Kuyini Ukudla Okungakhokhelwa Nge-Lectin?

-Delile

• Kuyini ukudla okungenayo i-lectin?
• Ngabe ama-lectin mahle noma amabi kuwe?
• Imiphumela engaba yingozi ye-lectin
• Ukuzwela kokugaya
• Ubuthi
• Kungalimaza umgudu wokugaya ukudla
• Ingabe kufanele uzame ukudla okungenayo i-lectin?
• Ukushoda kokudla okunempilo
• Ucwaningo kubantu luyashoda
• Izimangalo zingase zibe nokuchema
• Ukudla okufanele kudliwe ekudleni okungenayo i-lectin
• Ukudla okufanele ukugweme ekudleni okungenama-lectin
• Imihlahlandlela yokudla namathiphu
• Okubalulekile

Ama-Lectin angamaphrotheni atholakala ikakhulukazi emidumba nasezinhlamvwini. Ukudla okungenayo i-lectin sekuqala ukuthandwa ngenxa yokunakwa kwabezindaba kwakamuva nezincwadi zokudla ezihlobene eziningana ezithinta imakethe.

Kunezinhlobo ezahlukahlukene ze-lectin. Ezinye azinabungozi, kanti ezinye, njengalezo zikabhontshisi wezinso, zingadala izimpawu zokugaya ukudla uma zingaphekiwe kahle.

Yize ucwaningo lwekhwalithi lilinganiselwe, ama-lectin angadala ukugaya ukudla okungafanele, ukuvuvukala nezifo ezahlukahlukene kwabanye abantu.

Ukususa ama-lectin ekudleni kungasho ukugwema ukudla okuthile, kanye nokuqinisekisa ukuthi upheka abanye kahle.

Lo mbhalo ubheka imiphumela yezempilo yokudla ama-lectin, noma ngabe kufanele uzame ukudla okungenayo i-lectin, nokudla okufanele ukudle futhi ukugege.

Kuyini ukudla okungenayo i-lectin?

Ukudla okungenayo i-lectin kufaka phakathi ukunciphisa indlela odla ngayo ama-lectin noma ukuwasusa ekudleni kwakho. Lokhu kwenzelwa abanye abantu abanokuzwela kokudla.

Ama-Lectin akhona ekudleni okuningi kwezitshalo kepha ikakhulukazi aphezulu ku:

• imidumba, njengobhontshisi, udali, uphizi, ubhontshisi namantongomane
• imifino ye-nightshade, enjengotamatisi nesitshalo seqanda
• imikhiqizo yobisi, kufaka phakathi ubisi
• okusanhlamvu, okufana nebhali, i-quinoa nelayisi

Ukudla okungenayo i-lectin kunemikhawulo futhi kuqeda ukudla okuningi okuminyene nomsoco - ngisho nalokho okucatshangwa ukuthi kunempilo.

Ukupheka ukudla okuningi ngama-lectin ayingozi, njengobhontshisi wezinso, kunciphisa kakhulu okuqukethwe kwabo kwe-lectin, kubenze baphephe ukudliwa. Kodwa-ke, ukupheka okunye ukudla, njengamakinati, kungahle kungakususi okuqukethwe yi-lectin.

Izincoma ubhontshisi obilayo imizuzu engama-30 ukuqeda ama-lectin azo ayingozi.

Kubalulekile ukuthi wazi ukuthi akuvamile ukudla ukudla okunenani eliphakeme lama-lectin asebenzayo. Lokhu kungenxa yokuthi ngokuvamile ziphekwe kahle.

Ukudla okungenayo i-lectin kufaka phakathi ukukhipha imithombo yama-lectin ekudleni, noma ukupheka ukudla okuthile ngendlela efanele ukubhubhisa ama-lectin ngaphambi kokukudla.

Ngabe ama-lectin mahle noma amabi kuwe?

Ama-Lectin angamaprotheni abopha ama-carbohydrate. Zikhona ekudleni okuningi kwezitshalo nakweminye imikhiqizo yezilwane.

Kunocwaningo oluncane ngemiphumela yama-lectin ahlukene ebantwini. Ucwaningo oluningi luyadingeka ukuphetha ukuthi zilungile noma zimbi empilweni yomuntu.

Uma kuphekwe kahle, ukudla okuqukethe ama-lectin akufanele kukunikeze inkinga. Eqinisweni, isifundo sango-2015 sathola ukuthi cishe ama-30% wokudla okudlayo kuqukethe ama-lectin.

