Izinzuzo, Ukulimala kanye Nenani Lokudla Okunempilo Kwamagilebhisi

amagilebhisi Sekulinywe izinkulungwane zeminyaka futhi yayisetshenziswa izimpucuko eziningana zasendulo ukwenza iwayini.

Eziningi ezifana noluhlaza, obomvu, omnyama, ophuzi nopinki izinhlobonhlobo zamagilebhisi unayo. Imila emvinini, inezinhlobo ezinembewu nezingenambewu.

Itshalwa futhi ezindaweni ezipholile. Inezinzuzo ezicebile ngenxa yokuqukethwe kwayo okuphezulu komsoco kanye ne-antioxidant. Isicelo "yini amagilebhisi", "ziyini izinzuzo kanye nokulimala kwamagilebhisi", "ingabe amagilebhisi athinta isisu" I-athikili efundisayo enezimpendulo zemibuzo yakho. 

Inani Lomsoco Lamagilebhisi

Kuyisithelo esiqukethe imisoco ehlukahlukene ebalulekile. 151 inkomishi (XNUMX amagremu) amagilebhisi abomvu noma aluhlaza Inokuqukethwe komsoco okulandelayo:

Amakhalori: 104

Ama-carbohydrate: 27.3 g

Amaprotheni: 1.1 gram

Amafutha: 0.2 amagremu

I-fiber: 1.4 amagremu

Vitamin C: 27% weReference Daily Intake (RDI)

I-Vitamin K: 28% we-RDI

I-Thiamine: i-7% ye-RDI

I-Riboflavin: 6% ye-RDI

I-Vitamin B6: 6% we-RDI

I-Potassium: 8% we-RDI

Ithusi: 10% ye-RDI

IManganese: 5% we-RDI

B151 inkomishi (XNUMX amagremu) yamagilebhisiivithamini ebalulekile ekujikeni kwegazi nempilo yamathambo vitamin K Inikeza ngaphezu kwekota yenani lansuku zonke le

Futhi iyi-antioxidant enhle, isakhi esibalulekile nesibalulekile empilweni yezicubu ezixhumene, kanye ne-antioxidant enamandla. I-vitamin C umthombo.

Yiziphi Izinzuzo Zamagilebhisi?

Okuqukethwe okuphezulu kwe-antioxidant kuvimbela izifo ezingapheli

Ama-antioxidantsyizinhlanganisela ezitholakala ezitshalweni. Basiza ukulungisa umonakalo wamangqamuzana obangelwa ama-radicals mahhala, okungama-molecule ayingozi abangela ukucindezeleka kwe-oxidative.

Ukucindezeleka kwe-oxidative kubangela izifo eziningi ezingapheli ezifana nesifo sikashukela, umdlavuza nesifo senhliziyo. amagilebhisiziphezulu enanini lama-antioxidant compounds anamandla. Eqinisweni, ngaphezu kwe-1600 izakhi zezitshalo ezizuzisayo zikhonjwe kulesi sithelo.

Inani eliphakeme kakhulu lama-antioxidants litholakala emakhasini nasembewini. Ngalesi sizathu, ucwaningo oluningi lwamagilebhisi lwenziwe kusetshenziswa izingcaphuno zembewu noma amagxolo esikhumba.

Ngenxa yama-anthocyanins ayinikeza umbala wayo amagilebhusi abomvuiqukethe ama-antioxidants amaningi.

Ama-Antioxidants kumagilebhisi iphikelela ngisho nangemva kokuvutshelwa, ngakho lezi zinhlanganisela nazo zinewayini elibomvu eliphezulu.

Enye yama-antioxidants atholakala esithelweni i-resveratrol, ehlukaniswa njenge-polyphenol. ResveratrolSekwenziwe ucwaningo oluhlukene olukhombisa ukuthi ivikela isifo senhliziyo, yehlisa ushukela egazini futhi ivikela ekukhuleni komdlavuza.

I-Vitamin C, ephinde ibe yi-antioxidant enamandla esithelweni, i-beta-carotene, i-quercetin, lutein, i-lycopene kanye ne-ellagic acid.

