Les ama-polyphenols ziyikilasi lezinhlanganisela zezitshalo ezinikeza izinzuzo ezihlukahlukene zezempilo.
Kukholakala ukuthi ukusetshenziswa njalo ama-polyphenols kuthuthukisa ukugaya nempilo yobuchopho, kanye nokuvikela ezifweni zenhliziyo, uhlobo lwesifo sikashukela sohlobo 2, kanye neminye imidlavuza.
Iwayini elibomvu, ushokoledi omnyama, itiye namajikijolo kuphakathi kwemithombo eyaziwa kakhulu. Nokho okunye ukudla okuningi nakho kunikeza amanani abalulekile alezi zinhlanganisela.
Lesi sihloko sibuyekeza konke odinga ukukwazi ngakho ama-polyphenols, kuhlanganise nemithombo yokudla engase ibe khona.
Uhlu lokuqukethwe
Ziyini ama-polyphenols ?
Les ama-polyphenols ziyikilasi lezinhlanganisela ngokwemvelo ezitholakala ekudleni kwezitshalo, njengezithelo, imifino, amakhambi, izinongo, itiye, ushokoledi omnyama, newayini.
Angenza njengokuthi , okusho ukuthi anganciphisa ama-radicals mahhala angalimaza amangqamuzana akho futhi akhulise ingozi yezifo ezinjengomdlavuza, isifo sikashukela, nesifo senhliziyo ().
Kukholakala futhi ukuthi ama-polyphenols ukunciphisa ukuvuvukala, okukholelwa ukuthi kuyimbangela yezifo eziningi ezingapheli (,).
Izinhlobo ze ama-polyphenols
Izinhlobo ezingaphezu kuka-8 ze ama-polyphenols bakhonjwa. Angahlukaniswa ngamaqembu angu-4 (,):
- Ama-Flavonoids. Lezi zimele cishe ama-60% azo zonke ama-polyphenols. Izibonelo zifaka i-quercetin, i-kaempferol, i-catechin nama-anthocyanins, atholakala ekudleni okufana nama-apula, u-anyanisi, ushokoledi omnyama kanye neklabishi elibomvu.
- Phenolic acid. Leli qembu limelela cishe u-30% wabo bonke ama-polyphenols. Izibonelo zihlanganisa ama-stilbenes nama-lignans, atholakala ngokuyinhloko ezithelweni, ezitshalweni, ezisanhlamvu, kanye .
- Ama-amide e-polyphenolic. Lesi sigaba sihlanganisa ama-capsaicinoids kupelepele kanye nama-avenanthramides kuma-oats.
- nezinye ama-polyphenols. Leli qembu lihlanganisa i-resveratrol ewayinini elibomvu, i-ellagic acid kumajikijolo, i-turmeric nama-lignans embewu yefilakisi, imbewu yesesame kanye nezinhlamvu eziphelele.
Inani kanye nohlobo lwe ama-polyphenols ekudleni kuxhomeke ekudleni, kuhlanganise nemvelaphi yakho, ukuvuthwa, nendlela okwakutshalwa ngayo, ukuthuthwa, ukugcinwa, nokuphekwa.
Izithasiselo eziqukethe ama-polyphenols nazo ziyatholakala. Nokho, kungenzeka angabi nenzuzo encane kunokudla okucebile ama-polyphenols ().
isifinyezo
Les ama-polyphenols ziyizinhlanganisela zezitshalo ezizuzisayo ezinezakhiwo ze-antioxidant ezingakusiza uhlale unempilo futhi uvikele ezifweni ezihlukahlukene. Zingahlukaniswa zibe flavonoids, phenolic acid, polyphenolic amides nabanye ama-polyphenols.
Izinzuzo zezempilo ze ama-polyphenols
Les ama-polyphenols ziye zahlotshaniswa nezinzuzo zezempilo ezihlukahlukene.
Ingase yehlise amazinga kashukela egazini
Les ama-polyphenols kungasiza, kusize ukunciphisa ingozi yesifo sikashukela sohlobo 2.
Lokhu kungenxa yokuthi i- ama-polyphenols ingavimbela isitashi ukuthi singaqhekeki sibe ushukela olula, sinciphise ingozi yokukhuphuka koshukela wegazi ngemva kokudla ().
Lezi zinhlanganisela zingasiza futhi ukuvuselela ukukhiqizwa kwe-insulin, i-hormone edingekayo ukuthutha ushukela usuka egazini lakho uyiswe kumangqamuzana akho futhi ugcine amazinga kashukela egazini ezinzile ().
