Chii chinonzi Polyphenols? Mhando, mabhenefiti, uye Zvekudya Zvinyorwa

Zvemukati

• Chii chinonzi polyphenols?
• Mhando dze polyphenols
• Hutano mabhenefiti epolyphenols
• Dai kudzikisa mashuga eropa
• Inogona kudzikisa njodzi yako yechirwere chemwoyo
• Inogona kudzivirira kugwamba kweropa
• Inogona kudzivirira kubva pagomarara
• Inogona kukurudzira kugaya kwakanaka
• Inogona kukurudzira huropi kushanda
• Chikafu chakapfuma muma polyphenols
• Zvibereko
• Muriwo
• Mbesa
• Nuts uye mbeu
• Zviyo
• Miriwo nezvinonhuwira
• Zvimwe
• Ko zvakadii polyphenol zvinowedzera?
• Njodzi dzinogona kuitika uye mhedzisiro
• Chinokosha

Polyphenols chikamu chemiti yemiti inopa akasiyana mabhenefiti ehutano.

Kugara uchishandisa polyphenols inofungidzirwa kuti inowedzera kugaya uye hutano hwehuropi, pamwe nekudzivirira kubva kuchirwere chemoyo, mhando 2 chirwere cheshuga, uye kunyangwe mamwe kanzura.

Waini tsvuku, chokoreti yakasviba, tii, uye maabriji ndiwo mamwe eanonyanyo kuzivikanwa masosi. Asi, zvimwe zvakawanda zvekudya zvakare zvinopa huwandu hwakakura hweaya makomponi.

Ichi chinyorwa chinoongorora zvese zvaunoda kuti uzive nezve polyphenols, kusanganisira zvinogoneka zvekudya.

Chii chinonzi polyphenols?

Polyphenols chikamu chemakomputa anowanikwa muzvikafu zvezvirimwa, senge michero, miriwo, miriwo, zvinonhuwira, tii, chokoreti yakasviba, uye waini.

Vanogona kuita se antioxidants, zvichireva kuti vanogona kudzikisira mahara radicals akashata ayo anogona kukuvadza maseru ako uye nekuwedzera njodzi yako yemamiriro akaita sekenza, chirwere cheshuga, uye chirwere chemwoyo ().

Polyphenols inofungidzirwawo kudzikisa kuzvimba, iyo inofungidzirwa kuti ndiyo honzeri yezvirwere zvakawanda zvisingaperi (,).

Mhando dze polyphenols

Dzinopfuura zviuru zvisere zvemarudzi epolyphenols akaonekwa. Ivo vanogona kuiswazve kuiswa mumapoka makuru mana (,):

• Flavonoids. Aya maakaunzi anotenderedza 60% yeese polyphenols. Mienzaniso inosanganisira quercetin, kaempferol, katekini, uye anthocyanins, ayo anowanikwa mune zvekudya zvakaita semaapuro, hanyanisi, chokoreti yakasviba, uye kabichi tsvuku.
• Phenolic acids. Iri boka rinoverengera kwakatenderedza 30% yeese polyphenols. Mienzaniso inosanganisira stilbenes uye lignans, ayo anonyanya kuwanikwa mumichero, miriwo, zviyo zvese, uye mhodzi.
• Polyphenolic amides. Ichi chikamu chinosanganisira capsaicinoids mune chili mhiripiri uye avenanthramides mune oats.
• Mamwe polyphenols. Iri boka rinosanganisira resveratrol muwaini tsvuku, ellagic acid mumabriji, curcumin mu turmeric, uye lignans mumbeu yeflakisi, mbeu yesame, uye zviyo zvese.

Huwandu uye mhando yemapolyphenols muzvikafu zvinoenderana nechikafu, kusanganisira mabviro acho, kuibva, uye marimirwo, kutakurwa, kuchengetwa uye kugadzirirwa.

Polyphenol-ine zvinowedzera zviripo zvakare. Nekudaro, ivo vangangove vasinganyanyobatsira pane polyphenol-akapfuma chikafu ().

Polyphenols anobatsira ekudyara masanganiswa ane antioxidant zvivakwa zvinogona kubatsira kukuchengetedza uine hutano uye kudzivirira kubva kuzvirwere zvakasiyana siyana. Zvinogona kukamurwa kuita flavonoids, phenolic acid, polyphenolic amides, uye mamwe polyphenols.

Hutano mabhenefiti epolyphenols

Polyphenols yakabatanidzwa kune akasiyana hutano mabhenefiti.

Dai kudzikisa mashuga eropa

Polyphenols inogona kubatsira kudzikisa mashuga eropa rako, zvichipa njodzi yakaderera yerudzi rwechipiri chirwere cheshuga.

