Zakudya Zapamwamba ndi Polyphenols

Zamkati

• Kodi polyphenols ndi chiyani?
• 1. Ma Clove ndi zina zokometsera
• 2. Ufa wa koko ndi chokoleti chakuda
• 3. Zipatso
• 4. Zipatso zosakhala mabulosi
• 5. Nyemba
• 6. Mtedza
• 7. Masamba
• 8. Soy
• 9. Tiyi wakuda ndi wobiriwira
• 10. Vinyo wofiira
• Zowopsa komanso zovuta
• Tengera kwina

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Kodi polyphenols ndi chiyani?

Polyphenols ndi micronutrients yomwe timapeza mu zakudya zina zopangidwa kuchokera kuzomera. Zodzaza ndi ma antioxidants komanso phindu pazaumoyo. Amaganiziridwa kuti polyphenols amatha kusintha kapena kuthandizira kuthana ndi vuto la kugaya, zovuta pakulemera, matenda ashuga, matenda amitsempha, komanso matenda amtima.

Mutha kupeza polyphenols mwa kudya zakudya zokhala nawo. Muthanso kutenga zowonjezerapo, zomwe zimabwera mu mawonekedwe a ufa ndi kapisozi.

Polyphenols atha kukhala ndi zovuta zingapo zosafunikira, komabe. Izi ndizofala kwambiri mukamamwa ma polyphenol othandizira m'malo mowapeza mwachilengedwe. Zotsatira zoyipa kwambiri ndi umboni wamphamvu kwambiri wasayansi ndizotheka ma polyphenols ku.

Zinthu zomwe zimakhudza zochitika za polyphenols m'thupi zimaphatikizapo kuchepa kwa thupi, kuyamwa matumbo, komanso kupezeka kwa polyphenol. Ngakhale zakudya zina zitha kukhala ndi polyphenol wambiri kuposa ena, izi sizitanthauza kuti zimayamwa ndikugwiritsidwa ntchito pamitengo yayitali.

Pemphani kuti muphunzire za polyphenol wazakudya zambiri. Pokhapokha ngati tafotokozapo, manambala onse amaperekedwa mu milligrams (mg) pa 100 magalamu (g) ​​a chakudya.

1. Ma Clove ndi zina zokometsera

Mwa omwe adazindikira zakudya 100 zolemera kwambiri mu polyphenols, ma clove adatulukira pamwamba. Ma Clove anali ndi 15,188 mg polyphenols pa 100 g ya ma clove. Panali zokometsera zina zingapo zokhala ndi masanjidwe apamwamba, nawonso. Izi zimaphatikizapo peppermint youma, yomwe imakhala yachiwiri ndi 11,960 mg polyphenols, ndi nyenyezi, yomwe idabwera lachitatu ndi 5,460 mg.

Gulani ma clove pa intaneti.

2. Ufa wa koko ndi chokoleti chakuda

Cocoa powder anali chakudya chodziwika, ndi 3,448 mg polyphenols pa 100 g wa ufa. Sizodabwitsa kuti chokoleti chakuda chagwera kumbuyo m'ndandanda ndipo chidakhala chachisanu ndi chitatu ndi 1,664 mg. Chokoleti cha mkaka chilinso mundandanda, koma chifukwa cha cocoa wake wotsika, umatsika kwambiri pamndandanda nambala 32.

Pezani ufa wosalala wa cocoa ndi chokoleti chakuda pa intaneti.

3. Zipatso

Mitundu ingapo yamitundumitundu imakhala ndi polyphenols wochuluka.Izi zikuphatikizapo zipatso zotchuka komanso zosavuta kupezeka monga:

• highbush blueberries, wokhala ndi 560 mg polyphenols
• mabulosi akuda, okhala ndi 260 mg polyphenols
• strawberries, ndi 235 mg polyphenols
• raspberries wofiira, wokhala ndi 215 mg polyphenols

Mabulosi okhala ndi polyphenols ambiri? Black chokeberry, yomwe imaposa 100 g.

4. Zipatso zosakhala mabulosi

Zipatso si zipatso zokha zokhala ndi ma polyphenols ambiri. Malinga ndi American Journal of Clinical Nutrition, zipatso zambiri zimakhala ndi ma polyphenols ambiri. Izi zikuphatikiza:

• ma currants akuda, okhala ndi 758 mg polyphenols
• maula, okhala ndi 377 mg polyphenols
• yamatcheri okoma, okhala ndi 274 mg polyphenols
• maapulo, okhala ndi 136 mg polyphenols

Madzimadzi azipatso monga msuzi wa apulo ndi madzi a makangaza amakhalanso ndi micronutrient yambiri iyi.

