---
title: "Anti-nutrients i ulac win i k-d-yeqqaren ɣef-sen"
description: "Spinach ɣur-s 1,145mg n oxalates i 100g. Oxalates cudden ɣer leḥdid d wkalsyum n spinach. Label yeqqar-ak ɣef leḥdid. Ur ak-d-iqar ara belli kečč la testeqlamen ɣef drus ufaffat seg-s."
canonical: https://www.askgib.com/kab/articles/the-anti-nutrients-nobody-tells-you-about
last-updated: 2026-06-08
lang: kab
---
# Anti-nutrients i ulac win i k-d-yeqqaren ɣef-sen
> Spinach ɣur-s 1,145mg n oxalates i 100g. Oxalates cudden ɣer leḥdid d wkalsyum n spinach. Label yeqqar-ak ɣef leḥdid. Ur ak-d-iqar ara belli kečč la testeqlamen ɣef drus ufaffat seg-s.
By Gibril Bachouchi. Filed 2026-06-08. 6 min read. Web page: https://www.askgib.com/kab/articles/the-anti-nutrients-nobody-tells-you-about
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Spinach yetwasen ɣef wakken yedmer s leḥdid d wkalsyum.
Popeye yebnu axeddim-is fellas. Tasutin n irgawen yetwannan-asen ad ččen lxudert axaṭer lxudert teččur s iɛyaḍ i yesseḥwaǧ tafekka-k.
Atan aḥric i ur ak-d-iqar ara ulabel. Spinach ɣur-s talemmas n **1,145 mg n oxalates i 100 grams**. Oxalates cudden ɣer kalsyum, leḥdid, magnesyum, d zink, iɛyaḍ-nni ay-d-ittak spinach. Mi tfukk tafekka-k aselɣu n usuref n spinach, tcucleḍ aḥric kan n leḥdid yerna ulac n kalsyum i s-d-yura ulabel.
Label yeqqar-ak d acu yelan deg učči. Ur ak-d-iqar ara d acu i yezmer tafekka-k ad isseqdec.
Yiraren ur bɣin ad ttwaččen. D tilawit tasrust n usefra n iyiraren i nesruḥ s lemḥasab deg isebḍuren imaḍrayanen n učči.
Aɣarsiwen zemren ad rwalen seg tɣawsiwin i ten-yebɣan ad ten-ččent. Yiraren uhu. Dɣa yiraren snernan-d arsenal kimyan n ifekkayen i tt-rran isemfaffes i ufuhem, ddrust ufaffat i wseqdec, neɣ aweɛren i učči. Ifekkayen-a ttwasunaɣen akken ad daflen seg učči, yerna tikwal xeddmen s usebgan n usteqlam n iɛyaḍ deg uɣarsiw-nni s yiman-is i ten-igebren.
Ifekkayen-a ttwasemen **anti-nutrients**. Mačci d isemamen. Ur ad k-nɣen ara s wackal n usefra. Maca ssegrayen mliḥ acḥal n yiɛyaḍ ay-d-ittwasenen seg učči i ad d-tcuclet s tidet. Yerna ulabel n usefra, s tnumi n tnezzin, kan iqar ayen yelan *deg* učči, mačci d acu yelan d *abioavailable*.
| Anti-nutrient | Yetwaf di | Acu ittsebgan |
|---|---|---|
| Oxalates | Spinach, chard, lberkuke, almonds, atay | Kalsyum, leḥdid, magnesyum, zink |
| Phytates | Aydim akemmel, legumes, ineṣbel, izerman | Leḥdid, zink, magnesyum, kalsyum |
| Lectins | Iɛmuyec, peanuts, soja, aydim akemmel | Kalsyum, leḥdid, fosfur, zink |
| Goitrogens | Brokuli, kale, akrumb, brussels sprouts | Iud (yexdem ɣef thyroid) |
| Tannins | Atay, lqehwa, ccrabt, legumes | Leḥdid |
| Saponins | Legumes, aydim akemmel | Astaqlam amalkay n iɛyaḍ |
*Tetatteḍ ifekkayen-a yal ass. Label iqar-ak ɣef leḥdid d wkalsyum. Ur ak-d-iqar ara belli aḥric ameqran yetwasebgan seg usteqlam s tɣawsiwin nniḍen yelan deg učči-nni.*
**Oxalates** ttwafen deg spinach, Swiss chard, lberkuke, rhubarb, almonds, sweet potatoes, d atay. Cudden ɣer kalsyum d leḥdid deg tagecmin, daflen seg usteqlam. Deg medden iqennden ɣer kidney stones, snefen ikrisṭalen n kalsyum n oxalate, d aṭun ifenten amaqdar n kidney stone.
