Izibonelelo, Ubungozi kunye neXabiso leSondlo leDiya

beediliya Iye yalinywa kangangamawaka eminyaka kwaye yayisetyenziswa ziimpucuko ezininzi zakudala ukwenza iwayini.

Ezininzi ezifana luhlaza, obomvu, omnyama, omthubi kunye nopinki iintlobo zeediliya uye. Ikhula emdiliyeni, inembewu kunye neendidi ezingenambewu.

Ikhuliswa nakwimozulu epholileyo. Inenzuzo etyebileyo ngenxa yezondlo zayo eziphezulu kunye nomxholo we-antioxidant. Isicelo "yintoni idiliya", "ziyintoni iingenelo kunye nobubi beediliya", "ngaba iidiliya ziyasichukumisa isisu" Inqaku elinolwazi elineempendulo kwimibuzo yakho. 

Ixabiso lesondlo seediliya

Sisiqhamo esiqulethe izondlo ezibalulekileyo ezahlukeneyo. 151 ikomityi (XNUMX grams) iidiliya ezibomvu okanye eziluhlaza Inesiqulatho sesondlo esilandelayo:

Iikhalori: 104

Iikhabhoni: 27.3 gram

Iiprotheni: 1.1 gram

Amafutha: 0.2 grams

Ifayibha: 1.4 grams

I-Vitamin C: i-27% ye-Reference Daily Intake (RDI)

I-Vitamin K: i-28% ye-RDI

I-Thiamine: i-7% ye-RDI

I-Riboflavin: i-6% ye-RDI

I-Vitamin B6: i-6% ye-RDI

I-potassium: i-8% ye-RDI

Ubhedu: 10% yeRDI

IManganese: 5% yeRDI

B151 ikomityi (XNUMX grams) iidiliyaivithamini ebalulekileyo kwigazi kunye nempilo yamathambo ivithamin K Inika ngaphezu kwekota yexabiso lemihla ngemihla

Ikwayi-antioxidant elungileyo, isondlo esibalulekileyo nesibalulekileyo kwimpilo yezicubu ezidibeneyo, kunye ne-antioxidant enamandla. Ivithamin C ngumthombo.

Ziziphi iiNzuzo zeDiliya?

Umxholo ophezulu we-antioxidant ukhusela izifo ezingapheliyo

Antioxidantsziikhompawundi ezifumaneka kwizityalo. Banceda ukulungisa umonakalo kwiiseli ezibangelwa i-radicals yamahhala, iimolekyuli ezinobungozi ezibangela uxinzelelo lwe-oxidative.

Uxinzelelo lwe-oxidative kubangela izifo ezininzi ezingapheliyo ezifana nesifo seswekile, umhlaza kunye nesifo senhliziyo. beediliyaziphezulu kwinani lee-antioxidant compounds ezinamandla. Ngapha koko, ngaphezulu kwe-1600 yezityalo eziluncedo ezichongiwe kwesi siqhamo.

Eyona nto iphezulu ye-antioxidants ifumaneka kwi-peel kunye nembewu. Ngesi sizathu, uninzi lophando lomdiliya lwenziwe kusetyenziswa izicatshulwa zembewu okanye ixolo lesikhumba.

Ngenxa ye-anthocyanins enika umbala wayo imidiliya ebomvuiqulethe i-antioxidants eninzi.

Antioxidants kwiidiliya Iyaqhubeka nasemva kokuba ivundisiwe, ngoko ke ezi khompawundi zikwaphezulu kwiwayini ebomvu.

Enye ye-antioxidants efunyenwe kwisiqhamo yi-resveratrol, ehlelwa njenge-polyphenol. ResveratrolIzifundo ezahlukeneyo zenziwe ezibonisa ukuba ikhusela kwisifo senhliziyo, yehlisa iswekile esegazini kwaye ikhusela ekukhuleni komhlaza.

I-Vitamin C, ekwayi-antioxidant enamandla kwisiqhamo, beta-carotene, iquercetin, lutein, lycopene kunye ne-ellagic acid.

