Ukunciphisa njani iAntinutrients kukutya

Umxholo

• Yintoni iAntinutrients?
• Ukuntywila
• Ukuntshula
• Ukuvumba
• Ukubilisa
• Umdibaniso weendlela
• Ushwankathelo
• Thatha uMyalezo waseKhaya

Izakhamzimba kwizityalo azihlali zisetyiswa ngokulula.

Kungenxa yokuba izityalo zinokuba nezinto ezingafunekiyo.

Ezi yimixube yezityalo ezinciphisa ukufunxeka kwezondlo kwinkqubo yokwetyisa.

Zezona zixhalabisayo kuluntu olusebenzisa izidlo zabo ubukhulu becala kwiinkozo nakwiimbotyi.

Eli nqaku liphonononga iindlela ezininzi ezilula zokunciphisa inani lezinto ezingafunekiyo ekutyeni.

Ngamanye amaxesha banokupheliswa ngokupheleleyo.

Yintoni iAntinutrients?

Izinto ezingafunekiyo zizityalo ezinciphisa amandla omzimba okufumana izondlo eziyimfuneko.

Ayisiyiyo inkxalabo enkulu kubantu abaninzi, kodwa inokuba yingxaki ngexesha lokungondleki, okanye phakathi kwabantu abaseta izidlo zabo phantse kuphela kwiinkozo nakwiimbotyi.

Nangona kunjalo, i-antinutrients ayisoloko "imbi." Ngaphantsi kwezinye iimeko, i-antinutrients efana ne-phytate kunye neetannins zinokuba neziphumo zempilo eziluncedo kunye (, 2,).

Ezona zixhobo zifundwa ngokubanzi zibandakanya:

• Iphytate (phytic acid): Ikakhulu ifumaneka kwimbewu, iinkozo kunye nemidumba, i-phytate inciphisa ukufunxwa kwezimbiwa kwisidlo. Oku kubandakanya i-iron, i-zinc, i-magnesium kunye ne-calcium ().
• IiTannins: Udidi lwee-antioxidant polyphenols ezinokuthi ziphazamise ukwetyiswa kwezondlo ezahlukeneyo (5).
• IiLectins: Ifunyanwa kuzo zonke izityalo zokutya, ngakumbi kwiimbewu, iimbotyi kunye neenkozo. Ezinye ii-lectins zinokuba yingozi kwixabiso eliphezulu, kwaye ziphazamise ukufunxeka kwezondlo (,).
• Iprotease inhibitors: Isasazwa ngokubanzi phakathi kwezityalo, ngakumbi kwimbewu, iinkozo kunye nemidumba. Ziphazamisa ukugaya iiprotein ngokuthintela ii-enzymes zesisu.
• I-calcium oxalate: Eyona fomu iphambili yecalcium kwimifuno emininzi, enje ngesipinatshi. Ikhalsiyam ebotshelelwe kwi-oxalate ayifunxwanga kakuhle (,).

Okukwintsusa:

Ezona zinto zichasayo zibaluleke kakhulu ziyi-phytate, tannins, protease inhibitors, calcium oxalate kunye nectins.

Ukuntywila

Iimbotyi kunye nezinye iimbotyi zihlala zifakwa emanzini ubusuku bonke ukuze ziphucule ixabiso lazo lesondlo (10).

Uninzi lwezinto ezichasayo koku kutya zifumaneka kulusu. Kuba izinto ezininzi ezinganyibilikiyo zinamanzi anyibilikayo, ziyanyibilika xa ukutya kufakwe emanzini.

Kwimidumba, ukufunxa kufunyenwe kunciphisa i-phytate, protease inhibitors, i-lectins, i-tannins kunye ne-calcium oxalate.

Umzekelo, i-soak ye-12 yeeyure inciphise umxholo weepytate ukuya kwi-9% ().

Olunye uphononongo lufumanise ukuba ukufunxa ii-ertyisi zama-erty kwi-6-18 iiyure kunciphise i-lectins ngama-38-50%, iitannins nge-13-25% kunye ne-protease inhibitors nge-28-30% (12).

