John Myers
Bhinzi nemupunga zviri kuzadza, zvinovaka muviri, zvinonaka, uye zvinokwanisika kutenga. Kana zvasvika kune mupunga, mubvunzo unomuka, ndezvipi zviri nani: mupunga wakachena kana mupunga wakachena? Iyo yekupedzisira ine - kungofanana nebhinzi - iyo inonzi phytic acid. Inofanira kusunga zvicherwa pachezvayo uye nenzira iyi kuita kuti zvive zvisina maturo kuvanhu. Iye zvino verenga zvaunofanira kubhadhara paunenge uchigadzirira zvokudya zviviri kuitira kuti ubvise phytic acid kamwechete uye zvachose.
Bhinzi nemupunga zvine phytic acid
Bhinzi (bhinzi chena, bhinzi nhema, bhinzi nhema, zvichingodaro) nemupunga zvine zvakawanda zvinovaka muviri zvinoshamisa uye zvakakosha: Kuwedzera kusvika ku35 magiramu emapuroteni pa100 gramu*, nyemba dzinopa anenge ese mavhitamini B, kusanganisira akakosha. folic acid, pamwe nehuwandu hunonakidza uye huwandu hwemaminerari uye kutsvaga zvinhu.
Chirevo chaicho che phytic acid
Iyo phosphate-containing phytic acid inoshanda sesimba rekudyara mbeu. Kana mbeu yacho iine kudziya uye mvura yakakwana, inova mhenyu.
Panongotanga kumera, iyo enzyme phytase inoumbwa muzviyo. Phytase inoputsa phytic acid, ichibudisa phosphorus yakachengetwa mairi. Izvi zvave kuwanikwa kuchirimwa chemwana semushonga unokosha wekukura nekukura.
Phytic acid inhibits mineral absorption
Sezvo yakakura senge phytic acid ingave yembeu, hazvisi hazvo kudaro kuvanhu. Phytic acid inogona kudzivirira kubatwa kwemaminerari akadai secalcium uye kutsvaga zvinhu zvakaita seb B. inhibit zinc kana kuderedza kushandiswa kwayo.
Nechikonzero ichi, chirimwa chirimwa parizvino chimwe chenharo dzinodiwa dzechikamu chena cheupfu. Sezvo pasina hupfu chena kana mupunga wakakwenenzverwa une machira ekunze, iwo akaderera mu phytic acid - chena hupfu hwakanyanya kupfuura mupunga chena.
Mupunga muchena hauna zvinhu zvakakosha
Nekudaro, zvigadzirwa zveupfu chena nemupunga muchena hazvingoshaikwi chikamu chikuru cheiyo phytic acid yekutanga asiwo - mukuwedzera kune akati wandei ezvimwe zvakakosha zvechirimwa zvinhu uye shinda dzekudya - zvakare hafu yecalcium uye zvikamu zvitatu zvehuwandu hwepakutanga. zve zinc.
Nokudaro, zvinogona kufungidzirwa kuti huwandu hwemaminerari uye kutsvaga zvinhu zviripo muzvigadzirwa zvezviyo zvakazara zvakakwana kuti muviri ubatsirwe kunyange kana phytic acid inewo inosunga chikamu chayo.
Phytic acid inobatsirawo
Kunze kweizvozvo, phytic acid parizvino iri munzira yekubvisa mukurumbira wayo unofungidzirwa wakashata. Munguva pfupi yapfuura, zvinosvika zvitatu zvimiro zve phytic acid zvakawanikwa zvinogona kuverengerwa seyakanyanya kunaka: Iyo ine kudzora mhedzisiro padanho reshuga yeropa uye zvakare ine kugona kurwisa cancer. Hongu, sezviri pachena phytic acid inotofanirwa kubatsira chipenyu kuzvidzivirira pamwaranzi inokuvadza.
Tsiva bran yegorosi nehupfu hwekokonati
Mutungamiri maererano ne phytic acid ndeye gorosi bran. 3,610 milligrams ye phytic acid inogona kuwanikwa mu 100 gramu yechigadzirwa chezviyo, iyo inowanzodyiwa kana kugaya kunononoka. Zvisinei, bran inonyanya kubudiswa isina kuchinjwa, kureva kuti haigoni kugayiwa, saka hapana chikonzero chekutya migumisiro yakaipa kubva kune phytic acid yakawandisa.
Asi iwe unogona zvakare kushandura kune inonaka yecoconut hupfu. Iyo zvakare yakanaka kwazvo sosi ye roughage uye panguva imwechete isina phytic acid.