Iikhompawundi zezityalo zikhusela kwiintlobo ezithile zomhlaza

beediliyaiqulethe amanqanaba aphezulu eekhompawundi zezityalo eziluncedo ezinokunceda ukukhusela kwiintlobo ezithile zomhlaza.

I-Resveratrol, enye yeekhompawundi ezifunyenwe kwisiqhamo, ifundwe ngokumalunga nokuthintela umhlaza kunye nonyango.

Kuye kwaboniswa ukukhusela umhlaza ngokunciphisa ukudumba, ukusebenza njenge-antioxidant, kunye nokuthintela ukukhula kunye nokusasazeka kweeseli zomhlaza emzimbeni.

Ngaphandle kwe-resveratrol, umdiliya Kwakhona iqulethe i-quercetin, i-anthocyanins kunye ne-catechin, enemiphumo emihle kumhlaza.

iincindi zomdiliyakubonakaliswe ukuthintela ukukhula kunye nokusasazeka kweeseli zomhlaza wekholoni yomntu kwizifundo zovavanyo lwetyhubhu.

Ukongezelela, uphando lwabantu abangama-50 ngaphezu kweminyaka engama-30 lufumene i-450 grams ngosuku kwiiveki ezimbini. umdiliya ibonakaliswe ukunciphisa umngcipheko womhlaza wekoloni.

Izifundo nazo iincindi zomdiliyayafumanisa ukuba ithintele ukukhula kunye nokusasazeka kweeseli zomhlaza wamabele, zombini elabhoratri kunye nakwiimodeli zempuku.

Iluncedo kwimpilo yentliziyo

Inceda ukwehlisa uxinzelelo lwegazi

Enye ikomityi (151 grams) yeediliya, 286mg potassium Iqulethe i-6% yemihla ngemihla. Le minerali ibalulekile ekugcineni amanqanaba oxinzelelo lwegazi olusempilweni.

Ukutya okuphantsi kwe-potassium kunokukhokelela kumngcipheko ophezulu woxinzelelo lwegazi, isifo senhliziyo kunye nesifo sohlangothi.

Uphononongo lwabantu abadala be-12267 lufumene ukuba abo badla amanqanaba aphezulu e-potassium ngokumalunga ne-sodium babengenakukwazi ukufa ngenxa yesifo senhliziyo kunabo badla i-potassium encinci.

Inceda ukunciphisa i-cholesterol

beediliyaImichiza efunyenweyo inokunceda ukukhusela kumanqanaba aphezulu e-cholesterol ngokunciphisa ukufunxa kwe-cholesterol.

Kuphononongo lwabantu abangama-69 abane-cholesterol ephezulu, iikomityi ezintathu (500 grams) ngosuku kwiiveki ezisibhozo. imidiliya ebomvu Ukutya kuye kwaboniswa ukunciphisa inani elipheleleyo kunye "nembi" ye-LDL cholesterol. iidiliya ezimhlopheIsiphumo esifanayo asizange sibonwe.

Ikhusela kwisifo seswekile ngokunciphisa iswekile yegazi

beediliyaisidima esiphantsi nge53 isalathisi se-glycemic (GI) inexabiso. Kwakhona, iikhompawundi ezifumaneka kwisiqhamo zinokuwehlisa amanqanaba eswekile yegazi.

Kwisifundo seveki ye-38 yamadoda angama-16, i-20 grams ngosuku isicatshulwa somdiliya Kwaphawulwa ukuba amanqanaba eswekile yegazi kwizigulane ezithathayo athotywa xa kuthelekiswa neqela lokulawula.

Ukongezelela, i-resveratrol ibonakaliswe ukwandisa uvakalelo lwe-insulin, olunokunyusa amandla omzimba okusebenzisa i-glucose, ngaloo ndlela kubangele amanqanaba aphantsi eswekile yegazi.

