Maitiro Ekudzora Antinutrients muZvekudya

Zvemukati

• Chii chinonzi Antinutrients?
• Kunyorovesa
• Kutumbuka
• Kuvira
• Kubika
• Mubatanidzwa weMethods
• Mhedziso
• Tora Meseji Yekumba

Nutrients mumiti haigadzike nyore nguva dzose.

Izvi zvinodaro nekuti zvirimwa zvinogona kunge zviine antinutrients.

Aya ndiwo makomputa emiti anoderedza kutorwa kwehutano kubva mudumbu.

Ivo ndeve kunyanya kunetsekana munharaunda dzinosimbisa chikafu chavo zvakanyanya pazviyo uye nyemba.

Ichi chinyorwa chinoongorora nzira dzinoverengeka dziri nyore dzekudzora huwandu hweantinutrients muzvikafu.

Mune zvimwe zviitiko, vanogona kubviswa zvakazara.

Chii chinonzi Antinutrients?

Antinutrients mishonga yemiti inoderedza kugona kwemuviri kutora zvinovaka muviri zvakakosha.

Ivo havasi ivo vanonyanya kunetsekana nevanhu vazhinji, asi vanogona kuzova dambudziko panguva dzekushaya kudya kwakakwana, kana pakati pevanhu vanoisa zvikafu zvavo kungori pamusoro pezviyo uye nyemba.

Nekudaro, zvinwiwa zvinodhaka hazviwanzo "zvakaipa." Pasi pemamwe mamiriro ezvinhu, antinutrients senge phytate uye tannins anogona kunge aine mamwe maratidziro ehutano anobatsira zvakare (, 2,).

Izvo zvinonyanya kutsvakwa antinutrients zvinosanganisira:

• Phytate (phytic acid): Inonyanya kuwanikwa mumbeu, zviyo uye nyemba, phytate inoderedza kunwiswa kwemaminerari kubva pakudya. Izvi zvinosanganisira iron, zinc, magnesium uye calcium ().
• Tannins: Kirasi ye antioxidant polyphenols iyo inogona kukanganisa kugaya kwezvakasiyana zvinovaka muviri (5).
• Lectins: Inowanikwa mune zvese zvinomera zvekudya, kunyanya mumbeu, nyemba uye zviyo. Dzimwe lectin dzinogona kukuvadza muhuwandu hwakawanda, uye dzichikanganisa kutora kwemanyowani (,).
• Protease inhibitors: Yakaparadzirwa zvakanyanya pakati pezvirimwa, kunyanya mumbeu, zviyo uye nyemba. Ivo vanovhiringidza neprotein kugaya nekudzivirira enzyme yekudya.
• Calcium oxalate: Iyo yekutanga fomu calcium mune yakawanda miriwo, senge sipinashi. Iyo calcium yakasungwa kune oxalate haina kunyatso nyudzwa (,).

Pazasi Pazasi:

Mishonga inonyanya kukosha ndeye phytate, tannins, protease inhibitors, calcium oxalate uye lectins.

Kunyorovesa

Bhinzi nedzimwe nyemba dzinowanzo nyoroveswa mumvura husiku husiku kuti ivandudze kukosha kwadzo (10).

Mazhinji emishonga inopesana nezvikafu mune izvi zvekudya anowanikwa muganda. Sezvo mishonga yakawanda isinga nyungudike nemvura, inongo nyungudika kana chikafu chanyoroveswa.

Mune nyemba, kunyura kwakawanikwa kuchideredza phytate, protease inhibitors, lectins, tanins uye calcium oxalate.

Semuenzaniso, iyo 12-awa soak yakaderedza iyo phytate zvemukati pizi kusvika kusvika 9% ().

Kumwe kuongorora kwakaratidza kuti kunyura mapizi enjiva kwemaawa matanhatu kusvika gumi neshanu kwakadzikira maekisiti ne38-50%, matanini ne13-25% uye protease inhibitors ne28-30% (12).

Zvisinei, kuderedzwa kwezvinodzvinyirira zvinogona kuvimba nemhando yetsanga. Mune bhinzi yeitsvo, soya uye faba bhinzi, kunyorovesa kunoderedza protease inhibitors zvishoma zvishoma (13, 14, 15).

Kwete kungo rovera kunobatsira kune nyemba, miriwo yemashizha inogona kunyoroveswa kudzikisa imwe yavo calcium oxalate ().

Soaking inowanzo shandiswa mukubatana nedzimwe nzira, senge kumera, kuvirisa uye kubika.

Pazasi Pazasi:

Kunyudza nyemba mumvura husiku hwese kunogona kudzora phytate, protease inhibitors, lectins uye tanins. Zvisinei, zvinoitika zvinoenderana nerudzi rwegume. Kunyorovera kunogona zvakare kudzikisa oxalates mumashizha emashizha.

Kutumbuka

Kumera inguva muhupenyu hwekutenderera kwezvirimwa kana zvatanga kubuda kubva mumbeu. Izvi zvakasikwa zvinozivikanwa sekumera.

Maitiro aya anowedzera kuwanikwa kwezvibereko mumbeu, zviyo uye nyemba ().

Kumera kunotora mazuva mashoma, uye kunogona kutanga nematanho mashoma akareruka:

1. Tanga nekusuka mbeu kuti ubvise marara, tsvina uye ivhu.
2. Soak mbeu kwemaawa maviri kusvika gumi nemaviri mumvura inotonhorera. Iyo nguva yeku soaking inoenderana nerudzi rwembeu.
3. Shenesa zvachose mumvura.
4. Dhonza mvura yakawanda sezvinobvira woisa mbeu mumudziyo uri kumera, unonziwo nhungirwa. Ita chokwadi chekuisa kunze kwezuva rakananga.
5. Dzokorora kuchenesa uye kudhizaina 2-4 nguva. Izvi zvinofanirwa kuitwa nguva nenguva, kana kamwe chete maawa masere masere kusvika gumi nemana.

