Makemikari Anodyarwa Nezvokudya Zvizhinji Zvingave Zvine Utano Makomborero
Polyphenols iboka rezana rinopfuura 500 phytochemicals, izvo zvinowanzoitika micronutrients mumiti. Izvi zvinoumba simiti ruvara rwazvo uye zvinogona kubatsira kuzvidzivirira kubva kune ngozi dzakasiyana-siyana. Apo iwe unodya zvirimwa nema polyphenols, unokohwa mararamiro ehutano zvakare.
Iwe unogona kunge wakanzwa nezve phytochemicals, kusanganisira nhamba ye polyphenols, asingazvizivi.
Vanowanzotaurirwa nenyaya dzehupfumi dzinobata zvidzidzo zvekutsvakurudza. Izvi zvinogona kusanganisira chimwe chinhu kubva pawaini tsvuku, kofi, uye tei kune michero nemiriwo iyo inobatsira kuderedza cholesterol kana kuwedzera ropa, kuderedza ngozi dzechirwere cheshuga kana kenza, kana kutungamirira kune hupenyu hurefu.
Polyphenols iboka rakaoma rezvimiti-based chemicals. Zvinowanikwa mune zvekudya zvezuva nezuva uye zvinowanikwa sezvidimbu. Iwe usati waenda kune imwe nzvimbo paunotsvaka ivo kunze, zvakadaro, iyo pfungwa yakanaka kuti uzvinzwisise.
Health Benefits
Zvisikwa zvakasiyana-siyana zvinowanzobudiswa kubva kumiti uye zvinongororwa nekuda kwehutano hwavo hunobatsira. Kana zvasvika pakutsvakurudza, dzimwe nguva-asi kwete nguva dzose-ine chiitiko chinofadza murabhu.
Zvokudya zvakapfuma mu polyphenols zvechokwadi zvakakunakira iwe. Zvisinei, zvakaoma kuziva kuti zvizhinji zvezvibatsiro izvi ndezvipi zvichibva kune chimwe chimiro chezvirimwa kana kuti kune zvose zvinovaka muviri, fiber, nezvimwewo zviputikemikemu zvinowanikwawo mune izvo zvokudya.
Iyo polyphenols inowanzoita se antioxidants . Vanogona kubatsira kudzivirira kukanganiswa kwemasero kubva kumahara-radicals anowanikwa nekusvibiswa, kusvuta, kudya zvokudya zvekudya, uye sechinangwa chemagetsi anowanikwa. Zvinofungidzirwawo kuti polyphenols inobatsira mumuviri uri muhurumende inopesana nokuputika. Izvi zvinobatanidzwawo nehuwandu hwehutachiwana hwezvirwere zvisingaperi.
Ma polyphenols anoverengeka, akadai sequercetin , makatekine, lignans, resveratrol, uye curcumin, anoonekwa seanopesana nekenza agents. Vanotsvakurudza vari kuramba vachidzidza zvavanoita pamagetsi ekenza saka hazvizivikanwe kana vangagona kudzivirira kenza kana kuti kune chero chinokonzerwa nekenza masero mumuviri womunhu.
Polyphenols zvakare inoita seyokuvandudza kushanda kwemidziyo yeropa uye inogona kubatsira kuderedza kuumbwa kweropa. Semuenzaniso, vatsvakurudzi vakaona kuti makatekine muti anogona kuva nekwanisi yekuderedza kushandiswa kunokonzera kubvongodzwa kwemariti
Mitauro yePolphenols
Kufunga maererano nekemikemikari, iyo polyphenols yose ine zvipfeko zvakafanana zvakafanana nemakumbo. Iwe unogona kuvaudza zvakaparadzana nehuwandu hwezvindori uye mamwe malekoro akabatanidzwa kune zvindori izvo. Nokudaro, polyphenols yakaiswa mumapoka mana akasiyana zvichienderana nezvakasiyana-siyana: phenolic acids, flavonoids, stilbenes, uye lignans.