Izvi zvinodaro nekuti polyphenols inogona kudzivirira kuparara kwesitashi mumashuga akareruka, ichideredza mukana weshuga yeropa masiki mushure mekudya ().

Aya makomponi anogona zvakare kubatsira kukurudzira kuvharirwa kwe insulin, mahormone anodikanwa kuvhara shuga kubva muropa rako kupinda mumaseru ako uye chengetedza mashuga eropa rako akatsiga ().

Zvidzidzo zvakasiyana zvinowedzera kubatanidza kudya kwepolyphenol-kwakapfuma kudzikisa kutsanya kweshuga yeropa, kukwirira kweglucose kushivirira, uye kuwedzera insulin senzwi - zvese zvakakosha kudzikisa njodzi yako yerudzi rwechipiri chirwere cheshuga ().

Mune kumwe kuongorora, vanhu vanodya huwandu hwakanyanya hwezvikafu zvine polyphenol-vane hupfumi hwasvika pa57% panjodzi yekukudziridza mhando 2 chirwere cheshuga pamusoro pemakore 2-4, zvichienzaniswa neavo vanodya yakaderera ().

Pakati pepolyphenols, kutsvagisa kunoratidza kuti anthocyanins inogona kupa yakanyanya antidiabetic mhedzisiro. Ivo vanowanzo kuwanikwa mune tsvuku, yepepuru, uye bhuruu chikafu, senge ma berries, currants, uye mazambiringa (,).

Inogona kudzikisa njodzi yako yechirwere chemwoyo

Kuwedzera polyphenols kuchikafu chako kunogona kusimudzira hutano hwemwoyo.

Nyanzvi dzinotenda kuti izvi zvinonyanya kukonzerwa ne antioxidant zvimiro zve polyphenols, izvo zvinobatsira kudzora kusingaperi kwekuzvimba, njodzi yechirwere chemoyo (,,).

Ongororo mbiri dzichangoburwa dzinobatanidza polyphenol inowedzera kudzikisa BP uye LDL (yakaipa) cholesterol mazinga, pamwe neakakwira HDL (akanaka) cholesterol (,).

Imwe ongororo yakawana 45% yakaderera njodzi yekufa kubva kuchirwere chemoyo kune avo vane yakakwira enterolactone mazinga, anova mucherechedzo weLignan kudya. Lignans imhando yepolphenol inowanzo kuwanikwa mumbeu yefilakisi uye zviyo zvakakwana ().

Inogona kudzivirira kugwamba kweropa

Polyphenols inogona kudzikisira njodzi yako yekukura kweropa.

Kugwamba kweropa kunoumbwa kana maplatelet anotenderera muropa rako achitanga kuumbana. Maitiro aya anozivikanwa seplatelet kuwanda uye anobatsira mukudzivirira kubuda kweropa kwakanyanya.

Nekudaro, kuwanda kweplatelet kuwanda kunogona kukonzeresa kugwamba kweropa, iro rinogona kuve nehutano husina kunaka, kusanganisira yakadzika vein thrombosis, sitiroko, uye pulmonary embolism ().

Sekuyedza bvunzo-chubhu uye zvidzidzo zvemhuka, polyphenols inogona kubatsira kudzikamisa platelet kuwanda maitiro, nekudaro ichidzivirira kuumbwa kweropa clots (,,).

Inogona kudzivirira kubva pagomarara

Tsvagiridzo inogara ichibatanidza kudya kwakapfuma muzvikafu zvezvirimwa kune njodzi yakaderera yekenza, uye nyanzvi zhinji dzinofunga kuti polyphenols ndiwo mamwe anokonzeresa izvi (, 21,).

Polyphenols ine yakasimba antioxidant uye inorwisa-kupisa mhedzisiro, ese ari maviri anogona kubatsira kudzivirira kenza (23).

Ongororo ichangoburwa yeongororo-chubhu zvidzidzo zvinoratidza kuti polyphenols inogona kuvharira kukura uye kukura kwemasero emukenza akasiyana (.

Muvanhu, zvimwe zvidzidzo zvinobatanidza makiropa eropa epolphenol kudya kune njodzi yakaderera yemazamu nekenza yeprostate, nepo vamwe vasina chavanowana. Naizvozvo, zvimwe zvidzidzo zvinodiwa pasati paitwa mhedziso dzakasimba ().

Inogona kukurudzira kugaya kwakanaka

Polyphenols inogona kubatsira kugaya nekusimudzira kukura kweanobatsira gut mabhakitiriya uku uchidzivirira zvinokuvadza (,).

