Ungakunciphisa Kanjani Ukungadli Ngokudla

-Delile

• Yini ama-Antinutrients?
• Ukucwilisa
• Ukuhluma
• Ukuvutshelwa
• Ukubilisa
• Inhlanganisela Yezindlela
• Ukubuka konke
• Thatha Umlayezo Wekhaya

Umsoco ezitshalweni awugayeki kalula ngaso sonke isikhathi.

Lokhu kungenxa yokuthi izitshalo zingaqukatha imishanguzo.

Lezi yizinhlanganisela zezitshalo ezinciphisa ukumuncwa kwezakhi kusuka ohlelweni lokugaya ukudla.

Zibakhathaza kakhulu emiphakathini okususelwa ekudleni kwabo ikakhulu ezinhlamvini nasemidumba.

Lo mbhalo ubuyekeza izindlela ezimbalwa ezilula zokunciphisa inani lama-antinutrients ekudleni.

Kwezinye izimo, zingasuswa cishe ngokuphelele.

Yini ama-Antinutrients?

Ama-antinutrients ayizinhlanganisela zezitshalo ezinciphisa amandla omzimba okuthola izakhamzimba ezibalulekile.

Azikhathazi kakhulu abantu abaningi, kepha zingaba yinkinga ngezikhathi zokungondleki, noma phakathi kwabantu abasekela izidlo zabo cishe kuphela ezinhlamvwini nasezinhlamvini zembumba.

Kodwa-ke, imishanguzo yokudla okunomsoco ayihlali "imibi" ngaso sonke isikhathi. Ngaphansi kwezimo ezithile, izidlo ezinjenge-phytate nama-tannins zingaba nemiphumela emihle yezempilo futhi (, 2,).

Ama-antinutrients afundwa kakhulu afaka:

• I-Phytate (i-phytic acid): Ikakhulukazi etholakala ezimbewini, okusanhlamvu nasemidumba, i-phytate inciphisa ukumuncwa kwamaminerali ekudleni. Lokhu kufaka phakathi i-iron, i-zinc, i-magnesium ne-calcium ().
• Ama-Tannins: Isigaba sama-antioxidant polyphenols angaphazamisa ukugaya izakhi zomzimba ezahlukahlukene (5).
• AmaLectin: Kutholakala kuzo zonke izitshalo zokudla, ikakhulukazi ezimbewini, emidumba nasezinhlamvwini. Amanye ama-lectin angaba yingozi ngamanani aphezulu, futhi aphazamise ukumuncwa kwezakhi zomzimba (,).
• Ama-Protease inhibitors: Kusatshalaliswa kabanzi phakathi kwezitshalo, ikakhulukazi ezimbewini, okusanhlamvu nasemidumba. Ziphazamisa ukugayeka kwamaprotheni ngokuvimbela ama-enzyme wokugaya ukudla.
• I-calcium oxalate: Uhlobo oluyinhloko lwe-calcium kwimifino eminingi, njengesipinashi. I-calcium eboshwe ku-oxalate ayitholi kahle (,).

Ngezansi:

Izidakamizwa ezibaluleke kakhulu ama-phytate, ama-tannins, ama-protease inhibitors, i-calcium oxalate nama-lectin.

Ukucwilisa

Ubhontshisi neminye imidumba kuvame ukufakwa emanzini ubusuku bonke ukuze kuthuthukiswe umsoco wazo (10).

Iningi lama-antinutrients kulokhu kudla atholakala esikhumbeni. Njengoba izidakamizwa eziningi zingancibiliki amanzi, zimane zincibilike lapho ukudla kumanzi.

Kuma-legumes, ukutholakala kokuntywila kutholakele ukwehlisa i-phytate, protease inhibitors, ama-lectin, ama-tannins ne-calcium oxalate.

Isibonelo, ukucwilisa amahora angu-12 kunciphise okuqukethwe kwe-phytate of peas kufika ku-9% ().

Olunye ucwaningo luthole ukuthi ukumunca uphizi wamajuba amahora angu-6-18 kwehle ngama-lectin ngama-38-50%, ama-tannins ngo-13-25% nama-protease inhibitors ngama-28-30% (12).

