Siyakwamukela kuhlangothi olumnyama, olumnyama lwendawo yokukhiqiza. Kokuthunyelwe kwebhulogi yanamuhla, singena esihlokweni esivame ukugubuzelwa yimfihlakalo nolwazi oluyiphutha: ama-antinutrients. Sikhuthazwe ividiyo ye-YouTube ethi “Antinutrients: Uhlangothi Olumnyama Lwezitshalo?” sizohlola lezi nhlanganisela eziqubule inkulumompikiswano eshubile phakathi kongoti bokudla okunempilo, ama-blogger, nabathandi bokudla ngokufanayo.
Esingethwe nguMike kuvidiyo yakhe yokuqala ethi “Mike Checks”, uhambo luqala ngokuphendula umbuzo obalulekile: Ingabe ama-antinutrients angabantu abayizixhwanguxhwangu ngempela? Ngaphandle kokwesabeka okutholakala emakhoneni athile e-inthanethi, ikakhulukazi phakathi kwemiphakathi ene-carb ephansi, kuvela ukuthi lezi zinhlanganisela zikhona cishe kukho konke ukudla esikudlayo. Kodwa ngaphambi kokuthi ulahle okuluhlaza nokusanhlamvu kwakho, asihlunge phakathi ukuvusa amadlingozi ukudalula amaqiniso athile anesisekelo.
Kokunye, akuwona wonke ama-antinutrients adalwe alinganayo. Okuvamile njengama-phytates, ama-lectins, kanye nama-oxalates kuvame ukungena ngaphansi komlilo ngezinsolo zokuphazamisa ukumuncwa kwezakhi. Njengoba kuphawulwe kuvidiyo ka-Mike, lezi zinhlanganisela zichichima ekudlani okufana nokusanhlamvu, ubhontshisi, okusanhlamvu okusanhlamvu, nemifino enamaqabunga njengesipinashi. Nokho, umongo uyikho konke. Ucwaningo oluningi oluthakazelisayo lubonisa ukuthi imizimba yethu ivumelana nezimo kakhulu kunalokho esingakucabanga. Isibonelo, ngenkathi ama-phytates ekuqaleni anganciphisa ukumuncwa kwensimbi, imizimba yethu ngokwemvelo ilungisa ukuze ibe ngokwejwayelekile ukumuncwa ngokuhamba kwesikhathi.
Ngaphezu kwalokho, ukudla kwansuku zonke okunothe ngovithamini C—cabanga ukuthi amawolintshi, i-broccoli, nopelepele obomvu—kungamelana nale miphumela yokuvimbela ukumuncwa kalula nje. Ngokuqondene nokukhathazeka okuzungeze i-zinc, ucwaningo olusha luphakamisa ukuthi izexwayiso zingase ziqaphe ngokweqile, ikakhulukazi kulabo abagcina ukudla okunomsoco.
Ngakho-ke, njengoba sihlola izithunzi nokukhanya okukhiqizwa ama-antinutrients, masihlale sinelukuluku lokufuna ukwazi futhi sinokungabaza, nokho sivuleleke kumaqiniso angama-nuanced lezi zinhlanganisela ezikhona. Bopha ibhande, futhi ake sikhiphe ukukhanya kulokho okubizwa ngokuthi uhlangothi olumnyama lwezitshalo.
Ukuqonda Ama-Antinutrients Ajwayelekile: Okufanele Ukwazi
Amanye ama-antinutrients ajwayelekile okungenzeka uke wezwa ngawo **ama-phytates**, **lectins**, kanye ne-*oxalates**. Ama-Phytates nama-lectins atholakala kakhulu ezinhlamvwini, kubhontshisi, nakulegumes, kuyilapho ama-oxalates etholakala ikakhulukazi kusipinashi nakwezinye izihlahla ezinamaqabunga amnyama. Kuyathakazelisa ukuthi amabhulogi athile ane-carb ephansi athathe isinyathelo ngokumelene nalawa ma-antinutrients, axwayisa ngokuthi ubhontshisi uzokwenza ube buthakathaka futhi uqhubekisele phambili ezinye izimangalo ezijabulisayo. Kodwa-ke, ngasikhathi sinye batusa amantongomane ngokuqukethwe kwawo kwe-carb ephansi, noma amantongomane angaphinda acebe ngama-antinutrients.
