Kodi Zakudya Zopanda Lectin Ndi Chiyani?

Zamkati

• Kodi zakudya zopanda lectin ndi ziti?
• Kodi ma lectins ndiabwino kapena oyipa kwa inu?
• Zotsatira zowopsa za lectin
• Zokhudza m'mimba
• Kuopsa
• Zitha kuwononga gawo logaya chakudya
• Kodi muyenera kuyesa zakudya zopanda lectin?
• Kuperewera kwa zakudya
• Kafukufuku mwa anthu akusowa
• Zolandila zitha kukhala zokondera
• Zakudya zoti muzidya pa zakudya zopanda lectin
• Zakudya zoti mupewe pazakudya zopanda lectin
• Maupangiri azakudya ndi malangizo
• Mfundo yofunika

Lectins ndi mapuloteni omwe amapezeka makamaka mu nyemba ndi mbewu. Zakudya zopanda lectin zikuyamba kutchuka chifukwa cha zomwe atolankhani aposachedwa komanso mabuku angapo azakudya omwe akufika pamsika.

Pali mitundu yosiyanasiyana ya lectin. Zina sizowopsa, ndipo zina, monga zomwe zili mu nyemba za impso, zimatha kuyambitsa matenda am'mimba ngati sizophikidwa bwino.

Ngakhale kafukufuku wamakhalidwe ochepa amakhala ochepa, lectins amatha kuyambitsa chimbudzi, kutupa, ndi matenda osiyanasiyana mwa anthu ena.

Kuchotsa lectins pazakudya kungatanthauze kupewa zakudya zina, komanso kuwonetsetsa kuti mukuphika ena moyenera.

Nkhaniyi ikuwona zaumoyo wakudya ma lectins, kaya mungayesere kudya zopanda lectin, ndi zakudya zoti mudye ndikupewa.

Kodi zakudya zopanda lectin ndi ziti?

Zakudya zopanda lectin zimaphatikizaponso kuchepetsa kudya kwama lectin kapena kuwachotsa pazakudya zanu. Izi ndi za anthu ena omwe amakhudzidwa ndi chakudya.

Lectins amapezeka muzakudya zambiri zamasamba koma makamaka mu:

• nyemba, monga nyemba, mphodza, nandolo, soya, ndi mtedza
• masamba a nightshade, monga tomato ndi biringanya
• zopangira mkaka, kuphatikizapo mkaka
• mbewu, monga balere, quinoa, ndi mpunga

Zakudya zopanda lectin ndizoletsa ndikuchotsa zakudya zambiri zopatsa thanzi - ngakhale zomwe zimawoneka kuti ndizathanzi.

Kuphika zakudya zambiri ndi ma lectin owopsa, monga nyemba za impso, kumachepetsa kwambiri lectin wawo, kuwapangitsa kukhala otetezeka kudya. Komabe, kuphika zakudya zina, monga mtedza, sikungathetsere lectin.

Awa amalimbikitsa nyemba zotentha kwa mphindi 30 kuti zithetse lectin zawo zoyipa.

Ndikofunika kuzindikira kuti ndizosowa kudya zakudya zokhala ndi lectins wambiri. Izi ndichifukwa choti nthawi zambiri amaphika bwino.

Zakudya zopanda lectin zimaphatikizapo kuchotsa magwero a lectin pachakudyacho, kapena kuphika zakudya zina moyenera kuti muwononge lectin musanadye.

Kodi ma lectins ndiabwino kapena oyipa kwa inu?

Lectins ndi mapuloteni omwe amalumikizana ndi chakudya. Amapezeka muzakudya zambiri zamasamba ndi zina zanyama.

Palibe kafukufuku wochepa pazokhudza ma lectins osiyanasiyana mwa anthu. Kafufuzidwe kafukufuku amafunika kuti adziwe ngati ali abwino kapena oyipa paumoyo wamunthu.

Mukaphika bwino, zakudya zomwe zili ndi lectins siziyenera kukuvutitsani. M'malo mwake, kafukufuku wa 2015 adapeza kuti pafupifupi 30% yazakudya zomwe mumadya zili ndi lectins.