Ucwaningo oluhlukahlukene luphinde lusungule ukuxhumana phakathi kokudla okucebile ama-polyphenols kanye nokwehlisa ushukela wegazi, ukubekezelela ushukela ophezulu kanye - zonke izici ezibalulekile ekwehliseni ubungozi bohlobo 2 lwesifo sikashukela ().
Kolunye ucwaningo, abantu abadla amanani aphezulu kakhulu okudla okucebile ama-polyphenols babenengozi efika kuma-57% yokuba nesifo sikashukela sohlobo 2 eminyakeni emi-2 kuye kwemine, uma kuqhathaniswa nalabo abadla amanani aphansi kakhulu ().
Phakathi kwe ama-polyphenols, ucwaningo lubonisa ukuthi i-anthocyanins ingase inikeze umphumela onamandla kakhulu wokulwa nesifo sikashukela. Ngokuvamile zitholakala ekudleni okubomvu, okunsomi, nokuluhlaza okwesibhakabhaka, njengamajikijolo, ama-currants, namagilebhisi (, ).
Kunganciphisa ingozi yakho yesifo senhliziyo
Ukwengezwa kwe ama-polyphenols ekudleni kwakho can .
Ochwepheshe bakholelwa ukuthi lokhu kubangelwa ikakhulukazi izakhiwo ze-antioxidant ama-polyphenols, okusiza ukunciphisa ukuvuvukala okungapheli, ingozi yesifo senhliziyo (,,).
Izibuyekezo ezimbili zakamuva zixhumanisa izithasiselo zezempilo ama-polyphenols kanye nokwehla komfutho wegazi kanye namazinga e-cholesterol e-LDL (okubi), kanye namazinga aphezulu e-cholesterol ye-HDL (enhle) (, ).
Okunye ukubuyekezwa kwathola ingozi ephansi ye-45% yokufa ngenxa yesifo senhliziyo kubantu abanamazinga aphezulu e-enterolactones, okuwuphawu lokungena kwe-lignan. Ama-Lignans awuhlobo lwe-polyphenol ngokuvamile etholakala kuzinhlamvu eziphelele ().
Ingase ivimbele amahlule egazi
Les ama-polyphenols kunganciphisa ingozi yokuba nehlule legazi.
Amahlule egazi akheka lapho ama-platelet azungeza emgudwini wegazi lakho eqala ukunqwabelana. Le nqubo yaziwa ngokuthi i-platelet aggregation futhi iyasiza ekuvimbeleni ukopha ngokweqile.
Kodwa-ke, ukuhlanganiswa kweplatelet ngokweqile kungabangela amahlule egazi, okungaba nemiphumela emibi yezempilo kuhlanganise ne-deep vein thrombosis, unhlangothi, kanye ne-pulmonary embolism ().
Ngokusho kwe-test-tube nezifundo zezilwane, ama-polyphenols kungasiza ukunciphisa inqubo yokuhlanganiswa kweplatelet, ngaleyo ndlela kuvimbele ukwakheka kwamahlule egazi (, , ).
Ingavikela kumdlavuza
Ucwaningo luhlala luhlobanisa ukudla okunothe ngokudla kwezitshalo nokudla okunempilo, futhi ochwepheshe abaningi bakholelwa lokho ama-polyphenols ngokwengxenye banesibopho salokhu (, , ).
Les ama-polyphenols babe nemiphumela enamandla ye-antioxidant ne-anti-inflammatory, kokubili okungase kube yinzuzo ekuvimbeleni umdlavuza ().
Ukubuyekezwa kwakamuva kocwaningo lweshubhu lokuhlola kuphakamisa lokho ama-polyphenols ingavimba ukukhula nokuthuthukiswa kwamangqamuzana omdlavuza ahlukahlukene (,).
Kubantu, ezinye izifundo zihlobanisa izimpawu zegazi eziphakeme zokudliwa kokudla kanye ama-polyphenols engozini ephansi yomdlavuza webele nowe-prostate, kuyilapho abanye bengatholi mphumela. Ngakho-ke, izifundo ezengeziwe ziyadingeka ngaphambi kokuthi kuthathwe iziphetho eziqinile ().
Ingase isekele ukugaya okunempilo
Les ama-polyphenols ingakhuthaza ukukhula kwamagciwane amathumbu azuzisayo kuyilapho ixosha ayingozi (, ).
Isibonelo, ubufakazi bubonisa ukuthi izingcaphuno zetiye zicebile ama-polyphenols ingakhuthaza ukukhula kwe-bifidobacteria enenzuzo ().
Ngokufanayo, i- ama-polyphenols Itiye elihlaza lingasiza ukulwa namagciwane ayingozi, kuhlanganise C.difficile, E. Colifuthi Salmonella,kanye nokuthuthukisa izimpawu zesifo se-peptic ulcer (PUD) kanye nesifo samathumbu esivuthayo (IBD) (,).
