Mokhoa oa ho fokotsa lithibela-mafu lijong

Litaba

• Li-antinutrients ke eng?
• Ho inela metsi
• Ho hlaha
• Ho belisa
• Ho belisoa
• Motsoako oa Mekhoa
• Kakaretso
• Nka Molaetsa oa Lapeng

Ha ho bonolo kamehla hore limatlafatsi limeleng li silehe habonolo.

Lebaka ke hobane limela li ka ba le li-antinutrients.

Tsena ke metsoako ea limela e fokotsang ho monya limatlafatsi tse tsoang tsamaisong ea tšilo ea lijo.

Ke tsa bohlokoa ka ho khetheha lichabeng tse thehang lijo tsa tsona haholo ho lithollo le limela tsa linaoa.

Sengoliloeng sena se hlahloba mekhoa e 'maloa e bonolo ea ho fokotsa palo ea li-antinutrients lijong.

Maemong a mang, li ka felisoa hoo e ka bang ka botlalo.

Li-antinutrients ke eng?

Li-antinutrients ke metsoako ea limela e fokotsang bokhoni ba 'mele ba ho monya limatlafatsi tsa bohlokoa.

Ha se taba e tšoenyang batho ba bangata, empa e ka ba bothata nakong ea khaello ea phepo e nepahetseng, kapa hara batho ba thehang lijo tsa bona li batla li lekana le lithollo le limatlafatsi.

Leha ho le joalo, lithibela-mafu ha se "tse mpe" ka linako tsohle. Tlas'a maemo a mang, li-antinutrients tse kang phytate le tannins le tsona li ka ba le litlamorao tse ntle tsa bophelo bo botle (, 2,).

Li-antinutrients tse ithutoang ka ho fetisisa li kenyelletsa:

• Phytate (phytic acid): Haholo-holo e fumanoa lipeo, lithollo le linaoa, "phytate" e fokotsa ho monya liminerale lijong. Tsena li kenyelletsa tšepe, zinki, magnesium le calcium ().
• Tannins: Sehlopha sa li-antioxidant polyphenols tse ka senyang tšilo ea limatlafatsi tse fapaneng (5).
• Lectins: E fumaneha limeleng tsohle tsa lijo, haholo-holo lipeo, limela le lithollo. Li-lectin tse ling li ka ba kotsi ka bongata, 'me tsa kena-kenana le ho monya limatlafatsi (,).
• Protease inhibitors: E ajoa ka bongata har'a limela, haholo-holo lipeo, lithollo le linaoa. Li kena-kenana le tšilo ea protheine ka ho thibela li-enzyme tse silang lijo.
• Calcium oxalate: Mofuta oa mantlha oa khalsiamo meroho e mengata, joalo ka sepinichi. K'halsiamo e tlameletsoeng ho oxalate ha e kenelle hantle (,).

Ntlha ea bohlokoa:

Li-antinutrients tsa bohlokoahali ke phytate, tannins, protease inhibitors, calcium oxalate le lectins.

Ho inela metsi

Linaoa le linaoa tse ling hangata li ineloa ka metsing bosiu bo le bong ho ntlafatsa boleng ba tsona ba phepo e nepahetseng (10).

Boholo ba li-antinutrients lijong tsena li fumaneha letlalong. Kaha li-antinutrients tse ngata li qhibiliha ka metsi, li fela ha lijo li kolobisitsoe.

Ka linaoa, ho inela ho fumanoe ho fokotsa phytate, protease inhibitors, lectins, tannins le calcium oxalate.

Mohlala, soak ea lihora tse 12 e fokolitse likhahla tsa phytate tsa lierekisi ka 9% ().

Phuputso e 'ngoe e fumane hore ho kentse lierekisi tsa lihora tse 6-18 ho fokotsehile ka li-lectin ka 38-50%, li-tannin ka 13-25% le protease inhibitors ka 28-30% (12).