Semuenzaniso, humbowo hunoratidza kuti polyphenol-yakafuma tii inotora inogona kusimudzira kukura kweinobatsira bifidobacteria ().

Saizvozvowo, green tea polyphenols inogona kubatsira kurwisa mabhakitiriya anokuvadza, kusanganisira C. difficile, E. Coli, uye Salmonella, pamwe nekuvandudza zviratidzo zvechirwere chepectic ulcer (PUD) uye chirwere chinoputira chirwere (IBD) (,).

Uyezve, humbowo huri kubuda hunoratidza kuti polyphenols inogona kubatsira maprobiotic kubudirira uye kurarama. Aya mabhakitiriya anobatsira anoitika mune zvimwe zvekudya zvakaviriswa uye anogona kutorwa mune yekuwedzera fomu. Nekudaro, imwe ongororo inodiwa ().

Inogona kukurudzira huropi kushanda

Kudya kwePolyphenol-kwakapfuma kunogona kusimudzira kutarisisa kwako uye ndangariro.

Imwe yedzidzo inoshuma kuti kunwa muto wemazambiringa, uyo unowanzove wakapfuma muma polyphenols, zvakabatsira zvakanyanya kusimudzira ndangariro kune vakura vane hurema hwepfungwa hushoma mumavhiki mashoma se12 ().

Vamwewo vanoti cocoa flavanols inogona kusimudzira kuyerera kweropa kuenda muuropi uye yakabatanidza aya polyphenols nekuvandudza kushanda ndangariro nekutarisa (,,,).

Saizvozvo, iyo polyphenol-yakapfuma chirimwa chinobviswa Ginkgo biloba inoita kunge inowedzera ndangariro, kudzidza, uye kuisa pfungwa. Yakave zvakare yakabatanidzwa nekuvandudzwa kwehuropi chiitiko uye pfupi-pfupi ndangariro kune avo vane dementia ().

Polyphenols inogona kubatsira kudzivirira kuwanda kweropa, kudzikisa mashuga eropa, uye kudzikisa chirwere chemoyo chirwere. Vanogona zvakare kukurudzira huropi kushanda, kugadzirisa kugaya, uye kupa kumwe kudzivirira kubva kugomarara, kunyangwe kutsvagurudza kuri kudikanwa.

Chikafu chakapfuma muma polyphenols

Kunyangwe tii, chokoreti yakasviba, waini tsvuku, uye mabriji ingangove masosi anozivikanwa kwazvo epolyphenols, zvimwe zvakawanda zvekudya zvinewo huwandu hwakawanda hweaya makomputa anobatsira.

Heano makumi manomwe neshanu ezvokudya zvakapfuma mumapolyphenols, akanyorwa nechikamu ().

Zvibereko

• maapuro
• apurikoti
• chokeberries nhema
• nhema uye tsvuku currants
• nhema nhema mabheri
• mazambiringa matema
• mablackberries
• blueberries
• cherries
• mazambiringa
• mazambiringa
• ndimu
• nectarines
• mapichisi
• mapepa
• matamba
• plums
• raspberries
• mastrawberry

Muriwo

• artichokes
• asparagasi
• broccoli
• karoti
• endives
• mbatatisi
• tsvuku chicory
• lettuce tsvuku
• tsvuku uye yero hanyanisi
• sipinashi
• shallots

Mbesa

• bhinzi nhema
• tempeh
• tofu
• soybean inomera
• nyama yesoya
• mukaka we soy
• soy yogati
• bhinzi chena

Nuts uye mbeu

• maamondi
• chestnuts
• nzungu
• mbeu yefilakisi
• pecans
• walnuts

Zviyo

• oats
• rye
• gorosi rose

Miriwo nezvinonhuwira

• caraway
• mbeu yeselery
• sinamoni
• mavhavha
• kumini
• curry upfu
• basil rakaomeswa
• yakaoma marjoram
• parsley yakaoma
• peppermint yakaoma
• pfumo rakaomeswa
• ndimu verbena
• Mexican oregano
• rosemary
• sage
• nyeredzi anise
• thyme

Zvimwe

• nhema tii
• capers
• cocoa upfu
• kofi
• chokoreti yakasviba
• Tsangamidzi
• green tea
• maorivhi nemafuta emuorivhi
• mafuta akabatwa chibharo
• waini tsvuku
• vhiniga

Kusanganisira zvekudya kubva kune yega yega yezvikamu izvi mukudya kwako zvinokupa iwe akasiyana siyana polyphenols.

