Kodi Polyphenols ndi Chiyani? Mitundu, maubwino, ndi magwero azakudya

Zamkati

• Kodi polyphenols ndi chiyani?
• Mitundu ya polyphenols
• Ubwino wathanzi la polyphenols
• Mutha kutsitsa shuga m'magazi
• Mutha kuchepetsa chiopsezo cha matenda amtima
• Zitha kuteteza magazi kuundana
• Angateteze ku khansa
• Titha kulimbikitsa chimbudzi chathanzi
• Itha kulimbikitsa ntchito yaubongo
• Zakudya zokhala ndi polyphenols
• Zipatso
• Masamba
• Nyemba
• Mtedza ndi mbewu
• Mbewu
• Zitsamba ndi zonunkhira
• Zina
• Nanga bwanji zowonjezera polyphenol?
• Zowopsa zomwe zingachitike ndi zotsatirapo zake
• Mfundo yofunika

Polyphenols ndi gulu lazomera zomwe zimapereka maubwino osiyanasiyana azaumoyo.

Kugwiritsa ntchito polyphenols nthawi zonse kumaganiziridwa kuti kumathandizira kugaya chakudya komanso thanzi laubongo, komanso kuteteza matenda amtima, mtundu wa 2 shuga, komanso khansa zina.

Vinyo wofiira, chokoleti chakuda, tiyi, ndi zipatso ndi zina mwazinthu zodziwika bwino. Komabe, zakudya zina zambiri zimaperekanso mankhwala ambiri.

Nkhaniyi ikufotokoza zonse zomwe muyenera kudziwa za polyphenols, kuphatikiza magwero azakudya.

Kodi polyphenols ndi chiyani?

Polyphenols ndi gulu la mankhwala omwe amapezeka mwachilengedwe pazomera, monga zipatso, ndiwo zamasamba, zitsamba, zonunkhira, tiyi, chokoleti chakuda, ndi vinyo.

Amatha kukhala ngati ma antioxidants, kutanthauza kuti atha kusintha zinthu zowononga zaulere zomwe zingawononge maselo anu ndikuwonjezera chiopsezo chanu cha khansa, matenda ashuga, ndi matenda amtima ().

Polyphenols amalingaliridwenso kuti amachepetsa kutupa, komwe kumaganiziridwa kuti ndi komwe kumayambitsa matenda ambiri (,).

Mitundu ya polyphenols

Mitundu yopitilira 8,000 yama polyphenols yadziwika. Amatha kugawidwa m'magulu anayi (,):

• Flavonoids. Izi zimawerengera pafupifupi 60% yama polyphenols onse. Zitsanzo zake ndi quercetin, kaempferol, catechins, ndi anthocyanins, zomwe zimapezeka muzakudya monga maapulo, anyezi, chokoleti chakuda, ndi kabichi wofiira.
• Phenolic zidulo. Gulu ili likuwerengera pafupifupi 30% yama polyphenols onse. Zitsanzo zimaphatikizapo ma stilbenes ndi lignans, omwe amapezeka zipatso, ndiwo zamasamba, mbewu zonse, ndi mbewu.
• Mankhwala amtundu wa polyphenolic. Gululi limaphatikizapo ma capsaicinoids mu tsabola tsabola ndi avenanthramides mu oats.
• Ma polyphenols ena. Gulu ili limaphatikizanso resveratrol mu vinyo wofiira, ellagic acid mu zipatso, curcumin mu turmeric, ndi lignans mu mbewu za fulakesi, nthangala za zitsamba, ndi mbewu zonse.

Kuchuluka ndi mtundu wa ma polyphenols mu zakudya zimadalira chakudyacho, kuphatikiza magwero ake, kukhwima kwake, ndi momwe amalimidwa, kunyamulidwa, kusungidwa, ndikukonzedwa.

Zowonjezera za polyphenol ziliponso. Komabe, atha kukhala osapindulitsa kuposa zakudya zopangidwa ndi polyphenol ().

Polyphenols ndi mankhwala opindulitsa omwe amapezeka ndi antioxidant omwe angakuthandizeni kukhala athanzi komanso kuteteza kumatenda osiyanasiyana. Amatha kugawidwa mu flavonoids, phenolic acid, polyphenolic amides, ndi ma polyphenols ena.

Ubwino wathanzi la polyphenols

Polyphenols adalumikizidwa ndi maubwino osiyanasiyana azaumoyo.

Mutha kutsitsa shuga m'magazi

Polyphenols itha kuthandizira kuchepetsa magazi anu, zomwe zimapangitsa kuti mukhale ndi chiopsezo chochepa cha matenda ashuga amtundu wa 2.

