Faʻafefea ona faʻaititia Antinutrients i Meaʻai

Anotusi

• O a Antinutrients?
• Faasusu
• Tupuolaola
• Faafefeteina
• Faapuna
• Tuufaatasiga o Metotia
• Vaaiga aoao
• Ave le Fale Feau

O meaʻai i laʻau e le faigofie ona 'aʻai.

E mafua ona o laʻau ono aofia ai antinutrients.

Nei o mea totoina tuʻufaʻatasia e faʻaititia ai le foloina o mea taumafa mai le digestive system.

O i latou o se faʻapitoa popolega i sosaiete e faʻavae a latou taumafataga tele i fatu ma legume.

O lenei tusitusiga toe iloiloina ni nai faigofie auala e faʻaititia ai le aofaʻi o antinutrients i meaai.

I nisi tulaga, latou mafai ona aveʻesea toetoe lava atoa.

O a Antinutrients?

Antinutrients o laʻau tuʻufaʻatasi e faʻaititia ai le mafai e le tino ona mitiia mea aoga aoga.

Latou e le o se popolega tele mo le tele o tagata, ae ono avea ma faʻafitauli i vaitaimi o le leai o ni meaʻai, poʻo nisi o tagata e faʻavae a latou taumafataga toeititi lava luga o fatu ma legume.

Ae ui i lea, o vailaʻau e le masani ai e le "leaga" i taimi uma. I lalo o nisi tulaga, antinutrients pei o le phytate ma tannins ono i ai ni aoga aoga soifua maloloina foi (, 2,).

O vailaʻau e faʻatele ona suʻesuʻeina e aofia ai:

• Phytate (suka acid): E tele na maua i fatu, fatu ma fualaʻau, e faʻaititia e le phytate le faʻaaogaina o minerale mai se taumafataga. E aofia ai uʻamea, metala paʻepaʻe, magnesium ma kalisiu ().
• Mekisini: O se vasega o vailaʻau oona e mafai ona faʻaleagaina ai le faʻafefeteina o meaʻai eseese (5).
• Lectins: Maua i uma meaai mea tot plants, aemaise i fatu, legume ma fatu. Nisi aʻoga ono afaina i le maualuga aofaʻi, ma faʻalavelave i le mitiia o mea taumafa (,).
• Poloka poloka: Lautele tufatufaina i totonu o laau, aemaise i fatu, fatu ma fualaʻau. Latou te faʻalavelave i le protein digestion e ala i le taofiofia o digestive enzymes.
• Calcium oxalate: O le ituaiga muamua o kalama i le tele o fualaʻau, pei o le spinach. O le kalasi o loʻo fusifusia i le oxalate e leaga mitiia (,).

Lalo Lalo:

O vailaʻau e sili ona taua ole vailaʻau, taninini, poloka poloka poloka, calcium oxalate ma lauga.

Faasusu

O pi ma isi fualaʻau e masani ona faʻasusu i le vai i le po e faʻalelei ai a latou meaʻai aoga (10).

Ole tele o vailaʻau i nei meaʻai o loʻo maua ile paʻu. Talu ai o le tele o vailaʻau e le mafai ona sua ile vai, e faʻaletonu pe a faʻasusu meaʻai.

I fualaʻau, o le faʻasusu na maua e faʻaititia ai le toto, faʻamalosi o le protease, lectins, tannins ma le calcium oxalate.

Mo se faʻataʻitaʻiga, o le 12-itula faʻasusu na faʻaititia ai le totoina o mea lelei o pi i le 9% ().

O le isi suʻesuʻega na maua ai o le faʻasusu pea lupe pi mo le 6-18 itula na faʻaititia ai lauga i le 38-50%, tannins e le 13-25% ma protease taofi e 28-30% (12).

Ae ui i lea, o le faʻaititia o antinutrients ono faʻamoemoe i le ituaiga o legume. I fatu fatu fatu, soybeans ma faba beans, o le faʻasusu e faʻaititia ai le protease inhibitors naʻo sina laʻititi lava (13, 14, 15).

E le gata e aoga le faʻasusu mo legum, o fualaʻau lau e mafai foi ona faʻasusu e faʻaititia ai nisi o latou calcium oxalate ().

O le faʻasusu e masani ona faʻaaoga faʻatasi ma isi metotia, pei o le totogo, faʻapipiina ma kuka.

Lalo Lalo:

O le faʻasusuina o fualaʻau i le vai i le po e ono faʻaititia ai le toto, faʻagata poloka, poloka ma taninini. Ae ui i lea, o le faʻamoemoe e faʻalagolago i le ituaiga o legume. O le faʻasusu e ono faʻaititia ai foʻi oxalates i lau o fualaʻau.

Tupuolaola

Sprouting o se vaitaimi i le ola taʻamilosaga o laʻau pe a latou amata faʻasolosolo mai le fatu. O lenei natura masani e taua foi o germination.

O lenei faiga e faʻateleina ai le maua o meaʻai i fatu, fatu ma fualaʻau ().

Toto e alu i ni nai aso, ma ono amataina i ni nai faigofie sitepu:

1. Amata ile fufuluina o fatu e aveʻese uma otaota, palapala ma palapala.
2. Faʻasusu fatu mo le 2-12 itula ile vai malulu. O le taimi e faʻasusu ai e faʻamoemoe i le ituaiga fatu.
3. Fufulu maeʻa i latou i le vai.
4. Faʻalu le tele o le vai e mafai ai ma tuʻu fatu i totonu o le fuga tupu, e taʻua foʻi o le sprouter. Ia mautinoa ia tuʻu ese mai le susulu o le la.
5. Toe fai fufulu ma sasaʻa 2-4 taimi. Lenei tatau ona faia masani, pe taʻitasi i 8-12 itula.

