Ka linako tse ling, ho e-na le bademona ba "silafatsang," phytic acid e ka u thibela ho fumana liminerale tsa bohlokoa. Empa hape e na le matlotlo a mangata a ho loantša maloetse. Hape e fumanoa lijong tse nang le mefuta e metle ea limela tse kang limela le lijo-thollo. Fumana hore na u ka fokotsa li-acid tsa phytic joang lijo tsa hau, u se ke ua tela lintho tse ntle.
Haeba o kile oa utloa ka phytic acid kapa phytates mohlomong hobane motho e mong o kile a re o lokela ho a qoba.
Ka linako tse ling li-acid tsa phytic li nkoa e le "khahlanong le limatlafatsi" hobane li tlama liminerale ka pampiri ea lijo, e leng se etsang hore e se ke ea fumaneha ho 'mele ea rona.
Mehloli e mengata haholo ea phytic acid e atisa ho hlahisa lijo le linaoa. Ke ka lebaka leo batho ba bang (haholo-holo batho ba Paleo lijo) ba tšabang ho ja lijo tsena bakeng sa theko ea bona e nkoang e le "khahlanong le limatlafatsi".
Empa lisebelisoa tse joalo tse khahlanong le limatlafatsi li ka boela tsa thusa ho thibela maloetse a sa foleng.
Mathata a ka 'Nang a E-ba le Phytic Acid
Asiti ea phytic e ka tlama liminerale ka metsing pele li kenngoa li bile li sebelisana le li-enzyme tsa lijo. Likokoana-hloko li boetse li fokotsa ho senyeha ha lijo tse ngata, liprotheine le mafura.
Ha a le mala, phytic acid e ka tlama liminerale tšepe, zinki le manganese. Hang ha li koetsoe, li ntšetsoa ka litšila.
Ena e ka ba ntho e ntle kapa e mpe, ho itšetlehile ka boemo boo. Ke ntho e mpe haeba u ntse u thatafalloa ke ho haha mabenkele a tšepe 'meleng ebe u na le khaello ea mali ea khaello ea khauta.
Ka lehlakoreng le leng, ha aciditi ea phytic e tlama liminerale ka har'a mongobo, e thibela ho thehoa ha li-radicals mahala, kahoo e etsa hore e be antioxidant. Hase feela hoo, empa ho bonahala eka ho tlama methapo e boima (mohlala, cadmium, tataiso) ho thusa ho thibela ho bokella 'meleng
Ha e le hantle, phytic acid e na le lintho tse ngata tse thibelang.
Ka mohlala, e thusa ho loantša kankere, lefu la pelo, liphio, le insulin ho hanyetsa.
Bakeng sa batho ba bangata, taba ea hore li na le limela tsa phytate mohlomong hase lebaka le utloahalang la ho khaotsa ho ja limela kapa lihlahisoa tse feletseng.
Seo se boletse, ho na le mehato eo u ka e nkang ho fokotsa liphello tse khahlanong le limatlafatsi. (E ka 'na ea e-ba ea bohlokoa haholo haeba u ja limela, ka lijo tsa meroho kapa tsa vegan.)
Mekhoa e Molemo ka ho fetisisa ea ho ntlafatsa liphello tse khahlanong le metsoako:
- Pheha lijo tsa hau . Ho chesa lijo ho ka senya tse nyane tsa phytic acid. (Hlokomela: mocheso o ka boela oa senya phytase le vithamine C e be hlokolosi.)
- Ho noa linaoa le lijo-thollo ho ka boetse ha fokotsa phostic acid (le tse ling tse nang le limatlafatsi).
- Ja lijo tse nonneng . Ho noa le bohobe bo monate (ho sebelisa tomoso) ho ka thusa ho senya phositi ea phytic ka lebaka la ho sebelisoa ha li-enzyme tsa tlhaho ea phytase, ho fokotsa palo ea lihlopha tsa phosphate. Hape, tse ling tsa li-acids tse hlahisoang nakong ea ho belisoa li ka 'na tsa eketsa ho kenngoa ha liminerale tse itseng.
- Ja limela tse lenngoeng . Ho lema le malting ho ntlafatsa mosebetsi oa matsoalloa a phytase limela 'me kahoo o fokotsa phytic acid.
- Eketsa Vithamine C. Vithamine C e bonahala e matla hoo e ka hlōlang phytic acid. Phuputsong e 'ngoe, ho eketsa 50 mg ea vithamine C ho thibela lijo tsa phytic acid. Phuputsong e 'ngoe, 80 mg ya ascorbic acid (vithamine C) e hanne le 25 mg ya acid ya phytic. Mohloli o nang le matla oa vithamine C o akarelletsa papa, bell pepper, kiwi, li-orange, litholoana tsa morara, fragole, limela tsa Brussels, cantaloupe, papaya, broccoli, litapole, phaeneapole, cauliflower, kale, lero la lemone le parsley.
- Ja liprotheine tsa liphoofolo. Liprotheine tsa liphoofolo li ka ntlafatsa monate oa zinki, tšepe le koporo. Ho eketsa liprotheine tse ngata tsa liphoofolo ho ka 'na ha eketsa ho kenngoa ha liminerale tsena' meleng. (Ntle le lebese / casin, kaha ho bonahala eka ho sitisa tšepe le ts'ebetso ea zinki.)
- Tšehetsa 'mele oa hau ka bophelo. PH e tlaase ka har'a methapo e matlafatsa tšepe ea tšepe. Ho leka-lekanya bonyane ba libaktheria tse molemo ho pampiri ea GI ho ka thusa ka sena.
Qetellong, ho pheha khang ea hore lijo tse ling tsa limela "ha li kotsi" ka lebaka la lihlahisoa tsa bona tsa phytic acid li bonahala li fosahetse, haholo-holo ha liphello tse mpe tsa asiti ea phytic ka lebaka la limela tsa diminera li ka 'na tsa felisoa ke melemo ea bophelo bo botle.
Ka teka-tekano, ha ho hlokahale hore u khaotse ho ja lijo tse feletseng, limela, kapa litholoana le meroho. Mamela feela ho fokotsa phytic acid ka mekhoa ea ho itokisetsa ho e-na le ho felisa lijo tse nang le eona.
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