At present, there are mainly five kinds of anti-nutrients that are studied more:
Since plant food is an indispensable part of human healthy diet, what simple methods can help us reduce the anti-nutrients in food in our daily diet? The answer is of course yes! The following food heart will explain one or two for you.
soak
In order to facilitate cooking, many people soak beans and miscellaneous beans overnight before eating. This practice may be a summary of long-term practice, but it also has scientific basis. Because many anti-nutritional substances exist in seed coat and are soluble in water, soaking can reduce the content of these anti-nutritional substances and improve the nutritional value of beans and miscellaneous beans.
Soaking helps to reduce phytic acid, tannic acid, lectin, protease inhibitor and calcium oxalate in miscellaneous beans. Soaking 12 hour can remove 9% phytic acid from peas; Soaking for 6- 18 hours can remove 38-50% of lectin, 13-25% of tannic acid and 28-30% of protease inhibitor. Even leafy vegetables can be soaked to reduce the content of calcium oxalate.
The effect of removing anti-nutrients by soaking is affected by the types of anti-nutrients and food. It is difficult to remove protease inhibitors such as kidney beans, soybeans and broad beans by soaking.
come into bud
Seed germination is an important stage of plant life cycle change. During this period, the anti-nutritional substances originally used to protect seeds, such as phytic acid and protease inhibitors, will gradually decompose, and the nutrients in seeds will be mobilized to participate in germination. During this period, the nutrients in seeds will be more easily digested and utilized by humans.
In different kinds of cereals and beans, germination can reduce phytic acid content by 37-8 1%, and there are a few lectins and protease inhibitors.
It should be emphasized that germination not only reduced the content of anti-nutritional substances in seeds, but also greatly reduced the content of protein, carbohydrates, prebiotics and other nutrients, although the content of vitamin C increased.
ferment
Fermentation is an ancient method to preserve food, at the same time, it can reduce the content of anti-nutrients in food and improve the nutritional value and health care value of microbial transformed food.
Fermentation mainly uses microorganisms (bacteria or fungi) to decompose carbohydrates in food, but in the process of fermentation, microorganisms can also degrade anti-nutritional substances and decompose protein to some extent, producing a variety of active ingredients beneficial to human body, reducing human intolerance to food.
In the uncontrolled natural fermentation process, contaminated or unknown microorganisms may bring serious consequences. For example, when sour soup is polluted by Pseudomonas cocoanum, it will produce deadly rice yeast. For example, methanol produced by yeast fermentation in home brewing may be harmful to health if it is not separated before drinking.
But the controllable fermentation process is safe and beneficial, such as all kinds of yogurt, cheese, wine, soy sauce, vinegar, bean paste and miso we eat now.
Another very good example is sour bread or old flour steamed bread.
Sour bread/steamed bread made of flour can effectively degrade anti-nutrients and improve nutritional value. Compared with bread/steamed bread fermented by yeast (fungi), lactic acid bacteria (fungi) fermentation can degrade more anti-nutritional substances and produce many active ingredients beneficial to human body. At present, many bread fermented by lactic acid bacteria can be seen in the Japanese market, which is very popular. Eat a healthy breakfast once a week (68)-I also shared my practice of making steamed bread fermented by lactic acid bacteria at home.
In various cereals and beans, fermentation can effectively reduce the content of phytic acid and lectin. For example, soaked brown beans can ferment 88% phytic acid in 48 hours.
fricassee
Stewing helps to degrade anti-nutritional substances such as tannic acid, lectin and protease inhibitor.
The results showed that after cooking for 80 minutes, pea protease inhibitor decreased by 70%, lectin decreased by 79% and tannic acid decreased by 69%.
Boiling green leafy vegetables can reduce the calcium oxalate content 19-87%, while steaming and roasting are not so effective. It seems that the role of water in boiling water can not be ignored.
Because phytic acid is resistant to high temperature, it is difficult to reduce phytic acid in food by cooking.
Although the removal effect is affected by anti-nutritional seeds, plant species and cooking methods, in most cases, the longer the cooking time, the less anti-nutrition in food.
5. Combine the above methods.
In real life, combining the above two or more methods can reduce the content of anti-nutrients more effectively.
For example, soaking, germination and lactic acid fermentation can reduce 98% phytic acid in quinoa; Germination and lactic acid fermentation can reduce most phytic acid in corn and sorghum; Soaking and cooking can reduce 98- 100% of lectin, tannic acid and protease inhibitor in kidney beans.
For these four anti-nutrients, the most effective combination of removal methods is:
Studies have shown that after people often eat various foods containing anti-nutrients, microorganisms in the body will remember these substances and release many enzymes to inhibit and decompose them. Therefore, for hundreds of thousands of years, people chose to eat these foods without knowing it, and did not show extreme discomfort, otherwise human beings would immediately give up domestication and cultivation. This shows that in the long process of evolution, most people are insensitive to the anti-nutrients of food. The screening and discovery of anti-nutrients are not unrelated to food industrialization and antibiotic abuse. When human intestinal microorganisms are destroyed by additives or antibiotics in deep-processed food, many microorganisms that can transform anti-nutritional factors into nutrients no longer exist, and human beings begin to face many food allergies. There is an interesting study in Britain that the more you eat foods containing anti-nutritional factors, the more you will let your intestinal microbes know about them and break them down. For example, inositol 6 phosphate is converted into muscle sugar, gluten and casein are decomposed and so on.
It should be emphasized that:
Next, we will continue the breakfast series. "Food and Heart" will introduce several Aauto fast breakfasts that can provide us with heat and protect the flora for your reference.
Day 1 day. Lactobacillus whole wheat grill+soy milk+cheese+almonds+oranges
The next day. Steamed corn+yogurt+black beans+walnut kernel+pitaya.
The third day. Lactobacillus whole wheat spicy cabbage mutton pie+soybean milk+cheese+walnut kernel+apple
The fourth day. Baked whole wheat with lactic acid bacteria+soybean milk+preserved eggs+almonds+guava
The fifth day. Baked whole wheat with lactic acid bacteria+soy milk+cheese+walnut kernel+peach.
Day six. Mongolian moon cake+soybean milk+egg cheese+red honey pomelo
The seventh day. Whole wheat barbecue with lactic acid bacteria+soybean milk+eggs+almonds+apples.
Serious friends may find that these breakfasts have a lot in common, mainly the necessary protein foods (yogurt, soybean milk, sour soybean milk, black beans, eggs and cheese), staple foods (lactobacillus barbecue naan, lactobacillus pie, steamed corn and Mongolian moon cakes), fruits and vegetables (apples, oranges, red pomelo, red kiwi fruit, peaches, guava and people). Protein enhances your immunity, carbohydrates provide fuel for your brain, and crude fiber allows your intestinal bacteria to enjoy highly diverse living conditions. Tip: Yogurt should be made by yourself, and the intake of additives and sugar should be omitted. It is not recommended to use commercially available yogurt instead (containing sugar and additives). It can be replaced by homemade coarse cereal porridge or whole-grain soybean milk, but at the same time, it can reduce the intake of staple food and increase the intake of protein. Yogurt used for food and heart is homemade NS8 yogurt.
Tips on food and heart:
reference material
1./ nutrition/how to reduce anti-nutrients