Menene Polyphenol, A cikin Waɗanne Abinci Aka Samu?

Polyphenolssu ne mahadi na shuka waɗanda ke ba da 'ya'yan itatuwa da kayan marmari da yawa launinsu mai haske. Wadannan mahadi na shuka suna daya daga cikin mafi kyawun antioxidants daga abinci; Yana da kaddarorin anti-mai kumburi masu amfani ga kwakwalwa, zuciya da lafiyar hanji.

fiye da 8000 nau'in polyphenol kuma ana samun su a cikin nau'ikan abinci iri-iri, kamar koren shayi, koko, goro, ganye, da kayan yaji.

Menene Polyphenol?

Polyphenols samuwa a cikin nau'ikan abinci iri-iri; 'Ya'yan itãcen marmari, cakulan duhu da kuma jan giya sune mafi shaharar tushe. A polyphenolwani fili ne na halitta wanda ya ƙunshi ƙungiyar phenolic hydroxyl fiye da ɗaya. A taƙaice, fili ne mai raka'a phenol da yawa.

Nau'in Polyphenols

Polyphenolssuna da kaddarori daban-daban dangane da adadin raka'o'in phenol da suka ƙunshi. Akwai fiye da 8,000 sanannun mahadi na polyphenolic.

Babban Darasi na Polyphenols

manyan guda hudu nau'in polyphenol yana da:

- Flavonoids

- Lignan

- phenolic acid

- Stilbenes

Hakanan, wannan darajar polyphenolKowannen su ya kasu kashi-kashi na gaba mai dauke da mahadi na polyphenolic daban-daban.

Menene Fa'idodin Polyphenols?

Polyphenols sune antioxidants

Polyphenolssune mafi yawan antioxidants daga abinci. AntioxidantsSuna taimakawa wajen yakar matsalolin da ke haifar da radicals, wadanda su ne kwayoyin da ke iya lalata kwayoyin halittarmu, da yaki da cutar kansa da kuma tsufa.

Hakanan yana da mahimmanci ga lafiyar gaba ɗaya. Domin mutanen da suke shan maganin antioxidants masu yawa suna da ƙananan mace-mace da kuma ciwon daji.

Yana rage cholesterol

Yawan cholesterol a cikin jini yana da mahimmancin haɗari ga cututtukan zuciya, waɗanda sune manyan abubuwan da ke haifar da mutuwa a duniya. Abincin da ke dauke da polyphenols Yana taimakawa wajen rage cholesterol, don haka rage haɗarin cututtukan zuciya shima.

musamman koko polyphenols Yana da matukar tasiri a rage "mara kyau" LDL cholesterol kuma yana haɓaka "mai kyau" HDL cholesterol shima. Sauran kamar man zaitun da koren shayi abinci dauke da polyphenols yana da irin wannan tasiri masu amfani.

Yana taimakawa rage hawan jini

Hawan jini wani abu ne mai hatsarin kamuwa da cututtukan zuciya. Yana iya haifar da kumburin plaque a cikin tasoshin jini ko arteries.

Wannan ginawa yana haifar da ƙarar matsa lamba, wanda ke haifar da kauri na arteries, yana ƙara haɗarin bugun zuciya ko bugun jini.

PolyphenolsYana rage hawan jini ta hanyar taimakawa wajen shakatawa endothelium, Layer na ciki na jini. Yawan zaitun da ganyen zaitun polyphenol Wannan shi ne dalili daya da ya sa man zaitun yana daya daga cikin mafi kyawun mai.

Ɗaya daga cikin binciken ya gano cewa shan 30ml na man zaitun kullum tsawon watanni hudu zai iya inganta lafiyar endothelial.

Yana taimakawa hana wasu nau'in ciwon daji

Polyphenols; oxidative danniyaYana taimakawa hana wasu cututtukan daji ta hanyar rage kumburi da haɓakar ƙwayoyin cutar kansa.

Yana da amfani ga lafiyar hanji

polyphenol Lokacin da muke cin abinci, kawai 5-10% na su suna wucewa ta cikin ƙananan hanji kuma suna shiga cikin jiki. Ragowar kashi 90-95% na gangarawa zuwa cikin hanji don biliyoyin ƙwayoyin cuta don karya su cikin ƙananan ƙwayoyin cuta. A sakamakon haka, da yawa polyphenolYana aiki azaman tushen abinci don lafiyayyen ƙwayoyin cuta a cikin mu.

Yana rage haɗarin ciwon sukari ta hanyar rage sukarin jini

Yawan sukarin jini yana ƙara haɗarin ciwon sukari. Polyphenols Yana rage haɗarin ciwon sukari ta hanyar taimakawa insulin cire sukari daga jini.

Yana da amfani ga lafiyar kashi

Damuwa da kumburi kuma suna lalata ƙasusuwa. Lalacewar kashi na iya haifar da cututtuka irin su osteoporosis wanda ke kara haɗarin karaya.

PolyphenolsYana amfani da lafiyar kashi ta hanyar rage yawan damuwa da kumburi, yayin da yake tallafawa nauyin ma'adinai na kashi ta hanyar ci gaban sababbin kwayoyin kasusuwa.

Yana rage kumburi

Kumburi yana faruwa lokacin da aka kunna tsarin rigakafi don yaƙar kamuwa da cuta. Duk da haka, idan kumburi ya dade na dogon lokaci, yana haifar da cututtuka da yawa kamar kiba, ciwon sukari da cututtukan zuciya. Polyphenols yana rage kumburi; koko polyphenols Yana da tasiri musamman wajen rage kumburi.