I-Resveratrol iphinda inyuse inani le-glucose receptors kwi-membrane yeseli, enokuba nefuthe elihle kwiswekile yegazi.

Ukulawula amanqanaba eswekile yegazi ngokuhamba kwexesha yinto ebalulekileyo ekunciphiseni umngcipheko wesifo seswekile.

Iqulethe iintlobo ngeentlobo zeekhompawundi ezinceda kwimpilo yamehlo

I-phytochemicals efumaneka kwisiqhamo ikhusela izifo zamehlo eziqhelekileyo. Kolunye uphononongo, umdiliya Iimpuku zondle ukutya okuqulathe umdiliyaumsebenzi we-retina ungcono xa uthelekiswa neempuku ezingatyiswanga lubisi.

Kuphononongo lwetyhubhu yovavanyo, i-resveratrol yafunyanwa ukukhusela iiseli ze-retinal kwiliso lomntu kwi-ultraviolet A ukukhanya. Esi sisifo samehlo esiqhelekileyo. ukuwohloka kwe-macular ezinxulumene neminyaka (AMD) inokunciphisa umngcipheko wophuhliso.

Ngokophononongo lophononongo, i-resveratrol inokunceda ukukhusela ngokuchasene ne-glaucoma, i-cataract, kunye nesifo samehlo seswekile.

Kwakhona, umdiliya lutein kunye ne-zeaxanthin Iqulethe i-antioxidants. Olunye uphando lubonise ukuba ezi khompawundi zithintela amehlo ukuba angonakaliswe kukukhanya okuluhlaza.

Iphucula inkumbulo, ingqalelo kunye nomoya

ukutya iidiliyaIphucula inkumbulo, inceda impilo yengqondo. Kwisifundo seveki ye-12 yabantu abadala abanempilo, i-250 mg imihla ngemihla isicatshulwa somdiliyakwandisa kakhulu amanqaku ovavanyo lwengqondo olulinganisa ingqalelo, inkumbulo, kunye nolwimi xa kuthelekiswa namaxabiso asisiseko.

Olunye uphononongo kubantu abadala abasempilweni, iigram ezisi-8 (230 ml) incindi yomdiliyaKuye kwaboniswa ukuba ukusela utywala kwandisa isantya sezakhono ezinxulumene nememori kunye nesimo sengqondo emva kwemizuzu engama-20 emva kokusetyenziswa.

Izifundo kwiigundane zibonise ukuba i-resveratrol iphucula ukufunda, imemori kunye nomoya xa ithathwa kwiiveki ze-4. Ukongezelela, iigundane zandise ukusebenza kwengqondo kwaye zibonise iimpawu zokukhula kunye nokuhamba kwegazi.

Ukubuyisela kwakhona, Isifo sika-AlzheimerInokukhusela nakwi-dandruff, kodwa izifundo ebantwini ziyafuneka ukuqinisekisa oku.

Iqulethe izondlo ezininzi ezibalulekileyo kwimpilo yamathambo

beediliyai-calcium, i-magnesium, i-potassium, i-phosphorus; manganese Iqulethe iivithamini ezininzi kunye neeminerali eziyimfuneko kwimpilo yamathambo, njenge-vitamin K kunye ne-vitamin K.

Nangona uphando kwiigundane lubonise ukuba i-resveratrol yonyusa ukuxinana kwamathambo, ezi ziphumo azizange ziqinisekiswe ebantwini.

Kolunye uphononongo, umkhenkce-womiswa kangangeeveki ezisi-8 umgubo wediliya iigundane ezondla i-powder zine-resorption engcono yamathambo kunye nokugcinwa kwe-calcium kuneegundane ezingazange zifumane ipowder.

Ikhusela kwintsholongwane ethile, usulelo lwentsholongwane kunye negwele

beediliyaKuye kwaboniswa ukuba ezininzi iikhompawundi kwimveliso zikhusela kwaye zilwa nosulelo lwebhaktheriya kunye nentsholongwane.