Inhlanganisela yezitshalo ivikela ezinhlotsheni ezithile zomdlavuza

amagilebhisiiqukethe amazinga aphezulu ezinhlanganisela zezitshalo ezizuzisayo ezingase zisize ukuvikela ezinhlotsheni ezithile zomdlavuza.

I-Resveratrol, enye yezinhlanganisela ezitholakala esithelweni, iye yafundwa mayelana nokuvimbela nokwelashwa komdlavuza.

Ikhonjiswe ukuthi ivikela umdlavuza ngokunciphisa ukuvuvukala, isebenze njenge-antioxidant, futhi ivimbele ukukhula nokusabalala kwamangqamuzana omdlavuza emzimbeni.

Ngaphandle kwe-resveratrol, amagilebhisi Futhi iqukethe i-quercetin, i-anthocyanins nama-catechin, anemiphumela enenzuzo ngokumelene nomdlavuza.

amagilebhisi akhishwekukhonjiswe ukuthi kuvimbela ukukhula nokusabalala kwamangqamuzana omdlavuza wekoloni lomuntu ezifundweni zamashubhu okuhlola.

Ukwengeza, ucwaningo lwabantu abangu-50 abangaphezu kweminyaka engama-30 bathola amagremu angu-450 ngosuku amasonto amabili. amagilebhisi kukhonjisiwe ukunciphisa ingozi yomdlavuza wekoloni.

Izifundo futhi amagilebhisi akhishweithole ukuthi ivimbela ukukhula nokusabalala kwamangqamuzana omdlavuza webele, kokubili elabhorethri nasemamodelini wamagundane.

Kuwusizo empilweni yenhliziyo

Isiza ukwehlisa umfutho wegazi

Inkomishi eyodwa (151 grams) yamagilebhisiawu ,286mg i-potassium Iqukethe u-6% wokudla kwansuku zonke. Le mineral ibalulekile ekugcineni amazinga omfutho wegazi enempilo.

Ukudla okune-potassium ephansi kungaholela engcupheni eyengeziwe yomfutho wegazi ophakeme, isifo senhliziyo, nesifo sohlangothi.

Ucwaningo olwenziwa kubantu abadala abangu-12267 lwathola ukuthi labo abadla amazinga aphezulu e-potassium maqondana ne-sodium babencane amathuba okuba bafe ngenxa yesifo senhliziyo kunalabo abadla i-potassium encane.

Isiza ukwehlisa i-cholesterol

amagilebhisiIzithako ezitholakala kuzo zingasiza ekuvikeleni amazinga aphezulu e-cholesterol ngokunciphisa ukumuncwa kwe-cholesterol.

Ocwaningweni lwabantu abangama-69 abane-cholesterol ephezulu, izinkomishi ezintathu (amagremu angama-500) ngosuku amasonto ayisishiyagalombili. amagilebhusi abomvu Ukudla kuye kwaboniswa kwehlisa inani le-cholesterol "embi" ye-LDL. amagilebhisi amhlopheUmphumela ofanayo awuzange ubonwe.

Ivikela isifo sikashukela ngokwehlisa ushukela egazini

amagilebhisiidumela eliphansi nge-53 inkomba ye-glycemic (GI) inenani. Futhi, izinhlanganisela ezitholakala esithelweni zinganciphisa amazinga kashukela egazini.

Ocwaningweni lwamasonto ayi-38 lwamadoda angama-16, amagremu angama-20 ngosuku ukukhishwa kwamagilebhisi Kwaphawulwa ukuthi amazinga kashukela egazini ezigulini eziwuthathile ehlisiwe uma kuqhathaniswa neqembu elilawulayo.

Ukwengeza, i-resveratrol ikhonjisiwe ukwandisa ukuzwela kwe-insulin, okungakhuphula ikhono lomzimba lokusebenzisa i-glucose, ngaleyo ndlela kubangele amazinga ashukela egazi aphansi.

