Pehea e hōʻemi ai i nā Antinutrients i nā meaʻai

Anter

• He aha nā Antinutrients?
• Pulu
• Kukui
• Fermentation
• Paila
• Hui pū o nā hana
• Hōʻike Overview
• Lawe i ka Home Message

ʻAʻole maʻalahi ka ʻai o nā mea kanu i nā mea kanu.

ʻO kēia no ka mea hiki i nā mea kanu ke loaʻa nā antinutrients.

ʻO kēia nā mea kanu e hōʻemi i ka lawe ʻana o nā meaola mai ka ʻōnaehana digestive.

He hopohopo nui lākou i nā kaiāulu e hoʻokumu nui i kā lākou papaʻai i nā hua a me nā legume.

Loiloi kēia ʻatikala i nā ala maʻalahi e hōʻemi i ka nui o nā antinutrients i nā meaʻai.

I kekahi mau hihia, hiki iā lākou ke hoʻopau ʻia kokoke loa.

He aha nā Antinutrients?

ʻO nā antinutrients nā mea kanu e hoʻoliʻiliʻi i ka hiki i ke kino ke komo i nā mea pono nui.

ʻAʻole lākou he hopohopo nui no ka hapa nui o ka poʻe, akā lilo paha i pilikia i ka wā o kaʻai pono ʻole, a i waena o nā poʻe e hoʻokumu i kā lākou papaʻai kokoke i nā hua a me nā legume.

Eia nō naʻe, ʻaʻole "maikaʻi" nā antinutrients. Ma lalo o kekahi mau kūlana, loaʻa paha i nā antinutrients e like me ka phytate a me nā tannins kekahi mau hopena olakino maikaʻi pū kekahi (, 2,).

ʻO nā antinutrients i aʻo nui ʻia e like me:

• Phytate (waikawa phytic): ʻIke nui ʻia i nā ʻanoʻano, nā lūlū a me nā legume, hoʻoliʻiliʻi ka phytate i ka lawe ʻia ʻana o nā minelala mai kahi papaʻai. Hoʻopili kēia i ka hao, zinc, magnesium a me calcium ().
• Kanal: ʻO kahi papa o nā polyphenols antioxidant e hōʻino paha i ka digestion o nā meaola like ʻole (5).
• Lectins: Loaʻa i nā mea kanu meaʻai āpau, keu hoʻi i nā ʻanoʻano, nā legume a me nā hua. Hoʻopilikia paha kekahi mau haʻiʻōlelo i nā nui, a hoʻopilikia i ka lawe ʻana o nā meaola (,).
• Nā mea hoʻopuka Protease: Hoʻolahalaha nui ʻia i waena o nā mea kanu, keu hoʻi i nā hua, nā hua a me nā legume. Hoʻopilikia lākou i ka digestion protein ma o ka pāpā ʻana i nā enzymes digestive.
• Kalipuna oxalate: ʻO ke ʻano kumu o ke kalima i loko o nā mea kanu, e like me ka milo. Hoʻomaʻemaʻe maikaʻi ʻole ʻia ka puna paʻakai i ka oxalate (,).

Laina lalo:

ʻO nā antinutrients mea nui nui nā mea hoʻopili, nā tanina, nā mea hoʻokiwikā protease, calcium oxalate a me nā haʻi ʻōlelo.

Pulu

Hoʻomoʻa pinepine ʻia nā pīni a me nā legume ʻē aʻe i ka wai i ka pō e hoʻomaikaʻi i kā lākou waiwai waiwai (10).

Loaʻa ka hapa nui o nā antinutrients i kēia mau meaʻai i ka ʻili. ʻOiai he nui nā antinutrients i hiki ke hoʻoheheʻe ʻia i ka wai, hoʻopau wale lākou i ka wā e pulu ʻia nā meaʻai.

I nā legume, ua loaʻa ka pulu e hoʻemi i ka phytate, protease inhibitors, lectins, tannins a me ka calcium oxalate.

ʻO kahi laʻana, ua hoʻemi kahi 12-hola i ka waiwai o ka pī a hiki i ka 9% ().

Ua ʻike ʻia kahi noiʻi ʻē aʻe no ka pulu ʻana i nā pī nūnū no 6-18 mau hola i hoʻēmi ʻia ai nā haʻiʻōlelo e 38-50%, nā tannin e 13-25% a me nā protease inhibitors e 28-30% (12).