Izi zati, nyama imanena kuti lectins atha kukhala mankhwala osokoneza bongo, kutanthauza kuti amatha kusokoneza momwe thupi lanu limayamwa michere kuchokera pachakudya.

Ma lectin amathanso kukhudza anthu omwe ali ndi vuto lakugaya m'mimba kapena omwe ali ndi vuto lakukumana ndi m'mimba.

Izi ndichifukwa choti lectins, kuphatikiza kusokoneza m'matumbo anu microbiota komanso kuyamwa kwa michere m'matumbo mwanu, kuchepa kwa kutulutsa kwa asidi, ndikuwonjezera kutupa.

Kumbukirani kuti kuphika zakudya zomwe zili ndi lectins, kuphatikiza nyemba, zimayambitsa ma lectins ndikuwapangitsa kukhala opanda vuto. Kuviika nyemba kumathandizanso kuti muchepetse lectin, ngakhale mwina osakwanira kuti azitetezedwa.

Zakudya zomwe zimakhala ndi lectin nthawi zambiri zimadzaza ndi ma antioxidants, mavitamini, ndi michere yomwe imalimbikitsa thanzi lanu. Izi zikuyenera kupitilira zovuta zoyipa zama lectin mthupi.

Mukaphika bwino, zakudya zomwe zimakhala ndi lectins nthawi zambiri zimawoneka ngati zotetezeka. Komabe, anthu ena amatha kukhala ndi chidwi ndi izi.

Zotsatira zowopsa za lectin

Kafukufuku walumikiza lectins ndi zotsatirapo zoyipa izi:

Zokhudza m'mimba

Kudya zakudya zokhala ndi lectins kumatha kubweretsa kuvutika m'mimba mwa anthu ena.

Izi ndichifukwa choti thupi silingathe kugaya lectin. M'malo mwake, amamangirira kumatenda am'mimba omwe amakhala m'mimba, momwe amatha kusokoneza kagayidwe kake ndikuwononga.

Anthu omwe ali ndi vuto lakugaya m'mimba, monga matumbo opweteketsa mtima (IBS), atha kukumana ndi zovuta atadya mankhwala osokoneza bongo monga lectins.

Ndizomveka kupewa zakudya zilizonse zomwe mungazindikire kuti zimayambitsa vuto lakugaya chakudya. Ngati mukumva kuwawa m'mimba mutadya zakudya zina, funsani dokotala ndikupewa kudya zakudya zomwe sizikusangalatsani.

Kuopsa

Mitundu yosiyanasiyana ya lectin imakhudza thupi. Zina zili ndi poizoni, kuphatikizapo ricin, poizoni wochokera ku nyemba za castor. Pakadali pano, zina zilibe vuto.

Ndikofunika kupewa nyemba zosaphika, zothiridwa, kapena zosaphika. Izi zikhoza kukhala poizoni.

Mwachitsanzo, phytohemagglutinin, lectin wambiri mu nyemba za impso, imatha kuyambitsa nseru, kusanza kwambiri, ndi kutsegula m'mimba mutangodya nyemba 4 kapena 5 zosaphika.

Amanena kuti nyemba za impso zosaphika zimakhala ndi 20,000-70,000 hau, pomwe nyemba zophika bwino zimakhala ndi 200-200 hau.

Kuyika nyemba sikokwanira kuchotsa lectin. Komabe, nyemba kwa mphindi 30 zitha kuwononga lectins ndikupangitsa nyemba kukhala zotetezeka kudya.

Kuphika pang'onopang'ono sikulimbikitsidwa, popeza ophika pang'onopang'ono sangatenthe kutentha kokwanira kuwononga poizoni.

Zitha kuwononga gawo logaya chakudya

Kafukufuku wina akuti ma lectin amatha kusokoneza chimbudzi, kusokoneza kuyamwa kwa michere, ndikuwononga m'matumbo ngati atadyedwa mochuluka kwa nthawi yayitali.

Izi zati, kafukufuku mwa anthu ndi ochepa, ndipo maphunziro ena amafunikira kuti zotsatira za lectins mwa anthu zisamvetsetsedwe.

