Dzimwe nguva zvinodhevedzwa se "zvakaipa-anti-nutrient", "phytic acid" inogona kukudzivirira kuti urege kudya maminera anokosha. Asiwo ine zvakawanda zvezvirwere-kurwisa nzvimbo. Kunyanya inowanikwa muzvokudya zvakagadzirwa nemichero zvakadai semashizha uye zvese-mbeu. Tsvaga kuti ungadzikisa sei phytic acid muzvokudya zvako, usingacharegi pazvinhu zvakanaka.
Kana iwe wakambonzwa nezve phytic acid kana phytates zvichida nokuti mumwe munhu akakuudza kuti unofanira kuzvidzivirira.
Phytic acid dzimwe nguva inofungidzirwa se "anti-nutrient" nokuti inosunga maminera mumugwagwa wezvokudya, zvichiita kuti vasanyanya kuwana miviri yedu.
Iyo yakanyanya kunyanya kugadziriswa ye phytic acid inowanzo yakazara mbeu uye nyemba. Uye ndicho chikonzero vamwe vanhu (kunyanya vanhu paPaleo kudya) vanotya kudya izvozvi zvekudya nokuda kwevanoti "anti-nutrient".
Asi izvozvi zvinopesana nehutachiona hunogona kubatsirawo mukudzivirira zvirwere zvisingaperi.
Zvichida Zvinetso NePhytic Acid
Phytic acid inogona kusunga maminera mukati megomba vasati vanyonganiswa uye vanopindirana nemakemikari ekudya. Phytates inoderedzawo kudyiwa kwemazino, mapuroteni, uye mafuta.
Icho chiri mumatumbo, phytic acid inogona kusunga maminerari iron, zinc, uye manganese. Kana vachinge vasungwa, ivo vanobva vanyongedzwa mumarara.
Izvi zvinogona kuva chinhu chakanaka kana chakaipa, zvichienderana nemamiriro acho ezvinhu. Icho chinhu chakaipa kana iwe uchinetseka kuvaka zvivako zvesimbi mumuviri uye wakagadzira nheyo yekushaya simba anemia.
Kune rumwe rutivi, apo phytic acid inosunga maminerari mumatumbo, inodzivirira kuumbwa kwemasimba emhando dzakasununguka, zvichiita kuti ive antioxidant. Kwete izvozvo chete, asi zvinoratidzika kusunga zvisungo zvakakura (semuenzaniso, cadmium, mutungamiri) zvichibatsira kudzivirira kuunganidza kwavo mumuviri
Chaizvoizvo, phytic acid ine zvimwe zvinhu zvinodzivirira.
Semuenzaniso, inobatsira kurwisana nekenza, maswere emwoyo, mafungiro emabwe, uye insulin kushorwa.
Kune vanhu vakawanda, chokwadi chekuti vane phytates hazvirevi chikonzero chakanaka chekurega kudya miriwo kana mbeu yose.
Izvozvo zvakati, pane mamwe matanho aunogona kutora kuti uderedze zvinopesana nemigumisiro. (Izvi zvingave zvakakosha zvakanyanya kana iwe uri muchero unodyara, une mhuka yemidziyo kana vegan.)
Nzira Dzakanakisisa Yokugadzirisa Maitiro Anopesana Nemaitiro:
- Pisa zvokudya zvako . Kupisa zvokudya zvinogona kuparadza zviduku zve phytic acid. (Cherechedza: kupisa kunogona kuparadza phytase uye vitamini C saka chenjerera.)
- Kubvisa nyemba uye zviyo zvinogona kuderedza phytic acid (nezvimwe zvinopesana nemishonga).
- Idya zvokudya zvakaviriswa . Kuvirisa uye chingwa nechingwa (kushandisa mbiriso) kunogona kubatsira kuputsa phytic acid nemhaka yekushandiswa kwemaantimita enyama, uye kuderedza nhamba yephosphate mapoka. Uyewo, mamwe emakisi anokonzerwa panguva yekuvirisa angaita kuti kuwedzerwa kweimwe maminera.
- Kudya kwakakura mbeu . Kukura uye kukuvadza kunowedzera chibereko chechizvarwa chet phytase mumiti uye saka kunoderedza phytic acid.
