Yadda ake Rage abubuwan gina jiki a cikin Abinci

Wadatacce

• Menene Antinutrients?
• Jika
• Furewa
• Ferment
• Tafasa
• Haɗuwa da hanyoyin
• Bayani
• Dauki Sakon Gida

Na gina jiki a cikin tsirrai ba koyaushe ake narkewa ba.

Wannan saboda shuke-shuke na iya ƙunsar abubuwan gina jiki.

Waɗannan mahaɗan tsire-tsire ne waɗanda ke rage shayar da abinci daga tsarin narkewa.

Suna da damuwa musamman a cikin al'ummomin da suka dogara da abincin su galibi akan hatsi da legumes.

Wannan labarin yayi bitar hanyoyi da yawa masu sauƙi don rage yawan kayan masarufi a cikin abinci.

A wasu lokuta, ana iya kawar dasu kusan gaba ɗaya.

Menene Antinutrients?

Antinutrients su ne mahaɗan tsire-tsire waɗanda ke rage ƙarfin jiki don ɗaukar muhimman abubuwan gina jiki.

Ba su da babbar damuwa ga yawancin mutane, amma na iya zama matsala a lokacin lokutan rashin abinci mai gina jiki, ko tsakanin mutanen da ke sanya abincin su kusan kawai akan hatsi da ƙumfa.

Koyaya, masu cin abinci ba koyaushe "marasa kyau" bane. A karkashin wasu yanayi, masu cin abinci kamar phytate da tannins na iya samun tasirin lafiya mai amfani kuma,, 2,).

Mafi yawan abubuwan da ke nazarin abubuwan ci gaba sun hada da:

• Phytate (sinadarin phytic acid): Yawanci ana samunsa a cikin tsaba, hatsi da hatsi, phytate yana rage shayar ma'adinai daga abinci. Wadannan sun hada da iron, zinc, magnesium da calcium ().
• Tannins: Wani nau'in polyphenols na antioxidant wanda zai iya lalata narkewar kayan abinci mai gina jiki (5).
• Bayani: An samo shi a cikin dukkanin tsire-tsire na abinci, musamman a cikin tsaba, dawa da hatsi. Wasu lectins na iya zama masu cutarwa ta adadi mai yawa, kuma suna tsoma baki tare da shayar abubuwan gina jiki (,).
• Masu hana kariya An rarraba shi tsakanin shuke-shuke, musamman a cikin tsaba, hatsi da kuma legumes. Suna tsoma baki tare da narkewar furotin ta hana enzymes masu narkewa.
• Calcium oxalate: Nau'in farko na alli a cikin kayan lambu da yawa, kamar alayyafo. Maganin alli da aka daure zuwa oxalate ya shanye sosai (,).

Lineasa:

Mafi mahimmancin abubuwan gina jiki sune phytate, tannins, protease inhibitors, calcium oxalate da lectins.

Jika

Ana wake da wake sau da yawa a ruwa cikin dare don inganta ƙimar abincin su (10).

Mafi yawan abubuwan dake cikin wadannan abinci ana samun su a cikin fata. Tunda yawancin masu amfani da abinci suna narkewa a ruwa, suna narkewa ne kawai lokacin da aka jiƙa abinci.

A cikin legumes, an gano jiƙa don rage phytate, masu hana haɓaka protease, lectins, tannins da calcium oxalate.

Misali, jiƙa-awa 12 ya rage abun cikin phytate na peas har zuwa 9% ().

Wani binciken kuma ya gano cewa shan peas na tattabarai na tsawon awanni 6-18 ya rage laccoci da 38-50%, tannins da 13-25% da kuma masu hana proteinase da 28-30% (12).

Koyaya, raguwar kayan abinci mai gina jiki na iya dogara da nau'in legume. A cikin wake na wake, waken soya da wake na faba, shayarwa yana rage masu hana kaifin cuta kawai kadan (13, 14, 15).

Bawai kawai yin amfani yana da amfani ga leda ba, ana iya jiƙa kayan lambu mai ɗanɗano don rage wasu ƙwayoyin calcium oxalate ().

Soaking yawanci ana amfani dashi hade da wasu hanyoyin, kamar su toho, danshi da dafa abinci.

Lineasa:

Shayar da ɗanyun waken cikin ruwa cikin dare na iya rage sinadarin phytate, masu hana yaduwar cuta, lectins da tannins. Koyaya, sakamakon ya dogara da nau'in legume. Jika kuma na iya rage oxalates a cikin ganyayen ganye.

Furewa

Tofa wani lokaci ne a rayuwar shuke-shuke lokacin da suka fara fitowa daga zuriyar. Wannan tsari na halitta ana kuma san shi da tsire-tsire.

Wannan aikin yana kara wadatar abubuwan gina jiki a cikin tsaba, hatsi da kuma legumes ().

Sproring yana ɗaukar fewan kwanaki, kuma ƙila aan matakai kaɗan su fara shi:

1. Farawa da tsabtace tsaba don cire duk tarkace, ƙazanta da ƙasa.
2. Jiƙa tsaba don awanni 2-12 a cikin ruwan sanyi. Lokacin shan ruwa ya dogara da nau'in iri.
3. Kurkura su sosai a cikin ruwa.
4. Fitar da ruwa mai yuwuwa sosai kuma sanya tsaba a cikin jirgin ruwa da ke toho, wanda kuma ake kira sprouter. Tabbatar sanya shi daga hasken rana kai tsaye.
5. Maimaita rinsing da draining sau 2-4. Wannan ya kamata a yi akai-akai, ko sau ɗaya a kowane awa 8-12.

