Yintoni ukutya okuSimahla kweLectin?

Umxholo

• Kukuthini ukutya okungenanto ye-lectin?
• Ngaba ii-lectins zilungile okanye azilunganga kuwe?
• Iziphumo ezinobungozi ezinokubakho ze-lectin
• Iimvakalelo zokugaya
• Ubungozi
• Ngamana ungonakalisa indlela yokugaya ukutya
• Ngaba kufuneka uzame ukutya okungenayo i-lectin?
• Ukuswela ukutya
• Uphando ebantwini luyasilela
• Amabango anokuthotywa
• Ukutya okutya kwisidlo esingena lectin
• Ukutya okunokuphetshwa kukutya ngaphandle kwe-lectin
• Izikhokelo zokutya kunye neengcebiso
• Umgca wezantsi

I-Lectins ziiproteni ezifumaneka ikakhulu kwimidumba nakwiinkozo. Ukutya ngaphandle kwe-lectin kuya kuduma ngenxa yokuqwalaselwa kwemithombo yeendaba yakutshanje kunye neencwadi zokutya ezinxulumene noko ezibetha imarike.

Kukho iintlobo ezahlukeneyo ze-lectin. Ezinye azinabungozi, kwaye ezinye, ezinjengeembotyi zezintso, zinokubangela iimpawu zokugaya ukutya xa zingaphekwanga kakuhle.

Nangona uphando olukumgangatho lilinganiselwe, ii-lectins zinokubangela ukugaywa okungalunganga, ukudumba kunye nezifo ezahlukeneyo kwabanye abantu.

Ukuphelisa i-lectins ekudleni kunokuthetha ukunqanda ukutya okuthile, kunye nokuqinisekisa ukuba upheka abanye ngokufanelekileyo.

Eli nqaku lijonga iziphumo zempilo zokutya ii-lectins, nokuba kuya kufuneka uzame ukutya okungenayo i-lectin, kunye nokutya okutyayo kunye nokuphephe.

Kukuthini ukutya okungenanto ye-lectin?

Ukutya ngaphandle kwe-lectin kubandakanya ukunciphisa ukunciphisa i-lectins okanye ukubasusa ekutyeni kwakho. Oku kwenzelwa abanye abantu abanemvakalelo yokutya.

IiLectins zikhona kuninzi lokutya kwezityalo kodwa ikakhulu ziphezulu:

• iimbotyi, ezinjengeembotyi, iilentile, ii-ertyisi, iimbotyi zesoya, namandongomane
• imifuno ye-nightshade, efana neetumato kunye ne-eggplant
• iimveliso zobisi, kubandakanya ubisi
• iinkozo, ezifana nerhasi, iquinoa, kunye nerayisi

Ukutya ngaphandle kwe-lectin kuthintele kwaye kuphelise ukutya okuninzi okunezondlo-kwanezo zithathwa ngokuba zisempilweni.

Ukupheka ukutya okuninzi okunama-lectins anobungozi, anjengeembotyi zezintso, kunciphisa kakhulu umxholo we-lectin, kubenza bakhuseleke ekutyeni. Nangona kunjalo, ukupheka okunye ukutya, njengamandongomane, akunakususa umxholo we-lectin.

Icebisa ukubilisa iimbotyi imizuzu engama-30 ukuphelisa i-lectins zazo eziyingozi.

Kubalulekile ukuba uqaphele ukuba kunqabile ukutya ukutya okunexabiso eliphezulu lectins esebenzayo. Kungenxa yokuba zihlala ziphekwe ngokufanelekileyo.

Ukutya ngaphandle kwe-lectin kubandakanya ukususa imithombo ye-lectins ekudleni, okanye ukupheka ukutya okuthile ngokufanelekileyo ukutshabalalisa i-lectins ngaphambi kokuba uzitye.

Ngaba ii-lectins zilungile okanye azilunganga kuwe?

IiLectins ziiproteni ezibopha kwiicarbohydrate. Zikho kukutya kwezityalo ezininzi kunye nakwezinye iimveliso zezilwanyana.

Kukho uphando oluncinci malunga nefuthe lectins ezahlukeneyo ebantwini. Uphando olungakumbi luyafuneka ukugqiba ukuba zilungile okanye azilunganga kwimpilo yabantu.

Xa kuphekwe ngokufanelekileyo, ukutya okuqukethe i-lectins akufuneki kukunike ingxaki. Ngapha koko, uphononongo luka-2015 lwafumanisa ukuba phantse i-30% yokutya okutyayo kunee-lectins.

