Ngaba iimbotyi eziluhlaza zingaKhuselekanga ukuba zingatya?

Umxholo

• Kutheni le nto kufuneka uphephe iimbotyi eziluhlaza eziluhlaza
• Izibonelelo zokupheka iimbotyi eziluhlaza
• Uyilungisa njani imbotyi eluhlaza
• Umgca wezantsi

Iimbotyi eziluhlaza-ezaziwa ngokuba ziimbotyi zomtya, iimbotyi ze-snap, iimbotyi zaseFrance, ii-emotes, okanye iivericots verts -yimifuno emincinci, ecekeceke eneembewu ezincinci ngaphakathi kwipod.

Ziqhelekile kwiisaladi okanye kwizitya ezizezabo, kwaye abanye abantu bade bazitye ziluhlaza.

Ukanti, ngenxa yokuba ingumdumba wezobuchwephesha, abanye abantu banexhala lokuba ziqulathe izinto ezingafunekiyo ezinokuba yityhefu xa zityiwe ziluhlaza - ngelixa abanye besithi iimbotyi eziluhlaza zingumqolo kuba ukuzipheka kukhokelela kwilahleko yezondlo.

Eli nqaku lichaza ukuba ungazitya iimbotyi eziluhlaza ziluhlaza.

Kutheni le nto kufuneka uphephe iimbotyi eziluhlaza eziluhlaza

Njengoninzi lweembotyi, iimbotyi eziluhlaza eziluhlaza zineectins, iprotein esebenza njenge-antifungal kunye nendalo yokubulala izinambuzane kwizityalo ().

Nangona kunjalo, ukuba uyazitya, ii-lectins ziyamelana ne-enzymes yokwetyisa. Ke, zibophelela kumphezulu weeseli kwinkqubo yakho yokwetyisa, zibangela iimpawu ezinje ngesicaphucaphu, urhudo, ukugabha kunye nokudumba ukuba kusetyenziswe izixa eziphezulu ().

Banokwenzakalisa iiseli zakho zesisu kwaye bachaphazele ibacteria yakho enobubele. Ngapha koko, ziphazamisa ukugaya ukutya kunye nokufunxa, yiyo loo nto zaziwa njenge-antinutrients ().

Iimbotyi ezithile zipakisha izixa eziphezulu ze-lectin kunezinye, oko kuthetha ukuba ezinye zinokukhuseleka kakhulu ukuba zingatyiwa eluhlaza ().

Okwangoku, uphando lubonisa ukuba imbotyi eluhlaza eluhlaza ine-4.8-1,100 mg ye-lectin nge-ounces ezi-3.5 (100 grams) yembewu. Oku kuthetha ukuba zihluka ukusuka kumgangatho ophantsi weectins ukuya kuthi ga phezulu (,).

Ke, ngelixa ukutya izixa ezincinci zeembotyi eziluhlaza kungakhuseleka, kungcono ukuziphepha ukuthintela nayiphi na into enokuba yityhefu.

Iimbotyi eziluhlaza eziluhlaza ziqulathe ii-lectins, ezinokubangela iimpawu ezinje ngesicaphucaphu, urhudo, ukugabha okanye ukudumba. Kananjalo, akufuneki uzitye ziluhlaza.

Izibonelelo zokupheka iimbotyi eziluhlaza

Abanye abantu bathi ukupheka iimbotyi eziluhlaza kukhokelela kwilahleko yezondlo.

Ewe, ukupheka kunganciphisa imixholo yazo kwiivithamini ezinyibilikayo emanzini, ezinjenge folate kunye nevithamin C, enceda ukuthintela ukungaqheleki kokuzalwa kunye nomonakalo weselula, ngokulandelelana (5,,).

Nangona kunjalo, ukupheka kubonelela ngezibonelelo ezininzi, ezinje ngencasa ephuculweyo, ukucola, kunye nokwanda kokufumaneka kwezinto ezahlukeneyo eziluncedo kwizityalo.

Ngapha koko, uninzi lweectins kwiimbotyi eziluhlaza eziluhlaza azisebenzi xa zibilisiwe okanye ziphekwe kwi-212 ° F (100 ° C) ().

