Iyini i-Polyphenol, Itholakala Kukuphi Ukudla?

Ama-polyphenolsyizinhlanganisela zezitshalo ezinikeza izithelo nemifino eminingi umbala wazo ogqamile. Lezi zinhlanganisela zezitshalo zingenye ye-antioxidants engcono kakhulu evela ekudleni; Inezici zokulwa nokuvuvukala ezizuzisa ubuchopho, inhliziyo kanye nempilo yamathumbu.

ezingaphezu kuka-8000 uhlobo lwe-polyphenol futhi atholakala ekudleni okuhlukahlukene okuhlukahlukene, njengetiye eliluhlaza, ukhokho, amantongomane, amakhambi nezinongo.

Iyini i-Polyphenol?

Ama-polyphenols etholakala ezinhlobonhlobo zokudla; izithelo, ushokoledi omnyama newayini elibomvu yimithombo edume kakhulu. A polyphenoliyinhlanganisela yemvelo equkethe ngaphezu kweqembu elilodwa le-phenolic hydroxyl. Kalula nje, iyinhlanganisela enamayunithi amaningi e-phenol.

Izinhlobo zamaPolyphenols

Ama-polyphenolszinezakhiwo ezihlukene kuye ngenani lamayunithi e-phenol aqukethe. Kukhona ngaphezu kwe-8,000 eyaziwayo ye-polyphenolic compounds.

Amakilasi amakhulu e-Polyphenols

ezine eziyinhloko iklasi le-polyphenol ine:

- Ama-Flavonoids

– Lignans

- Phenolic acid

– Stilbenes

Futhi, lokhu i-polyphenol gradeNgamunye wabo uhlukaniswe waba ama-subclasses aqukethe ama-polyphenolic compounds ahlukene.

Yiziphi Izinzuzo zamaPolyphenols?

Ama-Polyphenols ama-antioxidants

Ama-polyphenolsama-antioxidants avame kakhulu ekudleni. Ama-antioxidantsBasiza ukulwa nokucindezeleka okwenziwe nge-oxidative okubangelwa ama-radicals mahhala, okungama-molecule angalimaza amangqamuzana ethu, futhi alwe nomdlavuza nokuguga.

Kubaluleke kakhulu futhi empilweni jikelele. Ngoba abantu abathatha ama-antioxidants amaningi banamazinga aphansi okufa kanye nomdlavuza.

Yehlisa i-cholesterol

I-cholesterol ephezulu yegazi iyisici esibalulekile engcupheni yezifo zenhliziyo, okuyizimbangela eziphambili zokufa emhlabeni. Ukudla okuqukethe ama-polyphenols Kuyasiza ukwehlisa i-cholesterol, ngaleyo ndlela kunciphise ingozi yesifo senhliziyo.

ikakhulukazi i-cocoa polyphenols Isebenza kahle kakhulu ekwehliseni i-cholesterol ye-LDL “embi” futhi ikhuphule i-cholesterol “enhle” ye-HDL futhi. Okunye okufana namafutha omnqumo kanye netiye eliluhlaza ukudla okuqukethe polyphenols inemiphumela ezuzisayo efanayo.

Isiza ukwehlisa umfutho wegazi

Umfutho wegazi ophakeme ungenye ingozi yesifo senhliziyo. Kungabangela ukunqwabelana kwama-plaque emithanjeni yegazi noma emithanjeni yegazi.

Lokhu kunqwabelana kuholela ekwenyukeni kwengcindezi, okubangela ukujiya kwemithambo, okwandisa ingozi yokuhlaselwa yinhliziyo noma unhlangothi.

Ama-polyphenolsYehlisa umfutho wegazi ngokusiza ukukhulula i-endothelium, ungqimba lwangaphakathi lwemithambo yegazi. Iminqumo eminingi namaqabunga omnqumo polyphenol Lesi ngesinye sezizathu zokuthi kungani uwoyela we-olive ungomunye wamafutha anempilo.

Olunye ucwaningo lwathola ukuthi ukudla u-30 ml wamafutha omnqumo nsuku zonke izinyanga ezine kungathuthukisa impilo ye-endothelial.