Oko kwathethileyo, isilwanyana sicebisa ukuba ii-lectins zisenokuba sisichasi, oko kuthetha ukuba zinokuphazamisa indlela umzimba wakho owuthatha ngayo umsoco ekutyeni.

Ii-Lectins zinokuchaphazela kakubi abantu abaneemvakalelo zokugaya ukutya okanye utyekelo lokufumana uxinzelelo lwesisu.

Kungenxa yokuba ii-lectins, kubandakanya ukuphazamisa zombini i-gut microbiota kunye nokufunxwa kwezondlo emathunjini akho, ukunciphisa ukhuseleko lwe-asidi, kunye nokwanda kokudumba.

Gcina ukhumbula ukuba ukupheka ukutya okuqukethe ii-lectins, kubandakanya neembotyi, kuyazenza ii-lectins kwaye kuzenze zingabinabungozi. Ukuntywila iimbotyi nako kunokuwunciphisa umxholo we-lectin, nangona kungenelanga ngokwaneleyo ukhuseleko.

Ukutya okuqulethe i-lectin kuhlala kugcwele ii-antioxidants, iivithamini, kunye neeminerali eziphucula impilo yakho. Oku kunokuba ngaphezulu kweziphumo ezibi ze-lectins emzimbeni.

Xa kuphekwe ngokufanelekileyo, ukutya okuqukethe i-lectins ngokubanzi kuthathwa njengokukhuselekileyo. Nangona kunjalo, abanye abantu banokuba novakalelo koku kutya.

Iziphumo ezinobungozi ezinokubakho ze-lectin

Uphando luye lwadibanisa i-lectins kunye neziphumo ezibi zilandelayo:

Iimvakalelo zokugaya

Ukutya ukutya okuqukethe i-lectins kunokubangela uxinzelelo lokugaya ukutya kwabanye abantu.

Kungenxa yokuba umzimba awukwazi ukucola i-lectins. Endaweni yoko, zibophelela kwiimbrane zeseli ezigaye indlela yokugaya ukutya, apho zinokuphazamisa imetabolism kwaye yenze umonakalo.

Abantu abanengxaki yokugaya ukutya, enje ngesifo samathumbu esinganyanzelekanga (IBS), banokuba neziphumo ezibi emva kokutya izinto ezingafunekiyo ezinjengeelectin.

Iyavakala into yokuphepha nakuphi na ukutya okuchongayo njengokubangela iingxaki zokwetyisa. Ukuba ufumana ukungonwabi emva kokutya ukutya okuthile, nxibelelana nogqirha wakho kwaye unqande ukutya ukutya okubangela ukungonwabi.

Ubungozi

Iindidi ezahlukeneyo ze-lectin zineempembelelo ezahlukeneyo emzimbeni. Ezinye zinetyhefu, kubandakanya i-ricin, ityhefu efumaneka kwiimbotyi ze-castor. Okwangoku, ezinye azinabungozi.

Kubalulekile ukunqanda iimbotyi eziluhlaza, ezifakwe emanzini okanye ezingaphekwanga. Ezi zinokuba yityhefu.

Umzekelo, i-phytohemagglutinin, i-lectin ephezulu kwiimbotyi zezintso, inokubangela isicaphucaphu, ukugabha kakhulu kunye nesifo sorhudo emva kokutya nje iimbotyi ezi-4 okanye ezi-5 eziluhlaza.

Amazwe athi iimbotyi zezintso ekrwada ziqulathe i-20,000-70,000 ye-hau, ngelixa iimbotyi eziphekwe ngokupheleleyo zinezixa ezikhuselekileyo ze-200-400 hau.

Ukufunxa iimbotyi akonelanga ukususa i-lectin. Nangona kunjalo, iimbotyi imizuzu engama-30 zinokuzitshabalalisa i-lectins kwaye zenze iimbotyi zikhuseleke ukuba zingatyiwa.

Ukupheka kancinci akucetyiswa, kuba abapheki abacothayo abanakufikelela kumaqondo obushushu ashushu ngokwaneleyo ukutshabalalisa ityhefu.

Ngamana ungonakalisa indlela yokugaya ukutya

Olunye uphando luthi ii-lectins zinokuphazamisa ukwetyisa, ziphazamise ukufunxeka kwezondlo, kwaye zibangele ukonzakala kwamathumbu xa kutyiwe kakhulu ngexesha elide.

Oko kwathethi, uphando ebantwini lilinganiselwe, kwaye kufuneka uphando olungakumbi ngaphambi kokuba kuqondwe ngokupheleleyo iziphumo ze-lectins ebantwini.

