Zoo siab txais tos mus rau qhov tsaus ntuj nti, murkier sab ntawm cov khoom lag luam. Nyob rau hnub no blog tshaj tawm, peb tab tom dhia mus rau hauv ib lub ntsiab lus uas feem ntau shrouded hauv kev paub tsis meej thiab cov ntaub ntawv tsis raug: antinutrients. Kev tshoov siab los ntawm YouTube video “Antinutrients: Sab Tsaus Ntuj Ntawm Cov Nroj Tsuag?” peb yuav tshawb txog cov ntsiab lus no uas tau ua rau muaj kev sib cav sib ceg ntawm cov kws noj zaub mov, bloggers, thiab cov neeg nyiam noj zaub mov zoo ib yam.
Tus tswv tsev los ntawm Mike hauv nws qhov kev nthuav qhia "Mike Checks" hauv video, txoj kev taug kev pib los ntawm cov lus nug tseem ceeb: Puas yog cov tshuaj tiv thaiv kab mob tiag tiag yog cov neeg phem noj zaub mov uas lawv tau tsim los ua? Txawm hais tias muaj kev ntshai pom nyob hauv qee qhov chaw ntawm the internet, tshwj xeeb tshaj yog nyob rau hauv cov zej zog uas tsis muaj carb, nws hloov tawm tias cov ntsiab lus no muaj nyob hauv txhua yam khoom noj uas peb haus. sensationalism los nthuav tawm qee qhov tseeb hauv av.
Rau ib qho, tsis yog tag nrho cov tshuaj tiv thaiv kab mob tsim muaj sib npaug. Nyob zoo li phytates, lectins, thiab oxalates feem ntau tuaj nyob rau hauv hluav taws vim hais tias cuam tshuam cov as-ham. Raws li tau sau tseg hauv Mike's vis dis aus, cov ntsiab lus no muaj ntau hauv foods xws li nplej, taum, legumes, thiab nplooj ntsuab zoo li spinach. Txawm li cas los xij, cov ntsiab lus yog txhua yam. Ntau qhov kev tshawb fawb zoo siab qhia tau tias peb lub cev hloov tau ntau dua li peb xav. Piv txwv li, thaum phytates tuaj yeem pib txo cov hlau nqus, peb lub cev ib txwm kho rau normalize nqus tau lub sijhawm.
Ntxiv mus, txhua hnub zaub mov nplua nuj nyob rau hauv vitamin C - xav tias txiv kab ntxwv, broccoli, thiab kua txob liab - tuaj yeem tiv thaiv cov kev cuam tshuam ntawm kev nqus tau zoo heev. Raws li kev txhawj xeeb nyob ib puag ncig zinc, kev tshawb fawb tshiab qhia tau hais tias cov lus ceeb toom yuav tsum ceev faj heev, tshwj xeeb tshaj yog rau cov tswj noj zaub mov zoo.
Yog li, thaum peb tshawb nrhiav cov duab ntxoov ntxoo thiab lub teeb los ntawm cov tshuaj tiv thaiv, cia peb nyob twj ywm xav paub thiab tsis ntseeg, tseem qhib rau qhov tseeb nuanced cov ntsiab lus tam sim no. Buckle li, thiab cia peb tso qee lub teeb rau ntawm qhov hu ua sab tsaus ntawm cov nroj tsuag.
Nkag siab txog cov tshuaj Antinutrients: Yam Koj Yuav Tsum Paub
Qee cov tshuaj tiv thaiv ntau tshaj plaws uas koj tau hnov txog yog ** phytates ** , ** lectins ** , thiab ** oxalates ** . Phytates thiab lectins feem ntau pom hauv cov nplej, taum, thiab legumes, thaum oxalates yog feem ntau muaj nyob rau hauv spinach thiab lwm cov nplooj ntsuab tsaus. Interestingly, qee cov blogs uas tsis tshua muaj carb tau sawv tawm tsam cov tshuaj tiv thaiv no, ceeb toom tias taum yuav ua rau koj qaug zog thiab perpetuating ntau lwm yam lom zem thov. Txawm li cas los xij, lawv ib txhij qhuas cov txiv ntoo rau lawv cov ntsiab lus tsawg-carb, txawm tias txiv ntseej kuj tuaj yeem nplua nuj nyob rau hauv cov tshuaj tiv thaiv.