Lokho kusho ukuthi, isilwane siphakamisa ukuthi ama-lectin angaba yisidakamizwa, okusho ukuthi angaphazamisa ukuthi umzimba wakho umunca kahle kanjani izakhamzimba ekudleni.

Ama-Lectin angaphinde athinte kabi abantu abanokuzwela kokugaya noma ukuthambekela kokuzwa ukucindezeleka kwamathumbu.

Lokho kungenxa yokuthi ama-lectin, kufaka phakathi ukuphazamisa kokubili i-gut microbiota yakho nokumuncwa kwezakhamzimba esiswini sakho, ukunciphisa uketshezi lwe-asidi, nokwanda kokuvuvukala.

Khumbula ukuthi ukupheka ukudla okuqukethe ama-lectin, kufaka phakathi ubhontshisi, kwenza ama-lectin kungasebenzi futhi kungabi nangozi. Ukucwilisa ubhontshisi nakho kungakunciphisa okuqukethwe yi-lectin, noma mhlawumbe kungenele ukuqinisekisa ukuphepha.

Ukudla okuqukethe i-lectin kuvame ukugcwala ama-antioxidants, amavithamini, namaminerali athuthukisa impilo yakho. Lokhu kungenzeka kudlule imiphumela emibi yama-lectin emzimbeni.

Lapho kuphekwe kahle, ukudla okuqukethe ama-lectin ngokuvamile kubhekwa njengokuphephile. Kodwa-ke, abanye abantu bangazwela kulokhu kudla.

Imiphumela engaba yingozi ye-lectin

Ucwaningo luxhumanise ama-lectin nemiphumela emibi elandelayo:

Ukuzwela kokugaya

Ukudla ukudla okuqukethe ama-lectin kungadala ukucindezeleka kokugaya ukudla kwabanye abantu.

Lokho kungenxa yokuthi umzimba awukwazi ukugaya ama-lectin. Esikhundleni salokho, zibopha ulwelwesi lweseli olufaka umgudu wokugaya ukudla, lapho zingaphazamisa imetabolism futhi zidale umonakalo.

Abantu abanesimo sokugaya esiswini, njenge-irritable bowel syndrome (IBS), bangathola imithelela emibi ngemuva kokudla izidlo ezinamandla ezifana nama-lectin.

Kunengqondo ukugwema noma yikuphi ukudla okukhomba njengokudala izinkinga zokugaya ukudla. Uma uhlangabezana nokungakhululeki kokugaya ukudla ngemuva kokudla ukudla okuthile, thintana nodokotela wakho futhi ugweme ukudla ukudla okubanga ukungaphatheki kahle.

Ubuthi

Izinhlobo ezahlukahlukene ze-lectin zinemiphumela eyahlukahlukene emzimbeni. Amanye anobuthi obukhulu, kufaka phakathi i-ricin, ubuthi obutholakala kubhontshisi we-castor. Okwamanje, ezinye azinabungozi.

Kubalulekile ukugwema ubhontshisi obuhlaza, ofakwe, noma ongaphekiwe. Lezi zingaba nobuthi.

Isibonelo, i-phytohemagglutinin, i-lectin egcwele ubhontshisi wezinso, ingadala isicanucanu esedlulele, ukuhlanza okukhulu, nohudo ngemuva kokudla ubhontshisi obuluhlaza obu-4 noma obungu-5.

Izifunda zithi ubhontshisi wezinso oluhlaza uqukethe u-20,000-70,000 hau, ngenkathi ubhontshisi ophekwe ngokuphelele unenani eliphephile lama-200-400 hau.

Ukucwilisa ubhontshisi akwanele ukususa i-lectin. Kodwa-ke, ubhontshisi imizuzu engama-30 ungawabhubhisa ama-lectin futhi wenze ubhontshisi kuphephe ukudliwa.

Ukupheka okuhamba kancane akunconyiwe, ngoba abapheki abaphuza kancane bangafinyelela emazingeni okushisa ashisayo ngokwanele ukubhubhisa ubuthi.

Kungalimaza umgudu wokugaya ukudla

Olunye ucwaningo luthi ama-lectin angaphazamisa ukugayeka kokudla, aphazamise ukumuncwa kwezakhi zomzimba, futhi abangele ukulimala kwamathumbu uma kudliwa ngobuningi isikhathi eside.