Munguva yekumera, shanduko dzinoitika mukati membeu inoendesa mukudzikisirwa kwezvinodzvinyirira zvakadai se phytate uye protease inhibitors.

Kumera kwakaratidzirwa kudzikisira phytate ne 37-81% mumhando dzakasiyana dzezviyo uye bhinzi (,,).

Ikoko kunoratidzika zvakare kunge kuderera kudiki mu lectins uye protease inhibitors panguva yekumera (21).

Unogona kuwana zvakadzama mirairo pane mamwe mawebhusaiti. Semuenzaniso, Humera Vanhu vane ruzivo rwakanaka kwazvo rwekuti ungamera sei mhando dzakasiyana dzebhinzi, zviyo uye zvimwe zvekudya zvemiti.

Pazasi Pazasi:

Kumera kunoderedza phytate muzviyo uye nyemba, uye zvinogona kudzikisira zvishoma lectin uye protease inhibitors.

Kuvira

Kuvira inzira yekare yaishandiswa kuchengetedza chikafu.

Icho chiitiko chemuzvarirwo chinoitika kana utachiona, hwakadai sehutachiona kana mbiriso, hwatanga kugaya carbs muchikafu.

Kunyangwe chikafu chinozoviriswa netsaona chinowanzoonekwa sekushata, kuravira kunodzorwa kunoshandiswa zvakanyanya mukugadzira chikafu.

Zvigadzirwa zvekudya zvinogadziriswa nekuvira zvinosanganisira yogati, chizi, waini, doro, kofi, cocoa uye soy muto.

Mumwe muenzaniso wakanaka wechikafu chakaviriswa chingwa chechingwa.

Kugadzirwa kwesvutuguru kunonyatso kushatisa zvinwiwa zvinodhaka muzviyo, zvichitungamira mukuwanika kwekuwanika kwezvibereko (,,).

Muchokwadi, iko kuvirisa mukanyiwa kunonyanya kushanda pakudzora zvinwiwa zvemukati pane zviyo kupfuura kuvirisa muchingwa chaicho (,).

Mune zviyo zvakasiyana siyana uye nyemba, kuvirisa zvinobudirira kunodzikisira phytate uye lectins (26, 27, 28, 29).

Semuenzaniso, kuvirisa bhinzi yepepuru-yakanyoroveswa yemaawa makumi mana nemasere kwakakonzera kudzikira kwepesenti gumi nemasere (30).

Pazasi Pazasi:

Kuvira kwezviyo uye nyemba zvinotungamira mukudzikiswa kukuru kwepytate uye lectin.

Kubika

Kupisa kwakanyanya, kunyanya kana kuchipisa, kunogona kudzikisira antinutrients senge lectin, tannins uye protease inhibitors (14,, 32, 33).

Imwe ongororo yakaratidza kuti kufashaira hangaiwa enizi kwemaminitsi makumi masere kwakaderedza protease inhibitors ne70%, lectin ne79% uye tannin ne69% (12).

Uyezve, calcium oxalate inoderedzwa ne19-87% mumiriwo yakasvibira yemashizha. Kubika uye kubheka hazvibatsiri (,).

Mukupesana, phytate inodziya kupisa uye kwete sekushoreka nyore nekuvira (, 12).

Nguva yekubika inodikanwa inoenderana nerudzi rweantinutrient, chirimwa chekudya uye nzira yekubika. Kazhinji, nguva yakareba yekubika inoguma nekudzikiswa kukuru kweantinutrients.

Pazasi Pazasi:

Kubikira kunoshanda pakudzora akasiyana antinutrients, anosanganisira lectins, tannins, protease inhibitors uye calcium oxalate.

Mubatanidzwa weMethods

Kubatanidza nzira dzakawanda kunogona kudzora antinutrients zvakanyanya, dzimwe nguva kunyangwe zvizere.

Semuenzaniso, kunyura, kumera uye lactic acid kuvirisa kwakadzora iyo phytate muquinoa ne 98% ().

Saizvozvo, kumera uye lactic acid kuvirisa yechibage nemhunga yakashatiswa phytate inenge yakazara (37).

Uye zvakare, kunyorova uye kufashaidza mapizi enjiva kwakatungamira kudzikira kwe98-100% mulectins, tanins uye protease inhibitors (12).

Pazasi Pazasi:

Nzira inoshanda kwazvo yekudzora zvinwiwa mumiti yekudya ndeyekusanganisa nzira dzakasiyana dzekubvisa. Kubatanidza nzira kunogona kutodzikisira zvachose mamwe maantinutrients.

Mhedziso

Pazasi pane muongororwo weakanyanya antinutrients uye nzira dzinoshanda dzekuzvibvisa.

• Phytate (phytic asidhi): Kunyorova, kumera, kuvirisa.
• Lectins: Kunyorovesa, kufashaira, kudziyisa, kuvirisa.
• Tannins: Kunyorovesa, kufashaira.
• Protease inhibitors: Kunyorova, kutumbuka, kufashaira.
• Calcium oxalate: Kunyorovesa, kufashaira.

Tora Meseji Yekumba

Antinutrients inogona kudzikisira zvakanyanya kukosha kwehutano hwezvakawanda zvezvirimwa zvekudya.

Neraki, ivo vanogona kudzikisirwa nedzimwe nzira dzakareruka senge kupisa, kufashaidza, kunyorova, kumera uye kuvirisa.

Nokubatanidza nzira dzakasiyana, akawanda antinutrients anogona kudzikisirwa zvachose.