Chii chinonzi Polyphenol, Mune Zvikafu Inowanikwa?

Polyphenolsmasanganiswa ezvirimwa anopa michero yakawanda nemiriwo ruvara rwakajeka. Izvi zvinomera zvinomera ndeimwe yeakanakisa antioxidants kubva pakudya; Iine anti-inflammatory properties iyo inobatsira kuhuropi, mwoyo uye hutano hwehutano.

anopfuura mazana matanhatu polyphenol mhando uye zvinowanwa muzvokudya zvakasiana-siana, zvakadai segirinhi tii, koko, nzungu, mirimo, uye zvinonhuwira.

Chii chinonzi Polyphenol?

Polyphenols inowanikwa mumhando dzakasiyana-siyana dzezvokudya; michero, chokoreti yakasviba uye waini tsvuku ndiyo inonyanya kuzivikanwa. A polyphenolmusanganiswa wechisikigo une zvinopfuura imwe phenolic hydroxyl boka. Zvichitaurwa zviri nyore, isanganiswa ine akawanda phenol units.

Mhando dzePolyphenols

Polyphenolsvane zvimiro zvakasiyana zvichienderana nenhamba ye phenol units dzavainadzo. Kune anopfuura 8,000 anozivikanwa polyphenolic makomisheni.

Makirasi Makuru ePolyphenols

ina huru polyphenol kirasi ine:

- Flavonoids

– Lignans

- Phenolic acid

– Stilbenes

Uyezve, izvi polyphenol giredhiImwe neimwe yadzo yakakamurwa kuita mamwe ma subclass ane akasiyana polyphenolic makomisheni.

Ndezvipi Zvakanakira Polyphenols?

Polyphenols ndeye antioxidants

Polyphenolsndiwo anowanzo antioxidants kubva muchikafu. AntioxidantsVanobatsira kurwisa oxidative kusagadzikana kunokonzerwa nemahara radicals, ari mamorekuru anogona kukuvadza maseru edu, uye kurwisa cancer nekuchembera.

Izvo zvakakoshawo kune hutano hwese. Nekuti vanhu vanotora yakawanda antioxidants vane yakaderera kufa uye cancer cancer.

Inoderedza cholesterol

High blood cholesterol chinhu chakakosha chengozi yezvirwere zvemoyo, izvo zviri zvikonzero zvinotungamira zvekufa munyika. Zvokudya zvine polyphenols Inobatsira kuderedza cholesterol, nokudaro kuderedza ngozi yehosha yemwoyo zvakare.

kunyanya cocoa polyphenols Inoshanda zvakanyanya pakudzikisa "yakaipa" LDL cholesterol uye inosimudza "yakanaka" HDL cholesterol zvakare. Zvimwe zvakadai semafuta omuorivhi uye green tea zvokudya zvine polyphenols ine migumisiro inobatsira yakafanana.

Inobatsira kuderedza BP

High blood pressure ndiyo imwe ngozi yechirwere chemoyo. Inogona kukonzera plaque kuvaka mutsinga dzeropa kana tsinga.

Kuvaka uku kunotungamirira kukuwedzera kumanikidzika, izvo zvinokonzera kukora kwetsinga, kuwedzera njodzi yekurwadziwa kwemoyo kana sitiroko.

PolyphenolsInoderedza kumanikidzwa kweropa nekubatsira kuzorodza endothelium, iyo yemukati yemidziyo yeropa. Miorivhi yakawanda nemashizha emuorivhi polyphenol Ichi ndicho chimwe chikonzero nei mafuta omuorivhi ari mamwe emafuta ane hutano.

Imwe ongororo yakawana kuti kushandisa 30ml yemafuta omuorivhi zuva nezuva kwemwedzi mina kunogona kuvandudza hutano hwekupedzisira.

Inobatsira kudzivirira mamwe marudzi egomarara

Polyphenols; oxidative stressInobatsira kudzivirira mamwe magomarara nekudzikisa kuzvimba uye kukura kwekenza.

Inobatsira kune hutano hwematumbo

polyphenol Patinodya, chete 5-10% yavo inopfuura nemudumbu mudiki uye inobatwa mumuviri. Iyo yasara 90-95% inodzika mucolon kune matiririyoni ebhakitiriya kuti aaparadze kuita mamorekuru madiki. Somugumisiro, vakawanda polyphenolInoshanda sechikafu chekudya kwebhakitiriya ine hutano mumatumbo edu.

Inoderedza njodzi yechirwere cheshuga nekudzikisa shuga muropa

Shuga yepamusoro inowedzera mukana wechirwere cheshuga. Polyphenols Inoderedza njodzi yechirwere cheshuga nekubatsira insulini kubvisa shuga kubva muropa.

Inobatsira kune hutano hwemapfupa

Oxidative stress uye kuzvimba zvinokuvadzawo mapfupa. Kukuvadzwa kwebhonzo kunogona kupedzisira kutungamirira kune zvirwere zvakadai se osteoporosis inowedzera njodzi yekutyoka kwemapfupa.

PolyphenolsIyo inobatsira hutano hwemapfupa nekudzikisa oxidative kusagadzikana uye kuzvimba, uku ichitsigira bone mineral density nekukura kwemasero matsva emapfupa.

Inoderedza kuzvimba

Kuzvimba kunoitika kana masoja edziviri emuviri akabatiswa kurwisa utachiona. Nekudaro, kana kuzvimba kukaramba kuchienderera kwenguva yakareba, kunokonzera kusagadzikana kwakawanda senge kufutisa, chirwere cheshuga uye chirwere chemoyo. Polyphenols kunoderedza kuzvimba; cocoa polyphenols Inonyanya kushanda mukuderedza kuzvimba.

