Kodi ma Flavonoids ndi maubwino akulu ndi ati

Zamkati

• Ubwino wa Flavonoids
• Zakudya zolemera za Flavonoid

Flavonoids, omwe amatchedwanso bioflavonoids, ndi mankhwala opangidwa ndi bioactive omwe ali ndi antioxidant komanso anti-yotupa omwe amatha kupezeka kwambiri muzakudya zina, monga tiyi wakuda, madzi a lalanje, vinyo wofiira, sitiroberi ndi chokoleti chamdima, mwachitsanzo.

Ma Flavonoids sanapangidwe ndi thupi, kukhala ofunikira kuwadya mwa chakudya chopatsa thanzi komanso chopatsa thanzi kuti pakhale phindu, monga kuwongolera kwama cholesterol, kuchepetsa zizindikilo za kutha msinkhu komanso kulimbana ndi matenda, mwachitsanzo.

Ubwino wa Flavonoids

Flavonoids amapezeka mu zakudya zingapo ndipo ali ndi antioxidant, anti-inflammatory, mahomoni, maantimicrobial ndi anti-inflammatory properties, omwe ali ndi maubwino angapo azaumoyo, omwe amakhala:

• Imalimbana ndi matenda, popeza ili ndi maantibayotiki;
• Imachedwetsa ukalamba ndikusunga khungu lathanzi, popeza ndi ma antioxidants;
• Amayendetsa mafuta m'thupi, kupewa matenda amtima;
• Kumawonjezera kuchuluka kwa mafupa, kuchepetsa chiopsezo cha kufooka kwa mafupa;
• Amachepetsa zizindikiro za kusamba;
• Amathandizira kuyamwa kwa vitamini C;
• Zimathandiza kuchepetsa kulemera, chifukwa zimachepetsa kutupa ndi kuchuluka kwa leptin, yomwe imadziwika kuti ndi njala yamankhwala, yolamulira njala.

Kuphatikiza apo, kudya pafupipafupi zakudya zokhala ndi flavonoids kumathandiza kupewa matenda am'mitsempha, chifukwa cha ntchito yake ya antioxidant imalepheretsa kuwonongeka kwa mitsempha.

Zakudya zolemera za Flavonoid

Kuchuluka kwa flavonoids mu zakudya kumasiyana zipatso, ndiwo zamasamba, khofi ndi tiyi, zakudya zazikulu zomwe zimapezeka ndi flavonoids zambiri:

• Zipatso zouma;
• Tiyi wobiriwira;
• Tiyi wakuda;
• Vinyo wofiyira;
• Mphesa;
• Açaí;
• Msuzi wamalalanje;
• Anyezi;
• Phwetekere;
• Sitiroberi;
• Apulosi;
• Kabichi;
• Burokoli;
• Rasipiberi;
• Khofi;
• Chokoleti chowawa.

Palibe mgwirizano pamlingo woyenera wa flavonoids womwe uyenera kulimbikitsidwa kuti mukhale ndi maubwino onse, komabe nthawi zambiri amalimbikitsidwa kudya osachepera 31 g patsiku. Kuphatikiza apo, ndikofunikira kuchita masewera olimbitsa thupi pafupipafupi ndikukhala ndi zakudya zopatsa thanzi kuti phindu lomwe amalimbikitsa ndi flavonoids likhale ndi zotsatira zazitali.