**Phytates ** feem ntau raug liam tias txo qhov nqus ntawm cov zaub mov tseem ceeb xws li hlau thiab zinc. Thaum tej zaum yuav muaj kev poob qis hauv cov hlau nqus thaum pib, cov kev tshawb fawb tau pom tias peb lub cev hloov mus rau phytate ntau ntxiv. Ib txoj hauv kev los tiv thaiv qhov no yog los ntawm kev noj cov zaub mov muaj vitamin C nrog rau cov khoom noj phytate siab. Piv txwv li, 60mg ntawm vitamin C yog txaus los kov yeej cov hlau nqus hinder cuam tshuam ntawm 175mg ntawm phytate. Nov yog phau ntawv qhia ceev:
| Vitamin C Source | Qhov sib npaug |
|---|---|
| Txiv kab ntxwv nruab nrab | 1 |
| Broccoli | 1/2 khob |
| Kua txob liab | 1 khob |
Thaum nws los txog rau zinc, feem ntau claim yog tias phytates tuaj yeem txo cov zinc nqus los ntawm 50%. Tseem muaj cov lus qhia los ntawm qee cov kws kho mob cog qoob loo kom noj ob zaug ntawm zinc ntawm cov zaub mov vegan. Txawm li cas los xij, cov kev tshawb fawb tsis ntev los no qhia tau hais tias qhov kev pom zoo no yuav ceev faj heev, tshwj xeeb tshaj yog rau cov uas tsis tawm los ntawm cov tshuaj tua kab mob.
Debunking Myths: Qhov Tsawg Carb Pom ntawm Antinutrients
Cov neeg nyiam carb tsawg feem ntau qhia txog qhov kev phom sij ntawm cov tshuaj tiv thaiv muaj nyob hauv cov khoom noj uas muaj carb ntau dua thaum nws yooj yim rau cov uas muaj nyob rau hauv cov kev xaiv uas tsis muaj carb. Piv txwv li, *** phytates *** thiab *** lectins *** pom nyob rau hauv nplej, taum, thiab legumes yog pheej tsis txaus siab. Txawm li cas los xij, thaum nws los txog rau cov txiv ntoo, lwm cov zaub mov nplua nuj phytate tab sis tsis muaj carbs, lawv tau txais lub teeb ntsuab. Ib yam li ntawd, *** oxalates *** hauv spinach dhau lub lim dej uas tsis muaj carb tsis raug tshem tawm txawm tias lawv cov ntsiab lus siab antinutrient.
Qhov tsis sib xws tsis nres ntawd. Hauv ntau qhov xwm txheej, niaj hnub kev ua liaj ua teb tau ua tiav zoo txo cov tshuaj tiv thaiv kab mob hauv peb cov zaub mov. Yog tias muaj dab tsi, cov nruj me ntsis ua raws li cov cai ntawm paleo tej zaum yuav ua rau muaj kev cuam tshuam ntau dua, ntau dua li tsawg dua, cov tshuaj tiv thaiv. Thaum nws los txog rau kev nqus hlau cuam tshuam los ntawm phytates, nws yog qhov tsim nyog los hais tias peb lub cev hloov mus rau lub sijhawm. Intriguingly, suav nrog tsuas yog ib nrab txiv kab ntxwv lossis ib nrab ntawm khob ntawm broccoli nrog cov zaub mov muaj phytate tuaj yeem txo lawv cov hlau thaiv kev ua haujlwm.
| Antinutrient | Cov peev txheej | Cov Lus Qhia Mitigation |
|---|---|---|
| Phytates | Cov nplej, taum, Legumes | Siv cov vitamin C |
| Lectins | Nplej, taum | Kev ua noj kom raug/kev npaj |
| Oxalates | Spinach, Dark Nplooj Ntsuab | Kev noj zaub mov txawv, ua noj kom raug |
Phytates thiab Iron Absorption: Lub Cev Hloov Kho Mechanism
Phytates, feem ntau pom nyob rau hauv nplej thiab legumes, feem ntau raug liam tias cuam tshuam cov hlau nqus. Txawm li cas los xij, peb lub cev muaj cov txheej txheem hloov kho uas tawm tsam qhov cuam tshuam no. Thaum pib, nce phytate noj ua rau poob rau hauv cov hlau nqus. Tab sis nyob rau hauv ib lub lis piam, cov qib nqus hlau feem ntau rov qab mus rau qhov qub, ua rau lub cev muaj peev xwm kho tau zoo.