5. Nyemba

Nyemba zimakhala ndi zakudya zambiri, motero sizosadabwitsa kuti mwachilengedwe zimakhala ndi polyphenols. Nyemba zakuda ndi nyemba zoyera makamaka zili ndi. Nyemba zakuda zili ndi 59 mg pa 100 g, ndipo nyemba zoyera zili ndi 51 mg.

Gulani nyemba pano.

6. Mtedza

Mtedza ukhoza kukhala wambiri mu caloric, koma umanyamula nkhonya yamphamvu yopatsa thanzi. Sikuti amadzaza ndi mapuloteni okha; mtedza wina umakhalanso ndi polyphenol wambiri.

Mmodzi adapeza ma polyphenols ambiri mtedza wosaphika komanso wokazinga. Mtedza wokhala ndi ma polyphenols ndi awa:

• mtedza, wokhala ndi 495 mg polyphenols
• walnuts, wokhala ndi 28 mg polyphenols
• maamondi, okhala ndi 187 mg polyphenols
• pecans, okhala ndi 493 mg polyphenols

Gulani mtedza pa intaneti.

7. Masamba

Pali masamba ambiri omwe amakhala ndi polyphenols, ngakhale amakhala ndi zipatso zochepa. Masamba omwe ali ndi ma polyphenols ambiri ndi awa:

• artichokes, okhala ndi 260 mg polyphenols
• chicory, wokhala ndi 166-235 mg polyphenols
• anyezi wofiira, wokhala ndi 168 mg polyphenols
• sipinachi, ndi 119 mg polyphenols

8. Soy

Soy, m'njira zake zonse zosiyanasiyana, zama micronutrient ofunikira awa. Mitunduyi ikuphatikizapo:

• soya tempeh, wokhala ndi 148 mg polyphenols
• ufa wa soya, wokhala ndi 466 mg polyphenols
• tofu, wokhala ndi 42 mg polyphenols
• yogurt wa soya, wokhala ndi 84 mg polyphenols
• Zipatso za soya, ndi 15 mg polyphenols

Gulani ufa wa soya pano.

9. Tiyi wakuda ndi wobiriwira

Mukufuna kuigwedeza? Kuphatikiza pa zipatso zazitali kwambiri, mtedza, ndi ndiwo zamasamba, zonsezi zimakhala ndi ma polyphenols ambiri. Mawotchi akuda akuda okhala ndi 102 mg polyphenols pa 100 milliliters (mL), ndipo tiyi wobiriwira amakhala ndi 89 mg.

Pezani tiyi wakuda ndi tiyi wobiriwira pa intaneti.

10. Vinyo wofiira

Anthu ambiri amamwa kapu ya vinyo wofiira usiku uliwonse kwa ma antioxidants. Vinyo wofiira amathandizira kuti antioxidant iwerenge. Vinyo wofiira amakhala ndi 101 mg polyphenols pa 100 mL. Rosé ndi vinyo woyera, ngakhale sizopindulitsa, amakhalabe ndi mapangidwe a polyphenols, 100 mL iliyonse ili ndi pafupifupi 10 mg polyphenols.

Zowopsa komanso zovuta

Pali zoopsa ndi zovuta zina zomwe zimakhudzana ndi polyphenols. Izi zimawoneka kuti zimakhudzana kwambiri ndikumwa mankhwala a polyphenol. Kafukufuku wowonjezereka amafunikira kuti muwone kuwopsa kwa zovuta izi, monga:

• zotsatira za khansa
• chibadwa
• nkhani za chithokomiro
• zochitika za estrogenic m'ma isoflavones
• kuyanjana ndi mankhwala ena akuchipatala

Tengera kwina

Polyphenols ndi micronutrients yamphamvu yomwe thupi lathu limafunikira. Ali ndi maubwino ambiri azaumoyo omwe angateteze ku khansa, matenda amtima, kufooka kwa mafupa, ndi matenda ashuga. Ndibwino kudya ma polyphenols kudzera muzakudya mwachilengedwe, m'malo mopangira zowonjezera zowonjezera, zomwe zimatha kubwera ndi zovuta zina. Ngati mutenga zowonjezera mavitamini, onetsetsani kuti amapangidwa kuchokera ku kampani yotchuka yomwe ili ndi kutsatsa kwabwino kwambiri.