Zakudya zapamwamba za lectin nthawi zambiri zimawoneka ngati zotetezeka bola ngati zaphikidwa bwino. Komabe, kafukufuku ndi wosakanikirana.

Kodi muyenera kuyesa zakudya zopanda lectin?

Zakudya zodziwika bwino zomwe zimakhala ndi lectin nthawi zambiri zimawoneka ngati zotetezeka kwa anthu ambiri kudya bola zitaphikidwa bwino.

Anthu omwe ali ndi vuto lakugaya chakudya amatha kukumana ndi zovuta atadya izi. Ndizomveka kupewa zakudya zilizonse zomwe zimakuyambukirani.

Izi zati, pali zinthu zingapo zofunika kuziganizira musanayese zakudya zopanda lectin.

Kuperewera kwa zakudya

Zakudya zambiri zathanzi zimakhudzidwa ndi zakudya zopanda lectin. Zakudyazi zikusowa pazakudya zowonjezera, kuphatikizapo fiber.

Zakudya zomwe zimakhala ndi lectins, monga nyemba ndi masamba ena, nthawi zambiri zimakhala mavitamini, michere, komanso ma antioxidants. Kudya zakudya izi kumatha kukhala ndi thanzi labwino, kuposanso zovuta zoyipa za lectins.

Kafukufuku mwa anthu akusowa

Kafukufuku wama lectins ndi zomwe zakhudza anthu pakadali pano ndizochepa.

Kafukufuku wambiri wachitika pa nyama, osati anthu. Kafukufuku adachitidwa makamaka mu vitro. Izi zikutanthauza kuti yakhala ikuchitika ndi ma lectin apadera m'matumba a labotale kapena machubu oyesera.

Kafukufuku wowonjezereka akadafunikirabe asayansi asanadziwe zenizeni za lectin muzakudya.

Zolandila zitha kukhala zokondera

Onetsetsani kuti mwatenga njira yovuta mukamafufuza dongosolo la chakudya. Masamba ambiri omwe amalimbikitsa akuyesera kugulitsa zinthu.

Fufuzani umboni wokhudzana ndi sayansi m'malo mongodzinenera pamawebusayiti omwe amagulitsa mabuku ophika kapena zowonjezera kuti zikuthandizireni kukhala opanda thanzi la lectin. Ena atha kukhala momwe amadzinenera, koma ena sangatero.

Mwachitsanzo, pali zonena kuti ma lectins amalimbikitsa kunenepa, koma maphunziro angapo, monga kugunda kwa kugunda, amawonetsa kuchepa.

Zakudya zopanda lectin sizofunikira kwa anthu ambiri, ndipo zimadza ndi zoopsa. Kwa anthu ena omwe amakhudzidwa ndi chakudya, kuchepetsa lectins kumatha kuthandiza.

Zakudya zoti muzidya pa zakudya zopanda lectin

Zomera zonse ndi nyama zonse zimakhala ndi lectins ena. Komabe, zipatso ndi ndiwo zamasamba zomwe zili ndi lectin yaying'ono zimaphatikizapo:

• maapulo
• artichokes
• arugula
• katsitsumzukwa
• beets
• mabulosi akuda
• mabulosi abulu
• bok choy
• burokoli
• Zipatso za Brussels
• kabichi
• kaloti
• kolifulawa
• Selari
• yamatcheri
• chives
• zokopa
• cranberries
• kale
• masamba obiriwira
• ma leki
• mandimu
• bowa
• therere
• anyezi
• malalanje
• maungu
• chithu
• rasipiberi
• zikopa
• mabulosi
• mbatata
• Swiss chard

Muthanso kudya mitundu yonse ya mapuloteni azinyama pazakudya zopanda lectin, kuphatikiza:

• nsomba
• ng'ombe
• nkhuku
• mazira

Mafuta, monga omwe amapezeka mu avocado, batala, ndi mafuta, amaloledwa kudya zakudya zopanda lectin.