**Ama-Phytates** avame ukusolwa ngokunciphisa ukumuncwa kwamaminerali abalulekile njenge-iron ne-zinc. Nakuba kungase kube khona ukwehla kokumuncwa kwensimbi ekuqaleni, ucwaningo lubonise ukuthi imizimba yethu ijwayela ukunyuka kokusetshenziswa kwe-phytate. Enye indlela yokubhekana nalokhu iwukuba udle ukudla okunovithamini C okucebile kanye nokudla okune-phytate ephezulu. Ngokwesibonelo, u-60mg kavithamini C wanele ukunqoba ukuvimbela ukumuncwa kwensimbi imiphumela ye-175mg ye-phytate. Nansi inkomba esheshayo:
| Umthombo we-Vitamin C | Ingxenye Elinganayo |
|---|---|
| Owolintshi ophakathi | 1 |
| I-broccoli | 1/2 indebe |
| Upelepele Obomvu | 1 inkomishi |
Uma kukhulunywa nge-zinc, isimangalo esijwayelekile ukuthi ama-phytates angehlisa ukumuncwa kwe-zinc ngo-50%. Kuke kwaba neseluleko esivela kwabanye odokotela abasekelwe ezitshalweni ukuthi badle kabili inani le-zinc ekudleni kwe-vegan. Kodwa-ke, ucwaningo lwakamuva luphakamisa ukuthi lesi sincomo singase siqaphe ngokweqile, ikakhulukazi kulabo abangaphumi kuma-antibiotics.
I-Debunking Myths: I-Low Carb Perspective kuma-Antinutrients
Abathandi be-carb ephansi bavame ukugqamisa lokho okubizwa ngokuthi izingozi zama-antinutrients atholakala ekudleni okune-carb ephezulu ngenkathi beshiya kalula lezo ezikhona ngezinketho ze-low-carb . Isibonelo, ama-**** ama-phytates*** kanye*** nama-lectins*** atholakala ezinhlamvwini, kubhontshisi, nakulegumes achithwa ngokuphindaphindiwe. Kodwa-ke, uma kukhulunywa ngamantongomane, okunye ukudla okucebile nge-phytate kodwa okune-carb ephansi, athola ukukhanya okuluhlaza. Ngokufanayo, ***i-oxalates*** kusipinashi idlula isihlungi se-carb ephansi singalimalanga naphezu kokuqukethwe kwaso okuphezulu okungaqhubeki.
Ukungahambisani akugcini lapho. Ezimweni eziningi, izinqubo ezolimo zesimanje ziye zehlisa ngempumelelo amazinga e-antinutrient ekudleni kwethu. Uma kukhona, lokho okunamathela ngokuqinile ezimisweni ze-paleo kungase kwamukele ngokuxakayo okuningi, kunokuba kunokumbalwa, ama-antinutrients. Uma kukhulunywa ngokumuncwa kwensimbi okuthintwa ama-phytates, kuyaphawuleka ukusho ukuthi imizimba yethu ijwayela ngokuhamba kwesikhathi. Kuyathakazelisa ukuthi, kuhlanganise newolintshi elilodwa elimaphakathi noma ingxenye indebe ye-broccoli enokudla okune-phytate ephezulu kunganciphisa ngempumelelo isenzo sabo sokuvimbela i-ayoni.