Quinoa - yakanakira side dish
Gorosi bran inoteverwa nechekure nenzungu (dzisiri nzungu, asi legume) ine 1,336 milligrams nesoya bhinzi dzine 1,250 milligrams. Munda wakafara wepakati unogarwa nemhando dzakasiyana dzezviyo (bhari, rye, chibage, gorosi, oats, uye mupunga). Iko kukosha kunosiyana pakati pe890 milligrams yemupunga wezviyo uye 1,070 milligrams yebhari.
Dishi repadivi ratinowanzokurudzira (risiri rezviyo asi remhuri yegoosefoot) iquinoa. Inopa chete 541 milligrams ye phytic acid, iyo inogona kuderedzwa zvakanyanya nekodzero yekugadzirira nzira. Panyaya ye phytic acid, nyemba dziri pakati pezviyo nequinoa.
Kunyange mupunga muchena uchine phytic acid
Pasinei nekuonekwa kwayo kwakachena, kunyange mupunga wakakwenenzverwa hauna mhosva zvachose. Ichiri ne 240 milligrams ye phytic acid, saka kunyatsogadzirira phytic acid-kubvisa gadziriro haigoni kuita chero kukuvadza pano zvakare.
Kubika kunomisa zvinhu zvinokuvadza, asi kwete phytic acid
Kuwedzera kune phytic acid, nyemba dzine huwandu hwezvimwe zvinhu zvinokuvadza hutano, ndicho chikonzero chikuru nei zvisingambodyiwe zvakasvibirira, zvisingashiviriri kana zvakabikwa, uye zvinogona kutungamirira kune zviratidzo zvakakomba zvechepfu muvanhu vazhinji. .
Izvi zvisingagamuchirwi zvinosanganisira B. the phaseolunatin, phasin uye inonzi. Enzyme inhibitors. Iyo yekupedzisira inoreva kuti kana idzi inhibitors dziripo mumuviri, basa reprotein-splitting digestive enzymes rakavharwa, izvo zvinogona kuita kuti mapuroteni ashandise zvakanyanya kuoma.
Zvinenge zvese izvi zvinhu zvinoparadzwa kana kuvharwa nekubika zvakajairika - kunze kwe phytic acid. Izvi hazvisi nyore kubvisa.
Bhinzi nemupunga - ndiyo nzira yakakwana yekugadzirira
Chaizvoizvo, dambudziko re phytic acid harisi idzva. Sezviri pachena, vamwe vanhu vekare vanoziva zvakangoita - pamwe vasina kumbonzwa nezve phytic acid - magadzirirwo ezviyo uye bhinzi ndiro kuitira kuti vagone kubatsira chipenyu zvakanyanya sezvinobvira uye kwete kukuvadza chero nzira.
Birai zviyo
Vanhu vemuAfrica, semuenzaniso, vanodya zviyo nguva zhinji. Iyo yekuvirisa inomisa iyo phytic asidhi (zvichida kusvika pamwero mukuru), kuitira kuti ndiro dzakaviriswa dzive zvakanyanya kugaya uye chikafu chazvo chinogona kushandiswa zviri nani.
Nokuda kwechikonzero ichi, unofanira kungotenga chingwa kubva kumubiki anenge achiri kujairana nemakanyiwa ezviyo, izvo zvinowanzovirisa, kana kuti anoziva nezvechingwa chakaviriswa. Ava vazhinji ndevabiki vanopa zvitoro zveorganic. Zvizhinji zvechingwa chemazuva ano, kune rumwe rutivi, chinogadzirwa mukumhanya uye nekudaro chine phytic acid. Kudzokera kutsika dzekubika dzeAfrica. Ikoko, semuenzaniso, mapira anogadzirwa seizvi:
Millet semuAfrica
Iyo millet yakanyungudutswa mumvura usiku hwose uye yozocheneswa mu blender (zvichida nemvura imwe chete, asi kuti uve parutivi rwakachengeteka unogonawo kutsiva mvura inonyorovesa nemvura yakachena).
Iyo pulp inobuda inosiiwa kumira kwehumwe husiku munzvimbo inodziya kuitira kuti kuvirisa kutange. Lactic acid mabhakitiriya, ari kwese kwese mumhepo, achakurumidza kuzadza porridge yemapfunde uye kuputsa phytic acid. Pazuva rechitatu, porridge yemapira inobikwa zvinyoro-nyoro kwekota yeawa.