Isiza ekuvimbeleni izinhlobo ezithile zomdlavuza

Ama-polyphenols; ukucindezeleka okwenziwe nge-oxidativeKuyasiza ukuvimbela imidlavuza ethile ngokunciphisa ukuvuvukala nokukhula kwamangqamuzana omdlavuza.

Kuwusizo empilweni yamathumbu

i-polyphenol Uma sidla, kuphela ama-5-10% awo adlula emathunjini amancane futhi angena emzimbeni. Ama-90-95% asele ehlela kukholoni ukuze athole izigidigidi zamabhaktheriya ukuze awahlukanise abe ama-molecule amancane. Ngenxa yalokho, abaningi polyphenolIsebenza njengomthombo wokudla wamagciwane anempilo emathunjini ethu.

Yehlisa ingozi yesifo sikashukela ngokwehlisa ushukela egazini

Ushukela ophezulu wegazi unyusa amathuba okuba nesifo sikashukela. Ama-polyphenols Yehlisa ubungozi besifo sikashukela ngokusiza i-insulin ukuthi isuse ushukela egazini.

Kuwusizo empilweni yamathambo

Ukucindezeleka kwe-oxidative nokuvuvukala kulimaza amathambo. Ukulimala kwamathambo ekugcineni kungaholela ezifweni ezifana ne-osteoporosis ezandisa ingozi yokuphuka kwamathambo.

Ama-polyphenolsIzuzisa impilo yamathambo ngokunciphisa ukucindezeleka kwe-oxidative nokuvuvukala, kuyilapho isekela ukuminyana kwamaminerali amathambo ngokukhula kwamangqamuzana amathambo amasha.

Yehlisa ukuvuvukala

Ukuvuvukala kwenzeka lapho amasosha omzimba esebenza ukulwa nokutheleleka. Kodwa-ke, uma ukuvuvukala kuqhubeka isikhathi eside, kubangela ukuphazamiseka okuningi njengokukhuluphala, isifo sikashukela nesifo senhliziyo. Ama-polyphenols kunciphisa ukuvuvukala; i-cocoa polyphenols Isebenza kakhulu ekunciphiseni ukuvuvukala.

Isiza ukunciphisa umzimba

Ama-polyphenols abantu abakhuluphele, abakhuluphele ngokweqile ukuze banciphe; Kuyasiza ukuvimbela abantu abanesisindo esijwayelekile ukuthi bakhuluphale. Ucwaningo lwakamuva luthole lokho kuphakeme polyphenol ithole ukuthi ukuthatha kuhlotshaniswa nokuncipha okukhulu kwesisindo kubantu abangaphezu kuka-100.000.

Itiye elihlaza liphezulu kuma-polyphenols futhi liyisiphuzo esisetshenziswa kakhulu ngemva kwamanzi emazweni ase-Asia. Okubalulekile, itiye eliluhlaza livimbela ukuzuza kwesisindo futhi lisize nokulahlekelwa isisindo ngokwemvelo.

Isiza ukubambezela ukuwohloka kobuchopho

Njengoba sikhula, impilo yobuchopho iqala ukuthinteka, okungenzeka kubangele izifo ezinjenge-Alzheimer's. Ama-polyphenolsKuyasiza ukuvimbela ukuwohloka kobuchopho ngokunciphisa ukucindezeleka kwe-oxidative nokuvuvukala, izici ezimbili ezingase zibe nendima kulesi simo.

Yini etholakala ku-Polyphenol?

Ama-polyphenols Itholakala ekudleni okuningi okumnandi. isifundo, ama-polyphenolsikhombe imithombo yokudla ecebile eyi-100 Ngezansi ezinye zazo kanye nazo okuqukethwe kwe-polyphenol Unikelwe.

Itholakala Kukuphi Ukudla I-Polyphenol?