Eia nō naʻe, pili ka hōʻemi ʻana o nā antinutrients i ke ʻano o ka legume. I nā pīni kīhāpai, nā soybeans a me nā pī faba, hoʻemi ka pulu ʻana i nā mea hoʻopili protease i nā mea liʻiliʻi (13, 14, 15).

ʻAʻole maikaʻi wale ka pulu no nā legume, hiki ke hoʻoulu ʻia nā lau lau e hoʻoemi i kekahi o kā lākou mau calcium oxalate ().

Hoʻohana mau ʻia ka pulu me nā ʻano hana ʻē aʻe, e like me ke kupu ʻana, ka fermenting a me ka kuke ʻana.

Laina lalo:

ʻO ka palu ʻana i nā legum i loko o ka wai i ka pō e hōʻemi paha i ka phytate, protease inhibitors, lectins a me nā tannins. Eia nō naʻe, pili ka hopena i ke ʻano o ka legume. Hiki ke hoʻemi i nā oxalates i ka pulu ʻana i nā lau lau.

Kukui

ʻO ka ʻōpuʻu he wā ia i ka pōʻai ola o nā mea kanu ke hoʻomaka lākou e puka mai ka hua. ʻIke ʻia kēia hana kūlohelohe me ka germination.

Hoʻonui kēia kaʻina hana i ka loaʻa o nā meaʻai i nā hua, nā hua a me nā legume ().

Mālama ʻo Sprouting i kekahi mau lā, a hoʻomaka ʻia paha e kekahi mau ʻanuʻu maʻalahi:

1. E hoʻomaka me ka holoi ʻana i nā ʻanoʻano e hemo i nā ʻōpala, ka lepo a me ka lepo.
2. Hoʻopulu i nā hua no nā hola 2-12 i ka wai ʻoluʻolu. Pili ka manawa pulu i ke ʻano o ka ʻanoʻano.
3. E holoi holoi iā lākou i ka wai.
4. E hoʻokahe i ka wai e like me ka hiki a kau i nā hua i loko o kahi ipu kupu, i kapa ʻia hoʻi he sprouter. E nānā pono e waiho iā ia ma waho o ka lā pono.
5. E hana hou i ka holoi ʻana a hoʻokahe ʻana i nā manawa 2-4. Pono e hana maʻamau i kēia, a i hoʻokahi manawa paha i kēlā me kēia 8-12 mau hola.

I ka wā e ulu ana, e loli ana nā loli i loko o ka hua e alakaʻi i ka hoʻohaʻahaʻa o nā antinutrients e like me nā mea hoʻopili o ka phytate a me protease.

Ua hōʻike ʻia ke kupu ʻana e hoʻemi i ka phytate e 37-81% i nā ʻano hua a me nā hua liʻiliʻi (,,).

Aia kekahi mea e emi iki ana i nā haʻiʻōlelo a me nā protease nā mea kūpale i ka wā e kupu ana (21).

Hiki iā ʻoe ke ʻike i nā kuhikuhi kikoʻī ma nā pūnaewele ʻē aʻe. ʻO kahi laʻana, loaʻa i ka Sprout People kahi ʻike maikaʻi loa e pili ana i ka ulu ʻana o nā ʻano pi, nā ʻanoʻano a me nā meaʻai mea kanu.

Laina lalo:

Hoʻoemi ka ulu ʻana i ka phytate i nā hua a me nā legume, a hoʻoliʻiliʻi paha i nā haʻi ʻōlelo a me nā mea hoʻohiwahiwa protease.

Fermentation

ʻO ka Fermentation kahi hana kahiko i hoʻohana mua ʻia e mālama i ka meaʻai.

He hana kūlohelohe ia e hana ʻia i ka manawa o nā microorganism, e like me ka bacteria a i ʻole nā ​​hū, e hoʻomaka i ka hoʻoulu ʻana i nā carbs i ka meaʻai.

ʻOiai ʻo ka meaʻai i hānai ʻia e ka ulia pōpilikia ka mea i manaʻo pinepine ʻia he hao ʻia, hoʻohana nui ʻia ka fermentation i ka hana ʻana i ka meaʻai.

ʻO nā huahana meaʻai e lawelawe ʻia e ka fermentation me ka yogurt, ka tī, ka waina, ka pia, ka kope, ka koko a me ka mea ʻono.

ʻO kekahi laʻana maikaʻi o ka meaʻai piʻo ka palaoa kāwili ʻia.

ʻO ka hana ʻana i ka sourdough e hoʻohaʻahaʻa pono i nā antinutrients i nā hua, e hiki ai i ka hoʻonui ʻia o ka loaʻa o nā meaola (,,).