Nangona kunjalo, ukunciphisa i-antinutrients kunokuxhomekeka kuhlobo lweembotyi. Kwiimbotyi zezintso, iimbotyi zesoya kunye neembotyi ze-faba, ukufunxa kunciphisa iiprotease inhibitors kancinci (13, 14, 15).

Ayifuneki nje xa ifunxa imidumba, imifuno enamagqabi inokudityaniswa ukunciphisa i-calcium oxalate () yayo.

Ukufunxa kusetyenziselwa ukudityaniswa nezinye iindlela, njengokuhluma, ukubila nokupheka.

Okukwintsusa:

Ukuntywila iimbotyi emanzini ngobusuku bonke kunokunciphisa i-phytate, inhibitors, ii-lectins kunye neetannins. Nangona kunjalo, umphumo uxhomekeke kudidi lweembotyi. Ukucwina kunganciphisa ii-oxalates kwimifuno enamagqabi.

Ukuntshula

Ukuhluma lixesha kumjikelo wobomi bezityalo xa ziqala ukuvela kwimbewu. Le nkqubo yendalo ikwabizwa ngokuba kukuntshula.

Le nkqubo inyusa ukufumaneka kwezakhamzimba kwimbewu, iinkozo kunye nemidumba ().

Ukuhluma kuthatha iintsuku ezimbalwa, kwaye kunokuqaliswa ngamanyathelo ambalwa alula:

1. Qala ngokucoca imbewu ukuze ususe yonke inkunkuma, ubumdaka kunye nomhlaba.
2. Cwina imbewu iiyure ezi-2 ukuya kwezi-12 emanzini apholileyo. Ixesha lokuntywila lixhomekeke kuhlobo lwembewu.
3. Yixubule ngokucokisekileyo emanzini.
4. Ukucoca amanzi kangangoko kunokwenzeka kwaye ubeke imbewu kwisitya esintshulayo, ekwabizwa ngokuba sisihlumelo. Qinisekisa ukuyibeka ngaphandle kwelanga ngqo.
5. Phinda uhlambe kwaye ucofe amaxesha ama-2-4. Oku kufuneka kwenziwe rhoqo, okanye kube kanye kwiiyure eziyi-8-12.

Ngexesha lokuntshula, utshintsho lwenzeka ngaphakathi kwembewu ekhokelela ekonakaleni kwezinto ezingafunekiyo ezifana nephytate kunye neprotease inhibitors.

Ukuhluma kubonisiwe ukunciphisa i-phytate ngama-37-81% kwiindidi ezahlukeneyo zeenkozo kunye nembotyi (,,).

Kukwabonakala ngathi kukho ukwehla okuncinci kwee-lectins kunye ne-protease inhibitors ngexesha lokuhluma (21).

Unokufumana imiyalelo eneenkcukacha kwezinye iiwebhusayithi. Umzekelo, Abantu abaHlumayo banolwazi oluhle kakhulu malunga nendlela yokuhluma iintlobo ezahlukeneyo zeembotyi, iinkozo kunye nokunye ukutya kwezityalo.

Okukwintsusa:

Ukuntshula kunciphisa i-phytate kwiinkozo nakwiimbotyi, kwaye kungathoba kancinci i-lectins kunye ne-protease inhibitors.

Ukuvumba

Ukuvundisa yindlela yakudala eyayisetyenziselwa ukugcina ukutya.

Yinkqubo yendalo eyenzekayo xa ii-microorganisms, ezinjengebhaktiriya okanye igwele, ziqala ukwetyisa iikhabhohthi ekutyeni.

Nangona ukutya okuvundiswa ngengozi kuhlala kuthathwa njengokubi, ukulawulwa kokuvunywa kusetyenziswa kakhulu kwimveliso yokutya.

Iimveliso zokutya eziqhutywa kukuvumba zibandakanya iyogathi, itshizi, iwayini, ibhiya, ikofu, icocoa kunye nesosi yesosi.

Omnye umzekelo olungileyo wokutya okubilisiweyo sisonka sentlama emuncu.

Ukwenziwa kwentlama emuncu kuhlambalaza ngokufanelekileyo izinto ezingafunekiyo kwiingqolowa, kukhokelela ekwandeni kokufumaneka kwezakhamzimba (,,).