Ukwengeza, ubufakazi obusafufusa bubonisa lokho ama-polyphenols kungasiza ama-probiotics achume futhi aphile. Lawa amabhaktheriya anenzuzo atholakala ekudleni okuthile okubilile futhi angamuncwa. Nokho, ucwaningo olwengeziwe luyadingeka ().
Ingase ikhuthaze ukusebenza kobuchopho
Ukudla okucebile ama-polyphenols .
Olunye ucwaningo lubika ukuthi ukudla ijusi yamagilebhisi, ecebile ngokwemvelo ama-polyphenols, kuboniswe ukuthuthukisa kakhulu inkumbulo kubantu abadala asebekhulile abanokuphazamiseka kwengqondo okuncane esikhathini esingamaviki angu-12 ().
Abanye basikisela ukuthi ama-flavanols angase athuthukise ukugeleza kwegazi ebuchosheni futhi axhume lokhu ama-polyphenols ukuthuthukisa inkumbulo yokusebenza nokunaka (, , , ).
Ngokufanayo, isitshalo sikhipha okucebile ama-polyphenols Ginkgo biloba kubonakala kushukumisa inkumbulo, ukufunda nokugxilisa ingqondo. Kuphinde kwaxhunyaniswa nomsebenzi wobuchopho othuthukisiwe kanye nenkumbulo yesikhashana kubantu abanokuwohloka komqondo ().
isifinyezo
Les ama-polyphenols kungasiza ekuvimbeleni amahlule egazi, ukwehlisa ushukela wegazi, nokunciphisa ingozi yesifo senhliziyo. Zingase futhi zikhuthaze ukusebenza kobuchopho, zithuthukise ukugaya, futhi zinikeze isivikelo esithile kumdlavuza, nakuba ucwaningo olwengeziwe ludingeka.
Ukudla okunothile ama-polyphenols
Nakuba itiye, ushokoledi omnyama, iwayini elibomvu namajikijolo cishe yimithombo eyaziwa kakhulu ama-polyphenols, okunye ukudla okuningi nakho kuqukethe amanani aphezulu alezi zinhlanganisela ezizuzisayo.
Nakhu ukudla okungu-75 okucebile kakhulu ama-polyphenols, ihlukaniswe ngezigaba ().
Izithelo
- apula
- amabhilikosi
- amajikijolo amnyama
- ama-currants amnyama nabomvu
- amajikijolo amnyama
- amagilebhisi amnyama
- amajikijolo
- amajikijolo
- Amagilebhisi
- ubhamubhamu
- citron
- umpe
- amapentshisi
- amapheya
- ngebhomu
- ama-prunes
- amajikijolo
- strawberry
Imifino
- ama-artichokes
- asparagus
- izaqathe
- chicory
- amazambane
- i-chicory ebomvu
- ulethisi obomvu
- u-anyanisi obomvu nophuzi
- isipinashi
- shallots
Imidumba
- Ubhontshisi omnyama
- tempeh
- amahlumela kabhontshisi
- inyama ye-soy
- ubisi lwe-soy
- i-soy yogurt
- Ubhontshisi omhlophe
Amantongomane nembewu
- alimondi
- ama-chestnuts
- I-Hazelnut
- i-lineed
- amantongomane e-pecan
Okusanhlamvu
- Ama-oats
- rye
- ukolweni
Amakhambi nezinongo
- I-Caraway
- imbewu yesilimo esidliwayo esinamagatsha anamanzi
- nesinamoni
- ama-clove
- ikhumini
- i-curry powder
- basil omisiwe
- I-marjoram eyomile
- iparsley eyomisiwe
- i-peppermint eyomisiwe
- iminti eyomisiwe
- i-lemon verbena
- i-oregano yaseMexico
- rosemary
- esikweyoku
- Thyme
nezinye
- itiye elimnyama
- ama-capers
- i-cocoa powder
- ushokoledi omnyama
- ginger
- itiye eliluhlaza
- amafutha omnqumo
- amafutha embewu
- iwayini elibomvu
- uviniga
Kubandakanya ukudla okuphuma kusigaba ngasinye salezi zigaba ekudleni kwakho kukunikeza izinhlobonhlobo eziningi ama-polyphenols.
isifinyezo
Ukudla kwezitshalo okuningi kucebile ngokwemvelo ama-polyphenols. Ukufaka izinhlobonhlobo zalokhu kudla ekudleni kwakho kuyisu elihle lokwandisa ukudla kwakho kwalezi zakhi ezinenzuzo.
Kuthiwani ngezithako zokudla? ama-polyphenols ?
