Izvo Zvakakosha Hutano Perks yeFlavonoids

Zvemukati

• Chii chinonzi Flavonoids?
• Zvakanakira maFlavonoids
• Maitiro Ekudya Zvakawanda Flavonoid Zvekudya
• Ongororo ye

Kudya kune hutano kwakanakira pfungwa dzako sezvazvakaita nemuviri wako. Uye kana yako iine akawanda mabriji, maapuro, uye tii - zvese zvekudya zvakapfuma mune chimwe chinhu chinonzi flavonoids - uri kuzvimisikidza wega ramangwana rakajeka.

Hezvino izvo zvaunoda kuziva nezve flavonoids, uye izvo zvinodyiwa zveflavonoid zvekuisa pazviri, stat.

Chii chinonzi Flavonoids?

Flavonoids imhando yepolyphenol, chinhu chinobatsira muzvirimwa zvinobatsira kukwezva zvipembenene, kurwisa kushungurudzika kwezvakatipoteredza (senge hutachiona hutachiona), uye kugadzirisa kukura kwesero, sekureva kweLinus Pauling Institute kuOregon State University.

Zvakanakira maFlavonoids

Yakaputirwa nema antioxidants, flavonoids yakaratidzirwa mukutsvagisa kubatsira kudzikisa kuzvimba mumuviri, izvo zvakabatanidzwa nezvirwere zvakaita seshuga, chirwere chemwoyo, uye gomarara. Flavonoids yakawanikwa iine anti-chirwere cheshuga, sekuvandudza insulin kudzivirira, kudzikisira hyperglycemia (aka shuga yepamusoro yeropa), uye kugadzirisa glucose kushivirira mumhuka ine chirwere cheshuga 2, paInstitute. Case in point: Mune ongororo yevanhu vangangoita makumi matatu, avo vaive neakanyanya flavonoid yekudyiwa vaive ne10 muzana njodzi yakaderera yechirwere cheshuga kupfuura avo vaidya zvishoma.

Uyezve, flavonoids inogona kunge inoshamisa kuhuropi hwako. Zvinoenderana nekutsvagisa kwepasirese kwakaburitswa munguva pfupi yapfuura mu AmericanNyaya yeClinical Nutrition, flavonoids kubva kuchikafu inogona kubatsira kudzivirira kubva kuchirwere cheAlzheimer uye kuora mwoyo. "Pakanga pane kuderedzwa kwe80 muzana mungozi kune avo vaidya zvokudya zvine huwandu hwakawanda hweflavonoids," anodaro munyori mukuru wekudzidza Paul Jacques, chiremba wezvirwere zvinovaka muviri paTufts University. "Chaive chiitiko chinoshamisa."

Vatsvakurudzi vakaongorora vanhu vaiva nemakore makumi mashanu uye kukwira kwemakore makumi maviri, kusvikira zera apo dementia inowanzotanga kuitika. Asi Jacques anoti munhu wese, kunyangwe akura sei, anogona kubatsirwa. "Ongororo dzekare dzekiriniki dzevakuru vechidiki dzakaona kuti kushandiswa kwepamusoro kweflavonoid-rich berries kunobatanidzwa nepamusoro pekuziva," anodaro. "Mharidzo ndeyekuti chikafu chine hutano chinotanga pakutanga muhupenyu - kunyangwe kutanga pakati pehusiku - chine mukana wekubatsira kudzikisa njodzi yako yekuora mwoyo." (Zvakaenderana: Maitiro ekugadzirisa chikafu chako chezera rako)

Maitiro Ekudya Zvakawanda Flavonoid Zvekudya

Iwe unoziva flavonoids inouya nezvinodiwa - asi unozviwana sei? Kubva pane zvekudya zve flavonoid. Kune matanhatu makuru madiki eflavonoids, kusanganisira matatu marudzi akaongororwa mu AmericanNyaya yeClinical Nutrition kudzidza: anthocyanins mublueberries, sitirobheni, uye waini tsvuku; flavonols mueiii, maapuro, mapeari uye bhuruu; uye flavonoid polymers mutii, maapuro, uye mapeya.

Nepo mamwe eaya maflavonoid aripo seanowedzera, kuwana iwo kuburikidza nekudya kwako uchibatsirwa neflavonoid chikafu chingave sarudzo iri nani. "Flavonoids inowanikwa mune zvekudya zvine zvimwe zvakawanda zvinovaka muviri uye phytochemicals zvinogona kusangana nazvo kupa mabhenefiti atakaona," anodaro Jacques. "Ndosaka kudya kuchikosha."

Neraki, iwe haufanire kudya toni yezvikafu zve flavonoid kuti uwane mabhenefiti. "Vadzidzi vedu vezvidzidzo vane njodzi yakaderera yechirwere cheAlzheimer vakadya paavhareji makapu manomwe kusvika masere eblueberries kana sitirobheri pamwedzi," anodaro Jacques. Izvo zvinoshanda kune mashoma mashoma mazuva mashoma ega ega. Kungonakidzwa nazvo zvachose ndiko kunoratidzika kuita mutsauko: Vanhu vakadya zvidiki zvishoma zvezvikafu izvi (zvinenge zvisina michero) vaive nemukana wakapetwa kaviri kana kana wekuita chirwere cheAlzheimer uye kukanganiswa kwedementia kwakabatana.

Hungwaru kugadzira michero, kunyanya blueberries, sitirobheri, uye mablackberries, chikamu chenguva dzose chekudya kwako kune hutano, pamwe nemaapuro nemapeya. Uye svinura imwe tii yakasvibira uye nhema - avo vane yakanyanya flavonoid yekudya muchidzidzo vakanwa zvishoma zvishoma kupfuura mukombe pazuva, anodaro Jacques.

Kana zviri zvinhu zvinonakidza, "kana uine waini, ita kuti ive tsvuku, uye kana uchidya chikafu, chokoreti yakasviba, ine rudzi rweflavonoid, haisi nzira yakaipa yekuenda," anodaro Jacques, a. chokoreti anoda pachake. "Ndidzo sarudzo dziri nani dzaungasarudza nekuti kune pundutso kwavari."

Rakaumbwa Magazini, Gumiguru 2020 nyaya

• NaPamela O'Brien
• NaMegan Falk

Ongororo ye