BKMiner on Nostr: Polyphenols, tannins และเหล่า magical phytochemicals ...

Polyphenols, tannins และเหล่า magical phytochemicals (พฤษเคมี)
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quoting note176f…r5wa

7 reasons to choose Meat over Lentils
Lentils are full of...

1. Phytates (Phytic Acid)
Impact: Binds to minerals such as iron, zinc, calcium, magnesium, and manganese, forming insoluble complexes that are not easily absorbed by the body.
Prevalence: Common in legumes, grains, and seeds.

2. Lectins
Impact: Bind to the intestinal lining, potentially interfering with nutrient absorption and damaging the gut barrier if consumed in large amounts or improperly prepared.
Prevalence: Found in all legumes.

3. Tannins
Impact: Inhibit the absorption of iron by forming insoluble complexes.
Prevalence: Found in varying amounts depending on the type of lentil.

4. Oxalates
Impact: Bind to calcium, forming calcium oxalate, which reduces calcium absorption and may contribute to kidney stone formation in susceptible individuals.
Prevalence: Found in smaller amounts compared to other anti-nutrients.

5. Saponins
Impact: May interfere with the absorption of fat-soluble vitamins by disrupting lipid micelle formation in the intestine.
Prevalence: Present in legumes, including lentils.

6. Protease Inhibitors
Impact: Inhibit digestive enzymes like trypsin and chymotrypsin, which can reduce protein digestion and nutrient absorption.
Prevalence: Common in legumes.

7. Soluble Fiber
Impact: While beneficial for gut health, excessive soluble fiber can trap minerals like zinc and iron, reducing their bioavailability.
Prevalence: Found naturally in lentils.

8. Phenolic Compounds (Polyphenols)
Impact: Can chelate minerals such as iron and zinc, reducing their absorption.
Prevalence: Present in lentils, especially in the seed coat.