- Wedzerai Vitamin C. Vitamini C inoratidzika yakasimba zvakakwana kukunda phytic acid. Mune imwe dzidzo, kuwedzera 50 mg ya vitamini C inopesana phytic acid mutoro wekudya. Mune imwe dzidzo, 80 mg ye ascorbic acid (vitamini C) inopesana 25 mg ye phytic acid. Mhepo yakawanda yevhitamini C inosanganisira guava, bell pepper, kiwi, marangari, mazambiringa, maruva, strawberries, maBrussels, cantaloupe, papaya, broccoli, mbatata, chinanasi, cauliflower, kale, juisi yemonamu, uye parsley.
- Edya nyama yeprotein. Puroteni yezvipfuwo inogona kuwedzera kukura kwezinc, iron, uye mhangura. Kuwedzera zviduku zvepuroteni yemhuka zvinogona kuwedzera kushandiswa kwemaminerari mumuviri. (Kunze kweizi / casin, sezvo inoratidzika seyo inopesana nesimbi uye zinc inogadzirwa.)
- Tsigira hutano hwako hutano. A low pH mumatumbo inowedzera kushandiswa kwesimbi. Kuenzanisa kwehutano hwebhakitiriya hunobatsira mumutauro weGI unogona kubatsira neizvi.
Pakupedzisira, kutaura kuti zvimwe zvikafu zvekudyara "hazvina kunaka" nekuda kwehupenyu hwavo hwe phytic acid zvinoratidzika zvisina kururama, kunyanya apo zvinokonzerwa neuptic acid zvisingabatsiri pamigodhi inogadziriswa inogona kubviswa nehutano hwehutano.
Pakuyera, haufaniri kurega kudya zviyo zvakakwana, maruva, kana michero nemiriwo. Ingova nechinangwa chokuderedza phytic acid kuburikidza nekugadzirira nzira pane kubvisa zvokudya zvinenge zviri nazvo.
> References
> Dzinga JR & Roughead ZK. Nonheme-iron inogadziriswa, fecal ferritin excretion, uye neropa rekodhi yemamiriro ematare kuvakadzi vanodya zvinodzwa zve lactoovovegetarian kudya kwe 8 wk. Am J Clin Nutritional 1999; 69: 944-952.
> Siegenberg D, et al. Ascorbic acid inodzivirira > muto inotarisirwa > inhibitory zvinokonzerwa ne polyphenols uye phytates pamusana pekunamata-simbi kunyorera. Am J Clin Nutritio 1991; 53: 537-541.
> Norris J. Vegan Health. http://www.veganhealth.org/articles/iron
>>>>>>>>>>>> Haematologic response of > anemic > preschool children to ascorbic acid supplementation. Hum Nutrition Appl Nutriti 1985; 39: 151-154.
> Sharma DC & Mathur R. Kugadziriswa kwekushaya ropa uye kuperevedza kwesimbi muzvirimwa nekushandiswa kwe ascorbic acid. Indian J Physiol Pharmacol 1995; 39403-406.
> Linus Pauling Institute. Iron. http://lpi.oregonstate.edu/infocenter/minerals/iron/
> Raboy V. Kufambira mberi mukuchera mbeu pasi. J Nutriti 2002; 132: 503S505S.
> Hotz C & Gibson RS. Traditional > kudya-processing > uye kugadzirisa maitiro ekuvandudza kushandiswa kwema micronutrients muzvokudya zvakadyarwa. J Nutriti 2007; 137: 1097-1100.
> Davidsson L. Nzira dzekuvandudza iron bioavailability kubva kune zvakakwana zvokudya. J Nutriti 2003; 133: 1560S-1562S.
> Singh RP & Agarwal R. Kanzira yeProstate uye inositol > hexaphosphate >: kubudirira uye nzira. Anticancer Research 2005; 25: 2891-2904.
> Vucenik I & Shamsuddin AM. Cancer inhibition ne inositol > hexaphosphate > (IP6) uye inositol: kubva > laboratory > kuchipatara. J Nutriti 2003; 133: 3778S-3784S.
> Examine.com Inositol Hexaphosphate. December 11, 2012. http://examine.com/supplements/Inositol+Hexaphosphate/
> Memorial Sloan-Kettering Cancer Center. Inositol Hexaphosphate. January 18th, 2013. http://www.mskcc.org/cancer-care/herb/inositol-hexaphosphate
> Hurrell RF. Kushandiswa kwemiti yemapuroteni mitsva pakutsvaga chinhu uye mineral bioavailability. J Nutriti 2003; 133: 2973S-2977S.