Zvizhinji zvekudya zvekudyara zvakasikwa zvakapfuma muma polyphenols. Kusanganisira dzakasiyana siyana dzeichi chikafu mune chako chikafu inzira huru yekusimudzira kutora kwako kweizvi zvinobatsira zvinovaka muviri.

Ko zvakadii polyphenol zvinowedzera?

Zvekuwedzera zvine mukana wekupa yakaenzana dosi yepolyphenols. Nekudaro, ivo zvakare vane akati wandei zvingangokanganisa.

Kutanga, zvinowedzerwa hazvina kuratidzwa zvinogara zvichipa mabhenefiti akafanana nezvikafu zvine polyphenol, uye hazvina kana chimwe chemimwe michina yemiti yemiti inowanzo kuwanikwa muzvikafu zvese.

Zvakare, polyphenols inoita kunge inoshanda zvakanyanya kana ichipindirana nezvimwe zvakawanda zvinovaka muviri zvakasikwa zvinowanikwa muzvikafu. Parizvino hazvizivikanwe kana polyphenols yakasarudzika, seiya ari mune zvinowedzera, inoshanda seayo anowanikwa muzvikafu (,).

Chekupedzisira, polyphenol inowedzera haina kudzorwa, uye mazhinji ane madhizaini kakapetwa kazana pane aya ari muzvikafu. Kumwe kutsvagurudza kunodiwa kumisikidza yakachengeteka uye inoshanda madheji, uye hazvizivikanwe kana aya makuru madosi anobatsira (,).

Polyphenol inowedzera inogona kusapa izvo zvakafanana hutano mabhenefiti sepolyphenol-akapfuma chikafu. Anoshanda uye akachengeteka madheji haasati atsanangurwa.

Njodzi dzinogona kuitika uye mhedzisiro

Zvikafu zvine polyphenol zvakachengeteka kune vanhu vazhinji.

Izvo zvakafanana hazvigone kutaurwa nezve zvinowedzera, izvo zvinowanzopa huwandu hwakawanda kwazvo hwe polyphenols pane izvo zvinowanzo kuwanikwa mukudya zvine hutano ().

Zvidzidzo zvezvipfuwo zvinoratidza kuti yakakwira-dose polyphenol inowedzera inogona kukonzera itsvo kukuvara, mamota, uye kusaenzana mumatachiona mahormone. Muvanhu, zvinogona kukonzera njodzi yekuwedzera sitiroko uye kufa nguva isati yakwana (,).

Mamwe polyphenol-ane hupfumi anowedzera anogona kusangana nekudyiwa kwehutano kana kusangana nemishonga. Semuenzaniso, vanogona kudzora kugona kwemuviri wako kutora iron, thiamine, kana folate (,,).

Kana uine chirwere chinoshomeka chemuviri kana uri kutora mishonga, zvingave zvakanaka kutaura nemupi wako wezvehutano nezve polyphenol zvinowedzera usati watora.

Uye zvakare, zvimwe zvine polyphenol-zvakapfuma zvekudya, senge bhinzi nemapizi, zvinogona kuve zvakapfuma muma lectin. Kana ikadyiwa muhuwandu hwakawanda, lectin inogona kukonzera zviratidzo zvisingafadzi zvekugaya, senge gasi, kuzvimba, uye kugaya ().

Kana iyi iri nyaya kwauri, edza kunyudza kana kumeresa bhinzi dzako usati wadzidya, sezvo izvi zvichizobatsira kudzikisira zvirimo lectin kusvika pa50% (44, 45).

Kudya kwePolyphenol-kwakapfuma kunoonekwa sekuchengetedzeka kune vanhu vazhinji, nepo zvinowedzera zvinogona kukonzera kukuvadza kupfuura kunaka. Kuti udzikise gasi, kuzvimba, uye kugaya, edza kunyudza kana kumera mabhuremu ane polyphenol-akapfuma usati waadya.

Chinokosha

Polyphenols anobatsira macomputer mune akawanda chirimwa chikafu chinogona kuiswa mumapoka e flavonoids, phenolic acid, polyphenolic amides, uye mamwe polyphenols.

Zvinogona kunatsiridza kugaya, kushanda kwehuropi, uye huwandu hweshuga yeropa, pamwe nekudzivirira kubva kuhuropa reropa, chirwere chemwoyo, uye mamwe maronda.

Kumwe kutsvagurudza kunodiwa kuti uone inoshanda uye yakachengeteka polyphenol yekuwedzera madosi.

Naizvozvo, kwechinguvana, zvirinani kuvimba nezvikafu kwete zvekuwedzera zvekuwedzera kudya kwako kweaya makomputa ane hutano.