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Fytinezuur

Last Updated on maart 12, 2016 by

Deze keer een stukje van een ander blog met toestemming overgenomen, omdat de schrijver heeft aangegeven er mee te zullen stoppen. Aangezien ik een aantal keer naar dit artikel over fytinezuur in mijn blog verwijs, heb ik gevraagd of ik het mocht overnemen:

 

Wat is Fytinezuur?

Fytinezuur-wiki
fytinezuur molecuul

Fytinezuur is een verbinding waarin planten fosfor opslaan. Het komt vooral voor in het schilletje van granen en bonen, maar ook in noten en zaden.

In grotere hoeveelheden is het niet goed voor onze gezondheid. Het vermindert de opname van fosfor, ijzer, zink en calcium uit onze voeding.

Er is een duidelijk verband tussen de consumptie van voeding die rijk is aan fytinezuur en ziekten die gerelateerd zijn aan mineralendeficiëntie, zoals bloedarmoede en de engelse ziekte (zie bijvoorbeeld deze of deze studie). Vooral als het een groot deel van de voeding uitmaakt, zoals in ontwikkelingslanden. Het werkt daarnaast ook negatief op de vitamine D-huishouding.

 

Kleine hoeveelheden kunnen we prima hebben!

Ons lichaam is overigens prima uitgerust om met kleine hoeveelheden fytinezuur overweg te kunnen, dus er is geen reden om meteen in paniek te raken. Voeding rijk aan goed opneembaar calcium (en andere bovengenoemde mineralen) temperen de negatieve effecten van fytinezuur. Vitamine C en (varkens)vlees werken ook.

 

Fytase, het Enzym dat Fytinezuur afbreekt

Fytase is een enzym dat fytinezuur onschadelijk maakt. Wij hebben er geen noemenswaardige hoeveelheden van in ons lichaam, maar de zaden bevatten het over het algemeen zelf al. Onder invloed van vocht wordt het geactiveerd en zet vervolgens het ontkiemen van het zaad in gang.

 

Het weken van granen, zaden, noten en peulvruchten

Dat proces kunnen we ook forceren door het te weken. Gewoon een paar uur in water met een beetje zuur. Azijn of citroensap. En een deel van het fytinezuur is dan verdwenen. De effectiviteit hiervan wordt bepaald door de verhouding tussen fytinezuur en fytase.

Vroeger waren dergelijke methodes standaard procedure. Antinutriënten werden geneutraliseerd door de voeding te weken, kiemen of te fermenteren. Je ziet het ook terug bij culturen die min of meer geïsoleerd zijn van de westerse samenleving en nog op traditionele wijze voedsel bereiden.

De geïndustrialiseerde manier van graanverwerking is op meerdere fronten ongunstig voor de hoeveelheden fytinezuur die er uiteindelijk in onze voeding achterblijven. De moderne graansoorten bevatten van zichzelf ook al meer fytinezuur en dat gehalte wordt nog eens verhoogd door het gebruik van kunstmest. Het vermalen tot meel onder hoge druk breekt de fytase ook nog eens af. Er is geen tijd voor langdurige productieprocessen als weken of fermenteren. Tijd is geld.

Tja, en als rechtgeaard voedselfreak sta je dan voor de keuze: niet eten of zelf bewerken…

 

Fytinezuur in voedingsmiddelen (bron: Wikipedia)

tabel Fytinezuur in voedingsmiddelen

 

 

Reacties

  1. interessant..weken in water helpt toch ook?
    en hoe doe je het met zilvervliesrijst uit een pak?
    En als je bakt bijv….ik heb nu banenmuffins met speltmeel, maar dat beslag kan je niet een nacht laten staan omdat het dan bruin wordt en er ook bakpoeder in zit.
    Zag ook een lekker recept van brood zonder gist met backing soda..daar moet in elk geval wat zuurs bij maar zou je dat een nacht kunnen laten staan..backing soda werkt toch direct?

    BEDANKT

    • Nee, weken in alleen water heeft weinig zin. In rijst zit geen phytase, het enzym dat nodig is voor de afbraak van fytinezuur…
      Voor bestaande recepten zul je moeten gaan experimenteren. Geweekt/gefermenteerd meel zal hoe dan ook anders reageren en ook anders smaken. Iets met bakpoeder er in kan inderdaad beter meteen gebakken worden. Je kunt dus bijvoorbeeld eerst het deeg maken met alleen het vocht en zuur, dat een nacht laten staan en dan de rest erbij voor je gaat bakken. Of je koopt hele granen, laat deze weken en kiemen, droogt ze vervolgens en dan malen. Wel wat extra stappen waar je ook weer apparaten nodig hebt. Drogen kan eventueel een een elektrische oven. Malen kun je sowieso beter zelf doen.