Leha ho le joalo, phokotso ea lithibela-mafu e kanna ea ipapisa le mofuta oa linaoa. Linaoa tsa liphio, linaoa tsa soya le linaoa tsa faba, ho inela ho fokotsa li-protease inhibitors hanyane feela (13, 14, 15).

Ha ho na thuso feela bakeng sa limela tsa meroho, meroho e makhasi le eona e ka kolobisoa ho fokotsa tse ling tsa calcium oxalate () ea tsona.

Ho inela hangata ho sebelisoa hammoho le mekhoa e meng, joalo ka ho mela, ho belisa le ho pheha.

Ntlha ea bohlokoa:

Ho inela linaoa ka metsing ka bosiu bo le bong ho ka fokotsa phytate, protease inhibitors, lectins le li-tannin. Leha ho le joalo, phello e latela mofuta oa linaoa. Ho inela hape ho ka fokotsa li-oxalate meroho e makhasi.

Ho hlaha

Ho mela ke nako ea potoloho ea bophelo ea limela ha li qala ho hlaha peo. Ts'ebetso ena ea tlhaho e boetse e tsejoa e le ho mela.

Ts'ebetso ena e eketsa ho fumaneha ha limatlafatsi lipeo, lithollo le limela ().

Ho mela ho nka matsatsi a 'maloa,' me ho ka qalisoa ka mehato e 'maloa e bonolo:

1. Qala ka ho hlatsoa lipeo ho tlosa litšila tsohle, mobu le mobu.
2. Koahela lipeo ka lihora tse 2-12 metsing a pholileng. Nako ea ho inela e ipapisitse le mofuta oa peo.
3. Li hlatsoe hantle ka metsing.
4. Tshela metsi a mangata kamoo ho ka khonehang ebe o beha peo ka sejaneng se melang, se bitsoang lehlomela. Etsa bonnete ba hore oe beha ntle le khanya ea letsatsi.
5. Pheta ho hlatsoa le ho ts'ila makhetlo a 2-4. Sena se lokela ho etsoa khafetsa, kapa hang ka lihora tse 8 ho isa ho tse 12.

Nakong ea ho mela, ho ba le liphetoho ka har'a peo tse lebisang ho senyeheng ha lithibela-mafu tse kang phytate le protease inhibitors.

Ho hlahisa ho bontšitsoe ho fokotsa phytate ka 37-81% mefuteng e fapaneng ea lithollo le limela (,,).

Hape ho bonahala ho na le phokotso e fokolang ea li-lectin le li-inhibitors tsa protease nakong ea ho mela (21).

U ka fumana litaelo tse qaqileng liwebosaeteng tse ling. Mohlala, Batho ba Lehlomela ba na le tlhaiso-leseling e ntle ea ho hlahisa mefuta e fapaneng ea linaoa, lijo-thollo le lijo tse ling tsa limela.

Ntlha ea bohlokoa:

Ho mela ho fokotsa phytate lithorong le limeleng tsa linaoa, 'me ho ka nyenyefatsa lectin le protease inhibitors hanyane.

Ho belisa

Ho belisa ke mokhoa oa khale oa khale o neng o sebelisoa ho boloka lijo.

Ke ts'ebetso ea tlholeho e etsahalang ha likokoana-hloko, joalo ka libaktheria kapa tomoso, li qala ho sila li-carbs lijong.

Le ha lijo tse belisoang ke kotsi hangata li nkuoa li senyehile, ho belisoa ho laoloang ho sebelisoa haholo tlhahiso ea lijo.

Lihlahisoa tsa lijo tse sebetsoang ka beliso li kenyelletsa yogurt, chisi, veine, biri, kofi, cocoa le moriana oa soya.

Mohlala o mong o motle oa lijo tse lomositsoeng ke bohobe ba hlama e sa lomosoang.

Ho etsoa ha hlama e bolila ka nepo ho nyenyefatsa li-antinutrients ka har'a lijo-thollo, ho lebisang katlehong ea phumaneho ea limatlafatsi (,,).