Taimakawa rage nauyi

Polyphenols masu kiba, masu kiba don rage kiba; Yana taimakawa wajen hana mutane masu nauyi na yau da kullun daga samun kiba. Wani bincike na baya-bayan nan ya gano hakan ya fi haka polyphenol ya gano cewa cin abinci yana da alaƙa da gagarumin raguwar nauyi a cikin mutane sama da 100.000.

Koren shayi yana da yawa a cikin polyphenols kuma shine mafi yawan abin sha bayan ruwa a ƙasashen Asiya. Mahimmanci, koren shayi yana hana samun nauyi kuma har ma yana taimakawa tare da asarar nauyi ta halitta.

Yana taimakawa rage raguwar lalacewar kwakwalwa

Yayin da muke tsufa, lafiyar kwakwalwa ta fara shafa, mai yiwuwa ya haifar da cututtuka irin su Alzheimer's. PolyphenolsYana taimakawa hana lalacewar kwakwalwa ta hanyar rage yawan damuwa da kumburi, abubuwa biyu da zasu iya taka rawa a wannan yanayin.

Abin da ke cikin Polyphenol?

Polyphenols Ana samunsa a cikin abinci masu daɗi da yawa. karatu, polyphenolsya gano hanyoyin abinci 100 mafi arziki a ciki A ƙasa akwai wasu daga cikinsu da nasu polyphenol abun ciki An ba.

A Wanne Abinci Aka Samu Polyphenol?

Cloves (100 MG da 15,188 g)

Dried Mint (100 MG a kowace 11,960 g)

Star Anise (100 MG a kowace g 5.460)

Cocoa foda (100 MG da 3.448 g)

Seleri iri (100 MG da 2.094 g)

Dark Chocolate (100 MG da 1.664 g)

Flaxseed (100 MG da 1,528 g)

Black blueberries (100 MG da 1.359 g)

Kirji (100 MG da 1,215 g)

Dried Sage (100 MG da 1,207 g)

Rosemary busassun (100 MG da 1,018 g)

Dried Thyme (100 MG da 878 g)

Blackcurrant (100 MG da 758 g).

Black zaitun (100 MG da 569 g).

Kwayoyi (100 MG da 495 g)

Garin waken soya (100 MG a kowace gram 466)

Plums (100 MG da 377 g)

Green zaitun (100 MG da 346 g)

Basil bushe (100 MG da 322 g).

Curry foda (100mg da 285g)

Cherry mai zaki (100 MG da 274 g).

Artichoke (100 MG da 260 g).

Blackberries (100 MG da 260 g).

Waken soya (100 MG da 246 g).

Milk Chocolate (100 MG da 236 g).

Strawberries (100 MG da 235 g).

Red Chicory (100 MG da 235 g).

Raspberries (100 MG da 215 g).

Kofi (100 MG da 214 g)

Dry Ginger (100 MG da 202 g).

Prunes (100 MG da 194 g)

Almonds (100 MG da 187 g).

Black inabi (100 MG da 169 g)

Red Albasa (100 MG da 168 g)

Green Chicory (100 MG da 166 g)

Fresh thyme (100 MG da 163 g)

Garin masara (100 MG da 153 g).

Apple (100 MG da 136 g)

Alayyafo (100 MG da 119 g)

Black Tea (100 MG da 102 g).

Red Wine (100 MG da 101 g)

Green Tea (100 MG da 89 g)

Albasa rawaya (100 MG da 74 g)

Ruwan apple mai tsabta (100 MG da 68 g)

Ruwan rumman mai tsabta (100 MG da 66 g)

Karin man zaitun (100 MG da 62 g)

Black wake (100 MG da 59 g).

Peach (100 MG da 59 g)

Juice ruwan lemu mai tsafta (100 MG a kowace gram 56)

Cumin (100 MG da 55 g)

Ruwan 'ya'yan innabi mai tsabta (100 MG da 53 g)

Cinnamon (100 MG da 48 g).

Ruwan lemu mai tsabta (100 MG a kowace gram 46)

Broccoli (100 MG da 45 g).

Lemun tsami ruwan 'ya'yan itace (100 MG da 42 g)

Apricots (100 MG da 34 g).

Bishiyar asparagus (100 MG da 29 g).

Walnuts (100 MG da 28 g).

Dankali (100 MG da 28 g)

Cinnamon Ceylon (100 MG da 27 g).

Dried Parsley (100 MG da 25 g).

Nectarine (100 MG da 25 g).

Red letas (100 MG da 23 g).

Chocolate Milk (100 MG da 21 g).

Quince (100 MG da 19 g)

Milk soya (100 MG da 18 g).

Pear (100 MG da 17 g)

Green inabi (100 MG da 15 g)

Karas (100 MG da 14 g)

Vinegar (100 MG da 21 g).

White Wine (100 MG da 10 g)

Wannan jeri misali ne kawai kuma akwai da yawa polyphenol asalin Akwai.

A sakamakon haka;

Polyphenolssu ne mahadi na tsire-tsire masu mahimmanci ga lafiya. Sakamakon antioxidant na waɗannan mahadi yana rage haɗarin cututtuka da yawa kamar ciwon sukari, cututtukan zuciya da lafiyar kashi.

Ana samun waɗannan mahadi masu lafiya a cikin abinci masu daɗi da yawa, gami da cakulan duhu, kofi, strawberries da jan giya.