Kodwa-ke, ukuncishiswa kwama-antinutrients kungaxhomeka ohlotsheni lwembotyi. Kubhontshisi wezinso, ubhontshisi kanye nobhontshisi we-faba, ukumunca kunciphisa ama-protease inhibitors kancane (13, 14, 15) kuphela.

Ukucwilisa akusetshenziswanga kuphela imidumba, imifino enamaqabunga nayo ingamanziswa ukunciphisa amanye ama-calcium oxalate () awo.

Ukucwilisa kuvamise ukusetshenziswa ngokuhlanganiswa nezinye izindlela, njengokuhluma, ukuvutshelwa nokupheka.

Ngezansi:

Ukufaka imidumba emanzini ubusuku bonke kunganciphisa ama-phytate, ama-protease inhibitors, ama-lectin nama-tannins. Noma kunjalo, umphumela uncike ohlotsheni lwembotyi. Ukucwilisa nakho kunganciphisa ama-oxalates emifino enamaqabunga.

Ukuhluma

Ukuhluma yisikhathi emjikelezweni wokuphila wezitshalo lapho ziqala ukuphuma enzalweni. Le nqubo yemvelo yaziwa nangokuthi ukuhluma.

Le nqubo inyusa ukutholakala kwezakhamzimba ezimbewini, ezinhlamvini nasemidumba ().

Ukuhluma kuthatha izinsuku ezimbalwa, futhi kungaqalwa ngezinyathelo ezimbalwa ezilula:

1. Qala ngokuhlanza imbewu ukuze ususe yonke imfucumfucu, ukungcola nenhlabathi.
2. Cwilisa imbewu amahora angu-2-12 emanzini apholile. Isikhathi sokuntywila sincike ohlotsheni lwembewu.
3. Hlanza kahle emanzini.
4. Khama amanzi amaningi ngangokunokwenzeka bese ufaka imbewu esitsheni esihlumayo, esibizwa nangokuthi ihlumela. Qinisekisa ukuyibeka ngaphandle kwelanga eliqondile.
5. Phinda uhlanza futhi ukhiphe izikhathi ezingama-2-4. Lokhu kufanele kwenziwe njalo, noma kanye njalo emahoreni ayi-8-12.

Ngesikhathi sokuhluma, kwenzeka izinguquko ngaphakathi kwembewu okuholela ekonakaleni kwezinto ezingadli izithako ezifana ne-phytate ne-protease inhibitors.

Ukuhluma kukhonjisiwe ukunciphisa i-phytate ngo-37-81% ezinhlotsheni ezahlukahlukene zokusanhlamvu nemidumba (,,).

Kukhona futhi ukwehla okuncane kwama-lectin nama-protease inhibitors ngesikhathi sokuhluma (21).

Ungathola imiyalo eningiliziwe kwamanye amawebhusayithi. Isibonelo, i-Sprout People inolwazi oluhle kakhulu lokuthi ungahluma kanjani izinhlobo ezahlukahlukene zobhontshisi, okusanhlamvu nokunye ukudla kwezitshalo.

Ngezansi:

Ukuhluma kunciphisa i-phytate ezinhlamvini nasezinhlamvini zangasese, futhi kungahle kwehlise kancane ama-lectin nama-protease inhibitors.

Ukuvutshelwa

Ukuvutshelwa kuyindlela yasendulo eyayisetshenziselwa ukugcina ukudla.

Kuyinqubo engokwemvelo eyenzeka lapho ama-microorganisms, njengamagciwane noma imvubelo, eqala ukugaya ama-carbs ekudleni.

Yize ukudla okuvutshelwa ngengozi kuvame ukubhekwa njengokubi, ukuvutshelwa okulawulwayo kusetshenziswa kakhulu ekukhiqizeni ukudla.

Imikhiqizo yokudla ecutshungulwa ngokuvutshelwa ihlanganisa iyogathi, ushizi, iwayini, ubhiya, ikhofi, ukhokho kanye nesoya sauce.

Esinye isibonelo esihle sokudla okuvutshiwe yisinkwa somuncu.

Ukwenza inhlama emuncu kwehlisa ngempumelelo izithako zokudla ezingangeni, okuholela ekwandeni kokutholakala kwezakhamzimba (,,).