I ka ʻoiaʻiʻo, ʻoi aku ka maikaʻi o ka fermentation sourdough i ka hōʻemi ʻana i nā antinutrients i nā hua ma mua o ka fermentation hū i ka berena maʻamau (,).

I nā ʻanoʻano a me nā legume, hoʻoliʻiliʻi pono ka fermentation i nā phytate a me nā haʻi ʻōlelo (26, 27, 28, 29).

ʻO kahi laʻana, ʻo ka hoʻoulu ʻana i nā pīni palaʻai i pulu mua ʻia no nā hola he 48 i kumu e hoʻemi ʻia he 88% o ka phytate (30).

Laina lalo:

ʻO ka Fermentation o nā hua a me nā legume e alakaʻi i kahi hōʻemi nui o ka phytate a me nā haʻi ʻōlelo.

Paila

ʻO ka wela kiʻekiʻe, keu hoʻi i ka paila ʻana, hiki ke hoʻohaʻahaʻa i nā antinutrients e like me nā lekina, nā tannins a me nā protease inhibitors (14, 32, 33).

Ua hōʻike ʻia kahi noiʻi ʻana i nā pi kukupa i hoʻolapalapa ʻia no 80 mau minuke e hoʻemi i nā mea protease e 70%, lectin e 79% a me tannin e 69% (12).

Hoʻohui ʻia, hoʻemi ʻia ka calcium oxalate e 19-87% i nā lau lau ʻōmaʻomaʻo i kohua ʻia. ʻAʻole kūpono ka mahu ʻana a me ka hoʻomoʻa ʻana (,).

I ka hoʻohālikelike ʻana, pale ka wela i ka wela a ʻaʻole hoʻi e hoʻohaʻahaʻa maʻalahi ʻia me ka paila (, 12).

ʻO ka manawa kuke e koi ʻia ai ka ʻano antinutrient, mea kanu meaʻai a me ke ʻano kuke. ʻO ka maʻamau, ʻo ka manawa kuke lohi ka hopena o nā hōʻemi o nā antinutrients.

Laina lalo:

Hoʻomaʻamaʻa ka paila i ka hōʻemi ʻana i nā antinutrients like ʻole, e like me nā lektine, nā tannins, nā protease inhibitors a me ka calcium oxalate.

Hui pū o nā hana

Ke hoʻohui nei i nā kiʻina hana he hiki ke hōʻemi i nā antinutrients me ka nui, i kekahi manawa a piha loa.

Ma ke ʻano he laʻana, hoʻohaʻahaʻa, sprouting a me ka lactic acid fermentation i hoʻemi ʻia ka phytate ma quinoa e 98% ().

Pēlā nō, ke kupu ʻana a me ka fermentation lactic acid o ka palaoa a me ka sorghum hoʻohaʻahaʻa hemolele kokoke loa (37).

Eia kekahi, ʻo ka pulu ʻana a me ka hoʻolapalapa ʻana i nā pī nūnū i alakaʻi ʻia i kahi 98-100% hoʻēmi i nā haʻiʻōlelo, nā tannins a me nā protease inhibitors (12).

Laina lalo:

ʻO ke ala kūpono e hōʻemi ai i nā antinutrients i nā mea kanu mea kanu ke hoʻohui i kekahi mau papa hana hoʻopau ʻokoʻa. Hoʻohui paha i nā hana i hiki ke hoʻohaʻahaʻa loa i kekahi o nā antinutrients.

Hōʻike Overview

Ma lalo iho kahi nānā o nā antinutrients nui a me nā ala kūpono e hoʻopau ai iā lākou.

• Phytate (waikawa phytic): Ka pulu ʻana, kupu ʻana, fermentation.
• Nā Lectins: Hoʻomaʻu, paila, hoʻomehana, fermentation.
• ʻO nā kiniʻa: Pulu, paila.
• Nā mea hoʻopukapuka kumuʻiʻo: Palū, kupu ʻana, paila.
• Kalipuna oxalate: Pulu, paila.

Lawe i ka Home Message

Hiki i nā Antinutrients ke hōʻemi nui i ka waiwai kūpono o nā mea kanu he nui.

ʻO ka mea pōmaikaʻi, hiki iā lākou ke hoʻohaʻahaʻa ʻia me kekahi mau ʻano maʻalahi e like me ka hoʻomehana ʻana, ka paila ʻana, ka pulu ʻana, a me ka huʻu ʻana.

I ka hoʻohui ʻana i nā ʻano hana like ʻole, hiki i nā antinutrients ke hoʻoliʻiliʻi kokoke loa.