Chii chinonzi Lectin-Mahara Kudya?

Zvemukati

• Chii chinonzi lectin-isina chikafu?
• Ma lectins akanaka here kana kuti akaipa kwauri?
• Zvinogona kuitika zvinokuvadza zve lectin
• Kugaya kwekugaya
• Uturu
• Inogona kukuvadza nzira yekugaya
• Unofanirwa kuyedza chikafu chisina lectin?
• Kushomeka kwehutano
• Kutsvagisa muvanhu kuri kushomeka
• Mhosva dzinogona kurerekera
• Chikafu chekudya pane isina lectini chikafu
• Chikafu chekudzivirira pane chikafu chisina lectin
• Kudya mirayiridzo uye matipi
• Chinokosha

Lectin mapuroteni anowanikwa kunyanya mumumhodzi uye muzviyo. Chikafu chisina lectin chiri kuwana mukurumbira nekuda kwekucherechedzwa kwenhepfenyuro ichangoburwa uye akati wandei mabhuku ehukama ane chekuita arova musika.

Kune mhando dzakasiyana dze lectin. Zvimwe hazvikuvadze, uye zvimwe, senge zviri mumabhinzi etsvo, zvinogona kukonzera zviratidzo zvekugaya kana zvisina kubikwa zvakanaka.

Kunyangwe kutsvagisa kwemhando yepamusoro kwakaganhurirwa, lectin inogona kukonzera kusagadzikana kugaya, kuzvimba, nezvirwere zvakasiyana mune vamwe vanhu.

Kubvisa lectin kubva muchikafu kunogona kureva kudzivirira zvimwe zvekudya, pamwe nekuona chokwadi kuti unobika zvimwe zvakanaka.

Chinyorwa ichi chinotarisa mhedzisiro yehutano hwekudya lectin, kunyangwe iwe uchifanira kuyedza isina lectin kudya, uye chikafu chekudya nekudzivirira.

Chii chinonzi lectin-isina chikafu?

Chikafu chisina lectin chinosanganisira kudzikisira kutora kwako lectin kana kuvabvisa pane chako chikafu. Izvi zvevamwe vanhu vane chikafu chekunzwa.

Lectins aripo mune akawanda chirimwa chikafu asi kunyanya akanyanya mu:

• nyemba, dzakadai bhinzi, nyemba, pizi, soya, nenzungu
• nightshade miriwo, yakadai semadomasi uye eggplant
• zvigadzirwa zvemukaka, kusanganisira mukaka
• zviyo, zvakadai sebhari, quinoa, uye mupunga

Chikafu chisina lectin chinodzivirira uye chinobvisa chikafu chakawanda-chakakora - kunyangwe izvo zvinowanzoonekwa sehutano.

Kubika chikafu chakawanda nema lectin anokuvadza, akadai seitsvo bhinzi, kunodzora zvakanyanya iwo lectin yavo, ichiita kuti ive yakachengeteka kudya. Nekudaro, kubika zvimwe zvekudya, senzungu, zvinogona kusabvisa yavo lectin zvemukati.

Iwo anokurudzira kufashaidza bhinzi kwemaminitsi makumi matatu kuti vabvise lectin yavo inokuvadza.

Izvo zvakakosha kuti uzive kuti hazviwanzo kudya chikafu chine huwandu hwakawanda hweectin inoshanda. Izvi zvinodaro nekuti zvinowanzogadzirwa zvakanaka.

Kudya-kusina lectin kunosanganisira kubvisa sosi yelectin kubva muchikafu, kana kubika zvimwe zvekudya zvakanaka kuti uparadze lectin usati wadya.

Ma lectins akanaka here kana kuti akaipa kwauri?

Lectins mapuroteni anosunga kuma carbohydrate. Ivo varipo mune akawanda chirimwa chikafu uye zvimwe zvigadzirwa zvemhuka.

Iko kune kushoma kutsvagisa pamusoro pemhedzisiro yeakasiyana lectin muvanhu. Dzimwe tsvagurudzo dzinodiwa kupedzisa kuti dzakanaka here kana dzakaipa kune hutano hwevanhu.

Kana zvabikwa zvakanaka, zvekudya zvine lectin hazvifanirwe kukupa chero dambudziko. Muchokwadi, ongororo ya2015 yakawana kuti ingangoita 30% yechikafu chaunodya chine lectin.