Eqinisweni, ukuvutshelwa komuncu womuncu kusebenza kahle ekunciphiseni izithako zokudla okusanhlamvu kunokuvutshelwa kwemvubelo esinkwa esijwayelekile (,).

Ezinhlamvini nasemidumba eyahlukahlukene, ukuvutshelwa kwehlisa ngempumelelo i-phytate nama-lectin (26, 27, 28, 29).

Isibonelo, ukuvubela ubhontshisi onsundu osufakwe kuqala amahora angama-48 kudale ukwehla kwe-phytate (30) ngama-88%.

Ngezansi:

Ukuvutshelwa kokudla okusanhlamvu kanye nemidumba kuholela ekwehliseni okukhulu kwama-phytate nama-lectin.

Ukubilisa

Ukushisa okuphezulu, ikakhulukazi lapho kubila, kungadicilela phansi izithako zokulwa nezidakamizwa ezifana nama-lectin, ama-tannins kanye ne-protease inhibitors (14,, 32, 33).

Ucwaningo oluthile lukhombisile ukuthi ukubilisa uphizi wamajuba imizuzu engama-80 kunciphise ama-protease inhibitors ngama-70%, i-lectin ngo-79% ne-tannin ngo-69% (12).

Ngokwengeziwe, i-calcium oxalate incishiswa nge-19-87% emifino eluhlaza ebilisiwe. Ukubhaka nokubhaka akusebenzi kangako (,).

Ngokuphambene nalokho, i-phytate ayimelana nokushisa futhi ayonakalisi kalula ngokubilisa (, 12).

Isikhathi sokupheka esidingekayo sincike ohlotsheni lwe-antinutrient, isitshalo sokudla kanye nendlela yokupheka. Ngokuvamile, isikhathi eside sokupheka siholela ekunciphiseni okukhulu kwama-antinutrients.

Ngezansi:

Ukubilisa kuyasebenza ekunciphiseni izidlo ezahlukahlukene, kufaka phakathi ama-lectin, ama-tannins, ama-protease inhibitors kanye ne-calcium oxalate.

Inhlanganisela Yezindlela

Ukuhlanganisa izindlela eziningi kunganciphisa kakhulu imishanguzo, kwesinye isikhathi kube ngokuphelele.

Njengesibonelo, ukucwilisa, ukuhluma nokuvutshelwa kwe-lactic acid kunciphise i-phytate ku-quinoa ngo-98% ().

Ngokufanayo, ukuhluma kanye ne-lactic acid ukuvutshelwa kommbila namabele okwehlise i-phytate cishe ngokuphelele (37).

Ngaphezu kwalokho, ukufaka uphizi wejuba kuholele ekunciphiseni u-98-100% kwama-lectin, ama-tannins kanye ne-protease inhibitors (12).

Ngezansi:

Indlela ephumelela kunazo zonke yokwehlisa imishanguzo ekudleni kwezitshalo ukuhlanganisa amasu wokuqedwa ahlukahlukene. Izindlela ezihlanganayo zingaze zilulaze ngokuphelele amanye ama-antinutrients ngokuphelele.

Ukubuka konke

Ngezansi ukubuka konke kokuphikisana okuyinhloko nezindlela ezisebenzayo zokuziqeda.

• I-Phytate (i-phytic acid): Ukucwilisa, ukuhluma, ukuvutshelwa.
• AmaLectin: Ukucwilisa, ukubilisa, ukufudumeza, ukuvutshelwa.
• Ama-Tannins: Ukucwilisa, ukubila.
• Ama-Protease inhibitors: Ukucwilisa, ukuhluma, ukubila.
• I-calcium oxalate: Ukucwilisa, ukubila.

Thatha Umlayezo Wekhaya

Izidakamizwa zinganciphisa kakhulu inani lokudla okunempilo kokudla okuningi kwezitshalo.

Ngenhlanhla, zingalulazwa ngezindlela ezimbalwa ezilula njengokushisa, ukubilisa, ukucwilisa, ukuhluma nokubilisa.

Ngokuhlanganisa izindlela ezahlukahlukene, izinto eziningi ezingadli izithako zingalulazwa cishe ngokuphelele.