Izi ndichifukwa choti ma polyphenols amatha kuteteza kuwonongeka kwa wowuma kukhala shuga wosavuta, kutsitsa mwayi waziphuphu zamagazi mukatha kudya ().

Mankhwalawa amathanso kuthandizira kuyambitsa kutulutsa kwa insulin, mahomoni omwe amafunika kutsekera shuga m'magazi anu ndikulowetsa m'maselo anu ndikusungitsa magazi anu ashuga ().

Kafukufuku wosiyanasiyana amalumikizanso zakudya zopatsa polyphenol kuti muchepetse kusala kudya kwa magazi, kulekerera kwa shuga, komanso kuchulukitsa kwa insulin - zonse zofunika kuti muchepetse chiopsezo cha mtundu wachiwiri wa shuga ().

Kafukufuku wina, anthu omwe amadya kwambiri zakudya zopangidwa ndi polyphenol anali ndi chiwopsezo chotsika cha 57% chokhala ndi matenda ashuga amtundu wa 2 pazaka 2-4, poyerekeza ndi omwe amadya zochepa kwambiri ().

Mwa ma polyphenols, kafukufuku akuwonetsa kuti ma anthocyanins atha kukhala ndi mphamvu yothetsera matenda a shuga. Amapezeka mu zakudya zofiira, zofiirira, ndi zamtambo, monga zipatso, ma currants, ndi mphesa (,).

Mutha kuchepetsa chiopsezo cha matenda amtima

Kuwonjezera ma polyphenols pa zakudya zanu kumatha kusintha thanzi la mtima.

Akatswiri amakhulupirira kuti izi zimachitika makamaka chifukwa cha ma antioxidant a polyphenols, omwe amathandiza kuchepetsa kutupa kosatha, komwe kumayambitsa matenda amtima (,,).

Ndemanga ziwiri zaposachedwa zimalumikiza polyphenol zowonjezera mavitamini a magazi ndi ma LDL (oyipa) cholesterol, komanso HDL (wabwino) cholesterol (,).

Kuwunikanso kwina kunapeza chiwopsezo chotsika cha 45% chofa chifukwa cha matenda amtima mwa iwo omwe ali ndi milingo yayikulu ya enterolactone, yomwe imadziwika ndi kudya kwa lignan. Lignans ndi mtundu wa polyphenol omwe amapezeka mumbeu ya fulakesi ndi mbewu zonse ().

Zitha kuteteza magazi kuundana

Polyphenols amachepetsa chiopsezo chanu chokhala ndi magazi.

Kuundana kwa magazi kumapangidwa maplateleti oyenda m'magazi anu atayamba kulumikizana. Njirayi imadziwika kuti kuphatikizika kwa ma platelet ndipo imathandiza popewera magazi ochulukirapo.

Komabe, kuchuluka kwa ma platelet ophatikizika kumatha kuyambitsa kuundana kwamagazi, komwe kumatha kukhala ndi zovuta m'thupi, kuphatikiza mitsempha yayikulu ya thrombosis, stroke, ndi pulmonary embolism ().

Malinga ndi kafukufuku wama chubu ndi nyama, polyphenols itha kuthandiza kuchepetsa kuchuluka kwa ma platelet, poteteza mapangidwe a magazi (,,).

Angateteze ku khansa

Kafukufuku nthawi zonse amalumikiza zakudya zomwe zili ndi zakudya zamasamba ndi chiopsezo chochepa cha khansa, ndipo akatswiri ambiri amakhulupirira kuti polyphenols ndi omwe amachititsa izi (, 21,).

Polyphenols ali ndi mphamvu zowononga antioxidant komanso zotsutsana ndi zotupa, zonse zomwe zingakhale zothandiza popewa khansa (23).

Kuwunikanso kwaposachedwa kwama test-tube akuwonetsa kuti ma polyphenols atha kulepheretsa kukula ndi kukula kwa mitundu ingapo yamatenda a khansa (,).

Kwa anthu, kafukufuku wina amalumikiza kuti magazi ali ndi magazi ambiri polyphenol ndi chiopsezo chochepa cha khansa ya m'mawere ndi prostate, pomwe ena samapeza zotsatira. Chifukwa chake, maphunziro ena amafunikira asanapange mfundo zamphamvu ().

Titha kulimbikitsa chimbudzi chathanzi

Polyphenols itha kupindulitsa kugaya chakudya polimbikitsa kukula kwa m'matumbo mabakiteriya opindulitsa kwinaku ikuteteza zowononga (,).

