu nyemba, kuviika kwapezeka kuti kumachepetsa phytate, protease inhibitors, lectins, tannins ndi calcium oxalate.

Mwachitsanzo, kulowetsa maola 12 kumachepetsa phytate ya nandolo mpaka 9% ().

Kafukufuku wina anapeza kuti kulowetsa nandolo kwa maola 6-18 kunachepetsa ma lectins ndi 38-50%, matani ndi 13-25% ndi protease inhibitors ndi 28-30% (12).

Komabe, kuchepetsedwa kwa mankhwala osokoneza bongo kumatha kutengera mtundu wa nyemba. Mu nyemba za impso, nyemba za soya ndi faba nyemba, kuviika kumachepetsa ma protease inhibitors pang'ono pang'ono (13, 14, 15).

Sikuti kungolowetsa masamba a nyemba zokha, ndiwo zamasamba zamasamba zimathiranso kuti muchepetse calcium oxalate () yawo.

Kulowetsa m'malo mozungulira kumagwiritsidwa ntchito limodzi ndi njira zina, monga kuphukira, kuthira mafuta ndi kuphika.

Mfundo Yofunika:

Kuyika nyemba m'madzi usiku wonse kumatha kuchepetsa phytate, protease inhibitors, lectins ndi tannins. Komabe, zotsatira zake zimadalira mtundu wa nyemba. Kuyandikira kumathandizanso kuchepa kwa oxalates m'masamba obiriwira.

Kuphuka

Kuphukira ndi nthawi yazomera pamene imayamba kutuluka m'mbewu. Njira yachilengedweyi imadziwikanso kuti kumera.

Izi zimawonjezera kupezeka kwa michere mu mbewu, tirigu ndi nyemba ().

Kuphukira kumatenga masiku angapo, ndipo kumatha kuyambitsidwa ndi njira zingapo zosavuta:

1. Yambani pakutsuka nyembazo kuti muchotse zinyalala zonse, dothi ndi dothi.
2. Lembani nyembazo kwa maola 2-12 m'madzi ozizira. Nthawi yowuluka imadalira mtundu wa mbewu.
3. Muzimutsuka bwino m'madzi.
4. Thirani madzi ochuluka momwe mungathere ndikuyika nthanga mu chotengera chomwe chimaphukanso, chotchedwanso mphukira. Onetsetsani kuti mumayika kunja kwa dzuwa.
5. Bwerezani kutsuka ndikutsitsa nthawi 2-4. Izi ziyenera kuchitika pafupipafupi, kapena kamodzi maola 8-12.

Pakumera, zosintha zimachitika mkati mwa mbewu zomwe zimabweretsa kuwonongeka kwa mankhwala osokoneza bongo monga phytate ndi protease inhibitors.

Kuphukira kwawonetsedwa kuti kumachepetsa phytate ndi 37-81% m'mitundu yambiri yambewu ndi nyemba (,,).

Zikuwonekeranso kuti kuchepa pang'ono kwama lectins ndi ma protease inhibitors panthawi yophuka (21).

Mutha kupeza malangizo atsatanetsatane patsamba lina. Mwachitsanzo, Mphukira Anthu ali ndi chidziwitso chabwino kwambiri cha momwe angatulutsire nyemba, mbewu ndi zakudya zina zamasamba.

Mfundo Yofunika:

Kuphukira kumachepetsa phytate m'mizere ndi nyemba, ndipo kumatha kunyoza pang'ono lectins ndi protease inhibitors.

Kutentha

Kutentha ndi njira yakale yomwe idkagwiritsidwa ntchito poyang'anira chakudya.

Ndi machitidwe achilengedwe omwe amapezeka pamene tizilombo tating'onoting'ono, monga mabakiteriya kapena yisiti, timayamba kugaya chakudya m'thupi.

Ngakhale chakudya chomwe chimachita kuvunda mwangozi nthawi zambiri chimaganiziridwa kuti chawonongeka, kuyeserera koyeserera kumagwiritsidwa ntchito kwambiri popanga chakudya.