Mitundu yambiri ya mtedza, monga ma pecans, pistachios, mtedza wa paini, mbewu za fulakesi, nthangala za hemp, nthangala za sesame, ndi mtedza waku Brazil, amaloledwa.

Mitundu ina ya mtedza imakhala ndi lectins, kuphatikiza mtedza, maamondi, ndi mbewu za mpendadzuwa.

Ngakhale zakudya zambiri zamasamba zimakhala ndi lectins, mutha kusankha kudya njira zochepa za lectin, monga broccoli, mbatata, ndi strawberries.

Zakudya zoti mupewe pazakudya zopanda lectin

Zakudya zabwino kwambiri mu lectins ndizo:

• masamba a nightshade, monga tomato, mbatata, zipatso za goji, tsabola, ndi biringanya
• nyemba zonse, monga mphodza, nyemba, mtedza, ndi nandolo
• Zakudya zopangidwa ndi chiponde, monga mafuta a chiponde ndi mafuta a chiponde
• Mbewu zonse ndi zopangidwa ndi tirigu kapena ufa, kuphatikiza makeke, ophwanya mkate, ndi buledi
• zinthu zambiri zamkaka, monga mkaka

Ngakhale kuphika kumachotsa ma lectin pazakudya zina, monga nyemba za impso, mwina sizingachotse ma lectin kuchokera kwa ena, monga mtedza.

Pazakudya zopanda lectin, anthu amatha kupewa nyemba, masamba a nightshade, tirigu, ndi mtedza.

Maupangiri azakudya ndi malangizo

Mukamatsata zakudya zilizonse zoletsa, kuphatikiza zakudya zopanda lectin, ndikofunikira kuti muwonetsetse kuti mwapeza michere yokwanira kuchokera ku zakudya zina zomwe mumadya.

Zakudya zambiri zomwe zimachotsedwa pamalingaliro azakudya ndizambiri zamtundu wazakudya, zomwe zimapindulitsa paumoyo. Onetsetsani kuti mwadya zipatso ndi ndiwo zamasamba zokwanira kapena mutenge chowonjezera cha fiber kuti mulipire.

Nawa maupangiri omwe muyenera kukumbukira mukamatsata zakudya zopanda lectin:

• Kuviika nyemba zotentha kumachepetsa lectin yake.
• Kupesa kapena kutulutsa mbewu ndi nyemba kungathandizenso kuchepetsa zomwe zimapezeka mu lectin.
• Yesani zakudya zochotsera kuti muwone ngati muli ndi chidwi chodya zakudya zina zopangidwa ndi lectin. Kuti muchite izi, chotsani chakudya chimodzi nthawi imodzi ndipo onetsetsani ngati zizindikiro zanu zikuyenda bwino.
• Ngati ndi kotheka, lankhulani ndi dokotala kapena katswiri wazakudya kuti muwone kuti mukudya zakudya zambiri tsiku lililonse.

Ngati mungayese zakudya zopanda lectin, onetsetsani kuti mukupeza michere yokwanira kuchokera kuzakudya zina.

Mfundo yofunika

Zakudya zambiri zimakhala ndi lectin, makamaka nyemba ndi tirigu.

Kudya zakudya zosaphika zomwe zili ndi lectins, kapena kudya zambiri, kungakhudze chimbudzi chanu komanso kuyamwa kwa michere.

Kafukufuku wasayansi wamomwe ma lectins amakhudzira anthu akusowa. Komabe, kafukufuku wina wazinyama akuwonetsa kuti zakudya zopanda lectin zitha kukhala zopindulitsa kwa anthu ena, monga omwe ali ndi vuto lakugaya chakudya.

Ngati mukukumana ndi vuto mukatha kudya, funsani dokotala kapena wazakudya.

Komanso, ngati mukuganiza zoyambitsa zakudya zopanda lectin, ndibwino kuti mufunsane ndi dokotala kapena wazakudya, makamaka ngati muli ndi pakati kapena mukudwala.

Onetsetsani kuti mwatenga njira yovuta mukamafufuza dongosolo la chakudya. Masamba ambiri omwe amalimbikitsa akuyesera kugulitsa zinthu.