Phenolic acids inosanganisira makemikari anowanikwa mukofi, tei, mazambiringa, waini tsvuku, mabriji, chiwi michero, plums, apuro, uye cherries. Dzinowanikwa mune dzimwe michero nemagumbeko zvakare, uye kunyange zviyo uye zviyo.
Phenolic acids inowedzera mukudya uye nyore nyore kupinda mumasvingo emakumbo ako emukati.
Iwe haufaniri kunge uine dambudziko rakawanda rinopedza zvakakwana kwavari. Pakati pese, phenolic acids inoshanda semasikirwe asi inoratidzika seinosimudzira mararamiro anopesana nemumuviri mumuviri.
Flavonoids iboka re polyphenols iro rinoshanda sezvose antioxidants uye anti-inflammatory agents. Dzinopatsanurwa mumapoka akawanda: flavones, flavonols, flavanones, isoflavones, anthocyanidins, chalcones, uye makatekine.
Flavonoid inowanikwa mune zvakasiyana-siyana zvezvokudya zvakadyarwa, kusanganisira michero, miriwo, maruva, waini tsvuku, uye green tea. Flavonoids-dzimwe nguva inonzi "bioflavonoids" -inowanzotengeswa sezvokudya zvinowedzera.
Stilbenes iboka duku remakemikari uye resveratrol zvichida ndiyo inonyanya kuzivikanwa uye yakanyanya kudzidza. Resveratrol inowanikwa muwaini tsvuku, blueberries, cranberries, uye marangi. Kushandisa zvokudya izvi zvakabatanidzwa nehutano hwehutano hwemoyo.
Zvakaoma kuziva kuti zvakawanda zvezvibatsiro izvi zvinouya kubva ku resveratrol. Kunyange zvazvo nyanzvi dzeongororo dzichiratidza kuti inoshanda seiri yose antioxidant uye anti-inflammatory agent mune dzimwe mhuka dzebhroreta, pane tsvakurudzo shoma shoma inoratidza kuti ine mhedzisiro yehutano hwevanhu.
Lignans inowanikwa mumasango, zviyo, zviyo, michero, zvinyorwa, uye mimwe miriwo. Iyo yakanakisisa inowanikwa inosanganisira firk uye mbeu yeesame.
Kudya chikafu chinopfuma mu lignans kunogona kunge kwakanaka kune utano hwemwoyo, asi kuongororwa kwevanhu vanhu kazhinji kunowedzera pasi. Uyewo, hazvisi nyore kudya zvakawanda zveignans kunze kwekuti iwe uzvitora sezvokudya zvinowedzera kana kuisa pasi spoonfuls yembeu yeflakisi.
Polyphenol Supplements
Mamwe mapephenols, akadai se epigallocatechin gallate (EGCG) uye resveratrol, anotengeswa sezvokudya zvinowedzera, zvinowanzobatwa seva antioxidants. Tsvakurudzo yezvino inoratidza kuti iwe uchawana zvakanakisisa kana ukawana yako polyphenols kubva pane zvekudya panzvimbo yekuwedzera.
Kuti uone kuti iwe unodya zvakawanda zve polyphenols, ungaedza:
- Tanga nechingwa chekudya chamangwanani chine zviyo zvakakwana-zviyo uye kofi.
- Nyoka yezvibereko zvitsva panzvimbo yevhisi kana maconki.
- Idya saladi kana muto wezvirimwa nechingwa.
- Takura ndiro yako yekudya yezvokudya nemagetsi uye ucheke zvakare pane nyama yakakura uye chesi.
- Fara majikiji sechingwa chekurara kana iwe uine nzara.
Shoko Rinobva
Icho uchapupu huri kuvharidza kuti polyphenols inobatsira hutano hwako, kunyange zvichiripo mibvunzo yakawanda inofanira kupindurwa. Izvi zvakajeka, zvakadaro, kuti kudya zvokudya zvakakwirira mumamakemikari aya ari akanaka kwauri. Sarudza kudya kwakanyatsonaka nemichero yakasiyana-siyana, miriwo mitsva, mbeu yose, uye marumusi uye uchawana zvakawanda zvepolphenols.
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