Izvo zvakati, mhuka inoratidza kuti lectin inogona kunge iri antinutrient, zvichireva kuti inogona kupindira nemabatiro anoita muviri wako muviri zvinovaka muviri kubva muchikafu.

Lectins inogona zvakare kukanganisa vanhu vane kugaya kwekunzwa kana kuda kusangana nemudumbu.

Izvi zvinodaro nekuti lectin, kusanganisira kupindira mukati medu dumbu microbiota uye kunwiwa kwezvinovaka muviri mudumbu rako, kudzikira kweacid secretion, uye kuwedzera kuzvimba.

Ramba uchifunga kuti kubika chikafu chine lectin, kusanganisira bhinzi, chinogonesa lectin uye chinozviita zvisina kukuvadza. Kunyorova bhinzi kunogona zvakare kudzikisira yavo lectin zvemukati, kunyangwe pamwe zvisina kukwana kuona kuchengetedzeka.

Chikafu chine lectin chinowanzo zara nema antioxidants, mavitamini, uye mamineral anovandudza hutano hwako. Izvi zvinogona kupfuurisa iyo yakaipa mhedzisiro ye lectins pamuviri.

Kana zvabikwa mushe, zvekudya zvine lectin zvinowanzoonekwa zvakachengeteka. Nekudaro, vamwe vanhu vanogona kuve vanonzwisisa kune izvi zvekudya.

Zvinogona kuitika zvinokuvadza zve lectin

Tsvagiridzo yakabatanidza lectins neinotevera yakaipa mhedzisiro:

Kugaya kwekugaya

Kudya chikafu chine lectin kunogona kukonzera kushushikana kwekugaya mune vamwe vanhu.

Imhaka yekuti muviri haugaye lectin. Panzvimbo iyoyo, vanosunga kune membrane yesero inonamira nzira yekugaya, kwavanogona kukanganisa metabolism uye kukonzera kukuvara.

Vanhu vane chirwere chepasi chekugaya, chakadai seinoshatisa ura chirwere (IBS), vanogona kusangana nemhedzisiro mushure mekudya antinutrients senge lectin.

Zvinoita zvine musoro kudzivisa chero chikafu chaunoona sechikonzera kugaya chikafu. Kana iwe ukawana kusagadzikana kwekugaya mushure mekudya zvimwe zvekudya, bvunza chiremba wako uye dzivisa kudya chikafu chinokonzeresa.

Uturu

Mhando dzakasiyana dze lectin dzine akasiyana mitezo pamuviri. Zvimwe zvine huturu hwakanyanya, kusanganisira ricin, chepfu yakatorwa kubva kubhinzi dzekastor. Zvichakadaro, zvimwe hazvikuvadze.

Zvakakosha kudzivisa bhinzi mbishi, yakanyoroveswa, kana isina kubikwa. Izvi zvinogona kuva chepfu.

Semuenzaniso, phytohemagglutinin, lectin yakakwira mune bhinzi yeitsvo, inogona kukonzera kusvotwa kwakanyanya, kurutsa kwakanyanya, uye manyoka mushure mekudya chete 4 kana 5 bhinzi mbishi.

Iyo inoti bhinzi yeitsvo mbishi ine zviuru makumi maviri- makumi manomwe zvezviuru zvako, nepo bhinzi dzakabikwa zvizere dziine huwandu hwakachengetedzeka hwemazana mazana maviri nemakumi mana hauna

Kunyudza bhinzi hakuna kukwana kubvisa lectin. Nekudaro, bhinzi kwemaminitsi makumi matatu dzinogona kuparadza lectin uye kuita kuti bhinzi dzive dzakachengeteka kudya.

Iko kunononoka kubika hakukurudzirwi, sevabiki vanononoka vangasasvika tembiricha inopisa zvakakwana kuti iparadze chepfu.

Inogona kukuvadza nzira yekugaya

Kumwe kutsvagurudza kunotaura kuti lectin inogona kukanganisa kugaya, kupindira nekudyiwa kwehutano, uye kukonzera kukuvara kwemukati kana ikadyiwa muhuwandu hwakawanda kwenguva yakareba.

