Zakudya Zochokera M'mitengo Zambiri Zopindulitsa Zaumoyo
Polyphenols ndi gulu la mankhwala oposa 500, omwe mwachilengedwe amakhala ndi micronutrients mu zomera. Mitundu iyi imapatsa mbewu mtundu wake ndipo imatha kuteteza ku zoopsa zosiyanasiyana. Mukadya zomera ndi polyphenols, mumatenganso thanzi labwino.
Mwinamwake mwamvapo za phytochemicals, kuphatikizapo polyphenols angapo, osadziwa izo.
Nthaŵi zambiri zimakhala nkhani za nkhani zomwe zimapangitsa kufufuza kafukufuku. Zoterezi zimatha kuphatikizapo chilichonse chochokera ku vinyo wofiira, khofi, ndi tiyi ku zipatso ndi ndiwo zamasamba zomwe zimathandiza kuchepetsa kutsegula kwa kolesterolo kapena kuthamanga kwa magazi, kuchepetsa kuopsa kwa shuga kapena khansa, kapena kutengera moyo wautali.
Polyphenols ndi gulu lophweka la mankhwala opangidwa ndi zomera. Iwo amapezeka mu chakudya cha tsiku ndi tsiku ndipo amapezeka ngati zowonjezereka. Musanayambe kupita kukafunafuna iwo, komabe ndi lingaliro lomveka kuti mulimvetse.
Ubwino wa Zaumoyo
Mafakitale amtunduwu amachokera ku zomera ndikuwunika zomwe angapindule nazo. Ponena za kufufuza, nthawi zina-koma nthawi zonse-amakhala ndi zotsatira zochititsa chidwi mu labu.
Zakudya zopangidwa ndi polyphenols ndithudi ndi zabwino kwa inu. Komabe, zimakhala zovuta kudziŵa kuchuluka kwa phindu limenelo makamaka chifukwa cha chomera chomera kapena zakudya zonse, zitsamba, ndi mankhwala ena ophera tizilombo.
Ma polyphenols amachita ngati antioxidants . Zitha kuthandizira kuwononga kwa maselo kuchokera kuzinthu zowonongeka zomwe zimachitika ndi kuipitsidwa, kusuta fodya, kudya zakudya zowonongeka, komanso monga mankhwala ochizira. Zimaganiziranso kuti polyphenols zimapangitsa kuti thupi likhale mu anti-yotupa boma. Izi zikugwirizananso ndi chiopsezo chochepa cha matenda angapo osalekeza.
Ma polyphenols angapo, monga quercetin , makatekini, lignans, resveratrol, ndi curcumin, amadziwika ngati odana ndi khansa. Ochita kafukufuku akupitiriza kuphunzira zotsatira zake pa maselo a khansa kotero sizidziwika ngati zingapewe khansa kapena zimakhudza maselo a khansa m'thupi la munthu.
Polyphenols amawonekeranso kuti apititse patsogolo ntchito ya mitsempha ya mitsempha ndipo ingathandize kuchepetsa mapangidwe a magazi. Mwachitsanzo, ofufuza apeza kuti Katekisini mu tiyi akhoza kukhala ochepetsetsa zomwe zimachititsa kuti mitsempha iwonongeke
Mitundu ya Polyphenols
Poganizira za chemistry, polyphenols onse ali ndi zofanana zofanana ndi zomangidwa. Mukhoza kuwauza mosiyana ndi mzere wa mphete ndi mamolekyu ena omwe ali pamphetezo. Motero, polyphenols amagawidwa m'magulu anayi osiyanasiyana mosiyana ndi kusiyana kwake: phenolic acids, flavonoids, stilbenes, ndi lignans.
Phenolic acid imaphatikizapo mankhwala omwe amapezeka mu khofi, tiyi, mphesa, vinyo wofiira, zipatso, kiwi zipatso, plums, maapulo, ndi yamatcheri. Iwo amapezeka mu zipatso zina ndi nyama zina, komanso tirigu ndi chimanga.
Phenolic acids ndi wochuluka kwambiri mu zakudya ndipo amapezeka mosavuta m'makoma a m'mimba.
Sitiyenera kukhala ndi mavuto ambiri odya mokwanira. Kawirikawiri, phenolic acids amagwira ntchito monga antioxidants koma amawonekeranso kuti amalimbikitsa zotsutsana ndi zotupa m'thupi.
Flavonoids ndi gulu la polyphenols lomwe limagwira ntchito monga antioxidants ndi anti-inflammatory agents. Amagawidwa m'magulu angapo: mavitamini, flavonols, flavanones, mafilavones, anthocyanidins, chalcones, ndi makatekini.