I-Resveratrol iphinde ikhulise inani lama-glucose receptors kulwelwesi lwamaseli, okungaba nomthelela omuhle kushukela wegazi.

Ukulawula amazinga kashukela egazini ngokuhamba kwesikhathi kuyisici esibalulekile ekwehliseni ingozi yesifo sikashukela.

Iqukethe izinhlobonhlobo zezinhlanganisela ezizuzisa impilo yamehlo

Amakhemikhali e-phytochemicals atholakala esithelweni avikela izifo zamehlo ezivamile. Kolunye ucwaningo, amagilebhisi Amagundane adla ukudla okuqukethe amagilebhisiyayinokusebenza okungcono kwe-retinal uma kuqhathaniswa namagundane angaphakelwanga ubisi.

Ocwaningweni lweshubhu lokuhlola, i-resveratrol yatholakala ivikela amangqamuzana e-retinal esweni lomuntu ekukhanyeni kwe-ultraviolet A. Lesi yisifo samehlo esivamile. ukwehla kwe-macular okuhlobene neminyaka (AMD) inganciphisa ingozi yokuthuthuka.

Ngokusho kocwaningo lokubuyekeza, i-resveratrol ingasiza futhi ukuvikela ngokumelene ne-glaucoma, i-cataract, nesifo samehlo esinesifo sikashukela.

Ayrıca, amagilebhisi i-lutein ne-zeaxanthin Iqukethe ama-antioxidants. Ezinye izifundo zibonise ukuthi lezi zinhlanganisela zivimbela amehlo ukuba angalinyazwa ukukhanya okuluhlaza okwesibhakabhaka.

Ithuthukisa inkumbulo, ukunaka kanye nemizwa

ukudla amagilebhisiIthuthukisa inkumbulo, izuzise impilo yobuchopho. Ocwaningweni lwamasonto ayi-12 lwabantu abadala abanempilo, ama-250 mg nsuku zonke ukukhishwa kwamagilebhisiandise kakhulu izikolo zokuhlolwa kwengqondo ezikala ukunaka, inkumbulo, nolimi uma kuqhathaniswa namanani ayisisekelo.

Olunye ucwaningo kubantu abadala abanempilo, amagremu angu-8 (230 ml) ijusi yamagilebhisiKuye kwaboniswa ukuthi ukuphuza utshwala kukhulisa isivinini samakhono ahlobene nenkumbulo kanye nesimo sengqondo ngemva kwemizuzu engu-20 ngemva kokuphuza.

Izifundo kumagundane zibonise ukuthi i-resveratrol ithuthukisa ukufunda, inkumbulo nomoya lapho ithathwa amasonto e-4. Ngaphezu kwalokho, amagundane aye andise ukusebenza kobuchopho futhi abonisa izimpawu zokukhula nokugeleza kwegazi.

I-Resveratrol, Isifo i-Alzheimer'sIngase futhi ivikele inkwethu, kodwa izifundo kubantu ziyadingeka ukuze kuqinisekiswe lokhu.

Iqukethe imisoco eminingi ebalulekile empilweni yamathambo

amagilebhisii-calcium, i-magnesium, i-potassium, i-phosphorus, manganese Iqukethe amavithamini amaningi namaminerali adingekayo empilweni yamathambo, njengovithamini K no-vitamin K.

Nakuba izifundo zamagundane zibonise ukuthi i-resveratrol inyusa ukuminyana kwamathambo, le miphumela ayizange iqinisekiswe kubantu.

Ocwaningweni olulodwa, omiswe yiqhwa amasonto ayi-8 impushana yamagilebhisi amagundane adla i-powder abe ne-bone resorption engcono kanye nokugcinwa kwe-calcium kunamagundane angazange athole i-powder.

Ivikela ezifweni ezithile zebhaktheriya, igciwane kanye neyeast

amagilebhisiKuye kwaboniswa ukuthi ama-compounds amaningi emkhiqizweni avikela futhi alwe nezifo ezibangelwa amagciwane kanye negciwane.

