Zviri muChinyorwa
anthocyaninsIngori imwe yeanopfuura mazana matanhatu emhando dzakasiyana dzeflavonoid polyphenols.
anthocyaninMamwe marudzi ane zvinhu zvakafanana anosanganisira flavanols, flavones, flavanones, flavan-3-ols, uye isoflavones.
Kuenzaniswa nemamwe antioxidants ane hukama anthocyanins Tinonzwa zvakawanda pamusoro payo nokuti inogona kuwanwa zvakafara mumichero yakawanda nemiriwo.
Vanamazvikokota vanoti vanhu vanodya zvakasiyana-siyana uye vanodya zvine hutano vanogona kunge vaine kapfumbamwe huwandu hwemamwe maflavonoids. anthocyanin anotenda kuti ari kudya.
anthocyanins; masanganiswa ezvirimwa anoita kuti chikafu chitsvuku, chepepuru, uye bhuruu. Eggplant, mazambiringa, blueberries, nezvimwewo. se… Zvokudya zvese izvi nezvimwe zvakawanda, pamwe neanthocyaninInopawo huwandu hwezvimwe zvinovaka muviri zvakakosha.
anthocyanin Zvakanakira kudya zvinovaka muviri zvinopa kudya kunovaka muviri zvinosanganisira dziviriro kubva kuchirwere chemoyo, kenza, uye kusagadzikana kwetsinga.
Chii chinonzi Anthocyanin?
anthocyaninskuchembera uye oxidative stresssimba rine simba rinorwisana nemigumisiro ye antioxidant Imhuri ye flavonoids. Kusvika iye zvino, anopfuura 635 akasiyana anthocyanin yakaonekwa.
Tsanangudzo yeanthocyanins "blue, purple kana red flavonoid pigments inowanikwa mumiti". anthocyanins Iwo anonyungudika mumvura, glycoside pigments anogona kushandura mavara zvichienderana neyavo chaiyo pH.
Zvakakwana zvemuchero kana muriwo rudzi rwe anthocyaninchimwe chikamu ndicho chinoratidza kuti hutsvuku, pepuru, bhuruu, kana kuti orenji hwakadzika sei. Ichi ndicho chimwe chikonzero nei chikafu chakafanana senge eggplant kana hanyanisi zvichigona kuuya mumhando dzakasiyana siyana.
Zvirimwa senzira yekudzivirira anthocyanin inoburitsa phytochemicals senge; Phytochemicals inobatsira kuwedzera kushorwa kwezvirimwa uye kudzivirira kubva pakuparadzwa.
Somuenzaniso, anthocyanininogona kudzivirira zvirimwa kubva pakudyiwa nezvikara (sezvipembenene, shiri kana makonzo) uye zvinonetsa kwezvakatipoteredza zvakadai se ultraviolet chiedza, kutonhora uye kusanaya kwemvura.
Ndeapi Mabhenefiti eAnthocyanin?
anthocyaninsIyo inozivikanwa kuita basa mukurwisa mahara radical kukanganisa kunotungamirira kukwegura uye kuumbwa kwezvirwere zvakawanda.
anthocyaninsPamwe chete nekugona kwayo kurwisa mahara radicals uye oxidative kusagadzikana, ine zvimwe zvakawanda zvinokonzeresa mukudzivirira maseru, matishu uye nhengo dzakakosha.
Somuenzaniso, tsvakurudzo pamwe neanthocyaninPavanodyidzana neiyo microflora, vane mhedzisiro yakanaka pahutano hwematumbo, izvo zvinogona kubatsira kuderedza zviratidzo zvekuzvimba zvine chekuita nezvirwere zvakawanda zvisingaperi, uye. hormonal balancevanoti vanokwanisa kutsigira
Inodzivirira kubva kuchirwere chemoyo
Kazhinji, zvidzidzo zvakawanda zvinongova nechikamu chimwe chete kusvika zviviri (kana kuti zvimwe zvakawanda) sevhisi pazuva. anthocyanin Akaona kuti kudya zvokudya zvine vhitamini C yakawanda kunogona kudzivirira munhu kumatambudziko anokonzerwa neBP uye arteriosclerosis.