Ukutya okuphezulu kwe-lectin ngokubanzi kuthathwa njengokukhuselekileyo ukuba nje kuphekwe ngokufanelekileyo. Nangona kunjalo, uphando luxubene.

Ngaba kufuneka uzame ukutya okungenayo i-lectin?

Ukutya okuqhelekileyo okune-lectin ngokubanzi kuthathwa njengokukhuselekileyo kubantu abaninzi ukuba kungatyiwa ukuba kuphekwe ngokufanelekileyo.

Abantu abaneemvakalelo zokugaya ukutya banokuba neziphumo ezibi emva kokutya oku kutya. Iyavakala into yokuphepha nakuphi na ukutya okubangela iingxaki zokwetyisa kuwe.

Oko kwathethi, kukho izinto ezahlukeneyo ekufuneka ziqwalaselwe ngaphambi kokuzama ukutya okungenayo i-lectin.

Ukuswela ukutya

Ukutya okunempilo okuninzi kuyabandakanyeka kukutya ngaphandle kwe-lectin. Ukutya kunqongophele kwisondlo esisekwe kubanzi, kubandakanya nefayibha.

Ukutya okuqulethe ii-lectins, ezinje ngeembotyi kunye nemifuno ethile, zihlala ziyimithombo elungileyo yeevithamini, iiminerali kunye nee-antioxidants. Ukutya oku kutya kunokuba yinzuzo kwimpilo yakho, ukodlula iziphumo ezibi ze-lectins.

Uphando ebantwini luyasilela

Uphando malunga nectins kunye nefuthe lazo ebantwini okwangoku lincinci.

Uninzi lwezifundo ziqhutywa kwizilwanyana, hayi ebantwini. Uphando lwenziwe kakhulu kwi-vitro. Oku kuthetha ukuba iqhutywe ngeectins ezizimeleyo kwizitya zaselebhu okanye kwiityhubhu zovavanyo.

Uphando olongezelelekileyo luyafuneka ngaphambi kokuba izazinzulu zazi iziphumo eziyinyani ze-lectin ekutyeni.

Amabango anokuthotywa

Qiniseka ukuba uthatha indlela ebalulekileyo xa usenza uphando ngesi sicwangciso sokutya. Iiwebhusayithi ezininzi eziyikhuthazayo zizama ukuthengisa iimveliso.

Jonga ubungqina obusekwe kwisayensi endaweni yamabango anyusiweyo kwiiwebhusayithi ezithengisa iincwadi zokupheka okanye izongezo ezilungiselelwe ukukunceda ukuba ufezekise impilo engena-lectin. Abanye basenokuba yile nto bazibanga bengayo, kodwa abanye basenokungabi njalo.

Umzekelo, kukho amabango athi i-lectins ikhuthaza ukuzuza ubunzima, kodwa izifundo ezininzi, ezinje ngokusebenzisa ukubetha kwentliziyo, zibonisa isiphumo sokulahleka kwesisindo.

Ukutya ngaphandle kwe-lectin akuyomfuneko kubantu abaninzi, kwaye kuza neengozi. Abanye abantu abanemvakalelo yokutya, ukunciphisa i-lectins kunokunceda.

Ukutya okutya kwisidlo esingena lectin

Zonke iimveliso zezityalo nezilwanyana ziqulathe ezinye ii-lectins. Nangona kunjalo, iziqhamo kunye nemifuno enelectin encinci ibandakanya:

• iiapile
• iartichokes
• arugula
• i-asparagus
• beet
• amaqunube amnyama
• iiblueberries
• bok choy
• ibrokholi
• ibrussels sprouts
• ikhaphetshu
• iminqathe
• icauliflower
• isileri
• iitsheri
• chives
• ikhontrakthi
• Iicranberries
• kudala
• imifuno enamagqabi
• Iinyama
• iilamuni
• amakhowa
• okra
• itswele
• iiorenji
• amathanga
• yenze
• Iirobhothi
• iibhokhwe
• amaqunube
• ibhatata
• I-chard yaseSwitzerland

Unokutya zonke iintlobo zeprotheyini yezilwanyana kukutya ngaphandle kwe-lectin, kubandakanya:

• intlanzi
• inyama yenkomo
• inkukhu
• amaqanda

Amafutha, afana nalawo afumaneka kwii-avocado, ibhotolo, kunye ne-oyile ye-olive, avunyelwe kukutya okungenayo i-lectin.