| I-Antinutrient | Imithombo Evamile | Amathiphu okunciphisa |
|---|---|---|
| Ama-Phytates | Okusanhlamvu, Ubhontshisi, Imifino | Yidla nge-Vitamin C |
| I-Lectins | Okusanhlamvu, Ubhontshisi | Ukupheka/ukulungiselela ngendlela efanele |
| Ama-oxalates | Isipinashi, Okumnyama Okuhlaza Kwamahlamvu | Ukudla okuhlukahlukene, ukupheka okufanele |
I-Phytates kanye Ne-Iron Absorption: I-Bodys Adaptive Mechanism
Ama-Phytates, avame ukutholakala kokusanhlamvu nemifino, avame ukusolwa ngokuvimba ukumuncwa kwensimbi. Nokho, umzimba wethu unomshini wokuguquguquka ophikisana nalo mphumela. Ekuqaleni, ukwanda kokusetshenziswa kwe-phytate kuholela ekucwilisweni kokumuncwa kwensimbi. Kodwa phakathi nesonto, amazinga okumunca insimbi ngokuvamile abuyela kokujwayelekile, okubonisa ikhono elimangalisayo lomzimba lokuzivumelanisa.
Ngaphezu kwalokho, i-*vitamin C** inguzakwethu omuhle kakhulu kulesi simo. Ucwaningo lukhombisa ukuthi ukudla u-60 mg kavithamini C kuphela—okulingana newolintshi eliphakathi nendawo, uhhafu wenkomishi ye-broccoli, noma inkomishi yekota kapelepele obomvu—kungamelana ngempumelelo nemiphumela yokuvinjwa kwensimbi ka-175 mg we-phytates. . Lokhu kunikeza isixazululo esisebenzayo nesilula sokudla kulabo abathintekayo ngokumuncwa okusansimbi lapho bedla ukudla okune-phytate ephezulu.
| Intwana Yokudla | Vitamin C (mg) | I-Phytate Counteraction |
|---|---|---|
| Owolintshi ophakathi | 60 | Isebenza kahle |
| 1/2 indebe ye-Broccoli | 60 | Isebenza kahle |
| 1/4 indebe ye-Pepper ebomvu | 60 | Isebenza kahle |
Izixazululo Ezilula: Ukuhlanganisa Ukudla Ukuze Umelane Nezakhamzimba
Iqhinga elilodwa elilula lokwenza i-iron-absorption ivimbele imiphumela ye-phytic acid iwukusebenzisa **uvithamini C** nokudla kwakho okune-phytate ephezulu. Ucwaningo luye lwabonisa ukuthi u-60mg nje kavithamini C—cishe inani elikuwolintshi owodwa omaphakathi, uhhafu wenkomishi ye-broccoli, noma inkomishi yesine ka-pepper obomvu—angamelana ngempumelelo nemiphumela yokuvinjwa kwensimbi ka-175mg we-phytic acid.
Nasi ireferensi esheshayo yokuthi ungayenza kanjani le nhlanganisela isebenze kalula:
| Umthombo we-Phytic Acid | I-Vitamin C engumngane |
|---|---|
| Okusanhlamvu | I-broccoli |
| Ubhontshisi | Upelepele Obomvu |
| Imifino | Amawolintshi |
Okunye ukukhathazeka okuvamile umthelela we-phytic acid ekumunceni i-zinc. Nakuba abanye basikisela ukuphinda kabili ukudla kwakho kwe-zinc ekudleni okusekelwe ezitshalweni, izifundo ezintsha zingase zisikisele endleleni eqaphe kakhulu, kodwa hhayi eqinile,. Isibonelo, ungabhangqa **ukudla okunothe nge-zinc** okufana nemifino noma okusanhlamvu okuphelele namanani amancane amaprotheni esilwane, uma esebenza, noma okusanhlamvu okuqiniswe nge-zinc ukuze kumunceke kangcono.
Iqhaza LezoLimo Zesimanje Ekwehliseni Ama-Antinutrients
Intuthuko yanamuhla kwezolimo idlale indima ebalulekile ekwehliseni amazinga ama-antinutrients atholakala ezitshalweni ezahlukahlukene. Ngokuzalanisa okukhethiwe kanye nezinqubo zokulima zesimanje, ososayensi nabalimi bakwazile ukutshala izinhlobo zezitshalo eziqukethe ama-antinutrients ambalwa kuyilapho besagcina inani lazo lokondleka. Le ndlela yokusungula iqinisekisa ukuthi abathengi bangajabulela izinzuzo zezempilo zohlu olubanzi lwezithelo, imifino, kanye nezinhlamvu ngaphandle kokukhathazeka okuzayo mayelana nokuncishiswa kokumuncwa kwezakhi.