Mwachitsanzo, umboni ukuwonetsa kuti zowonjezera tiyi wokhala ndi polyphenol zitha kulimbikitsa kukula kwa bifidobacteria ().

Momwemonso, green tea polyphenols itha kuthandizira kuthana ndi mabakiteriya owopsa, kuphatikiza C. kusiyana, E. Coli, ndi Salmonella, komanso kukulitsa zizindikilo zamatenda am'mimba (PUD) ndi matenda am'matumbo (IBD) (,).

Kuphatikiza apo, umboni womwe ukupezeka ukuwonetsa kuti ma polyphenols atha kuthandiza maantibiobio kuti azikula bwino ndikupulumuka. Awa ndi mabakiteriya opindulitsa omwe amapezeka mu zakudya zina zofufumitsa ndipo amatha kutengedwa ngati mawonekedwe owonjezera. Komabe, kafukufuku wina amafunika ().

Itha kulimbikitsa ntchito yaubongo

Zakudya zolemera kwambiri za polyphenol zitha kukulitsa chidwi chanu komanso kukumbukira kwanu.

Kafukufuku wina akuti kumwa madzi a mphesa, omwe mwachilengedwe amakhala ndi polyphenols, adathandizira kwambiri kukulitsa kukumbukira kwa okalamba omwe ali ndi vuto lochepa m'masabata osachepera 12 ().

Ena amati cocoa flavanols imathandizira kuti magazi aziyenda bwino kupita kuubongo ndipo adalumikiza ma polyphenols awa kuti athe kukumbukira bwino ntchito komanso kusamala (,,,).

Momwemonso, chomera cholemera kwambiri cha polyphenol Ginkgo biloba Zikuwoneka ngati zolimbikitsa kukumbukira, kuphunzira, komanso kusinkhasinkha. Amalumikizananso ndikuchita bwino kwaubongo komanso kukumbukira kwakanthawi kochepa kwa iwo omwe ali ndi matenda amisala ().

Polyphenols atha kuthandiza kuteteza magazi kuundana, kuchepetsa kuchuluka kwa shuga m'magazi, komanso kutsitsa matenda amtima. Zitha kulimbikitsanso kugwira ntchito kwaubongo, kukonza chimbudzi, komanso kutchinjiriza ku khansa, ngakhale kuli kofunikira kufufuza kwina.

Zakudya zokhala ndi polyphenols

Ngakhale tiyi, chokoleti chakuda, vinyo wofiira, ndi zipatso mwina ndizomwe zimadziwika kwambiri ndi ma polyphenols, zakudya zina zambiri zilinso ndi mankhwala ambiri opindulitsa.

Nazi zakudya 75 zolemera kwambiri mu polyphenols, zolembedwa ndi gulu ().

Zipatso

• maapulo
• apilikoti
• chokeberries wakuda
• currants wakuda ndi wofiira
• ma elderberries akuda
• mphesa zakuda
• mabulosi akuda
• mabulosi abulu
• yamatcheri
• mphesa
• chipatso champhesa
• mandimu
• timadzi tokoma
• yamapichesi
• mapeyala
• makangaza
• maula
• rasipiberi
• mabulosi

Masamba

• artichokes
• katsitsumzukwa
• burokoli
• kaloti
• endives
• mbatata
• chicory wofiira
• letesi wofiira
• ofiira ndi achikasu anyezi
• sipinachi
• mvula

Nyemba

• nyemba zakuda
• tempeh
• tofu
• Zipatso za soya
• nyama ya soya
• mkaka wa soya
• yogati wa soya
• nyemba zoyera

Mtedza ndi mbewu

• amondi
• mabokosi
• mtedza
• mbewu za fulakesi
• pecans
• mtedza

Mbewu

• phala
• rye
• tirigu wosapuntha

Zitsamba ndi zonunkhira

• caraway
• mbewu ya udzu winawake
• sinamoni
• zovala
• chitowe
• ufa wophika
• basil wouma
• marjoram owuma
• parsley wouma
• tsabola wouma
• nthungo youma
• mandimu verbena
• Oregano waku Mexico
• rosemary
• wanzeru
• nyenyezi anise
• thyme

Zina

• tiyi wakuda
• capers
• koko ufa
• khofi
• chokoleti chakuda
• ginger
• tiyi wobiriwira
• maolivi ndi mafuta
• mafuta ogwiriridwa
• vinyo wofiyira
• viniga

Kuphatikiza zakudya kuchokera pagulu lililonse mwazakudya zanu zimakupatsirani ma polyphenols osiyanasiyana.

