Nthawi zina amadziwidwa ndi ziwanda monga "anti-nutrient," phytic acid ingakulepheretseni kuchepetsa mchere wofunikira. Koma palinso malo ambiri olimbana ndi matenda. Kuwonjezera apo, amapezeka pa zakudya zokhala ndi zomera monga nyemba ndi mbewu zonse. Pezani momwe mungachepetse asidi ya phytic mu chakudya chanu, osasiya zinthu zabwino.
Ngati munamvapo za phytic acid kapena phytates mwina chifukwa wina wakuuzani kuti muyenera kuwapewa.
Phytic acid nthawi zina imatengedwa ngati "anti-nutrient" chifukwa imamanga mchere m'magazi, ndikupangitsa kuti thupi lawo lisakhale lochepa.
Mitengo yambiri ya phytic acid nthawi zambiri imadya mbewu ndi nyemba. Ndicho chifukwa chake anthu ena (makamaka anthu pa zakudya za Paleo) amaopa kudya zakudya izi chifukwa cha "anti-nutrient".
Koma mankhwala omwe amatsutsana nawo amathanso kuthandizira kupewa matenda aakulu.
Mavuto Amene Ali ndi Phytic acid
Phytic acid imatha kumanga mchere m'matumbo asanayambe kugwira ntchito ndikugwirizanitsa ndi michere ya m'mimba. Mavitamini amachepetsanso kuchepa kwa zakudya zoperewera, mapuloteni, ndi mafuta.
Ngakhale m'matumbo, phytic acid imatha kumanga mchere, zitsulo, ndi manganese. Akamangidwa, amatha kusokonezeka.
Ichi chikhoza kukhala chinthu chabwino kapena choipa, malingana ndi chikhalidwe. Ndizovuta ngati mukukumana ndi mavuto kumanga masitolo a zitsulo ndikukhala ndi vuto la kuchepa kwa magazi.
Koma, pamene phytic asidi imamanga mchere m'matumbo, imalepheretsa kupanga zida zowonjezera, motero zimapanga antioxidant. Osati izo zokha, koma zikuwoneka kuti zimamanga zitsulo zolemera (mwachitsanzo, cadmium, kutsogolera) zothandizira kuteteza thupi lawo
Ndipotu, phytic acid imakhala ndi zinthu zambiri zowononga.
Mwachitsanzo, zimathandiza kulimbana ndi khansa, matenda a mtima, impso, ndi insulini.
Kwa anthu ambiri, kuti ali ndi phytates mwina si chifukwa chabwino choletsa kudya masamba kapena mbewu zonse.
Izi zikuti, pali njira zomwe mungatenge kuti muchepetse zotsatira zotsutsana ndi zakudya. (Izi zikhoza kukhala zofunikira makamaka ngati mukudyetsa chomera, ndi zakudya zamasamba kapena zamasamba.)
Njira Zapamwamba Zomwe Mungasinthire Zotsatira Zotsutsa:
- Sani zakudya zanu . Kutentha zakudya kungathe kuwononga peresenti ya phytic acid. (Dziwani: kutentha kungathe kuwononga phytase ndi vitamini C kotero khalani osamala.)
- Nyemba ndi nyemba zowonjezera zingathe kuchepetsanso phytic acid (ndi zina zowonjezera).
- Idyani zakudya zophika . Kutentha ndi mkate chotupitsa (kugwiritsa ntchito yisiti) kungathandize kuthetsa phytic asidi chifukwa cha mavitamini a chideru, kuchepetsa chiwerengero cha magulu a phosphate. Komanso, zizindikiro zina zomwe zimatulutsidwa pa feteleza zingathandize kuti mchere wina ukhale wambiri.
- Kudya kunakula mbewu . Kuphuka ndi malting kumalimbitsa chibadwa cha phytase ntchito ku zomera ndipo motere kumachepetsa phytic acid.
- Onjezerani Vitamini C. Vitamini C amawoneka olimba mokwanira kuti athetse phytic acid. Mu phunziro limodzi, kuwonjezeranso 50 mg ya vitamini C kunatsutsana ndi chakudya cha phytic acid. Mu phunziro lina, 80 mg ya ascorbic acid (vitamini C) yatsutsana ndi 25 mg ya phytic acid. Vitamini C wambiri amaphatikizapo guava, tsabola, kiwi, malalanje, zipatso zamphesa, strawberries, ziphuphu za Brussels, cantaloupe, papaya, broccoli, mbatata, chinanazi, kolifulawa, kale, madzi a mandimu, ndi parsley.
- Idyani mapuloteni a nyama. Mapuloteni a zinyama angapangitse patsogolo kuyamwa kwa nthaka, chitsulo, ndi mkuwa. Kuwonjezera mapuloteni ang'onoang'ono a nyama kungapangitse kuyamwa kwa mchere mu thupi. (Kupatula mkaka / mkaka, monga zikuwoneka kuti zikulepheretsa chitsulo ndi zinki kuyamwa.)
- Thandizani matenda anu thanzi. PH yochepa m'matumbo imapangitsa kuti ayambe kuyamwa. Kulinganiza mabakiteriya opindulitsa mu thirakiti la GI kungathandize pa izi.
Pamapeto pake, kunena kuti zakudya zina zamasamba ndizo "zosayenera" chifukwa cha phytic acid zikuoneka kuti zolakwika, makamaka ngati zotsatira za phytic acid zowonongeka pa mchere zimatha kuchepetsa ubwino wake wa thanzi.
Muyeso, simusowa kudya mbewu zonse, nyemba, kapena zipatso ndi ndiwo zamasamba. Pezani cholinga chochepetsera phytic acid kudzera mu njira yokonzekera m'malo mochotsa zakudya zomwe zili ndizo.
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