Lokho kusho ukuthi, ucwaningo kubantu lunomkhawulo, futhi kudingeka izifundo eziningi ngaphambi kokuba imiphumela eyiqiniso yama-lectin kubantu iqondwe ngokugcwele.

Ukudla okuphezulu kwe-lectin ngokuvamile kubhekwa njengokuphephile inqobo nje uma kuphekwe kahle. Noma kunjalo, ucwaningo luxubene.

Ingabe kufanele uzame ukudla okungenayo i-lectin?

Ukudla okuvamile okuqukethe i-lectin ngokuvamile kubhekwa njengokuphephile kubantu abaningi ukuba bakudle uma nje kuphekwe kahle.

Abantu abanokuzwela kokugaya bangathola imiphumela emibi ngemuva kokudla lokhu kudla. Kunengqondo ukugwema noma yikuphi ukudla okubangela izinkinga zokugaya ukudla kuwe.

Lokho kusho ukuthi, kunezinto ezahlukahlukene okufanele uzicabangele ngaphambi kokuzama ukudla okungenayo i-lectin.

Ukushoda kokudla okunempilo

Ukudla okuningi okunempilo kuyabandakanyeka ekudleni okungenayo i-lectin. Ukudla kuyantuleka kokudla okunempilo okubanzi, kufaka phakathi i-fiber.

Ukudla okuqukethe ama-lectin, njengobhontshisi nemifino ethile, kuvame ukuba yimithombo emihle yamavithamini, amaminerali kanye nama-antioxidants. Ukudla lokhu kudla kungenzeka kuzuzise impilo yakho, kudlule imiphumela emibi yama-lectin.

Ucwaningo kubantu luyashoda

Ucwaningo ngama-lectin nemiphumela yawo kubantu okwamanje lincane.

Iningi lezifundo zenziwe ezilwaneni, hhayi kubantu. Ucwaningo lwenziwe kakhulu kwi-vitro. Lokhu kusho ukuthi yenziwe ngama-lectin angawodwa ezitsheni zaselebhu noma amashubhu wokuhlola.

Kusadingeka olunye ucwaningo ngaphambi kokuthi ososayensi bazi imiphumela yangempela ye-lectin ekudleni.

Izimangalo zingase zibe nokuchema

Qiniseka ukuthi uthatha indlela ebucayi uma ucwaninga lolu hlelo lokudla. Amawebhusayithi amaningi ayikhuthazayo azama ukuthengisa imikhiqizo.

Funa ubufakazi obususelwa kwisayensi esikhundleni sezimangalo ezigcwele kumawebhusayithi athengisa izincwadi zokupheka noma izengezo ezihloselwe ukukusiza ukuthi ufeze impilo engena-lectin. Abanye bangaba yilokho abazibiza ngakho, kodwa abanye bangabi yikho.

Isibonelo, kunezimangalo zokuthi ama-lectin akhuthaza ukuzuza kwesisindo, kepha izifundo eziningi, ezinjengokusetshenziswa kwe-pulse, zikhombisa umphumela wokuncipha.

Ukudla okungenayo i-lectin akudingekile kubantu abaningi, futhi kuza nezingozi. Kwabanye abantu abanokuzwela kokudla, ukunciphisa ama-lectin kungasiza.

Ukudla okufanele kudliwe ekudleni okungenayo i-lectin

Yonke imikhiqizo yezitshalo neyezilwane iqukethe ama-lectin athile. Noma kunjalo, izithelo nemifino equkethe i-lectin encane ifaka:

• ama-apula
• ama-artichokes
• i-arugula
• i-asparagus
• ama-beet
• amajikijolo
• amajikijolo
• bok choy
• i-broccoli
• Amahlumela eBrussels
• iklabishi
• izaqathe
• ukholifulawa
• isilimo esidliwayo esinamagatsha anamanzi
• ama-cherries
• chives
• ama-collards
• ama-cranberries
• i-kale
• imifino eluhlaza
• amalikhi
• ulamula
• amakhowe
• okra
• anyanisi
• amawolintshi
• amathanga
• isisi
• amajikijolo
• ama-scallions
• ama-strawberry
• ubhatata
• I-Swiss chard

Ungadla futhi zonke izinhlobo zamaprotheni ezilwane ekudleni okungenayo i-lectin, kufaka phakathi:

• inhlanzi
• yenkomo
• inyama yenkukhu
• amaqanda

Amafutha, njengalawo atholakala kuma-avokhado, ibhotela, namafutha omnqumo, avunyelwe ekudleni okungenayo i-lectin.