Imwe sarudzo ingave yekusanganisa porridge nemishonga, gungwa munyu, uye miriwo yakakanyiwa yakakanyiwa, uidururire pabibiki (rakaputirwa nebepa rematehwe) uye rega riome muzuva kwemaawa mashomanana. Nechepfungwa, mamwe marudzi ezviyo, kusanganisira mupunga webrown, anogonawo kugadzirwa uchishandisa nzira iyi.
Gorosi semuEgipita
MuEgypt nedzimwe nyika dzeArabhu, ndiro dzezviyo negorosi dzinogadzirwawo nenzira yakafanana. Kishk, semuenzaniso, izita rinopihwa mundiro wakaviriswa unogadzirwa negorosi rakabikwa nemukaka. Gorosi rinofashaidzwa, roomeswa zvakare, ivhu ropepetwa kubva mudura, rosanganiswa nemukaka wakaviriswa nemunyu. Mushure memaawa makumi mana nemasere ekuvirisa nguva, misa inosanganiswa zvakanaka, inoumbwa kuita mabhora, uye yakaomeswa.
Asi ndiani ane mazuva matatu asara uye anoda kubika ndiro yezviyo nyore? Sezvineiwo, kubvisa phytic acid kunoshandawo nenzira inokurumidza zvishoma.
Kugadzirira kwakakodzera kwebhinzi nemupunga
Usati wabikwa mupunga nebhinzi (kana mamwe maruva) zvinyudze mumvura - zvichida usiku hwose, kana kunyange zviri nani kwemaawa makumi maviri nemana kusvika makumi mana nemasere. Kunyura uku hakungodimburi nguva yekubika zvakanyanya (nehafu yeawa) asi zvakare kunoderedza phytic acid yemukati (kunyangwe isiri zvachose). Mvura inonyura inoraswa uye nyemba kunyanya dzinobikwa mumvura yakachena.
Deredza phytic acid
Kunwisa mbambaira, kurasa mvura iri kunyorova, uye kufashaidza mbambaira zvinogona kuderedza phytic acid nechikamu che60%.
Phytic asidhi mumagaba kana jarred legumes
Muhari/muma legumes, iyo phytic acid yemukati inonzi inoderedzwa neanosvika 40%.
Soak kutanga, wozobika
Mushure mekunyorova, rasa mvura inodzika. Iye zvino bikai mupunga kana nyemba mumvura yakachena. Usawedzera munyu mumvura yekubikira ye legumes. Munyu unodzivirira bhinzi & co. kubva pakupfava.
Unogona kuona kuti wakatota bhinzi nemupunga kwenguva yakareba here kana bhinzi nesadza remupunga zvatopfava zvekutsenga. Iye zvino bikai bhinzi wosiya zvinyorovesa kwemaminitsi angangoita 30 kusvika 45, zvichienderana nerudzi rwebhinzi. Kunyangwe nemupunga wezviyo, nguva yekubika inobva pane zvakasiyana-siyana. Mupunga wezviyo zvirefu (eg Indian basmati kana mupunga wejasmine) unobika nekukurumidza kupfuura zvepakati nepakati uye mupunga wezviyo zvipfupi.
Fashaidza nyemba
Kana uri kuronga chikafu kana soup, gara uchibika maruva akasiyana uye wongoawedzera kana agadzirira. Nenzira iyi zvimwe zvinoshandiswa (miriwo) hazvitambudzi kubva kune nguva refu yekubika yemaruva.
Rega mupunga unyoro wapedza kubika
Mupunga unobuda zvakanyanya kana, mushure menguva huru yekubika, inogona kugara kwehafu yeawa kana kureba uye chivharo chepoto chakavharwa pane stovetop yakadzima kana padivi pestovetop.
Bhinzi nemupunga - high biological value
Naizvozvo zviri nyore kwazvo kugadzirira kwete zvinonaka chete asiwo zvisingakuvadzi zvachose chikafu kubva mupunga nebhinzi. Zvinonyanya kubatsira kana vese vachidya pamwe chete - iyo inozivikanwa muCentral neSouth America. Ipapo iwe unowana protein profile yeyakakwira biological value.
Wedzera kune icho chokwadi chekuti nyemba nemupunga webrown zvinewo yakaderera glycemic index (pakati pe35 ne45, nepo mupunga muchena wakatenderedza 70), zvichiita kuti zvive zvakanaka kune vanhu vari kuedza kuderedza uremu kana kuchengetedza mazinga eshuga yeropa pasi pesimba, ipapo. nyemba ndiyo nzira yekuenda uye zvakare wedzera mupunga nguva dzose - muhuwandu hudiki - kumenyu yako.