Uphando lubonisa ukuba ukupheka iimbotyi eziluhlaza kunokunyusa umxholo we-antioxidant- ngakumbi amanqanaba e-carotenoids anamandla anjenge-beta carotene, lutein, kunye ne-zeaxanthin (,).

Antioxidants zikhusela iiseli zakho kwiimolekyuli ezingazinzanga ezibizwa ngokuba ziiradical radicals, amanqanaba aphezulu anokuthi andise umngcipheko wesifo ().

Ukongeza, ukupheka kunokonyusa ukubakho kokufumaneka kweembotyi eziluhlaza umxholo we-isoflavone. Ezi zinto zinxulunyaniswe nezibonelelo ezininzi zempilo, kubandakanya ukukhuselwa kwisifo sentliziyo kunye nomngcipheko ophantsi womhlaza othile,,,).

Ngokubanzi, izibonelelo zokupheka le veggie kunokwenzeka ukuba zigqithise ezantsi.

Ukupheka iimbotyi eziluhlaza kunganciphisa umxholo weevithamini ezithile, kodwa kuyonyusa amanqanaba e-antioxidants njenge-carotenoids kunye ne-isoflavones. Ngokukodwa, ukupheka kukwenza kungasebenzi iilectin eziyingozi.

Uyilungisa njani imbotyi eluhlaza

Iibhontshisi eziluhlaza ziyafumaneka kwiifom ezininzi, kubandakanya okutsha, okusemathinini kunye nokubandiswa.

Ungazilungiselela ngeendlela ezininzi. Njengomgaqo oqhelekileyo, kungcono ukuba uzihlambe ngaphambi kokupheka, kodwa akukho sidingo sokuzifaka ngobusuku bonke. Unokufuna ukunciphisa iingcebiso ukuze ususe iziphetho ezinzima.

Nazi iindlela ezintathu ezisisiseko, ezilula zokupheka iimbotyi eziluhlaza:

• Ibilisiwe. Gcwalisa imbiza enkulu ngamanzi kwaye uyizise emathunjini. Yongeza iimbotyi eziluhlaza kwaye uzimise imizuzu emi-4. Ukucoca kunye nexesha kunye netyuwa kunye nepepile ngaphambi kokukhonza.
• Ngomphunga. Gcwalisa ibhokhwe nge-intshi enye (2.5 cm) yamanzi uze ubeke ibhasikidi ephezulu. Gubungela imbiza uze amanzi ubilise. Beka iimbotyi ngaphakathi kwaye unciphise ubushushu. Ukupheka kugqitywe imizuzu emi-2.
• Imicroowaved. Beka iimbotyi eziluhlaza kwisitya esikhuselekileyo se-microwave. Yongeza iipunipoyi ezi-2 (30 mL) zamanzi kwaye uzogqume ngeplastiki. I-Microwave imizuzu emi-3 kunye novavanyo lokuzinikela ngaphambi kokukhonza. Lumka nomphunga oshushu xa ususa iplastiki.

Ziyinto enhle ngokwazo, ziphonswa kwisaladi, okanye zongezwa kwiisobho, i-stews, kunye ne-casseroles.

Ukubilisa, ukutshisa kunye nokuhambisa imicrowave ziindlela ezilungileyo zokupheka iimbotyi eziluhlaza phantsi kwemizuzu emi-5. Yitya ngokwakho okanye kwiisaladi okanye isityu.

Umgca wezantsi

Ngelixa ezinye iiresiphi zibiza iimbotyi eziluhlaza eziluhlaza, ukuzitya zingaphekwanga kunokubangela isicaphucaphu, urhudo, ukudumba nokugabha ngenxa yomxholo we-lectin.

Kananjalo, kungcono ukunqanda iimbotyi eziluhlaza eziluhlaza.

Ukupheka akupheleli nje ekuthomalaliseni ii-lectins zazo kodwa kukwaphucula ukungcamla kwabo, ukwetyisa, kunye nomxholo we-antioxidant.

Iimbotyi eziluhlaza kulula kakhulu ukuzilungiselela kwaye zinokonwatyelwa zodwa njengecala okanye i-snack- okanye zongezwe kwiisuphu, iisaladi kunye neecasseroles.