Zvepamusoro Zvekudya nePolyphenols

Zvemukati

• Chii chinonzi polyphenols?
• 1. Clove uye dzimwe nguva
• 2. Cocoa poda uye chokoreti yakasviba
• 3. Michero
• 4. Miti isiri-berry
• 5. Bhinzi
• 6. Nzungu
• 7. Muriwo
• 8. Soy
• 9. Nhema uye girini tii
• 10. Waini tsvuku
• Njodzi dzinogona kuitika uye matambudziko
• Tora woenda nazvo

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Chii chinonzi polyphenols?

Polyphenols micronutrients yatinowana kuburikidza nezvimwe zvinodyarwa-zvinodyiwa. Izvo zvakazara nema antioxidants uye zvinogona kubatsira hutano. Zvinofungidzirwa kuti polyphenols inogona kusimudzira kana kubatsira kurapa nyaya dzekugaya, huremu hwekutarisira, chirwere cheshuga, neurodegenerative chirwere, uye chirwere chemoyo.

Iwe unogona kuwana polyphenols nekudya chikafu chine izvo. Iwe unogona zvakare kutora zvinowedzera, izvo zvinouya muhupfu uye capsule mafomu.

Polyphenols inogona kunge iine akawanda asingadiwe mhedzisiro, zvisinei. Izvi zvinowanzoitika kana uchitora polyphenol zvinowedzera pane kuzviwana zvakasarudzika kuburikidza nechikafu. Rwunowanzoitika mhedzisiro neicho chakasimba humbowo hwesainzi kugona kwepolyphenols kune.

Zviitiko zvinokonzeresa chiitiko che polyphenols mumuviri zvinosanganisira metabolism, kupinza kwemukati, uye bioavailability yeiyo polyphenol. Kunyangwe zvimwe zvekudya zvingave zvine yakakwira polyphenol mazinga kupfuura mamwe, izvi hazvireve kuti zvinonwiwa uye zvinoshandiswa pamitengo yepamusoro.

Verenga pamusoro kuti udzidze iyo polyphenol zvemukati zvezvikafu zvakawanda. Kunze kwekunge zvataurwa neimwe nzira, nhamba dzese dzinopihwa mumamirigiramu (mg) pa100 gramu (g) ​​yechikafu.

1. Clove uye dzimwe nguva

Mune iyo yakaratidza izvo zana zvekudya zvakapfuma mu polyphenols, mavhavha akabuda pamusoro. Clove dzaive nemamiriyoni gumi neshanu neshanu neshanu emadhora em polyphenols pa100 g yemakarobe. Paive paine akati wandei mamwe emwaka ane madanho epamusoro, futi. Izvi zvaisanganisira peppermint yakaomeswa, inova wechipiri ne11,960 mg polyphenols, uye nyeredzi anise, iyo yakauya yechitatu ne5,460 mg.

Tenga mavhavha online.

2. Cocoa poda uye chokoreti yakasviba

Kocoa poda yaive chikafu chakaonekwa, iine 3,448 mg polyphenols pa100 g yeupfu. Hazvishamise kuti chokoreti yakasviba yakawira padhuze neshure kwechinyorwa uye yakaverengerwa sere ne 1,664 mg. Chokoreti yemukaka iri zvakare pane iyo rondedzero, asi nekuda kweayo ezasi ecocoa zvemukati, inowira zvakanyanya pasi pasi pechinyorwa pane nhamba 32.

Tsvaga sarudzo yecocoa powder uye yakasviba chokoreti online.

3. Michero

Mhando dzakasiyana dzemhando dzemabriji dzakapfuma muma polyphenols.Izvi zvinosanganisira zvakakurumbira uye zviri nyore kuwana mabriji senge:

• highbush blueberries, iine 560 mg polyphenols
• mablackberries, ane 260 mg polyphenols
• mastrawberry, ane 235 mg polyphenols
• tsvuku raspberries, ine 215 mg polyphenols

Iyo bheri ine yakanyanya polyphenols? Nhema chokeberry, iyo inopfuura anopfuura zana g.

4. Miti isiri-berry

Mabheri haasi iwo chete michero ine yakawanda polyphenols. Sekureva kweAmerican Journal of Clinical Nutrition, huwandu hwakawanda hwemichero hune huwandu hwakakura hwepolyphenols. Izvi zvinosanganisira:

• nhema currants, iine 758 mg polyphenols
• plums, iine 377 mg polyphenols
• Cherry inotapira, ine 274 mg polyphenols
• maapuro, ane 136 mg polyphenols

Michero yemichero senge muto wemaapuro uye mutamba wedamba unewo huwandu hwakawanda hweiyi micronutrient.