Isiqhamo singumthombo olungileyo wevithamin C, eyaziwa ngokuba nefuthe eliluncedo kwi-immune system. isicatshulwa sesikhumba somdiliyaibonakaliswe ukukhusela intsholongwane yomkhuhlane kwizifundo zovavanyo lwetyhubhu.

Ukongeza, iikhompawundi zayo zamisa intsholongwane ye-herpes, inkukhu kunye nosulelo lomngundo ekusasazeni kwizifundo ityhubhu yovavanyo.

I-Resveratrol inokukhusela ngokuchasene nokugula okubangelwa kukutya. Xa ifakwe kwiintlobo ezahlukeneyo zokutya, E. Coli Kufunyenwe ukuthintela ukukhula kweebhaktheriya ezinobungozi ezifana

ithoba ukuguga

beediliyaIikhompawundi zezityalo ezifumaneka kwisityalo zinokuchaphazela ukuguga kunye nokuphila ixesha elide. I-Resveratrol ibonakaliswe ukwandisa ixesha lokuphila kwiintlobo ezahlukeneyo zezilwanyana. Le khompawundi ivuselela usapho lweeproteni ezibizwa ngokuba zii-sirtuins ezidityaniswe nobomi obude.

Enye yemfuza eyenziwa yi-resveratrol yi-SirT1 gene. Le yimfuza efanayo eyenziwa kukutya okuphantsi kweekhalori eziye zadityaniswa nobomi obude kwizifundo zezilwanyana.

I-Resveratrol ikwachaphazela ezinye iijini ezininzi ezinxulumene nokuguga kunye nokuphila ixesha elide.

Yehlisa ukudumba

Ukuvuvukala okungapheliyo kudlala indima ebalulekileyo ekuphuhliseni izifo ezingapheliyo ezifana nomhlaza, isifo senhliziyo, isifo sikashukela, isifo samathambo kunye nezifo ezizimele. I-Resveratrol ibonisa iipropathi ezinamandla ezichasayo.

Kuphononongo lwamadoda angama-24 ane-syndrome ye-metabolic - umngcipheko wesifo senhliziyo - malunga neekomityi ze-1,5 (252 grams) iidiliya ezintshailingana ne isicatshulwa somgubo wediliyakwandisa inani lee-anti-inflammatory compounds egazini labo.

Ngokufanayo, kolunye uphononongo lwabantu abangama-75 abanesifo sentliziyo, isicatshulwa somgubo wediliya kwafunyanwa ukwandisa amanqanaba e-anti-inflammatory compounds xa kuthelekiswa neqela lokulawula.

Kuphononongo lweempuku ezinesifo sokukrala kwamathumbu, incindi yomdiliyaKuye kwagqitywa ukuba akugcini nje ukwandisa iimpawu zesifo, kodwa kwandisa amanqanaba egazi e-anti-inflammatory compounds.

Iinzuzo zoMdiliya kuLusu

Ikhompawundi ye-resveratrol kwisiqhamo ilwa noxinzelelo lwe-oxidative, into enokuchaphazela kakubi impilo yolusu. I-Resveratrol ineempembelelo ze-photoprotective.

I-Resveratrol ikwakhusela ulusu kumonakalo wolusu owenziwe yi-UV kwaye inceda ukukhusela umhlaza wolusu kunye nokudumba kolusu.

beediliyaI-resveratrol kuyo inokunceda ukunyanga i-acne. Ivimbela umsebenzi webhaktheriya ebangela i-acne Propionibacterium acnes.

Izifundo ziye zafumanisa ukuba ukudibanisa i-antioxidant kunye neyeza eliqhelekileyo le-acne (i-benzoyl peroxide) inokunyusa amandla ayo okunyanga i-acne.

Zeziphi iziphumo ezisecaleni zediliya?

beediliya Inevithamin K. Uphando lubonisa ukuba i-vitamin K inokuphazamisa amayeza okunciphisa igazi (njengeWarfarin). Oku kungenxa yokuba i-vitamin K inegalelo ekubunjweni kwamahlwili egazi.