- Okukhethiwe Ukuzalanisa : Ngokukhetha izitshalo ezinamaleveli aphansi ngokwemvelo ama-antinutrients, abalimi bangatshala izitshalo ezibeka izingozi ezimbalwa kuyilapho zisacebile ngamavithamini namaminerali abalulekile.
- Izindlela Zokuhlanganisa : Izindlela zesimanje zezolimo zibandakanya ukuhlanganisa izinhlobo ukuze udale ama-hybrids abhalansisa amazinga aphansi antinutrient nezinye izici ezifiselekayo, njengokunambitha okuthuthukisiwe nokumelana nezinambuzane.
- I-Biotechnological Advances : I-Cutting-edge biotechnology ivumela ukukhohliswa okunembile kofuzo lwezitshalo ukuze kuqondiswe ngokuqondile futhi kuncishiswe ama-antinutrients.
Ukwenza isibonelo, cabanga ngesibonelo sama-phytates okusanhlamvu nemifino. Ngezansi kunethebula le-HTML elenziwe lula elibonisa ukuncishiswa kumazinga e-phytate ngenxa yokungenelela kwesimanje kwezolimo:
| Nqampuna | Izinhlobonhlobo Zendabuko | Izinhlobonhlobo Zanamuhla |
|---|---|---|
| Okusanhlamvu | Amazinga aphezulu e-Phytate | Amazinga we-Phytate ancishisiwe |
| Imifino | Okumaphakathi kuya kumazinga aphezulu e-Phytate | Ngokuphawulekayo Amazinga Ancishisiwe |
Ngokwamukela le ntuthuko yezolimo, senze igxathu elibalulekile ekuqinisekiseni ukuthiukudla kwethu akuhlali nje kunomsoco kodwa futhi kuvinjwa kancane ama-antinutrients ake adlangile emithonjeni yethu yokudla.
Ikusasa Outlook
Njengoba sigoqa sijula kuvidiyo yethu ye-YouTube ethi “Antinutrients: The Dark Side of Plants?,” sithemba ukuthi uthole imininingwane ephusile emhlabeni ovame ukungaqondakali wama-antinutrients. Njengoba uMike abonisa, ama-antinutrients atholakala yonke indawo ukudla kwethu, futhi yize azitholele idumela elibi, kubalulekile ukuthi uhlole i-hype futhi ugxile kusayensi enezinto eziningi ezingemuva kwazo.
Kusukela ebukhoneni be-phytates, lectins, kanye oxalates kuzinhlamvu zethu, ubhontshisi, kanye nemifino enamahlamvu, kuya ekugxekweni okuzwakalayo komphakathi we-carb ephansi ngalezi zinhlanganisela, ingxoxo emayelana nama-antinutrients ayiyona into ecacile. , ekuzulazuleni lesi sihloko, uMike usikhanyisele ngokuthi imizimba yethu ingase ivumelane kanjani Nokudla okungapheli, egcizelela ukuthi ukukhetha kwethu ukudla akumele kuthiywe ukwesaba.
Ekugcineni, umbono olinganiselayo ocabangela kokubili izithiyo ezingase zibe khona nezindlela zokuzijwayeza, njengomthelela kavithamini C ekumunceni okusansimbi, kungasiza ekuqedeni lokho okubizwa ngokuthi "uhlangothi olumnyama" lwezitshalo. Kuyisikhumbuzo sokuthi umongo nokulinganisela kungukhiye emhlabeni onzima wokudla okunomsoco.
Hlala ufuna ukwazi uqhubeke nokungabaza ukulandisa okubonakala kuqondile mayelana nokudla kanye zempilo. Futhi khumbula, uhambo lokuqondisisa ukudla kwethu luwumjaho webanga elide, hhayi umgijimi. Kuze kube ngokuzayo, qhubeka ukhulisa ilukuluku lakho mayelana nesayensi yalokho esikudlayo!