I le taimi o tatupu, o suiga e faia i totonu o le fatu e oʻo atu ai i le faʻaleagaina o antinutrients pei o le phytate ma protease inhibitors.

Sprouting ua faʻaalia e faʻaititia ai le phtate e le 37-81% i ituaiga eseese o fatu ma legum (,,).

E i ai foi le faʻaititia o sina laʻititi ifo i laupepa ma protease taofiofia i le taimi o tatupu (21).

E mafai ona e mauaina faʻatonuga auiliili luga o isi 'upega tafaʻilagi. Mo se faʻataʻitaʻiga, Sprout People o loʻo iai faʻamatalaga sili ona lelei pe faʻafefea ona totogo ituaiga eseese o pi, fatu ma isi meaʻai meaʻai.

Lalo Lalo:

O le sosolo e faʻaititia ai le filatate i fatu ma fualaʻau, ma ono faʻaleagaina ai lauga ma mea e faʻatamaina ai protease.

Faafefeteina

Fermentation o se auala anamua na faʻaaoga e faʻasao ai meaʻai.

O se faʻagasologa masani lea e tupu pe a amata ona faʻala e karaponi i meaʻai, pei o siama poʻo faʻafefete.

E ui lava o meaʻai e faʻafefeteina i se faʻalavelave faʻafuaseʻi e masani ona manatu faʻaleagaina, o le faʻafefeteina o faʻafitauli e masani ona faʻaaoga i meaʻai e gaosia.

O oloa gaosi e gaosia e ala i le faʻafefeteina e aofia ai yogurt, sisi, uaina, pia, kofe, koko ma soy sosi.

O le isi faʻataʻitaʻiga lelei o meaʻai faʻafefeteina o le falaoa mata.

Faia o sourdough lelei degrades antinutrients i fatu, ma mafua ai le faʻateleina maua o niuterene (,,).

O le mea moni, faʻafefeteina sourdough e sili atu le aoga i le faʻaitiitia antinutrients i fatu nai lo fefete fefete i masani areto (,).

I fatu ma fualaʻau eseese, o le faʻafefeteina lelei e faʻaleagaina ai le toto ma sauniga (26,27,28,29).

Mo se faʻataʻitaʻiga, o le faʻapipiina muamua o pi enaena mo le 48 itula na mafua ai le 88% faʻaititia o le tuʻufaʻatasi (30).

Lalo Lalo:

Fermentation o fatu ma legume taitai atu ai i le taua faaitiitia o le phytate ma lauga.

Faapuna

Maualuga vevela, aemaise lava pe a pupuna, mafai faʻaleagaina antinutrients pei lectins, tannins ma protease taofi (14,, 32, 33).

O se tasi suʻesuʻega na faʻaalia ai o le pupuna pigeon peas mo le 80 minute na faʻaititia ai protease inhibitors e le 70%, lectin i le 79% ma tannin e 69% (12).

E le gata i lea, o le calcium oxalate e faʻaititia e le 19-87% i fualaʻau lanumeamata lanumeamata. E le aoga tele le faʻafuga ole tao male tao (,).

I se faatusatusaga, o le phytate e vevela-tetee ma e le faigofie ona faaleagaina i le pupuna (, 12).

O le taimi kuka e manaʻomia faalagolago i le ituaiga o antinutrient, meaai laau ma le faiga kuka. E masani lava, o le umi o taimi kuka e mafua ai le sili atu faʻaititia o antinutrients.

Lalo Lalo:

O le faʻapuna e aoga i le faʻaititia o vailaʻau antinutrients, e aofia ai lauga, taninini, polotini poloka ma kalisiʻu oxalate.

Tuufaatasiga o Metotia

O le tuʻufaʻatasia o le tele o metotia mafai faʻaititia antinutrients tele, taimi e oʻo i atoa.

Mo se faʻataʻitaʻiga, o le faʻasusu, totogo ma le lactic acid fermentation na faʻaititia ai le toto i le quinoa e le 98% ().

Faʻapena foi, totogo ma lactic acid faʻafefeteina o sana ma sorghum faʻaleagaina faʻaletino toetoe lava atoa (37).

I se faʻaopopoga, o le faʻasusu ma le pupuna o pi lupe na oʻo atu i le 98-100% faʻaititia o lectins, tannins ma protease inhibitors (12).

Lalo Lalo:

O le auala sili ona aoga e faʻaititia ai vailaʻau o loʻo toto i vailaʻau meaʻai o le tuʻufaʻatasia lea o metotia eseʻese e faʻateʻa ai. O le tuʻufaʻatasia o metotia e ono faʻaleagaina uma ai vailaʻau o vailaʻau.

Vaaiga aoao

Lalo o se aotelega o autu autu vailaʻau ma auala lelei e aveʻese ai.

• Phytate (suka acid): Faʻasusu, totogo, faʻafefeteina.
• Lectins: Faʻasusu, faʻapuna, faʻavevela, faʻafefeteina.
• Faʻapaʻapaʻu: Faʻasusu, faʻapuna.
• Poloka poloka: Faʻasusu, totogo, faʻapuna.
• Calcium oxalate: Faʻasusu, faʻapuna.

Ave le Fale Feau

E mafai e antinutrients ona faʻaititia le soifua maloloina o meaʻai.

O le mea e laki ai, e mafai ona faʻaleagaina i latou i nai auala faigofie e pei o le faʻavevela, faʻapuna, faʻasusu, totogo ma faʻafefeteina.

I le tuʻufaʻatasia o metotia eseʻese, tele antinutrients mafai ona faʻaleagaina toeitiiti atoa.