> Lonnerdal B. Zvokudya zvinokonzera kukonzera zinc. J Nutriti 2000; 130: 1378S-1383S.
> Sandberg A. Bioavailability yemaminerari mumasese. British Journal of Nutrition 2002; 88 (Suppl 3): S281-S285.
> Murgia I, et al. Biofortification yekurwisana ne "nzara yakavanzwa" yesimbi. Trends mumiti yesayenzi 2012; 17: 47-55.
> Itske > M, et al. Migumisiro yeii uye zvimwe zvinhu zvinodyiwa zvesimbi. Mazano Anotsvaga Mukudyiwa KweSayenzi uye Zvokudya 2000; 40: 371-398.
> Gilani GS, Xiao CW, Cockell KA. > Impact > ye antinutritional factors muzvokudya zvepineti pamagetsi eprotein uye bioavailability ye amino acids uye purotini yakanaka. British Journal of Nutrition 2012; 108: S315-S332.
> Hurrell R & Egli I. Iron bioavailability uye zvokudya zvinoshandiswa zvinotarisirwa. Am J Clin Nutritio 2010; 91: 1461S-1467S.
> Gibson RS, Perlas L, Hotz C. Kuvandudza kuwanikwa kwezvinhu zvinowanikwa mumiti yezvokudya pamhuri. Proceedings of the Nutrition Society 2006; 65: 160-168.
> Hunt JR. Kuenda kune imwe yemiti yekudya: ndeye iron uye zinc pangozi? Nutriti Rev 2002; 60: 127-134.
> Fardet A. Mafungiro matsva ehutano hunochengetedza hutano hwezviyo zvezviyo zvakakwana: chii chinopfuura > fiber >? Chikafu Nokutsvakurudza Ongororo 2010; 23: 65-134.
> Champ MMJ. Izvo zvisina-zvinovaka muviri bioactive zvinhu zvemasimba. British Journal of Nutrition 2002; 88 Suppl 3: S307-S319.
> Vohra A & Satyanarayana T. Phytases: michina michina, kubudisa, kuchenesa, pamwe nekugadzira zvigadzirwa zvebiotechnology. Ongororo dzinokosha muByotechnology 2003; 23: 29-60.
> Bohn L, Meyer AS, Rasmussen SK. Phytate: nharaunda pane > mhuka > uye kudya kwevanhu. Chinetso chekuberekwa kwema molecular. Nhoroondo yeZhejiang University SCIENCE B 2008; 9: 165-191.
> Ma G, et al. Phytate kudya uye milarati ye phytate kusvika kune zinc, > iron > uye calcium muzvokudya zvevanhu muChina. European Journal of Clinical Nutrition 2007; 61: 368-374.
> Raboy V. Mbeu yeramangwana riri nani: 'low phytate' mbeu inobatsira kukunda kusadya kwakakwana uye kuderedza kusvibiswa. TORENDA mu Plant Science 2001; 6: 458-462.
> Schlemmer U, et al. Phytate muzvokudya uye kukosha kwevanhu: Zvokudya zvekudya, kudya, kushandiswa, bioavailability, kudzivirira > basa > nekuongorora. Mol Nutriti Zvokudya 2009; 53: S330-S375.
> Vucenik I & Shamsuddin AM. Kudzivirirwa nekenza nekudya IP6 uye inositol. Nutrition uye Cancer 2006; 55: 109-125.
> Fox CH & Eberl M. Phytic acid (IP6), inoverengeka yakawanda yema anti-neoplastic agent: a systematic review. Mishonga Inobatsira Mukurapa 2002; 10: 229-234.
> Gibson RS, et al. Kuongororwa kwe phytate, iron, zinc, uye calcium inogadzirwa mumiti-based based complementary foods inoshandiswa munyika dzisingabatsiri uye zvinorehwa ne bioavailability. Zvokudya Nyeredzi Bull 2010; 31 (2 Suppl): S134-S146.
> Urbano G, et al. Basa re phytic acid mumuchero: basa risina basa kana rinobatsira? J Physiol Nyuchi 2000; 56: 283-294.