Ngesinye isikhathi i-demonised "njenge-anti-nutrient" emibi, i-phytic acid ingakuvimbela ukuba ungakutholi amaminerali abalulekile. Kodwa futhi kunezindawo eziningi zokulwa nezifo. Ngaphezu kwalokho kutholakala ekudleni okunomsoco okutshalwe ezitshalweni ezifana nezitshalo kanye nezinhlamvu eziphelele. Thola ukuthi unganciphisa kanjani i-phytic acid ekudleni kwakho, ngaphandle kokuyeka izinto ezinhle.
Uma ngabe uke wazizwa nge-phytic acid noma ama-phytates mhlawumbe ngoba othile utshele ukuthi kufanele uzigweme.
I-phytic acid ngezinye izikhathi ibhekwa ngokuthi "i-anti-nutrient" ngoba ibophezela amaminerali endleleni yokugaya, okwenza ukuthi ayitholakali emithombeni yethu.
Imithombo egciniwe kakhulu ye-phytic acid ngokuvamile igcwele okusanhlamvu nobhontshisi. Futhi yingakho abanye abantu (ikakhulukazi abantu ekudleni kwe-Paleo) besaba ukudla lokhu kudla ngenxa yezinto ezibhekwa ngokuthi "ezakhiwa izakhi".
Kodwa lezi zakhiwo ezifanayo zokuvimbela izakhi zingasiza ekuvimbeleni izifo ezingapheliyo.
Izinkinga ezingenzeka nge-Phytic Acid
I-Phytic acid ingakwazi ukubopha amaminerali emathunjini ngaphambi kokuba ixhumane futhi ihlangane ne-enzymes yokugaya. Ama-phytates futhi anciphisa ukugaya kwamanzi, amaprotheni namafutha.
Ngesikhathi emathunjini, i-phytic acid ingakwazi ukubopha amaminerali insimbi, i-zinc, ne-manganese. Uma beboshiwe, base bexoshwa ekudakeni.
Lokhu kungaba into enhle noma embi, kuye ngokuthi isimo. Kuyinto engafanele uma unenkinga yokwakha izitolo zensimbi emzimbeni futhi uye wahlakulela i-iron-deficiency anemia.
Ngakolunye uhlangothi, lapho i-phytic acid ibopha amaminerali emanzini, ivimbela ukwakheka kwama-radicals mahhala, okwenza kube yi-antioxidant. Akukhona lokho kuphela, kodwa kubonakala sengathi kubopha izinsimbi ezinzima (isb., Cadmium, ukuhola) okusiza ukuvimbela ukuqoqwa kwabo emzimbeni
Eqinisweni, i-phytic acid inezakhiwo ezinkulu zokuvimbela.
Isibonelo, kusiza ukulwa nomdlavuza, isifo senhliziyo, izinso zezinso kanye nokuphikiswa kwe-insulin.
Kubantu abaningi, iqiniso lokuthi linamaprottate cishe akusizathu esihle sokuyeka ukudla amaqabunga noma okusanhlamvu konke.
Lokho kusho ukuthi kunezinyathelo ezithile ongazithatha ukuze unciphise imiphumela elwa nomsoco. (Lokhu kungase kubaluleke kakhulu uma ungumdla wesitshalo, odla imifino noma i-vegan.)
Izindlela Ezinhle Zokulinganisela Imiphumela Engavamile Yokudla:
- Sishisa ukudla kwakho . Ukudla okushisa kungonakalisa inani elincane le-phytic acid. (Qaphela: ukushisa kungaphazamisa i-phytase ne-vithamini C ngakho qaphela.)
- Ukubilisa ubhontshisi kanye nezinhlamvu zinganciphisa futhi i-phytic acid (nezinye izakhi ezithintekayo).
- Yidla ukudla okuvutshiwe . Ukuvutshelwa nesinkwa okugcobayo (ukusebenzisa imvubelo) kungasiza ukunciphisa i-phytic acid ngenxa yokuvuselelwa kwamakhemikhali e-phytase, ukunciphisa inani lamaqembu e-phosphate. Futhi, ezinye ze-acids ezikhiqizwa ngesikhathi sokuvutshelwa zingase zithuthukise ukungena kwamaminerali athile.
- Yidla okusanhlamvu okuhluma . Ukuhluma nokulimaza kuthuthukisa umsebenzi we-phytase wezitshalo ezitshalweni futhi ngaleyo ndlela kunciphisa i-phytic acid.
- Engeza i-Vitamin C. I-Vitamin C ibonakala inamandla ngokwanele ukunqoba i-phytic acid. Kwesinye isifundo, ukwengeza ama-50 mg wevithamini C ukuphikisana nomthwalo we-phytic acid wokudla. Kwesinye isifundo, i-80 mg ye-ascorbic acid (i-vitamin C) iphikisana no-25 mg we-phytic acid. Umthombo omningi wevithamini C uhlanganisa i-guava, i-pepper, i-kiwi, i-oranges, i-grapefruit, i-strawberries, amahlumela aseBrussels, i-cantaloupe, i-papaya, i-broccoli, ama-potato, i-ananas, i-cauliflower, i-kale, ijusi lemon, ne-parsley.
- Yidla amaprotheni wesilwane. Amaprotheni wezilwane angathuthukisa ukumunca kwe-zinc, insimbi, nethusi. Ukwengeza amanani amancane amaprotheni wesilwane angase ukwandise ukumunwa kwalezi zimaminerali emzimbeni. (Ngaphandle koketshezi / i-casein, njengoba kubonakala sengathi kuyaphazamisa ukungena kwe-iron ne-zinc.)
- Ukusekela impilo yakho yegundane. I-pH ephansi emanzini ithuthukisa ukungena kwensimbi. Ukulinganisela izinga lama-bacterium anenzuzo kumapheshana we-GI angasiza ngalokhu.
Ekugcineni, ukuphikisa ukuthi ezinye zokudla zezitshalo "aziphilisi" ngenxa yokuthi okuqukethwe kwabo kwe-phytic acid kubonakala kuphutha, ikakhulukazi uma imiphumela engalungile ye-phytic acid ekuhlanganisweni kwamaminerali ingase ihlaselwe izinzuzo zayo zezempilo.
Nge-balance, akudingeki ume ukudla okusanhlamvu okuphelele, izithelo, izithelo nemifino. Vele uhlose ukunciphisa i-phytic acid ngokusebenzisa izindlela zokulungiselela esikhundleni sokuqeda ukudla okuqukethe.
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