Ebile, beliso ea hlama ea sourd e sebetsa hantle ho feta ho fokotsa li-antinutrients tsa lijo-thollo ho fapana le ho belisoa ha tomoso bohobe bo tloaelehileng (,).

Limeleng le limeleng tsa linaoa tse fapaneng, ho belisoa ho nyenyefatsa li-phytate le li-lectin hantle (26, 27, 28, 29).

Mohlala, ho belisa linaoa tse sootho tse soesitsoeng pele ho lihora tse 48 ho bakile phokotso ea 88% ea phytate (30).

Ntlha ea bohlokoa:

Ho belisoa ha lijo-thollo le linaoa ho lebisa phokotsong e kholo ea li-phytate le lectin.

Ho belisoa

Mocheso o phahameng, haholo ha o belisoa, o ka nyenyefatsa li-antinutrients tse kang li-lectin, li-tannins le li-protease inhibitors (14,, 32, 33).

Phuputso e 'ngoe e bontšitse hore lierekisi tse belang tsa maeba ka metsotso e 80 li fokolitse li-protease inhibitors ka 70%, lectin ka 79% le tannin ka 69% (12).

Ntle le moo, calcium oxalate e fokotsoe ka 19-87% ho meroho e makhasi a phehiloeng a tala. Ho chesa le ho baka ha li sebetse hantle (,).

Ka lehlakoreng le leng, phytate ha e na mocheso ebile ha e senyehe habonolo ha e belisoa (, 12).

Nako ea ho pheha e hlokahalang e ipapisitse le mofuta oa li-antinutrient, semela sa lijo le mokhoa oa ho pheha. Ka kakaretso, nako e telele ea ho pheha e fella ka phokotso e kholo ea lithibela-mafu.

Ntlha ea bohlokoa:

Ho belisoa ho sebetsa hantle ho fokotsa li-antinutrients tse fapaneng, ho kenyeletsoa lectins, tannins, protease inhibitors le calcium oxalate.

Motsoako oa Mekhoa

Ho kopanya mekhoa e mengata ho ka fokotsa lithibela-mafu haholo, ka linako tse ling ho fihlela li felletse.

Mohlala, ho inela, ho mela le ho belisoa ha asiti ea lactic ho theotse phytate ho quinoa ka 98% ().

Ka mokhoa o ts'oanang, ho mela le lactic acid e belisoa ea poone le mabele a silafalitsoeng ke phytate hoo e batlang e le ka botlalo (37).

Ntle le moo, ho kenella le ho pheha lierekisi tsa maeba ho lebisitse ho phokotso ea 98-100% ea li-lectin, li-tannins le li-protease inhibitors (12).

Ntlha ea bohlokoa:

Mokhoa o sebetsang ka ho fetisisa oa ho fokotsa li-antinutrients lijong tsa limela ke ho kopanya maano a fapaneng a ho felisa. Mekhoa e kopanetsoeng e ka ba ea nyenyefatsa tse ling tsa li-antinutrients ka botlalo.

Kakaretso

Ka tlase ke kakaretso ea li-antinutrients tsa mantlha le mekhoa e sebetsang ea ho li felisa.

• Phytate (phytic acid): Ho inela, ho mela, ho belisa.
• Lectins: Ho inela, ho belisa, ho futhumatsa, ho belisa.
• Tannins: Ho koloba, ho belisoa.
• Protease inhibitors: Ho inela, ho mela, ho belisa.
• Calcium oxalate: Ho koloba, ho belisoa.

Nka Molaetsa oa Lapeng

Li-anti-phepo li ka fokotsa boleng ba phepo ea lijo tse ngata tsa limela.

Ka lehlohonolo, li ka senyeha ka mekhoa e 'maloa e bonolo joalo ka ho futhumatsa, ho belisa, ho inela, ho mela le ho belisa.

Ka ho kopanya mekhoa e fapaneng, li-antinutrients tse ngata li ka senyeha hoo e ka bang ka botlalo.