Izithasiselo zinenzuzo yokunikeza umthamo ongashintshi we ama-polyphenols. Nokho, futhi banezinye izithiyo ezingase zibe khona.
Okokuqala, izithasiselo azizange ziboniswe ukunikeza izinzuzo ezifanayo nokudla okucebile ama-polyphenols, futhi aziqukethe ezinye izinhlanganisela zezitshalo ezinenzuzo ngokuvamile ezitholakala ekudleni okuphelele.
Ngaphezu kwalokho, i- ama-polyphenols kubonakala kusebenza kangcono kakhulu lapho usebenzisana nabanye abaningi abakhona ngokwemvelo ekudleni. Okwamanje kunzima ukwazi ukuthi ama-polyphenols Izithako ezingazodwa, njengalezo ezisezithasiselweni, zisebenza kahle njengalezo ezitholakala ekudleni (, ).
Ekugcineni, izithasiselo ze ama-polyphenols azilawulwa futhi eziningi ziqukethe imithamo izikhathi ezingaphezu kwe-100 zalezo ezisekudleni. Ucwaningo olwengeziwe luyadingeka ukuze kutholwe imithamo ephephile nephumelelayo, futhi akucaci ukuthi le mithamo ephezulu inenzuzo yini (, ).
isifinyezo
Izithako ze ama-polyphenols ingase inganikezi izinzuzo zezempilo ezifanayo nokudla okucebile ama-polyphenols. Imithamo esebenzayo nephephile ayikanqunywa.
Izingozi ezingaba khona kanye nemiphumela engemihle
Ukudla okucebile ama-polyphenols ziphephile kubantu abaningi.
Okufanayo ngeke kushiwo ngezithako zokudla, ezivame ukunikeza amanani ama-polyphenols aphezulu kakhulu kunalawo avame ukutholakala ekudleni okunempilo ().
Ucwaningo lwezilwane lukhombisa ukuthi izithasiselo ama-polyphenols Imithamo ephezulu ingabangela ukulimala kwezinso, izimila, nokungalingani emazingeni e-hormone yegilo. Kubantu, zingaholela engozini eyengeziwe yokushaywa unhlangothi nokufa ngaphambi kwesikhathi (, ).
Ezinye izithasiselo ezinothe ngo ama-polyphenols ingase ihlanganyele nokumuncwa izakhi noma nemithi. Ngokwesibonelo, zingase zinciphise ikhono lomzimba wakho lokumunca insimbi, i-thiamine, noma i-folate (, , ).
Uma uxilongwa noma uphuza imithi, kungase kube ngcono ukukhuluma nochwepheshe bakho bezempilo mayelana nezithasiselo. ama-polyphenols ngaphambi kokuwathatha.
Ngaphezu kwalokho, ukudla okuthile okucebile ama-polyphenols, njengobhontshisi nophizi, ingaba nama-lectins amaningi. Uma isetshenziswe ngobuningi, ingabangela izimpawu ezingemnandi zokugaya ukudla, njengegesi, ukuqunjelwa kanye nokungagayeki kahle kokudla ().
Uma lokhu kuyinkinga kuwe, zama ukucwilisa noma ukuhluma imidumba yakho ngaphambi kokuyidla, njengoba lokhu kungasiza ekunciphiseni okuqukethwe kwe-lectin kufika ku-50% (, ).
isifinyezo
Ukudla okucebile ama-polyphenols zibhekwa njengeziphephile kubantu abaningi, kuyilapho izithasiselo zingase zidale umonakalo omkhulu kunokuhle. Ukuze unciphise igesi, ukuqunjelwa kanye nokungagayeki kahle kokudla, zama ukucwilisa noma ukuhluma imidumba enothile. ama-polyphenols ngaphambi kokuwadla.
Iphuzu elibalulekile
Les ama-polyphenols yizinhlanganisela ezizuzisayo ekudleni okuningi kwezitshalo ezingahlanganiswa zibe yi-flavonoids, i-phenolic acid, i-polyphenolic amides nokunye. ama-polyphenols.
Angase athuthukise ukugaya ukudla, ukusebenza kobuchopho, namazinga kashukela egazini, futhi avikele ekwakhiweni kwamahlule egazi, isifo senhliziyo nakweminye imidlavuza.
Ucwaningo olwengeziwe luyadingeka ukuhlonza imithamo engeziwe ye ama-polyphenols ngempumelelo futhi ephephile.
Ngakho-ke, okwamanje, kungcono kakhulu ukuthembela ekudleni kunokuba uthembele ekufakeni izithako ukuze ukhulise ukuthatha kwakho lezi zinhlanganisela ezinempilo.