Inobatsira kuderedza uremu

Polyphenols vanhu vakafuta, vakafutisa kuderedza uremu; Inobatsira kudzivirira huremu hwemazuva ose kubva pakurema. Ongororo ichangoburwa yakawana kuti yakakwirira polyphenol akawana kuti kudya kwakabatana nekuderedza uremu muvanhu vanopfuura 100.000.

Green tea yakakwira mumapolyphenols uye ndicho chinwiwa chinonyanya kunwiwa mushure memvura munyika dzeAsia. Zvakakosha, girini tii inodzivirira uremu uye inotobatsira nekurasikirwa nehuremu zvakasikwa.

Inobatsira kuderedza kuderera kweuropi

Patinokura, hutano hwehuropi hunotanga kukanganiswa, zvichikonzera zvirwere zvakaita seAlzheimer's. PolyphenolsInobatsira kudzivirira kuparara kwehuropi nekudzikisa oxidative kusagadzikana uye kuzvimba, zvinhu zviviri zvinogona kuita basa mune iyi mamiriro.

Chii chiri muPolyphenol?

Polyphenols Inowanikwa mune zvakawanda zvekudya zvinonaka. chidzidzo, polyphenolsyakaratidza 100 yakapfuma manyuko ezvokudya mukati Pazasi pane mamwe acho uye avo polyphenol content Wakapiwa.

Muchikafu Chipi Polyphenol Inowanikwa?

Mavhavha (100 mg pa15,188 g)

Dried Mint (100 mg pa11,960 g)

Nyeredzi Anise (100 mg pa5.460 g)

Cocoa Powder (100 mg pa3.448 g)

Mbeu yeSereri (100 mg pa2.094 g)

Dark Chocolate (100 mg pa1.664 g)

Flaxseed (100 mg pa1,528 g)

Black Blueberries (100 mg pa1.359 g)

Chestnuts (100 mg pa1,215 g)

Dried Sage (100 mg pa1,207 g)

Dried Rosemary (100 mg pa1,018 g)

Dried Thyme (100 mg pa878 g)

Blackcurrant (100 mg pa758 g)

Maorivhi Matema (100 mg pa569 g)

Nzungu (100 mg pa495 g)

Soy Flour (100mg pa466g)

Plum (100 mg pa377 g)

Green Olives (100 mg pa346 g)

Basil yakaomeswa (100 mg pa322 g)

Curry Powder (100mg pa285g)

Sweet Cherry (100 mg pa274 g)

Artichoke (100mg pa260g)

Blackberries (100mg pa260g)

Soya beans (100 mg pa246 g)

Chocolate yemukaka (100 mg pa236 g)

Strawberries (100 mg pa235 g)

Red Chicory (100 mg pa235 g)

Raspberries (100 mg pa215 g)

Kofi (100 mg pa214 g)

Dry Ginger (100mg pa202g)

Prunes (100 mg pa194 g)

Maarumondi (100 mg pa187 g)

Mazambiringa Matema (100 mg pa169 g)

Hanyanisi dzvuku (100 mg pa168 g)

Green Chicory (100 mg pa166 g)

Fresh Thyme (100 mg pa163 g)

Hupfu hwechibage (100 mg pa153 g)

Apple (100 mg pa136 g)

Sipinachi (100mg pa119g)

Black tea (100 mg pa102 g)

Waini tsvuku (100 mg pa101 g)

Green tea (100mg pa89g)

Yellow Onion (100 mg pa74 g)

Pure Apple Juice (100 mg pa68 g)

Muto Wedamba Wakachena (100 mg pa66 g)

Oiri Yemuorivhi Yakawedzerwa (100 mg pa62 g)

Black Beans (100 mg pa59 g)

Peach (100mg pa59g)

Ropa Rakachena Orange Juice (100 mg pa56 g)

Kumini (100 mg pa55 g)

Pure Grapefruit Juice (100 mg pa53 g)

Sinamoni (100 mg pa48 g)

Yakachena Orange Juice (100 mg pa46g)

Broccoli (100mg pa45g)

Pure Lemon Juice (100 mg pa42 g)

Apricots (100 mg pa34 g)

Asparagus (100mg pa29g)

Walnuts (100 mg pa28 g)

Mbatata (100 mg pa28 g)

Ceylon Cinnamon (100 mg pa27 g)

Parsley yakaomeswa (100 mg pa25 g)

Nectarine (100 mg pa25 g)

Red Lettuce (100 mg pa23 g)

Chocolate Mukaka (100 mg pa21 g)

Quince (100mg pa19g)

Soy Mukaka (100mg pa18g)

Pear (100mg pa17g)

Green Grape (100 mg pa15 g)

Karoti (100mg pa14g)

Vhiniga (100 mg pa21 g)

White Wine (100 mg pa10 g)

Iyi rondedzero ingori muenzaniso uye polyphenol source Pane.

Semagumo;

Polyphenolsndiwo mishonga yemiti yakakosha zvakanyanya kune hutano. Iyo antioxidant mhedzisiro yemakomponi aya inoderedza njodzi yezvirwere zvakawanda senge chirwere cheshuga, chirwere chemoyo uye hutano hwemapfupa.

Aya makomisheni ane hutano anowanikwa mune zvakawanda zvinonaka zvekudya, kusanganisira yakasviba chokoreti, kofi, sitirobheri newaini tsvuku.