**Phytates** (phytic acid) tunṣaḍen deg ulasaf n uydim akemmel, deg ineṣbel, deg izerman, d legumes. Cudden ɣer leḥdid, zink, magnesyum, d kalsyum. Aɣrum n uydim akemmel i d-yeqqar yeččur s iɛyaḍ yeččur diɣen s phytates i isebganen iɛyaḍ-a seg usteqlam.
**Lectins** ttwafen deg legumes (iɛmuyec, peanuts, soja) d uydim akemmel. Zemren ad fnen asteqlam n kalsyum, leḥdid, fosfur, d zink. Kra n lectins diɣen sḥarcuwen tafelwit n tigecmin mi ad ttwattent s waṭas; d ssbab i deg iɛmuyec uɣaranen ur t-yefnit yezmer ad d-yawi tasruri tameqrant tagecmant.
**Goitrogens** ttwafen deg lxudert iẓemzmen, brokuli, kale, akrumb, Brussels sprouts, qarunfel, mustard greens. Zemren ad daflen seg usteqlam n iud, i yesseḥwaǧ thyroid. Deg medden s aɣbel n iud neɣ hypothyroidism, asefra meqqer n lxudert iẓemzmen tugarant izmer ad isuɣ aleqdem n thyroid.
**Tannins** llan deg atay, lqehwa, ccrabt, d legumes. Tetwasdrust asteqlam n leḥdid. Awalat amazgan ɣef ad ur tessẓuẓeq atay neɣ lqehwa d učči ay-igebren leḥdid yerɛ-d seg ayagi.
**Saponins** llan deg legumes d uydim akemmel. Zemren ad fnen asteqlam ɛadi n iɛyaḍ.
| Aɛyaḍ (i 100g spinach uɣaran) | Yetwarna | Abioavailable |
|---|---|---|
| Kalsyum | 99 mg | **~5 mg (5%)** |
| Leḥdid | 2.7 mg | **~0.05 mg (2%)** |
| Magnesyum | 79 mg | yetwasdurust mliḥ |
| Oxalates (anti-nutrient) | 1,145 mg akk / 803 mg ittwaḍaɛan | iceqquf iɛyaḍ d-yufrar |
*Tasilet: Petroski & Minich, 2020; inadiyen n Heaney d wid (1988) ɣef usteqlam n kalsyum seg spinach. Label iqar-ak d acu yellan deg učči. Ur ak-d-iqar ara d acu yezmer ufekkan-ik ad isseqdec. I spinach, taɣemma d azal n 10x.*
Oxalates ssimrenen iɛyaḍ ay-ad cudden s azal n **11 i 1**. Mačci d aqsem. Oxalates rrebḥen.
Mi yexdem unadi asefraq n acḥal n kalsyum n spinach i yettwasteqlamen, tiririt d **azal n 5%**. Ihi seg 99 mg n kalsyum deg učči, tcucleḍ azal n 5 mg. I wmraran, asteqlam n kalsyum seg yiɣi d azal n **30%**. Akken ad d-tawiḍ kalsyum yetwasqedacen am yiwen lqim n yiɣi, ad tesseḥwajeḍ ad teččeḍ acḥal n pounds n spinach.
Leḥdid yetwafn drust ugar, axaṭer leḥdid heme d leḥdid mačci-heme xeddmen meẓlay yerna axaṭer vitamin C n spinach yɛiwn deg usteqlam. Maca ɛad la tcucleḍ aḥric meẓyan n wayen ad d-yawi ulabel.