Zvakawanikwa kubva kuWomen's Health Study, iyo yaisanganisira vanopfuura 34.000 vakadzi vekumashure, yaimbove kamwe pasvondo kana kupfuura. anthocyanin rich in mastrawberry uye vakawana kuti vakadzi vakadya blueberries vakawana kuderera kukuru munjodzi yekufa kubva kuchirwere chemoyo / chirwere checoronary artery.
Mumakore achangopfuura, yakashandiswa zvakare kune chirwere cheshuga uye pancreatic kusagadzikana. zvinobatsira zve anthocyanins yakazarurwa uye inofungidzirwa kune akawanda, panguva imwe chete yebiological mhedzisiro, kusanganisira inhibition yemahara radical formation, kuderedzwa kwe lipid peroxidation, kuderedzwa kwepancreatic kuzvimba, izvo mavara aya anokonzerawo mumuviri.
Inosimbisa kudzivirirwa
Anthocyanin bioflavonoidsInogona kudzivirira kubva mukukuvara kweDNA uye lipid peroxidation, ine anti-inflammatory effects uye inobatsira kuwedzera kugadzirwa kwema cytokines anogadzirisa mhinduro dzemuviri.
Izvo zvakaratidzwawo kutsigira chiyero chehomoni nekudzikisa estrogenic chiitiko, kubatsira kudzora kugadzirwa kwe enzyme iyo inobatsira mukutora zvinovaka muviri, uye kusimbisa sero membranes nekuita kuti isanyanye kupindira uye isina kusimba.
Inodzivirira kubva kugomarara
Zvidzidzo anthocyaninsof; inoratidza kuti inogona kuderedza njodzi yekuva nemhando dzakasiyana dzegomarara nekuda kweiyo antioxidant, anticarcinogenic uye anti-inflammatory effects.
Izvi zvakaratidzwa mune zvese mu vitro uye mu vivo yekutsvagisa miedzo muvanhu nemhuka. Zvidzidzo, anthocyaninsInoratidza kuti inokwanisa kurwisa cancer zvakasununguka nekuvharisa kuwanda kwesero nekudzivirira kuumbwa kwegomarara.
Inovandudza basa rekuziva
Zvidzidzo, anthocyanin akawana kuti chikafu chepamusoro chine antioxidants senge
anthocyaninsyakabatanidzwa nekuchengetedza chiyeuchidzo, kuwirirana, uye neural function muvanhu vakwegura. Chidzidzo chakaitwa muKorea mbambaira yepepurukuparadzaniswa neganda anthocyanin akawana kuti mashandisiro ayo akavandudza kugona kwekuziva uye inhibited lipid peroxidation muuropi tishu mumakonzo.
Inovandudza kurovedza muviri
anthocyaninsInovandudza kushanda kwemuviri nekuderedza kuneta uye migumisiro yakaipa yeokisijeni yakawandisa uye kuunganidza kukuru panguva yemabasa emuviri.
Muchidzidzo chekiriniki chaisanganisira 54 vatambi vechirume nevechikadzi, rimwe boka rakapihwa 100 milligrams pazuva kwemavhiki matanhatu. anthocyanin piritsi Payakaitwa, vatori vechikamu muboka iri vakawanikwa vaine kuvandudzwa kwakakosha muVO100 max (yakawanda okisijeni) kana ichienzaniswa neboka rechipiri rakatora 2 milligrams zuva nezuva placebo piritsi.
Zvimwe zvidzidzo zvakare se100 muzana cherry uye blueberry juices. anthocyanin Izvo zvakaonekwa kuti majusi emichero ane majusi emichero ane antioxidant uye anti-kuzvimba mhedzisiro inokanganisa kudzoreredza kugona kwekukuvadzwa kwemhasuru mushure mekurovedza muviri.
Inovandudza hutano hwemaziso
anthocyaninYakaratidzwa kubatsira kuvandudza chiono chehusiku uye chiono chese nekudzivirira maziso kubva pakukuvadzwa kwemahara.