Flavonoids amapezeka m'mitundu yosiyanasiyana ya zakudya, kuphatikizapo zipatso, ndiwo zamasamba, nyemba, vinyo wofiira, ndi tiyi wobiriwira. Flavonoids-omwe nthawi zina amatchedwa "bioflavonoids" -amakonda kugulitsidwa monga zakudya zowonjezera zakudya.
Stilbenes ndi gulu laling'ono la mankhwala ndi resveratrol mwinamwake odziwika kwambiri komanso omwe amaphunzira kwambiri. Resveratrol imapezeka mu vinyo wofiira, blueberries, cranberries, ndi mtedza. Kugwiritsa ntchito zakudya zimenezi zakhudzana ndi thanzi labwino la mtima.
N'zovuta kudziŵa kuchuluka kwa phindu limenelo kumabwera kuchokera ku resveratrol. Ngakhale mafukufuku a labotale amasonyeza kuti zimagwira ntchito monga antioxidant ndi anti-inflammatory agent mu zinyama zina za ma laboratory, pali kufufuza kochepa komwe kumasonyeza kuti zimakhala ndi zotsatira zenizeni pa umoyo waumunthu.
Mankhwalawa amapezeka mu nyemba, tirigu, mbewu, zipatso, algae, ndi masamba. Zopindulitsa kwambiri zimaphatikizapo fakisi ndi mbewu za sesame.
Kudya chakudya chokhala ndi lignans kungakhale kothandiza kwa thanzi la mtima, koma kufufuza kafukufuku pa anthu kawirikawiri ndi khalidwe lapansi. Komanso, sizovuta kudya ma lignans ambiri pokhapokha ngati mumawatenga monga zakudya zowonjezera zakudya kapena kupatsa mbewu zowonongeka.
Polyphenol Supplements
Ma polyphenols, monga epigallocatechin gallate (EGCG) ndi resveratrol, amagulitsidwa monga zakudya zowonjezera zakudya, zomwe zimagulitsidwa ngati antioxidants. Kafukufuku wamakono akusonyeza kuti mudzapeza phindu lopindulitsa mukalandira mapuloteni anu ku zakudya m'malo mowonjezera mavitamini.
Kuti muwone kuti mumadya polyphenols ambiri, mukhoza kuyesa:
- Yambani ndi kadzutsa kamene kali ndi tirigu wambiri ndi khofi.
- Sungani zipatso m'malo mwa maswiti kapena ma cookies.
- Idyani saladi kapena msuzi wa masamba ndi chakudya chamadzulo.
- Tengerani mbale yanu yamadzulo ndi zophika ndi kudula nyama ndi tchizi.
- Sangalalani ndi zipatso monga chakudya chokwanira ngati muli ndi njala.
Mawu Ochokera
Umboni ukutsindika kuti polyphenols ndi opindulitsa ku thanzi lanu, ngakhale pali mafunso ochuluka oti ayankhidwe. Koma n'zoonekeratu kuti kudya zakudya zamtundu uwu ndi zabwino kwa inu. Sankhani zakudya zokwanira ndi zipatso zambiri, masamba atsopano, mbewu zonse, ndi nyemba ndipo mumakhala ndi polyphenols ambiri.
> Zotsatira:
> Khurana S, Venkataraman K, Hollingsworth A, Piche M, Tai TC. Polyphenols: Ubwino wa Mapulogalamu a Mtima M'maganizo ndi Okalamba. Mavitamini. 2013; 5 (10): 3779-3827. lembani: 10.3390 / nu5103779.
> Mtsinje wa Novelle, Wahl D, Diequez C, Bernier M, wa Cabo R. Resveratrol Supplementation: Kodi Tili Pano Ndi Kuti? Maphunziro Ofufuza Achikulire. 2015; 21: 1-15. lembani: 10.1016 / j.arr.2015.01.002.
> Singhal K, Rah N, Gupta K, Singh S. Zopindulitsa Zambiri za Teyi Yobiriwira Ndi Zotsatira za Genetic. 2017; 21 (1): 107-114. do: 10.4103 / 0973-029X.203758,
> Soldati L, et al. Chikoka Chakudya Chakumana ndi Khansa Yosatetezedwe. Journal of Translational Medicine. 2018; 16: 75. lembani: 10.1186 / s12967-018-1448-0.
> Ware M. N'chifukwa Chiyani Polyphenols Ndi Yabwino Kwa Inu? Nkhani Zamankhwala Masiku Ano. 2017.