Ngaphandle koku, isiqhamo sikhuselekile ukuba sisetyenziswe. Nangona kungekho lwazi malunga nokhuseleko lwayo ngexesha lokukhulelwa okanye lokuncancisa, kuthathwa njengekhuselekile xa kuthathwa ngokwexabiso eliqhelekileyo.

Ngaba Ungayitya Imbewu Yomdiliya?

Imbewu yomdiliyazincinci, zishwabene, imbewu emile okwepere efumaneka embindini wesiqhamo. Kusenokubakho imbewu enye okanye ngaphezulu kwisiqhamo.

Nangona zingenancasa, azinabungozi kubantu abaninzi. Akukho ngxaki ekuhlafuneni nasekuginyeni.

Umhlaba imbewu yomdiliyaioli yeediliya zembewu kunye isicatshulwa sembewu yomdiliya esetyenziselwa ukwenza.

Kodwa abanye abantu imbewu yomdiliya akufunekanga atye. Olunye uphando isicatshulwa sembewu yomdiliyaIfumene ukuba i-turmeric ineempawu zokunciphisa igazi, ezinokuphazamisa amayeza okunciphisa igazi okanye ingakhuselekanga kubantu abaneengxaki zokuphuma kwegazi.

Nangona kunjalo, uninzi lwabantu aluzukuba semngciphekweni omkhulu wolu nxibelelwano ngokutya izixa eziphakathi zembewu yediliya. 

Uncedo lokutya imbewu yomdiliya

Imbewu yomdiliya ityebile kwiikhompawundi zezityalo ezininzi ezinokubonelela ngempilo. Ngokomzekelo, iphezulu kwiproanthocyanidins, i-polyphenol ene-antioxidant ene-antioxidant eyenza izityalo zibe nombala obomvu, oluhlaza okwesibhakabhaka okanye omfusa. 

Ama-Antioxidants anciphisa ukuvuvukala kwaye akhusele umzimba wethu kuxinzelelo lwe-oxidative, ekugqibeleni ukuthintela isifo se-metabolic kunye nesifo esingapheliyo.

Iproanthocyanidins ephuma kwimbewu yomdiliya inciphisa ukudumba kunye ukuphucula ukuhamba kwegazi inokunceda.

I-Antioxidant-rich compounds ebizwa ngokuba yi-flavonoids, ngokukodwa i-gallic acid, i-catechin, kunye ne-epicatechin, nazo zifumaneka kwixabiso eliphezulu kwimbewu.

Ezi flavonoids zine-radical scavenging simahla kunye ne-anti-inflammatory properties ezinokuba luncedo kakhulu kwimpilo yengqondo. Uphando lucebisa ukuba kunokulibazisa ukuqala kwezifo ze-neurodeergenerative ezifana ne-Alzheimer's.

beediliya Ikwanemelatonin, ethi ijiye kumbindi wayo njengoko ivuthwa. MelatoninYihomoni elawula izingqisho ze-circadian ezifana neepateni zokulala.

Ukusebenzisa i-melatonin kunciphisa ukudinwa kwaye kuphucula umgangatho wokulala. Ikwasebenza njenge-antioxidant kwaye inezixhobo ezichasayo.

Ngenxa yoko;

beediliyaiqulethe izondlo ezininzi ezibalulekileyo kunye neekhompawundi zezityalo ezinamandla ezinceda impilo yethu. Nangona iqulethe iswekile, ine-index ye-glycemic ephantsi kwaye ayiphakamisi amanqanaba eswekile yegazi ngokugqithiseleyo.

Ii-Antioxidants ezifumaneka kumdiliya, ezifana ne-resveratrol, zinciphisa ukudumba kwaye zikhusele kumhlaza, isifo sentliziyo kunye nesifo seswekile.

Nokuba isanda okanye ikhenkcezisiwe, okanye ikwimo yejusi, umdiliyaUngayisebenzisa ngeendlela ezahlukeneyo.