Imwe ongororo yakawana kuti kunwa nemuromo kweblack currant anthocyanocytes kwakabatsira zvakanyanya kuvandudza maonero ehusiku muvakuru.
Anthocyanins uye Weight Loss
Sezvineiwo, vatsvakurudzi anthocyanins Vakakurudzira mubatanidzwa pakati pekuonda nekuonda. Chidzidzo ichi chakaitwa mumakonzo anthocyaninsAkapiwa kudya kwemafuta akawanda pamwe chete ne Mhedzisiro yavo yakawana kuti uremu hwemuviri uye mafuta (adipose) matishu kuwana zvakadzivirirwa.
Vakaonawo kuti huwandu hwezvirwere zvemetabolism zvakadzivirirwa, senge hyperglycemia (shuga yepamusoro yeropa) uye hyperinsulinemia. Izvi, anthocyaninsInopa humbowo hwebasa rekutonga kwekufutisa uye metabolic syndrome.
Ndezvipi Zvokudya Zvine Anthocyanin?
Flavonoid phytochemicals inonyanya kushandiswa mutii, uchi, waini, michero, miriwo, nzungu, mafuta omuorivhi uye kakao inowanikwa muzvikafu/zvinwiwa zvakaita se
anthocyanin Nzira yakanakisa yekuiwana ndeyekudya zvitsvuku, zvitema, zvepepuru, uye orenji (kana kumwe kusanganiswa kwemavara aya) chikafu. Kana anthocyanidin molecule inobatanidzwa neshuga inonzi glycoside, iyo ndiyo nzira iyo mavara / pigments inoratidzirwa mukudya kwezvirimwa.
Highly zvokudya zvine anthocyanins Zviri:
- Michero, kunyanya black currants, mukuru-bheri, cranberry, cherry juice, blueberry, blackberry, raspberry uye sitirobheri. Majusi achangobva kusvinwa emichero iyi anowanikwawo. Zvibereko zvakaita sehawthorn berry, black mulberry uye acai berry zvakare anthocyanin Rine.
– dzvuku nepepuru mazambiringa
- Cherry
- Pomegranate (kusanganisira muto)
- Waini tsvuku
- Eggplant (kunyanya rudzi rwepepuru)
– black plum
- Ropa orenji
- Purple makabheji
- Red hanyanisi
– Purple sweet potato
– Purple uye black carrots
– Mhando dzemaapuro matsvuku
inowanikwa muzvikafu izvi anthocyanin Huwandu chaihwo hunogona kusiyana zvakanyanya zvichienderana nekusiyana kwakadai sekuti chikafu chinorimwa kupi uye sei, chingave chiri organic uye kuti chakachena sei kana chadyiwa.
Iwe unogona kunge wakaona kuti beet haisi pane iyo rondedzero. Beet zvingava zvitsvuku asi izvi anthocyaninsHaikonzerwi ne betalain pigments.
Betalain pigments inogona kuita chikafu chitsvuku. Panguva imwe anthocyanins Iwo antioxidants akadai antioxidants uye ane mabhenefiti akafanana, kusanganisira kurwisa oxidative kusagadzikana.
Anthocyanin uye Anthocyanidin
anthocyanin uye anthocyanidin madiki ephenolic phytochemicals. Vane mabhenefiti akafanana uye mashandisiro, asi zvimiro zvavo zvemakemikari zvakasiyana. anthocyanin Muchimiro cheglycoside, anthocyanidin iri muchimiro cheaglycone.
Mhando dzakawanda dzeanthocyanidins cyanidin, delphinidin, pelargonidin, peonidin, petunidin, uye malvidin. Anthocyanidin is reddish-purple (magenta) pigment inowanikwa mumichero nemimwe miriwo mitsvuku yakaita sembatatisi.
Anthocyanidins uye anthocyaninsInoshandiswa semadhayi echisikigo uye vamiririri vemavara echikafu. Izvo zvinoshandiswawo muzvigadzirwa zvemishonga nekuda kwezvakasiyana-siyana zvinobatsira zvehutano.