Ama-clove (100 mg nge-15,188 g)

I-Mint Eyomisiwe (100 mg nge-11,960 g ngayinye)

Inkanyezi ye-anise (100 mg nge-5.460 g ngayinye)

I-cocoa Powder (100 mg nge-3.448 g ngayinye)

Imbewu yeCelery (100 mg nge-2.094 g ngayinye)

Ushokoledi Omnyama (100 mg nge-1.664 g ngayinye)

Imbewu yefilakisi (100 mg nge-1,528 g ngayinye)

Amajikijolo Amnyama (100 mg nge-1.359 g)

Ama-Chestnuts (100 mg nge-1,215 g ngayinye)

I-Sage Eyomisiwe (100 mg nge-1,207 g ngayinye)

Irosemary eyomisiwe (100 mg nge-1,018 g)

I-Thyme Eyomile (100 mg nge-878 g)

I-Blackcurrant (100 mg nge-758 g ngayinye)

Iminqumo Emnyama (100 mg nge-569 g)

Amantongomane (100 mg nge-495 g)

Ufulawa weSoy (100mg nge-466g)

Iplamu (100 mg nge-377 g)

Iminqumo Eluhlaza (100 mg nge-346 g)

I-Basil eyomisiwe (100 mg nge-322 g)

I-Curry Powder (100mg nge-285g ngayinye)

I-Sweet Cherry (100 mg nge-274 g)

I-Artichoke (100mg nge-260g)

Amajikijolo amnyama (100mg nge-260g)

Ubhontshisi wesoya (100 mg nge-246 g)

Ushokoledi Wobisi (100 mg nge-236 g)

Ama-strawberries (100 mg nge-235 g)

I-Red Chicory (100 mg nge-235 g)

Amajikijolo (100 mg nge-215 g)

Ikhofi (100 mg nge-214 g)

Ijinja Eyomile (100mg nge-202g)

Ama-Prunes (100 mg nge-194 g)

Ama-alimondi (100 mg nge-187 g)

Amagilebhisi Amnyama (100 mg nge-169 g)

U-anyanisi obomvu (100 mg nge-168 g)

I-Green Chicory (100 mg nge-166 g)

I-Thyme Entsha (100 mg nge-163 g)

Ufulawa Wommbila (100 mg nge-153 g)

I-apula (100 mg nge-136 g)

Isipinashi (100mg nge-119g)

Itiye Elimnyama (100 mg nge-102 g)

Iwayini Elibomvu (100 mg nge-101 g)

Itiye Elihlaza (100mg nge-89g)

U-anyanisi Ophuzi (100 mg nge-74 g ngayinye)

Ijusi ye-apula ehlanzekile (100 mg nge-68 g)

Ijusi Lehalananda Elihlanzekile (100 mg nge-66 g)

Amafutha E-Olive Engeziwe (100 mg nge-62 g)

Ubhontshisi Omnyama (100 mg nge-59 g)

Ipentshisi (100mg nge-59g)

Ijusi Ewolintshi Egazi Elimsulwa (100 mg nge-56 g ngayinye)

Ikhumini (100 mg nge-55 g)

Ijusi Yezithelo Zomvini (100 mg nge-53 g)

Isinamoni (100 mg nge-48 g)

Ijusi Ewolintshi Ehlanzekile (100 mg nge-46g ngayinye)

I-Broccoli (100mg nge-45g)

Ijusi Lemon Elimsulwa (100 mg nge-42 g ngayinye)

Amabhilikosi (100 mg nge-34 g)

I-Asparagus (100mg nge-29g)

Amantongomane (100 mg nge-28 g)

Amazambane (100 mg nge-28 g)

I-Ceylon Cinnamon (100 mg nge-27 g)

Iparsley eyomisiwe (100mg nge-25g)

I-Nectarine (100 mg nge-25 g)

Ulethisi Obomvu (100 mg nge-23 g)

Ubisi Lweshokoledi (100 mg nge-21 g)

I-quince (100mg nge-19g)

Ubisi lwesoya (100mg nge-18g)

Ipheya (100mg nge-17g)

Amagilebhisi Aluhlaza (100 mg nge-15 g)

Izaqathi (100mg nge-14g)

Uviniga (100 mg nge-21 g)

Iwayini Elimhlophe (100 mg nge-10 g)

Lolu hlu luyisibonelo nje futhi umthombo we-polyphenol Kukhona.

Ngenxa yalokho;

Ama-polyphenolsyizinhlanganisela zezitshalo ezibaluleke kakhulu empilweni. Umphumela we-antioxidant walezi zinhlanganisela unciphisa ingozi yezifo eziningi ezifana nesifo sikashukela, isifo senhliziyo nempilo yamathambo.

Lezi zinhlanganisela ezinempilo zitholakala ekudleni okuningi okumnandi, okuhlanganisa ushokoledi omnyama, ikhofi, ama-strawberries newayini elibomvu.