Isithelo siwumthombo omuhle kavithamini C, owaziwa ngomphumela waso onenzuzo kumasosha omzimba. ukukhishwa kwesikhumba samagilebhisiikhonjiswe ukuthi ivikela igciwane lomkhuhlane ezifundweni zamashubhu okuhlola.

Ngaphezu kwalokho, izinhlanganisela zayo zamisa igciwane le-herpes, i-chickenpox kanye nezifo zefungal ekusakazeni ezifundweni zamashubhu okuhlola.

I-Resveratrol ingase futhi ivikele ekuguleni okutholakala ekudleni. Uma kufakwe ezinhlotsheni ezahlukene zokudla, E. Coli Kuye kwatholakala ukuvimbela ukukhula kwamagciwane ayingozi njenge

yehlisa ijubane ukuguga

amagilebhisiIzinhlanganisela zezitshalo ezitholakala esitshalweni zingathinta ukuguga nokuphila isikhathi eside. I-Resveratrol ikhonjiswe ukuthi yandisa isikhathi sokuphila ezinhlobonhlobo zezilwane. Le nhlanganisela ivuselela umndeni wamaprotheni abizwa ngokuthi ama-sirtuin ahlotshaniswa nokuphila isikhathi eside.

Olunye lwezakhi zofuzo ezicushwe yi-resveratrol wufuzo lwe-SirT1. Lona isakhi sofuzo esicushwe ukudla okunekhalori ephansi okuxhunyaniswe nempilo ende ezifundweni zezilwane.

I-Resveratrol iphinde ithinte ezinye izakhi zofuzo eziningana ezihlobene nokuguga nokuphila isikhathi eside.

Yehlisa ukuvuvukala

Ukuvuvukala okungapheli kudlala indima ebalulekile ekuthuthukiseni izifo ezingapheli ezifana nomdlavuza, isifo senhliziyo, isifo sikashukela, isifo samathambo kanye nezifo ezizimele. I-Resveratrol ibonisa izakhiwo ezinamandla zokulwa nokuvuvukala.

Ocwaningweni lwamadoda angama-24 ane-metabolic syndrome - into eyingozi yesifo senhliziyo - cishe izinkomishi eziyi-1,5 (amagremu angama-252) amagilebhisi amashaokulingana ne i-grape powder extractkwandisa inani lama-anti-inflammatory compounds egazini labo.

Ngokufanayo, kolunye ucwaningo lwabantu abangu-75 abanesifo senhliziyo, i-grape powder extract kwatholakala ukwandisa amazinga ezinto eziphikisana nokuvuvukala uma kuqhathaniswa neqembu lokulawula.

Ocwaningweni lwamagundane anesifo samathumbu esivuvukalayo, ijusi yamagilebhisiKunqunywe ukuthi akugcini nje ukwandisa izimpawu zesifo, kodwa futhi kwandisa amazinga egazi ama-anti-inflammatory compounds.

Izinzuzo Zomvini Esikhumbeni

Inhlanganisela ye-resveratrol esithelweni ilwa nengcindezi ye-oxidative, into engaba nomthelela omubi empilweni yesikhumba. I-Resveratrol inemiphumela ye-photoprotective.

I-Resveratrol iphinde ivikele isikhumba ekulimaleni kwesikhumba okwenziwe yi-UV futhi isiza ukuvikela umdlavuza wesikhumba nokuvuvukala kwesikhumba.

amagilebhisiI-resveratrol engaphakathi nayo ingasiza ekwelapheni izinduna. Ivimbela umsebenzi webhaktheriya ebangela induna i-Propionibacterium acnes.

Ucwaningo luye lwathola nokuthi ukuhlanganisa i-antioxidant nemithi evamile yezinduna (i-benzoyl peroxide) ingase ikhulise amandla ayo okwelapha.

Iyini imiphumela emibi yamagilebhisi?

amagilebhisi Iqukethe uvithamini K. Ucwaningo lubonisa ukuthi uvithamini K ungaphazamisa imithi yokunciphisa igazi (njenge-Warfarin). Lokhu kungenxa yokuthi uvithamini K unomthelela ekwakhekeni kwamahlule egazi.