5. Bhinzi

Bhinzi ine huwandu hukuru hwezvikafu zvinovaka muviri, saka hazvishamise kuti ivo zvakasikwa vane huwandu hwakakura hwepolyphenols. Nyemba nhema uye chena bhinzi kunyanya zvine. Bhinzi nhema dzine 59 mg pa100 g, uye bhinzi chena dzine 51 mg.

Tenga bhinzi pano.

6. Nzungu

Nutsu inogona kuve yakakwira mucaloric kukosha, asi ivo vanorongedza zvine simba chikafu chekuvaka. Havasi ivo chete vakazara mapuroteni; mamwe marimu zvakare ane yakakwira polyphenol zvemukati.

Imwe yakawana akakosha mazinga epolyphenols mune akati wandei eiri mbishi uye yakakangwa nzungu. Nuts dzakakwirira mumapolyphenols dzinosanganisira:

• hazelnuts, iine 495 mg polyphenols
• walnuts, iine 28 mg polyphenols
• maamondi, ane 187 mg polyphenols
• pecans, iine 493 mg polyphenols

Tenga nzungu pamhepo.

7. Muriwo

Kune miriwo yakawanda ine polyphenols, asi kazhinji inowanzove ishoma pane michero. Muriwo une huwandu hwakawanda hwe polyphenols unosanganisira:

• artichokes, ine 260 mg polyphenols
• chicory, ine 166-235 mg polyphenols
• tsvuku hanyanisi, iine 168 mg polyphenols
• sipinashi, ine 119 mg polyphenols

8. Soy

Soy, mumhando dzayo dzakasiyana siyana nezvikamu, zveiyi micronutrient yakakosha. Aya mafomu anosanganisira:

• soy tempeh, ine 148 mg polyphenols
• hupfu hwe soy, ine 466 mg polyphenols
• tofu, ine 42 mg polyphenols
• soy yogati, ine 84 mg polyphenols
• soybean inomera, iine 15 mg polyphenols

Tenga hupfu hwe soy pano.

9. Nhema uye girini tii

Unoda kuizunza? Mukuwedzera kune yakakwira-fiber michero, nzungu, uye miriwo, ese ari maviri ane huwandu hwakawanda hwepolyphenols. Nhema tii wachi mukati ine 102 mg polyphenols pa100 milliliters (mL), uye green tii ine 89 mg.

Tsvaga matema matema uye girini tii online.

10. Waini tsvuku

Vanhu vazhinji vanonwa girazi rewaini tsvuku manheru ega ega kune ma antioxidants. Iyo iri muwaini tsvuku inobatsira kune iyo antioxidant kuverenga. Waini tsvuku ine huwandu hwe104 mg polyphenols pa100 mL. Rosé newaini chena, nepo isingabatsiri, ichine chunk yakanaka ye polyphenols, iine 100 mL yeimwe neimwe ine gumi mg polyphenols.

Njodzi dzinogona kuitika uye matambudziko

Kune dzimwe njodzi uye matambudziko anosangana ne polyphenols. Izvi zvinoita kunge zvinonyanya kuve nechekuita nekutora polyphenol zvinowedzera. Kutsvaga kwakawanda kunodiwa kuti uongorore njodzi chaiyo yezvinetso izvi, zvinosanganisira:

• carcinogenic mhedzisiro
• genotoxicity
• nyaya dzehutachiona
• estrogenic chiitiko mune isoflavones
• kushamwaridzana nemimwe mishonga yemishonga

Tora woenda nazvo

Polyphenols ane simba micronutrients inodiwa nemuviri wedu. Ivo vane zvakawanda zvehutano mabhenefiti ayo anogona kupa dziviriro kubva mukuvandudzika kwekenza, chirwere chemwoyo, osteoporosis, uye chirwere cheshuga. Zvakanakisisa kudya polyphenols kuburikidza nezvikafu zvakasikwa zvine izvo, panzvimbo pekushandisa zvakagadzirwa zvakagadzirwa, izvo zvinogona kuuya nemimwe mhedzisiro. Kana iwe ukatora zvinowedzera, ita shuwa kuti zvinogadzirwa kubva kune inoremekedzwa kambani ine yepamusoro mhando yekutsvaga.