Aya ur ittarra ara spinach d arsiwij. Spinach ɣur-s tɣawsiwin-nniḍen, folate, vitamin K, fiber, antioxidants, i sɛan azal ulamma sruḥen iɛyaḍ. Maca tamacuhut tunsibt i nqar ɣef spinach, d akken d taɣbalut tameqqert n leḥdid d wkalsyum, d uzgen-tidet kan, deg ufaz.
Aya d aẓeṛ i d-iteddu ɣef yal afares n tmunt deg umaḍal. Ɛreḍ kra, nadi s isem neɣ taggaḍt:
| Tarrayt | Tnaqasut n anti-nutrient |
|---|---|
| Asseqraf n spinach (12 min) | **87% n tnaqasut n oxalate** |
| Asseqraf n Swiss chard (12 min) | 85% n tnaqasut n oxalate |
| Asnesneg n uydim n iḍ | 17–28% tnaqasut n phytate |
| Asegmuden n legumes | 60%+ tnaqasut n phytate |
| Aluɣ (sourdough, sauerkraut, tempeh) | Tnaqasut n phytate + lectin meqqret |
| Uɣarni n iɛmuyec mliḥ | Lectins ttwasrwajen |
*Tasilet: Chai & Liebman 2005 (oxalates); Lestienne et al. 2005; Duhan et al. 2002 (phytates); mxalefen. Tarrayin tudazganin n usewjed n učči llant ɣef ssbab. Asnerni "uɣar yif-it" n 20 iseggasen ineggura yedda-d s abrid axaṭer i wsteqlam n iɛyaḍ.*
**Asseqraf n spinach i 12 tdaqiqin ad isdurus oxalate s 87%.** Swiss chard, am-nettan, yenagas s 85%. D yiwet seg tegnatin tedrust anida tamusni tatimittiyit ɣef uɣarni n lxudert ɣur-s ssbab afaffat atimittiyan.
**Asnesneg n uydim** ad isdurus phytate s 17-28%. D ssbab i deg uswejjeḍ aẓuran n uydim, asnesneg n iḍ uqbel uɣarni, ur yelli kan i tuqqi.
**Asegmuden n legumes** ad isdurus phytate s 60%+. D ssbab i deg lentils i d-segmuden, mung beans, d wid am-nettan ifesusen i wsefnen yerna d ufayen ugar atisfayen ugar n alɣa ur d-segmuden.
**Aluɣ** ad isdurus mliḥ phytates d lectins. Sourdough bread ɣur-s phytates drust ugar n weɣrum n usugar. Tempeh ɣur-s drust ugar n soja ur tulɣen. Sauerkraut ɣur-s drust ugar n ukrumb uɣaran.
**Uɣarni** s yiman-is yesrwij lectins. Iɛmuyec n kidney uɣaranen ɣur-sen lectins akemmel akken ad d-awin tibrurit teweɛr ma tɛuyaḍ s tɛamlit; iɛmuyec n kidney i d-uɣaren mliḥ ɣur-sen ulac kan.
Aleɣmu yedduri: tarrayin tudazganin n usewjed, asnesneg, asegmuden, aluɣ, uɣarni yedduquqen, i sseqdacen medden alaf n iseggasen aya tuget n tikkal xeddment tasdrut n anti-nutrient s tlawit. Asnerni "uɣar yif-it" n 20 iseggasen ineggura yedda-d, deg tuget n tegnatin, s abrid axarbawi.
Labels n usefra i twala ɣef učči n upakku ttwaḥettmen sɣur iseyyaḍen. Aktal yetwasentem deg tuget n tmura: calories, taḍḍunin, carbs, taprutiyin, ivitaminen iẓuyer, iɛyaḍ iẓuyer. Di US, aktal yetwafarn sɣur FDA. Deg EU, s useɣzef n 2011. Yal aktal yedda i iseggasen n usefru aseyyaḍ.
Ulac yiwen seg-sen i d-yegber isɛedda n bioavailability. Ulac yiwen seg-sen i d-iqaren anti-nutrients. Ulac yiwen seg-sen i ak-d-iqaren ariyu n ifekkayen i isebganen iɛyaḍ mgal iɛyaḍ.