A lokacin da yake tohuwa, canje-canje na faruwa a cikin kwayar da ke haifar da lalacewar abubuwan da ke ci gaba da cin abinci kamar su phytate da masu hana kiba.

An nuna ɓarna yana rage phytate da 37-81% a cikin nau'ikan hatsi da na hatsi (,,).

Hakanan akwai alama an sami raguwa kaɗan a cikin laccoci da masu hana haɓakar protease yayin tsiro (21).

Kuna iya samun cikakken umarni akan wasu rukunin yanar gizon. Misali, Mutanen Sprout suna da kyakkyawar bayani game da yadda ake tsirar da nau'ikan wake, hatsi da sauran abincin tsirrai.

Lineasa:

Sakin jiki yana rage phytate a cikin hatsi da hatsi, kuma yana iya ɗan rage laccar da maƙaryata.

Ferment

Fermentation hanya ce ta daɗaɗɗa da aka yi amfani da ita don adana abinci.

Tsarin halitta ne wanda yake faruwa lokacin da microan kwayar halitta, kamar su ƙwayoyin cuta ko yisti, suka fara narkewar ƙwayoyin abinci a cikin abinci.

Kodayake abincin da ya zama daɗaɗɗen haɗari ta hanyar haɗari galibi ana ɗaukarsa lalatacce ne, ana amfani da ƙanshi mai sarrafawa cikin samar da abinci.

Kayan abinci waɗanda ake sarrafawa ta hanyar bushewa sun haɗa da yogurt, cuku, ruwan inabi, giya, kofi, koko da miya.

Wani misali mai kyau na abinci mai yisti shine gurasa mai tsami.

Yin naman alade yana kaskantar da abubuwan masarufi a cikin hatsi, wanda ke haifar da wadatar abubuwan gina jiki (,,).

A zahiri, narkarwar yisti ya fi tasiri a rage cin abinci mara kyau a cikin hatsi fiye da narkar da yisti a cikin burodi na yau da kullun (,).

A cikin hatsi da hatsi daban-daban, narkar da abinci yadda ya kamata yana rage darajar phytate da lactins (26, 27, 28, 29).

Misali, narkar da wake mai ruwan sanyi na awanni 48 ya haifar da rage kaso 88% a cikin jiki (30).

Lineasa:

Ferment na hatsi da legumes na haifar da raguwa mai yawa a cikin phytate da lactins.

Tafasa

Babban zafi, musamman lokacin da ake tafasa, na iya kaskantar da abubuwa masu narkewar abinci kamar laccoci, tannins da masu hana kariya (14,, 32, 33).

Wani bincike ya nuna cewa tafasasshen peas na tattabarai na mintina 80 ya rage masu hana kiba da kashi 70%, lectin da 79% da tannin da 69% (12).

Bugu da ƙari, an rage calcium oxalate da 19-87% a cikin tafasasshen koren kayan lambu. Tama da yin burodi ba su da tasiri (,).

Ya bambanta, phytate yana da tsayayyar zafi kuma ba mai sauƙin ƙasƙantarwa ta tafasa (, 12).

Lokacin girkin da ake buƙata ya dogara da nau'in abinci mai gina jiki, tsiron abinci da hanyar girki. Gabaɗaya, tsawon lokacin girki yana haifar da raguwar abubuwan masarufi.

Lineasa:

Tafasa tana da tasiri wajen rage abubuwa masu yawa na abinci, ciki har da lactins, tannins, protease inhibitors da calcium oxalate.

Haɗuwa da hanyoyin

Hada hanyoyi da yawa na iya rage yawan abinci mai gina jiki sosai, wani lokacin ma gaba ɗaya.

A matsayin misali, jike, furewa da lactic acid ferment sun rage phytate a quinoa da 98% ().

Hakanan, tsiro da bushewar ruwa na masara da sorghum sun lalata phytate kusan gaba ɗaya (37).

Bugu da kari, jika da tafasasshen peas na pigeon ya haifar da raguwar kashi 98-100% a cikin lactins, tannins da protease inhibitors (12).

Lineasa:

Hanya mafi inganci don rage cin abinci mai ƙarancin abinci a cikin tsire-tsire shine haɗa dabarun kawar da hanyoyi daban-daban. Hada hanyoyin na iya ma kaskantar da wasu daga cikin masu cin abincin gaba daya.

Bayani

Da ke ƙasa akwai bayyani na manyan abubuwan da ba su da amfani da hanyoyi masu tasiri don kawar da su.

• Phytate (sinadarin phytic acid): Soaking, toho, ferment.
• Bayani: Soaking, tafasa, dumama, ferment.
• Tannins: Jike, tafasa.
• Masu hana kariya: Jike, tsiro, tafasa.
• Calcium oxalate: Jike, tafasa.

Dauki Sakon Gida

Maganin farko zasu iya rage darajar abinci mai gina jiki da yawancin kayan shuka.

Sa'ar al'amarin shine, ana iya kaskantar dasu da wasu 'yan hanyoyi masu sauki kamar su dumama, tafasa, jika, tsiro da danshi.

Ta hanyar haɗuwa da hanyoyi daban-daban, yawancin masu cin abinci za a iya kaskantar da su kusan gaba ɗaya.