Ngaphandle kwalokhu, isithelo siphephile ukuthi singadliwa. Nakuba lungekho ulwazi mayelana nokuphepha kwayo ngesikhathi sokukhulelwa noma encela ibele, ibhekwa njengephephile uma ithathwa ngamanani ajwayelekile.

Ungadla Imbewu Yamagilebhisi?

Imbewu yamagilebhisiyizinhlamvu ezincane, eziqinile, ezimise okwepheya ezitholakala phakathi nesithelo. Kungase kube nembewu eyodwa noma ngaphezulu esithelweni.

Nakuba zingemnandi, azinangozi kubantu abaningi ukuba zidle. Akunankinga ukuhlafuna nokugwinya.

Ground imbewu yamagilebhisiamafutha embewu yamagilebhisi kanye ukukhishwa kwembewu yamagilebhisi esetshenziswa ukwenza.

Kodwa abanye abantu imbewu yamagilebhisi akufanele adle. Olunye ucwaningo ukukhishwa kwembewu yamagilebhisiIthole ukuthi i-turmeric inezinto zokunciphisa igazi, ezingase ziphazamise imithi yokunciphisa igazi noma zingaphephile kubantu abanezinkinga zokopha.

Noma kunjalo, abantu abaningi ngeke babe sengcupheni enkulu yalokhu kuhlangana ngokudla amanani aphakathi embewu yamagilebhisi. 

Izinzuzo zokudla imbewu yamagilebhisi

Imbewu yamagilebhisi inothile ngezinhlanganisela zezitshalo eziningana ezingase zinikeze izinzuzo zezempilo. Ngokwesibonelo, iphezulu kuma-proanthocyanidin, i-polyphenol ecebile nge-antioxidant enikeza izitshalo umbala wazo obomvu, oluhlaza okwesibhakabhaka, noma onsomi. 

Ama-Antioxidants anciphisa ukuvuvukala futhi avikele imizimba yethu ekucindezelekeni kwe-oxidative, ekugcineni avimbele isifo se-metabolic nesifo esingamahlalakhona.

I-Proanthocyanidins etholakala embewini yamagilebhisi inciphisa ukuqunjelwa futhi ukuthuthukisa ukugeleza kwegazi kungasiza.

Izinhlanganisela ezicebile nge-Antioxidant ezibizwa nge-flavonoids, ikakhulukazi i-gallic acid, i-catechin, ne-epicatechin, nazo zitholakala ngamanani aphezulu kakhulu embewini.

Lawa ma-flavonoid ane-radical scavenging yamahhala kanye nezindawo zokulwa nokuvuvukala ezingase zibe yinzuzo kakhulu empilweni yobuchopho. Ucwaningo luphakamisa ukuthi kungase kubambezele ukuqala kwezifo ze-neurodeergenerative njenge-Alzheimer's.

amagilebhisi Iqukethe ne-melatonin, ejiya enkabeni yayo njengoba ivuthwa. I-MelatoninKuyi-hormone elawula isigqi sokujikeleza njengamaphethini okulala.

Ukusebenzisa i-melatonin kunciphisa ukukhathala futhi kuthuthukisa ikhwalithi yokulala. Isebenza futhi njenge-antioxidant futhi inezindawo zokulwa nokuvuvukala.

Ngenxa yalokho;

amagilebhisiiqukethe izakhi eziningi ezibalulekile kanye nezinhlanganisela zezitshalo ezinamandla ezizuzisa impilo yethu. Nakuba inoshukela, inenkomba ephansi ye-glycemic futhi ayikhuphuli amazinga kashukela egazini ngokweqile.

Ama-Antioxidants atholakala kumagilebhisi, njenge-resveratrol, anciphisa ukuvuvukala futhi avikele kumdlavuza, isifo senhliziyo nesifo sikashukela.

Kungakhathaliseki ukuthi kusha noma kufriziwe, noma kusesimweni sejusi, amagilebhisiUngayidla ngezindlela ezahlukene.