Ngapha koko, ukuvundiswa kweswekile yomgubo kuyasebenza ngakumbi ekunciphiseni izinto ezingafunekiyo kwiinkozo kunegwele lokuvubela kwisonka esiqhelekileyo (,).

Kwiinkozo ezahlukeneyo kunye neembotyi, ukubila ngokufanelekileyo kuthoba i-phytate kunye ne-lectins (26, 27, 28, 29).

Umzekelo, ukubila iimbotyi ezimdaka zangaphambi kokuntywila kwiiyure ezingama-48 kubangele ukunciphisa i-88% kwi-phytate (30).

Okukwintsusa:

Ukuvundiswa kweenkozo kunye neembotyi kukhokelela kunciphiso olubonakalayo lwe-phytate kunye ne-lectins.

Ukubilisa

Ubushushu obuphezulu, ngakumbi xa ubilayo, bunokuthomalalisa izidambisi ezinjengeectins, iitannins kunye neprotease inhibitors (14,, 32, 33).

Olunye uphononongo lubonise ukuba ii-ertyisi ezibilayo ezibilayo imizuzu engama-80 zinciphise inhibitors ngama-70%, i-lectin ngama-79% kunye netannin ngama-69% (12).

Ukongeza, i-calcium oxalate iyancitshiswa nge-19-87% kwimifuno eluhlaza ebilisiweyo. Ukupheka kunye nokubhaka akusebenzi ngokufanelekileyo (,).

Ngokwahlukileyo, i-phytate ayimelana nobushushu kwaye ayonakalisi ngokulula ngokubila (, 12).

Ixesha lokupheka elifunekayo lixhomekeke kuhlobo lwesithambisi, isityalo sokutya kunye nendlela yokupheka. Ngokubanzi, ixesha elide lokupheka likhokelela ekunciphiseni okukhulu kwezidakamizwa.

Okukwintsusa:

Ukubilisa kuyasebenza ekunciphiseni izinto ezingafunekiyo, kubandakanya ii-lectins, iitannins, i-protease inhibitors kunye ne-calcium oxalate.

Umdibaniso weendlela

Ukudibanisa iindlela ezininzi kunokunciphisa i-antinutrients kakhulu, ngamanye amaxesha kude kube ngokupheleleyo.

Njengomzekelo, ukuntywila, ukuhluma kunye ne-lactic acid fermentation kunciphise i-phytate kwi-quinoa ngama-98% ().

Ngokufanayo, ukuhluma kunye ne-lactic acid Fermentation yengqolowa kunye ne-sorghum yonakalise i-phytate phantse ngokupheleleyo (37).

Ukongeza, ukuntywila kunye nokubilisa ii-ertyisi-ertyisi kukhokelele ekuncitshisweni kwe-98-100% kwii-lectins, iitannins kunye ne-protease inhibitors (12).

Okukwintsusa:

Eyona ndlela isebenzayo yokunciphisa ukungabikho kokutya kwizityalo kukudibanisa iindlela ezahlukeneyo zokuphelisa. Ukudibanisa iindlela zinokude zihlaziye ezinye zezinto ezingafunekiyo.

Ushwankathelo

Apha ngezantsi sisishwankathelo sezinto eziphambili ezichasayo kunye neendlela ezifanelekileyo zokuphelisa.

• Iphytate (phytic acid): Ukucwina, ukudubula, ukubila.
• IiLectins: Ukucwina, ukubilisa, ukufudumeza, ukubila.
• IiTannins: Ukuntywila, ukubila.
• Iprotease inhibitors: Ukuntywila, ukudubula, ukubila.
• I-calcium oxalate: Ukuntywila, ukubila.

Thatha uMyalezo waseKhaya

Izinto ezingafunekiyo zingalinciphisa kakhulu ixabiso lesondlo kukutya kwezityalo ezininzi.

Ngethamsanqa, banokuthotywa isidima ngeendlela ezimbalwa ezilula njengokufudumeza, ukubila, ukufunxa, ukuhluma kunye nokubila.

Ngokudibanisa iindlela ezahlukeneyo, uninzi lwezinto ezingafunekiyo zinokuthotywa phantse ngokupheleleyo.