D taɣemma tubant, d taɣemma s ineggura. Imdanen i txdamen iɣtasen atisefriyen ɣef wlabels rebḥen-d tugna tasekzayt. Ma teɛriḍeḍ ad ternuḍ akkat-ik n leḥdid s učči n spinach, ad tcucleḍ leḥdid drust ugar n wayen ay-d-iqar ulabel. Ma tferneḍ aɣrum n uydim akemmel i magnesyum, phytates ttawin tuget seg-s. Ma tt-talayeḍ s smoothies n kale uɣaran i kalsyum, goitrogens d oxalates xeddmen mgalk lxedma n tidet.
Aktal aṣwib n ulabel ad isken sin n islanen: **iɛyaḍ ttwarnan** d **iɛyaḍ ibioavailable**. Aslan amezwaru ad yili talɣut n tura. Wis-sin ad isɛeddi i anti-nutrients deg učči d uɣarni i d-iban. I spinach uɣaran, kalsyum bioavailable ad yili ~5 mg, mačci 99 mg. I spinach iseqrafen, ugar am 50 mg. Amsaɣ ad iẓer s tidet d acu i icucle.
Tariri taɣaḍit ɣef wayagi ad d-tas seg tasnaɛit n učči, i tezzenz tura ifuras-is ɣef ugbur n yiɛyaḍ yetwarnan. Cereal n tlawit "yelhan d leḥdid" ahat ad yili drus ugar nirfaq mi phytates ttwaḥsabent. Lxudert iẓuyer "tedmer s kalsyum" ahat ad ilint deg tigit-nniḍen n učči. Tikebbaniyin i bnant ismawen ɣef versiyu uflinanan n ulabel ad sruḥent aẓayar atinemzaḥ.
D nettan ssbab i ar abeddel ur d-ittas ara s usebnu-yiman. Yesseḥwaǧ ad d-yas s usaḍuf, am d-yusan labels n usefra n tura. Yerna ilaq ad yas zik, axaṭer taɣemma gar wayen i ɣilen medden la-tetattant d wayen tafekka-k tlha s tilawit d tameqrant yerna ɣur-s ineggura.
Labels n usefra llant d ifekken aseyyaḍan ameqran n 20-rad amḍan-iseggasen. Nnan i imsaɣen d acu yelan deg učči-nsen. Eṭṭafen aɛfaḍen.
Diɣen ahatuwwen. Qaren-d acu yelan deg učči. Ur d-qaren ara acu tezmer tafekka-k ad isseqdec. I tuget n učči, taɣemma d tamecṭuḥt akken ad tessenneḍ. I učči s anti-nutrients ufaz, taɣemma d tameqrant, tikwal agbur n yiɛyaḍ ibioavailable d uxemmus-yiwen-ɛeceṛ n wayen yetwarna.
Tigna n spinach uɣaran d aktay n kimya n iyiraren. Tuget n leḥdid d wkalsyum ulac-it. Labels ur d-qaren ara. Iwallihen n usefra ur d-qaren ara. Idlisen n uɣarni ur d-qaren ara. Tamacuhut taɣaramt tadazgant ɣef učči n lxudert iẓuyer i iɛyaḍ ur d-iqar ara aya.
Mačci d aɣamem. D kan ssbab i tetwauran isefraran, deg tigir asma ḥedd ur yexmem ara ɣef usteqlam.
Maca ilaq ad nexmem ɣef-s tura. Labels ad k-d-fkent tugna n učči yelan, atikniki, d tidet maca ifuhmen-arusin. Aslan wis-sin, yesnayan iɛyaḍ ibioavailable yetwasɛuden i agbur n anti-nutrient d usewjed amazgan, ad iɣleq taɣemma.
Alama dinna, atan code cheat: **seqraf spinach. Snesneg uydim-ik. Segmud iɛmuyec-ik. Eluɣ akrumb-ik. Esw vitamin C s učči yedmeren leḥdid. Ur ssetwaẓeḍ ara lqehwa neɣ atay s učči mi ad teččeḍ i iɛyaḍ.**
Neɣ, akkmiḍ, qeḅḅel belli tetawiḍ drust seg wayen i d-yura ulabel yerna eč kan asegmuden mxalefen seg učči yerna sruḥ aɣbel.
Akken yebɣu yili, ilaq-ak akkmiḍ ad teẓreḍ.