Izinhlobo eziningi zamantongomane, njengama-pecans, ama-pistachio, amantongomane ephayini, imbewu yefilakisi, imbewu ye-hemp, imbewu yesesame namantongomane aseBrazil, nazo ziyavunyelwa.

Ezinye izinhlobo zamantongomane ziqukethe ama-lectin, kufaka phakathi ama-walnuts, ama-alimondi, nembewu ye-sunflower.

Ngenkathi ukudla okuningi kwezitshalo kuqukethe ama-lectin, ungakhetha ukudla ezinye izindlela eziphansi ze-lectin, njenge-broccoli, ubhatata, nama-strawberry.

Ukudla okufanele ukugweme ekudleni okungenama-lectin

Ukudla okuphezulu kakhulu kuma-lectin kufaka:

• imifino ye-nightshade, efana notamatisi, amazambane, amajikijolo e-goji, upelepele nesitshalo seqanda
• yonke imidumba, njengodali, ubhontshisi, amakinati, nohide
• imikhiqizo yamantongomane, njengebhotela lamantongomane namafutha amakinati
• konke okusanhlamvu nemikhiqizo eyenziwe ngamabele noma ufulawa, kufaka phakathi amakhekhe, ama-crackers, nesinkwa
• imikhiqizo eminingi yobisi, njengobisi

Ngenkathi ukupheka kususa ama-lectin kokunye ukudla, njengobhontshisi wezinso, kungahle kungawasusi ama-lectin kwabanye, njengamakinati.

Ekudleni okungenayo i-lectin, abantu bangakugwema imidumba, imifino ye-nightshade, okusanhlamvu namantongomane.

Imihlahlandlela yokudla namathiphu

Lapho ulandela noma ikuphi ukudla okunomkhawulo, kufaka phakathi ukudla okungenayo i-lectin, kubalulekile ukuthi uqiniseke ukuthi uthola izakhamzimba ezanele kokunye ukudla okudlayo.

Ukudla okuningi okususwa kulolu hlelo lokudla kune-fiber ephezulu yokudla, okulusizo empilweni. Qiniseka ukuthi ungadla izithelo nemifino eyanele noma uthathe isithasiselo se-fiber ukunxephezela.

Nawa amanye amathiphu okufanele uwakhumbule lapho ulandela ukudla okungenayo i-lectin:

• Ukucwilisa nobhontshisi obilayo kunciphisa okuqukethwe kwawo kwe-lectin.
• Ukuvunda noma ukuhluma okusanhlamvu nobhontshisi nakho kungasiza ekunciphiseni okuqukethwe kwabo kwe-lectin.
• Zama ukudla kokuqeda ukuze ubone ukuthi unokuzwela kokudla kokunye ukudla okuqukethe i-lectin. Ukwenza lokhu, susa ukudla okukodwa ngesikhathi bese uhlola ukuthi izimpawu zakho ziyathuthuka yini.
• Uma kungenzeka, khuluma nodokotela noma usolwazi wokudla ukuze uqiniseke ukuthi uthola uhla lwakho olugcwele lwezakhamzimba usuku ngalunye.

Uma uzama ukudla okungenayo i-lectin, qiniseka ukuthi uthola izakhamzimba ezanele kweminye imithombo yokudla.

Okubalulekile

Ukudla okuningi kuqukethe ama-lectin, ikakhulukazi imidumba nezinhlamvu.

Ukudla ukudla okuluhlaza okuqukethe ama-lectin, noma ukudla okuningi kwakho, kungathikameza ukugaya kwakho nokufakwa kwezakhi.

Ucwaningo lwesayensi lokuthi ama-lectin athinta kanjani abantu luyashoda. Kodwa-ke, ezinye izifundo zezilwane zikhomba ukuthi ukudla okungenayo i-lectin kungasiza abanye abantu, njengalabo abanokuzwela kokugaya ukudla.

Uma uhlangabezana nokungakhululeki ngemuva kokudla, thintana nodokotela wakho noma isazi sokudla.

Futhi, uma ucabanga ukuqala ukudla okungenayo i-lectin, kuwumqondo omuhle ukubonisana nodokotela wakho noma isazi sokudla, ikakhulukazi uma ukhulelwe noma unesimo sempilo esingaphansi.

Qiniseka ukuthi uthatha indlela ebucayi uma ucwaninga lolu hlelo lokudla. Amawebhusayithi amaningi ayikhuthazayo azama ukuthengisa imikhiqizo.