Qee lub sij hawm ntsujplig phem li "kev phem", phytic acid tuaj yeem tiv thaiv koj ntawm kev siv cov zaub mov tseem ceeb. Tab sis nws kuj muaj ntau ntawm cov kab mob sib ntaus sib tua. Ntxiv rau nws tau pom nyob rau hauv cov zaub mov zoo raws li cov khoom noj thiab cov hnoos qoob loo. Xyuas seb yuav ua li cas thiaj txo phyti acid hauv koj cov zaub mov, yam tsis tau muab rau cov khoom zoo.
Yog tias koj tau hnov txog phytiic acid los yog phytates nws tej zaum vim hais tias ib tug neeg hais rau koj tias koj yuav tsum tsis txhob cia lawv.
Phytic acid qee zaum yog qhov "tshuaj tiv thaiv" vim tias nws khi cov zaub mov hauv cov hnyuv, ua rau lawv tsis tshua muaj rau peb lub cev.
Qhov feem ntau cov concentrated phytic acid feem ntau yog whole grains thiab taum. Thiab qhov no yog vim li cas qee cov neeg (tshwj xeeb tshaj yog cov neeg nyob hauv Paleo noj haus) ntshai tsam noj cov khoom noj no rau lawv cov khoom "tiv thaiv tsis zoo".
Tab sis cov khoom siv tib yam khoom no kuj tuaj yeem pab nyob rau hauv kev tiv thaiv ntawm tus kab mob mus ntev.
Tej Teeb Meem Muaj Phyic Acid
Tshuaj phytic acid tuaj yeem khi cov zaub mov hauv lub plab ua ntej lawv nqus thiab cuam tshuam nrog digestive enzymes. Phytates kuj txo qhov digestibility ntawm starches, proteins, thiab cov rog.
Thaum nyob hauv txoj hnyuv, phytic acid yuav khi cov ntxhuav hlau, zinc, thiab manganese. Thaum khi, lawv mam li tawm hauv cov khoom pov tseg.
Qhov no yuav yog qhov zoo los sis qhov phem, nyob ntawm qhov xwm txheej. Nws yog ib qho phem tshaj plaws yog tias koj muaj teeb meem tsim lub khw muag khoom noj hlau hauv lub cev thiab tau tsim muaj ntshav liab tsawg.
Nyob rau lwm cov tes, thaum phytic acid binds minerals nyob rau hauv lub plab, nws tiv thaiv tus tsim ntawm dawb radicals, yog li ua nws ib tug antioxidant. Tsis tsuas yog tias, tab sis nws zoo li khi hnyav hlau (xws li, cadmium, txhuas) pab tiv thaiv lawv cov txuam rau hauv lub cev
Nyob rau hauv qhov tseeb, phytic acid muaj ib co zoo tiv thaiv thaj chaw.
Piv txwv, nws pab tua kabmob, kab mob hauv lub plawv, lub raum pob zeb, thiab cov tshuaj tiv thaiv insulin.
Rau cov neeg feem coob, qhov tseeb tias lawv muaj phytates tej zaum tsis yog qhov laj thawj zoo kom tsis txhob noj cov khoom qab zib los yog whole grains.
Hais tias, muaj qee cov kauj ruam uas koj tuaj yeem ua kom txo tau cov kev cuam tshuam kev tiv thaiv. (Qhov no tej zaum yuav yog qhov tseem ceeb tshaj yog tias koj yog khoom noj khoom haus, nrog cov neeg tsis noj nqaij los yog vegan noj.)
Txoj Kev Zoo Tshaj Plaws rau Sawv Lawm Cov Kev Los Ua Zoo Li Cas:
- Cia koj cov zaub mov . Cov khoom noj cua kub muaj peev xwm ua kom me me ntawm phyti acid. (Cim: cov cua sov tuaj yeem ua kom phytase thiab vitamin C thiaj li xyuam xim.)
- Soaking taum thiab nplej kuj tseem tuaj yeem txo cov phyti acid (thiab lwm yam tshuaj los tiv thaiv).
- Noj cov khoom noj fermented . Fermentation thiab qhob cij leavening (siv cov poov xab) yuav pab txo cov phyti acid vim ua kom muaj cov phomtos enzyme phytase, txo tsawg tus phosphate pawg. Kuj, qee cov acids uas tau ua rau lub sij hawm fermentation tej zaum yuav ua rau muaj kev nqus dej ntawm tej cov zaub mov.
- Noj cov txiv hmab txiv ntoo . Sprouting thiab malting txhim kho haiv neeg phytase kev ua si nyob rau hauv cov nroj tsuag thiab li txo phytic acid.
- Ntxiv Vitamin C. Vitamin C tshwm muaj zog txaus kom kov tau phyti acid. Hauv ib txoj kev tshawb nrhiav, ntxiv 50 mg ntawm cov vitamin C thim qhov phyti acid load ntawm ib pluas noj. Hauv lwm txoj kev tshawb, 80 mg ntawm ascorbic acid (vitamin C) thev 25 mg ntawm phyti acid. Tus kabmob vitamin C muaj xws li khaus, kua txob, txiv kab ntxwv, txiv kab ntxwv, txiv pos nphuab, zaub qhwv, cantaloupe, papaya, zaub paj, qos yaj ywm, pineapple, cauliflower, kale, kua txiv qaub, thiab zaub txhwb.
- Noj cov tsiaj protein. Tsiaj protein ntau yuav ua rau muaj zinc, hlau, thiab tooj. Ntxiv me me ntawm cov protein ntau yuav ua rau lub cev nqus ntawm cov zaub mov hauv lub cev. (Tsuas yog cov khoom siv mis nyuj / rooj plaub, raws li nws kuj zoo nkaus li tabtom hlau thiab zinc absorption.)
- Txhawb koj lub plab mob. Ib qho pH tsawg hauv lub plab ua rau hlau nqus dej. Ntsuas cov qib kab mob hauv cov kab GI yuav pab nrog qhov no.
Thaum kawg, mus sib ceg tias qee cov zaub mov cog "tsis zoo" vim tias lawv phytic acid cov ntsiab lus zoo li yuam kev, tshwj xeeb tshaj yog thaum phytic acid qhov tsis zoo los ntawm cov tshuaj ntxhua pob txha tshuaj yuav raug cuam tshuam los ntawm nws cov txiaj ntsim kev noj qab haus huv.
Ntawm seem, koj tsis tas yuav tsum noj cov khoom whole grains, legumes, los yog txiv hmab txiv ntoo thiab zaub. Tsuas yog txhob txwm txo cov phyti acid los ntawm txoj kev npaj kev es tsis txhob xa cov khoom noj uas muaj nws.
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