Zvose zvidzidzo zvevanhu nemhuka zvinoratidza kuti anthocyanidins uye anthocyaninsyakawanikwa iine yakasimba antioxidant uye antimicrobial zviitiko.
Vanogonawo kubatsira kuvandudza chiono uye hutano hwehutano uye kudzivirira kubva kune dzakasiyana siyana zvirwere.
Anthocyanin Supplementation uye Dosage
Kutora anthocyanin yekuwedzera inobatsira sekudya chikafu chine anthocyanin?
Nyanzvi mune zvakawanda anthocyaninsini ndinokurudzira kuitora kubva kune zvekudya kwete mune imwe yega yekuwedzera fomu.
Neizvi, anthocyanin supplementsOngororo yezvidzidzo zve10 zvinosanganisira kushandiswa kwekuwedzera kwakawana kuti iyo yekuwedzera yakavandudza zvakanyanya LDL cholesterol muvanhu vane chirwere ichi kana avo vane yakakwira biomarkers.
Zvisinei, kuwedzera hakuna kukanganisa zvakanyanya zvimwe zviratidzo zvechirwere chemwoyo. Nepo vanhu vakuru vanodya 640 milligrams pazuva anthocyaninsHapana maside effects akataurwa.
Inogona kuparadzaniswa uye kuwedzerwa anthocyanin mienzaniso inosanganisira cyanidin uye pelargonidin. Cyanidin is a supplement inogona kutorwa kutsigira immune system. anthocyanin Iyo iri yoga glycoside ine subset ye
Pelargonidin imwe anthocyanidin ine hunhu hweorenji ruvara. Aya maviri ekuwedzera anobatsira kurwisa oxidative kusagadzikana uye mazinga eshuga eropaYakaratidzwa mune zvimwe zvidzidzo kubatsira kudzora
anthocyaninPanzvimbo pekuitora sekuwedzera, 100 muzana pure cherry juice, blueberry juice, kana pomegranate juice Unogona kunwa. Izvi, anthocyanin supplementsYakave yakatsvakurudzwa zvakanyanya uye inoratidzwa kuti ine zvakawanda zvinobatsira.
Ndezvipi Kukuvadza kweAnthocyanin?
mari yakawanda zvokudya zvine anthocyaninskushandiswa kwenguva refu kwe (semuenzaniso zvibereko zvakasiyana); Inowanzoonekwa seyakachengeteka uye inobvumirwa zvakanaka muvanhu.
Kuongorora kukuru kwe133 randomized controlled trials of flavonoids (anthocyanin akaongorora kuchengetedzwa kwayo uye, kunyanya, anthocyaninHapana mhedzisiro kana chepfu nyaya dzakaratidzwa.
Izvo zvinofanirwa kucherechedzwa kuti boka reflavonoids rinogona kunge rine chepfu nyaya zvichienderana nerudzi, dhigirii uye nguva yekutora - kunyanya mumapoka ane njodzi akadai sevakuru. Zvisinei, muchidzidzo ichi anthocyanin Hapana matambudziko akadaro akatsanangurwa.
Semhedzisiro
Anthocyanin antioxidantsimhando ye flavonoid polyphenol iyo inhengo yemhuri ine simba phytochemicals inorwisa zvinokonzerwa nekukwegura uye oxidative stress.
anthocyaninsMamwe emabhenefiti akawanda akatsvagirwa emushonga anosanganisira kurwisa chirwere chemoyo, gomarara, kurasikirwa nekurangarira, uye kusagadzikana kwetsinga.
Zvokudya zvine anthocyanin Izvi zvinosanganisira michero (kunyanya black currants, blackberries, blueberries, strawberries), eggplant, maranjisi eropa, mazambiringa, cherries, tsvuku tsvuku, kabichi tsvuku, uye waini tsvuku.
Dzivisa kudya zvakanyanya sezvinobvira panzvimbo pezvinowedzera. anthocyanin Inokurudzirwa kutora. Kunwa 100 muzana cherry juice, pomegranate juice kana blueberry juice ichashanda munyaya iyi.
Zvinyorwa Zvaunofanirwa Kuverenga