      Omdat ik het GAPS dieet heb gedaan en nog geen gluten eet, ben ik ook niet echt bezig met het uitproberen van geweekte granen recepten voor op het blog. Hopelijk in de toekomst wel weer, want ik vind het wel heel leuk!

      Succes ermee!

  2. Bedankt
    Altijd gedacht en ook wel gelezen dat bijv havermout (die goedkope) ook in water kan.
    Al die apparatuur om te drogen en malen heb ik niet dus dan zal het toch anders moeten.
    Noten week ik soms

    BEDANKT

  3. Je kunt het wel weken om de kooktijd te verkorten bijvoorbeeld, maar met alleen water breekt het fytinezuur dus niet af, daar is echt meer voor nodig. Die goedkope havermout is waarschijnlijk ook verhit geweest en daardoor zeg maar dood, geen enzymen meer die kunnen helpen bij de afbraak en ook waarschijnlijk ranzig….

  4. Ingewikkeld!!
    mmm dus die havermout moet ik voor lief nemen?
    De andere dingen zijn zo duur allemaal! Ik eet soms ook boekweitvlokken.
    Gewone boekweitkorrels zijn voordeliger maar is dat lekker om daar warme pap van te maken?? weet u dat en hoe het dan zou moeten??
    Over de noten, gisterenochtend de noten na een nacht weken in een bakkje meegenomen en…zuur!! Ze waren echt zuur en ranzig geworden!
    hoe doe ik dit als ik een paar dagen wegga en noten mee wil nemen? Elke nacht wat nieuwe en dan??
    mmmm jammer ik ben maar alleen en geen inkomen, ben heel ziek en wil het beste zo graag……

    dank voor de uitleg!

    • En ook deze reactie van mij lijkt te zij verdwenen…
      Hoe bedoel je voor lief nemen?
      Je kunt waarschijnlijk ook prima pap maken van hele boekweit. Misschien dat je die wat langer moet weken en in ieder geval langer koken, maar ook met hele granen kun je prima pap maken.
      Wat zonde van die noten! Had je ze geweekt met zuur of met zout? Ik week ze altijd met zout. Heb nog nooit gehad dat ze zuur waren geworden. Zelf eet ik niet zo heel veel noten. Ten eerste omdat ik ze te duur vind, maar ook omdat ze vaak veel omega 6 bevatten.
      Het is lastig als je weinig geld hebt inderdaad. Soms zul je dan hier en daar wat compromissen moeten sluiten. Dan maar iets mindere kwaliteit. Qua groenten en fruit kun je flink besparen als je deze in het seizoen koopt en bijvoorbeeld alleen iets biologisch kopen als deze in de lijst van de ‘dirty dozen‘ staan.
      Vlees is vaak goedkoper als je het als pakket koopt of je moet je beperken tot gehakt, dat is ook meestal niet zo duur.
      Succes!

      En mocht je ergens nog op een reactie van me zitten te wachten, stuur me ff een berichtje, want ik ontdek net dat er talloze reacties van mij niet geplaatst zijn. Het kan zijn dat ik die nu bij de controle over het hoofd zie…

  5. sorry van mijn kant voor alle vragen!!!
    u heeft gelijk over de noten maar ik heb wel geonde eiwitten nodig gezien mijn situatie.
    ik had ze in citroen geweekt, misschien beter in puur water of evt wat keltisch zout.
    Omega 6 klopt ook dus daarom slik omega 3 capsules (natuurlijke)

    BEDANKT

  7. Hallo! Worden quinoa, hennepzaad en sesamzaad ook geweekt, met zuur of zout?
    Alvast bedankt!

    • In principe is het beter om alle zaden, noten, granen en bonen te weken. Noten week ik meestal met zout, maar de rest met zuur. Als je eens een enkel keertje ergens wat chia zaadjes overheen strooit o.i.d., is het natuurlijk niet zo’n punt, het gaat vooral om de bulk. We eten in het westen vaak zoveel granen en dergelijke en dan tikt het aan zeg maar!

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