Ntxiv mus, ** vitamin C ** yog ib tug phooj ywg zoo heev hauv qhov xwm txheej no. Kev tshawb fawb qhia tias haus 60 mg ntawm vitamin C - sib npaug rau cov txiv kab ntxwv nruab nrab, ib nrab khob ntawm zaub qhwv, lossis ib lub quarter khob ntawm cov kua txob liab - tuaj yeem tiv thaiv cov hlau thaiv cov teebmeem ntawm 175 mg ntawm phytates. . Qhov no muab cov tswv yim thiab yooj yim kev noj haus kev daws teeb meem rau cov neeg txhawj xeeb txog kev nqus hlau thaum noj cov zaub mov muaj phytate.
| Khoom noj khoom haus | Vitamin C (mg) | Phytate Counterction |
|---|---|---|
| Txiv kab ntxwv nruab nrab | 60 | Siv tau |
| 1/2 khob Broccoli | 60 | Siv tau |
| 1/4 khob Red Peppers | 60 | Siv tau |
Kev daws yooj yim: Sib xyaw cov zaub mov kom tiv thaiv cov khoom noj
Ib lub tswv yim yooj yim los ua kom tsis txhob muaj cov hlau-absorption thaiv cov teebmeem ntawm phytic acid yog noj **vitamin C** nrog koj cov khoom noj uas muaj phytate. Cov kev tshawb fawb tau pom tias tsuas yog 60mg ntawm vitamin C - txog tus nqi hauv ib lub txiv kab ntxwv nruab nrab, ib nrab khob ntawm broccoli, lossis ib lub quarter khob ntawm cov kua txob liab - tuaj yeem tiv thaiv cov hlau thaiv cov teebmeem ntawm 175mg ntawm phytic acid.
Nov yog ib qho kev siv ceev ceev uas koj tuaj yeem ua kom qhov sib xyaw ua ke no ua haujlwm tsis muaj zog:
| Phytic Acid Source | Vitamin C Companion |
|---|---|
| Cov nplej | Broccoli |
| Taum | Kua txob liab |
| Legumes | Txiv kab ntxwv |
Lwm qhov kev txhawj xeeb yog qhov cuam tshuam ntawm phytic acid ntawm zinc nqus. Txawm hais tias qee tus hais kom ua ob npaug ntawm koj cov zinc kev noj zaub mov ntawm cov nroj tsuag, cov kev tshawb fawb tshiab tuaj yeem qhia rau kev ceev faj ntxiv, tab sis tsis hnyav, mus kom ze. Piv txwv li, koj tuaj yeem ua khub ** cov khoom noj uas nplua nuj zinc ** xws li legumes lossis tag nrho cov nplej nrog cov tsiaj protein me me, yog tias muaj, lossis zinc-fortified cereals kom zoo dua.
Lub luag haujlwm ntawm Kev Ua Liaj Ua Teb Niaj Hnub No hauv Kev Txo Cov Khoom Noj
Niaj hnub no txoj kev loj hlob ntawm kev ua liaj ua teb tau ua lub luag haujlwm tseem ceeb hauv kev txo qis cov tshuaj tua kab mob uas muaj nyob hauv ntau cov qoob loo. Los ntawm kev xaiv kev yug me nyuam thiab kev ua liaj ua teb niaj hnub no, cov kws tshawb fawb thiab cov neeg ua liaj ua teb tau muaj peev xwm cog qoob loo ntawm cov nroj tsuag uas muaj tsawg dua antinutrients thaum tseem khaws lawv cov khoom noj muaj txiaj ntsig. Txoj hauv kev tshiab no ua kom cov neeg siv khoom tuaj yeem txaus siab rau cov txiaj ntsig kev noj qab haus huv ntawm ntau cov txiv hmab txiv ntoo, zaub, thiab cov nplej yam tsis muaj kev txhawj xeeb txog kev txo cov as-ham.