Izvo zvakati, kutsvagisa muvanhu kune mashoma, uye zvimwe zvidzidzo zvinodiwa pamberi pechokwadi mhedzisiro yematectin muvanhu isinganyatsonzwisiswa.

Zvepamusoro lectin zvekudya zvinowanzoonekwa seyakachengeteka chero bedzi zvabikwa zvakanaka. Zvisinei, kutsvakurudza kwakasanganiswa.

Unofanirwa kuyedza chikafu chisina lectin?

Zvekudya zvakajairika zvine lectin zvinowanzoonekwa zvakachengeteka kuti vanhu vazhinji vadye chero bedzi zvabikwa zvakanaka.

Vanhu vane kugaya kwekugaya vanogona kusangana nemhedzisiro mushure mekudya izvi zvekudya. Zvinonzwisisika kudzivisa chero chikafu chinokukonzera kugaya.

Izvo zvakati, kune zvinhu zvakasiyana siyana zvekutarisa usati waedza chikafu chisina lectin.

Kushomeka kwehutano

Zvikafu zvakawanda zvine hutano zvinosanganisirwa mune isina-lectin chikafu. Kudya kwacho kuri kushomeka muhupamhi-hwakavakirwa hutano, kusanganisira fiber.

Chikafu chine lectin, senge bhinzi uye mimwe miriwo, zvinowanzove manyuko akanaka evitamini, zvicherwa, uye antioxidants. Kudya izvi zvekudya kungangobatsira hutano hwako, zvichipfuura zvakashata zvinokonzerwa ne lectins.

Kutsvagisa muvanhu kuri kushomeka

Kutsvagisa nezve lectins uye mhedzisiro yavo pavanhu parizvino ishoma.

Zvizhinji zvezvidzidzo zvakaitwa pamhuka, kwete vanhu. Kutsvagisa kwave kuchinyanya kuitwa mu vitro. Izvi zvinoreva kuti yakaitwa nema lectin akasarudzika mumadhabhoritari madhishi kana bvunzo dzemachubu.

Kumwe kutsvagurudza kuchiri kudikanwa masayendisiti asati aziva mhedzisiro yelectin mune chikafu.

Mhosva dzinogona kurerekera

Ita shuwa yekutora yakakosha nzira kana uchitsvaga chirongwa ichi chekudya. Mazhinji mawebhusaiti anosimudzira iwo ari kuyedza kutengesa zvigadzirwa.

Tarisa humbowo-hwakavakirwa pasainzi pane zvirevo zvakawedzeredzwa pamawebhusaiti ayo anotengesa mabhuku ekubika kana zvinowedzerwa zvakagadzirirwa kukubatsira kuti uwane hutano husina lectin. Vamwe vanogona kuva zvavanozviti ivo, asi vamwe vangasave.

Semuenzaniso, pane zvinotaurwa kuti lectins inosimudzira kuwedzera huremu, asi ongororo dzakawanda, senge pane yekushandisa pulse, dzinoratidza huremu hwekurasikirwa.

Chikafu chisina lectin hachidiwi kuvanhu vazhinji, uye chinouya nenjodzi. Kune vamwe vanhu vane manzwiro ezvekudya, kudzikisa lectin kunogona kubatsira.

Chikafu chekudya pane isina lectini chikafu

Zvese zvirimwa uye zvemhuka zvigadzirwa zvine mamwe lectin. Asi, michero nemiriwo zvine zvishoma lectin zvinosanganisira:

• maapuro
• artichokes
• arugula
• asparagasi
• beet
• mablackberries
• blueberries
• bok choy
• broccoli
• Brussels inomera
• kabichi
• karoti
• cauliflower
• celery
• cherries
• chives
• collards
• cranberries
• kare
• mashizha ane mashizha
• maekisi
• mandimu
• howa
• okra
• hanyanisi
• maranjisi
• manhanga
• radishes
• raspberries
• scallions
• mastrawberry
• mbatatisi
• Swiss chard

Iwe unogona zvakare kudya ese marudzi emapuroteni emhuka pane lectin-isina chikafu, kusanganisira:

• hove
• nyama yemombe
• huku
• mazai

Mafuta, akadai seaya anowanikwa muavocado, bota, uye maorivhi, anotenderwa pane isina lectin chikafu.