Zakudya zambiri zamasamba ndizolemera mwachilengedwe. Kuphatikiza zakudya zosiyanasiyana mu zakudya zanu ndi njira yabwino kwambiri yopezera zakudya zopindulitsa izi.

Nanga bwanji zowonjezera polyphenol?

Zowonjezera zili ndi mwayi wopereka polyphenols mlingo wokhazikika. Komabe, amakhalanso ndi zovuta zingapo.

Choyamba, zowonjezera sizinawonetsedwe mosasintha kuti zimapereka zopindulitsa zomwezo monga zakudya zopangidwa ndi polyphenol, ndipo zilibe mankhwala ena owonjezera omwe amapezeka muzakudya zonse.

Kuphatikiza apo, ma polyphenols amawoneka kuti amagwira ntchito bwino mukamagwirizana ndi michere yambiri yopezeka mwachilengedwe. Sizikudziwika ngati ma polyphenols olekanitsidwa, monga omwe amathandizira, ndi othandiza ngati omwe amapezeka muzakudya (,).

Pomaliza, polyphenol zowonjezerazo sizimayendetsedwa, ndipo zambiri zimakhala ndi mankhwala opitilira 100 kuposa omwe ali muzakudya. Kafufuzidwe kafukufuku amafunika kuti akhazikitse miyezo yotetezeka komanso yothandiza, ndipo sizikudziwika ngati mankhwala akuluwa ndi othandiza (,).

Zowonjezera za Polyphenol sizingakupatseni thanzi lofanana ndi zakudya zopatsa polyphenol. Mlingo wogwira mtima komanso wotetezeka sunadziwike.

Zowopsa zomwe zingachitike ndi zotsatirapo zake

Zakudya zolemera kwambiri za polyphenol ndizotetezeka kwa anthu ambiri.

Zomwezo sizinganenedwenso pazowonjezera, zomwe zimapereka polyphenols wambiri kuposa omwe amapezeka mu zakudya zabwino ().

Kafukufuku wazinyama akuwonetsa kuti mankhwala opatsirana kwambiri a polyphenol atha kuwononga impso, zotupa, komanso kusalinganira kwama mahomoni a chithokomiro. Mwa anthu, atha kubweretsa chiopsezo chowonjezeka cha matenda opha ziwalo komanso kufa msanga (,).

Zina zowonjezera polyphenol zimatha kulumikizana ndi kuyamwa kwa michere kapena kuyanjana ndi mankhwala. Mwachitsanzo, amatha kuchepetsa thupi lanu kuyamwa chitsulo, thiamine, kapena folate (,,).

Ngati muli ndi vuto la michere kapena mukumwa mankhwala, ndibwino kuti mukulankhula ndi omwe amakuthandizani zaumoyo musanawamwe.

Kuphatikiza apo, zakudya zina zopangidwa ndi polyphenol, monga nyemba ndi nandolo, zitha kukhala ndi lectins. Mukamadya kwambiri, lectins amatha kuyambitsa zipsinjo zosasangalatsa, monga mpweya, kuphulika, ndi kudzimbidwa ().

Ngati ili ndi vuto kwa inu, yesani kuviika kapena kutulutsa nyemba musanazidye, chifukwa izi zitha kuthandiza kuchepetsa lectin mpaka 50% (44, 45).

Zakudya zolemera kwambiri za polyphenol zimawoneka ngati zotetezeka kwa anthu ambiri, pomwe zowonjezera zimatha kuvulaza kuposa zabwino. Kuti muchepetse gasi, kuphulika, ndi kudzimbidwa, yesani kuthira kapena kutulutsa nyemba zamtundu wa polyphenol musanadye.

Mfundo yofunika

Polyphenols ndi mankhwala opindulitsa muzakudya zambiri zamasamba zomwe zitha kupangidwa kukhala flavonoids, phenolic acid, polyphenolic amides, ndi ma polyphenols ena.

Amatha kukonza chimbudzi, kugwira ntchito kwaubongo, komanso kuchuluka kwa shuga m'magazi, komanso kuteteza kumatenda am'magazi, matenda amtima, ndi khansa zina.

Kafukufuku wowonjezereka amafunikira kuti azindikire magwiridwe antchito ndi otetezeka a polyphenol othandizira.

Chifukwa chake, pakadali pano, ndibwino kudalira zakudya m'malo mowonjezera kuti mulimbikitse kudya kwa mankhwala athanziwa.