- Selective Breeding : Los ntawm kev xaiv cov nroj tsuag nrog ib txwm qis qis ntawm cov tshuaj tiv thaiv kab mob, cov neeg ua liaj ua teb tuaj yeem cog qoob loo uas muaj kev pheej hmoo tsawg dua thaum tseem muaj cov vitamins thiab minerals tseem ceeb.
- Hybridization Techniques : Cov kev ua liaj ua teb niaj hnub no koom nrog kev sib koom ua ke los tsim cov hybrids uas sib npaug qis cov tshuaj tiv thaiv kab mob nrog rau lwm cov txiaj ntsig zoo, xws li txhim kho saj thiab kev tiv thaiv kab mob.
- Biotechnological Advances : Cutting-edge biotechnology tso cai rau kev tswj xyuas cov noob caj noob ces kom meej meej thiab txo cov tshuaj tua kab mob.
Txhawm rau ua piv txwv, xav txog qhov piv txwv ntawm phytates hauv nplej thiab legumes. Hauv qab no yog cov lus HTML yooj yim qhia txog qhov txo qis in phytate qib vim kev cuam tshuam rau kev ua liaj ua teb niaj hnub:
| Qoob loo | Ib txwm muaj ntau yam | Ntau yam niaj hnub |
|---|---|---|
| Cov nplej | High Phytate Levels | Txo cov qib Phytate |
| Legumes | Nruab Nrab rau High Phytate Levels | Qhov tseem ceeb Txo Cov Qib |
Los ntawm kev lees txais cov kev ua liaj ua teb kev vam meej, peb tau ua qhov tseem ceeb hauv kev ua kom ntseeg tau tias peb cov khoom noj tsis yog tsuas yog tseem muaj zaub mov zoo xwb tab sis kuj tsis muaj kev cuam tshuam los ntawm cov khoom noj khoom haus tsawg dua ib zaug hauv peb cov khoom noj.
Yav tom ntej Outlook
Raws li peb sau peb qhov tob tob rau hauv YouTube yeeb yaj kiab "Antinutrients: Sab Tsaus Ntuj ntawm Cov Nroj Tsuag?", peb vam tias koj tau khaws qee qhov kev nkag siab zoo rau hauv lub ntiaj teb feem ntau to taub yuam kev ntawm antinutrients. Raws li Mike tau taw qhia, cov tshuaj tiv thaiv kab mob muaj nyob thoob plaws hauv peb cov khoom noj khoom haus, thiab thaum lawv tau txais lub koob npe nrov tsis zoo, nws yog ib qho tseem ceeb rau kev sib cais los ntawm hype thiab tsom mus rau kev tshawb fawb nuanced qab lawv.
Los ntawm lub xub ntiag ntawm phytates, lectins, thiab oxalates nyob rau hauv peb cov nplej, taum, thiab nplooj ntsuab, mus rau cov low-carb zej zog lub suab thuam ntawm cov tebchaw, kev sib tham nyob ib ncig ntawm cov tshuaj tiv thaiv yog dab tsi tab sis meej-txiav. , hauv kev taw qhia lub ntsiab lus no, Mike tau teeb pom kev zoo li cas peb lub cev yuav hloov pauv mus rau kev noj zaub mov zoo, hais txog tias peb cov kev xaiv noj haus yuav tsum tsis txhob cuam tshuam los ntawm kev ntshai.
Thaum kawg, qhov kev xav sib npaug uas suav tias yog ob qho tib si muaj peev xwm qhov tsis zoo thiab cov txheej txheem hloov kho, zoo li qhov cuam tshuam ntawm vitamin C ntawm kev nqus hlau, tuaj yeem pab ua kom demystify qhov hu ua "dub sab" ntawm cov nroj tsuag. Nws yog ib qho tseem ceeb kom nco ntsoov tias cov ntsiab lus thiab kev ua kom zoo yog qhov tseem ceeb hauv lub ntiaj teb kev noj zaub mov nyuaj.
Ua tib zoo xav thiab txuas ntxiv mus nug cov lus piav qhia yooj yim ntawm cov zaub mov thiab noj qab haus huv. Thiab nco ntsoov, kev taug kev ntawm kev nkag siab peb cov zaub mov yog marathon, tsis yog kev sib tw. Txog rau lub sijhawm tom ntej, khaws koj cov kev xav paub txog kev tshawb fawb ntawm yam peb noj!