Zakudya zomwe zimakonzedwa ndi nayonso mphamvu zimaphatikizapo yogurt, tchizi, vinyo, mowa, khofi, koko ndi msuzi wa soya.

Chitsanzo china chabwino cha chakudya chotupitsa ndi mkate wowawasa.

Kupanga mtanda wowawasa kumawononga bwino zakumwa zosafunikira mumtengowo, zomwe zimapangitsa kuti michere ipezeke (,,).

M'malo mwake, kuthira mkaka wowawasa kumathandiza kwambiri pochepetsa zonunkhira m'miyeso kuposa chotupitsa cha yisiti mu mkate wamba (,).

M'magulu osiyanasiyana ndi nyemba, kuthira kumatsitsa phytate ndi lectins (26, 27, 28, 29).

Mwachitsanzo, kuthira nyemba zofiirira zisanachitike kwa maola 48 zidapangitsa kutsika kwa 88% ya phytate (30).

Mfundo Yofunika:

Kutentha kwa mbewu ndi nyemba kumabweretsa kuchepa kwakukulu kwa phytate ndi lectins.

Kuwira

Kutentha kwakukulu, makamaka pakatentha, kumatha kunyoza mankhwala opatsirana ngati lectins, tannins ndi protease inhibitors (14,, 32, 33).

Kafukufuku wina adawonetsa kuti nandolo zotentha za mphindi 80 zachepetsa ma protease inhibitors ndi 70%, lectin ndi 79% ndi tannin ndi 69% (12).

Kuphatikiza apo, calcium oxalate imachepetsedwa ndi 19-87% m'masamba obiriwira obiriwira. Kuwotcha ndi kuphika sizothandiza (,).

Mosiyana ndi izi, phytate imagwira kutentha ndipo sichiwonongeka mosavuta ndi kuwira (, 12).

Nthawi yophika yofunikira imadalira mtundu wazakumwa, zakudya ndi njira yophikira. Nthawi zambiri, nthawi yophika yayitali imachepetsa kuchepetsedwa kwa mankhwala osokoneza bongo.

Mfundo Yofunika:

Kutentha kumathandiza kuchepetsa mitundu yosiyanasiyana ya mankhwala, kuphatikizapo lectins, tannins, protease inhibitors ndi calcium oxalate.

Kuphatikiza Njira

Kuphatikiza njira zambiri kumachepetsa mankhwala osokoneza bongo kwambiri, nthawi zina ngakhale kwathunthu.

Mwachitsanzo, kulowerera, kutuluka ndi kuyamwa kwa lactic acid kunachepetsa phytate mu quinoa ndi 98% ().

Momwemonso, kuphukira ndi kuyamwa kwa lactic acid kwa chimanga ndi manyuchi kumawononga phytate pafupifupi kwathunthu (37).

Kuphatikiza apo, kulowetsa nandolo wa nkhunda kunatsogolera kutsika kwa 98-100% kwama lectins, tannins ndi protease inhibitors (12).

Mfundo Yofunika:

Njira yothandiza kwambiri yochepetsera zakudya m'zakudya ndikuphatikiza njira zingapo zothanirana. Kuphatikiza njira kumatha kunyozetsanso mankhwala ena osokoneza bongo.

Chidule

Pansipa pali kuwunikiranso za zinthu zofunika kupewa kudya ndi njira zabwino zowathetsera.

• Phytate (phytic acid): Kuviika, kuphukira, kupesa.
• Ziphuphu: Kuviika, kuwira, kutentha, nayonso mphamvu.
• Tannins: Kuviika, kuwira.
• Protease zoletsa: Kuviika, kuphukira, kuwira.
• Calcium oxalate: Kuviika, kuwira.

Tengani Uthenga Wanyumba

Zakudya zosafunikira zimatha kuchepetsa thanzi la zakudya zambiri zamasamba.

Mwamwayi, amatha kuwonongeka ndi njira zingapo zosavuta monga kutentha, kuwira, kuviika, kuphukira komanso kupesa.

Mwa kuphatikiza njira zosiyanasiyana, zotsutsana zambiri zimatha kutsitsidwa pafupifupi kwathunthu.