Mhando zhinji dze nzungu, senge pecans, pistachios, mapaini nzungu, mbeu yeflakisi, mbeu yehemp, sesame, uye nzungu dzeBrazil.

Mamwe marudzi enzungu ane lectin, anosanganisira walnuts, maamondi, uye mbeu yezuva.

Nepo chikafu chirimwa chakanyanya chiine lectin, iwe unogona kusarudza kudya yakaderera lectin dzimwe nzira, senge broccoli, mbatatisi, uye mahabhurosi.

Chikafu chekudzivirira pane chikafu chisina lectin

Izvo zvekudya zvakanyanya mu lectins zvinosanganisira:

• nightshade miriwo, yakadai semadomasi, mbatatisi, goji michero, mhiripiri, uye biringanya
• nyemba dzese, dzakaita seye nyemba, bhinzi, nzungu, uye nhokwe
• nzungu-dzakavakirwa zvigadzirwa, senge nzungu ruomba uye nzungu mafuta
• zviyo zvese uye zvigadzirwa zvinogadzirwa nezviyo kana hupfu, kusanganisira makeke, makeke, uye chingwa
• zvigadzirwa zvakawanda zvemukaka, zvakaita semukaka

Nepo kubika kuchibvisa lectin kubva kune zvimwe zvekudya, zvakaita seitsvo bhinzi, zvinogona kusabvisa lectin kubva kune vamwe, senzungu.

Pachikafu chisina lectin, vanhu vanogona kudzivirira nyemba, nightshade miriwo, zviyo, nenzungu.

Kudya mirayiridzo uye matipi

Kana uchitevera chero chikafu chinorambidza, kusanganisira chikafu chisina lectin, zvakakosha kuti uve nechokwadi chekuti unowana zvinovaka muviri zvakakwana kubva kune zvimwe zvekudya zvaunodya.

Zvizhinji zvezvikafu zvinobviswa pane ichi chirongwa chezvekudya zvakakwirira mune zvekudya fiber, izvo zvinobatsira kune hutano. Ita shuwa yekudya michero nemiriwo zvakakwana kana kutora fiber yekuwedzera kubhadhara.

Heano mamwe matipi ekurangarira kana uchitevera chikafu chisina lectin:

• Kunyorova nekubika bhinzi kunoderedza yavo lectin zvemukati.
• Kuvira kana kumera zviyo uye bhinzi zvinogona zvakare kubatsira kudzikisa yavo lectin zvemukati.
• Edza chikafu chekubvisa kuti uone kana uine kunetseka kwekudya kune zvimwe zvine lectini chikafu. Kuti uite izvi, bvisa chikafu chimwe chete panguva uye uongorore kana zviratidzo zvako zviri nani.
• Kana zvichikwanisika, taura nachiremba kana chiremba wezvekudya kuti uve nechokwadi chekuti urikutora huwandu hwakazara hwechikafu zuva rega rega.

Kana iwe ukaedza chikafu chisina lectini, ita shuwa kuti uri kuwana zvinovaka muviri zvakakwana kubva kune zvimwe zvekudya.

Chinokosha

Zvizhinji zvekudya zvine mamwe lectin, kunyanya nyemba uye zviyo.

Kudya chikafu chisina kugadzirwa chine lectin, kana kudya yakawanda yacho, zvinogona kukanganisa kugaya kwako uye kudyiwa kwehutano.

Tsvagiridzo yesainzi nezvekuti lectin inobata sei vanhu inoshaikwa. Nekudaro, zvimwe zvidzidzo zvemhuka zvinoratidza kuti chikafu chisina lectini chinogona kubatsira kune vamwe vanhu, sevaya vane kugaya kwekugaya.

Kana iwe uri kusangana nekusagadzikana mushure mekudya, bvunza chiremba wako kana chiremba wezvekudya.

Zvakare, kana iwe uri kufunga nezvekutanga isina lectin-kudya, izano rakanaka kubvunza chiremba wako kana chiremba wezvekudya, kunyanya kana iwe uri nepamuviri kana uine hutano huri pasi pehutano.

Ita shuwa yekutora yakakosha nzira kana uchitsvaga chirongwa ichi chekudya. Mazhinji mawebhusaiti anosimudzira iwo ari kuyedza kutengesa zvigadzirwa.