Iindidi ezininzi zamandongomane, ezinje ngee-pecans, iipistachios, iipine nut, imbewu yeflakisi, imbewu ye-hemp, imbewu yesesame, kunye neenqoba zaseBrazil, nazo ziyavunyelwa.

Ezinye iintlobo zamandongomane ziqulathe ii-lectins, kubandakanya ii-walnuts, iiamangile kunye nembewu kajongilanga.

Ngelixa uninzi lokutya kwezityalo luqukethe ii-lectins, unokukhetha ukutya ezinye iindlela eziphantsi ze-lectin, ezinje nge-broccoli, iitapile kunye namaqunube.

Ukutya okunokuphetshwa kukutya ngaphandle kwe-lectin

Ukutya okuphezulu kwii-lectins kubandakanya:

• Imifuno ye-nightshade, enje ngeetumato, iitapile, ijiji amaqunube, ipepile kunye nesitshalo seqanda
• yonke imidumba, njengeelentile, iimbotyi, amandongomane, kunye namantongomane
• Iimveliso ezisekwe kumandongomane, ezinje ngebhotolo yamandongomane kunye neoyile yamandongomane
• zonke iinkozo kunye neemveliso ezenziwe ngeenkozo okanye umgubo, kubandakanya amaqebengwana, amaqhekeza kunye nesonka
• iimveliso ezininzi zobisi, ezifana nobisi

Ngelixa ukupheka kususa i-lectins kokunye ukutya, okufana neembotyi zezintso, ayinakususa i-lectins kwabanye, njengamandongomane.

Kwisidlo esingena-lectin, abantu banokuyiphepha imbotyi, imifuno ye-nightshade, iinkozo kunye namandongomane.

Izikhokelo zokutya kunye neengcebiso

Xa ulandela nakuphi na ukutya okuthintelayo, kubandakanya ukutya okungenayo i-lectin, kubalulekile ukuba uqiniseke ukuba ufumana izakhamzimba ezoneleyo kokunye ukutya okutyayo.

Uninzi lokutya okususwe kwesi sicwangciso sokutya kuphezulu kwifayibha yokutya, eluncedo kwimpilo. Qinisekisa ukuba utye iziqhamo kunye nemifuno eyaneleyo okanye uthathe isongezo sefayibha ukubuyekeza.

Nazi ezinye iingcebiso ekufuneka uzikhumbule xa ulandela ukutya ngaphandle kwe-lectin:

• Ukucwina kunye nokubilisa iimbotyi kunciphisa umxholo we-lectin.
• Ukuvumba okanye ukuhluma iinkozo kunye neembotyi nako kunokunceda ukunciphisa umxholo we-lectin.
• Zama ukutya okokuphelisa ukuze ubone ukuba ngaba unovakalelo lokutya kokutya okuqulathe i-lectin. Ukwenza oku, susa ukutya kube kanye kwaye ujonge ukuba iimpawu zakho ziyaphucuka na.
• Ukuba kunokwenzeka, thetha nogqirha okanye ingcali yokutya ukuze uqiniseke ukuba ufumana uluhlu olupheleleyo lwezakhamzimba suku ngalunye.

Ukuba uzama ukutya okungenayo i-lectin, qiniseka ukuba ufumana izakhamzimba ezoneleyo kweminye imithombo yokutya.

Umgca wezantsi

Ukutya okuninzi kuqulethe ii-lectins, ngakumbi iimbotyi kunye neenkozo.

Ukutya ukutya okuluhlaza okunee-lectins, okanye ukutya izixa ezikhulu zazo, kunokuchaphazela kakubi ukwetyisa kwakho kunye nokufunxwa kwezondlo.

Uphando lwezenzululwazi malunga nendlela i-lectins ebachaphazela ngayo abantu iyasilela. Nangona kunjalo, olunye uphononongo lwezilwanyana lubonisa ukuba ukutya okungenayo i-lectin kunokuba luncedo kwabanye abantu, njengaleyo inemvakalelo yokugaya ukutya.

Ukuba ufumana ukungonwabi emva kokutya, nxibelelana nogqirha okanye ugqirha otya ukutya.

Kwakhona, ukuba ucinga ngokuqala ukutya okungenayo i-lectin, licebo elilungileyo ukudibana nogqirha wakho okanye umntu otya ukutya, ngakumbi ukuba ukhulelwe okanye unempilo esezantsi.

Qiniseka ukuba uthatha indlela ebalulekileyo xa usenza uphando ngesi sicwangciso sokutya. Iiwebhusayithi ezininzi eziyikhuthazayo zizama ukuthengisa iimveliso.