Izinto eziBalulekileyo zeMpilo zeFlavonoids

Umxholo

• Yintoni iiFlavonoids?
• Iinzuzo zeFlavonoids
• Ungakutya njani ukutya okungakumbi kweFlavonoid
• Uphengululo lwe

Ukutya okusempilweni kulungile engqondweni yakho njengoko kunjalo nasemzimbeni wakho. Kwaye ukuba eyakho iqulethe amaqunube amaninzi, ii-apile, kunye neti- konke ukutya okunotyebileyo kwinto ebizwa ngokuba zii-flavonoids-uzibekela ikamva eliqaqambileyo.

Nantsi into ekufuneka uyazi malunga ne-flavonoids, kunye nokuba yeyiphi i-flavonoid yokutya onokuyigcina, stat.

Yintoni iiFlavonoids?

I-Flavonoids luhlobo lwe-polyphenol, i-compound enenzuzo kwizityalo ezinceda ukutsala inambuzane e-pollinating, ukulwa noxinzelelo lwendalo (ezifana ne-microbial infections), kunye nokulawula ukukhula kweeseli, ngokutsho kweLinus Pauling Institute kwiYunivesithi yase-Oregon State.

Iinzuzo zeFlavonoids

Ipakishwe ngama-antioxidants, i-flavonoids ibonakalisiwe kuphando ukunceda ukunciphisa ukudumba emzimbeni, odibene nezifo ezinjengesifo seswekile, isifo sentliziyo, kunye nomhlaza. I-Flavonoids nayo ifunyenwe inezinto ezichasene nesifo sikashukela, ezifana nokuphucula i-insulin secretion, ukunciphisa i-hyperglycemia (i-aka high blood sugar), kunye nokuphucula ukunyamezela kwe-glucose kwisilwanyana esinesifo sikashukela sohlobo lwe-2, ngokweZiko. Kwimeko yenqaku: Kuhlolisiso lwabantu abaphantse babe ngama-30,000, abo babeneyona flavonoid iphezulu babeneepesenti ezili-10 kumngcipheko wesifo seswekile kunabo babesitya kancinane.

Kwaye ii-flavonoids zinokumangalisa kwingqondo yakho. Ngokutsho kophando lomhlaba olusandula ukupapashwa kwi WaseMelikaIjenali yonyango lweklinikhi, I-flavonoids ekutyeni inokunceda ukukhusela isifo se-Alzheimer kunye nesifo sengqondo esixhalabisayo. "Kwakukho ukuncipha komngcipheko kwiipesenti ezingama-80 kwabo batya ukutya ngeyona milinganiselo ininzi ye-flavonoids," utshilo umbhali ophezulu kufundo uPaul Jacques, ugqirha osisifo ngezifo kwiYunivesithi yaseTufts. "Yayisisiphumo esihle ngokwenene."

Abaphandi bafunda abantu ababeneminyaka engama-50 nangaphezulu ukuya kwiminyaka engama-20, de kube lixesha apho isifo sengqondo esixhalabisayo siqala ukwenzeka. Kodwa uJacques uthi wonke umntu, nokuba mdala kangakanani na, unokungenelwa. "Izifundo zeklinikhi zangaphambili zabantu abadala abancinci ziye zafumanisa ukuba ukusetyenziswa okuphezulu kwamajikijolo atyebileyo e-flavonoid kunxulunyaniswa nomsebenzi ongcono wokuqonda," utshilo. "Umyalezo kukuba ukutya okusempilweni ukuqala kwasebutsheni-nokuba uqala kubomi obuphakathi-inamandla okunceda ukunciphisa umngcipheko wesifo sengqondo esixhalabisayo." (Eyeleleneyo: Usenza Njani Isondlo Sakho Kwiminyaka Yakho)

Ungakutya njani ukutya okungakumbi kweFlavonoid

Uyazi i-flavonoids iza ne-perks-kodwa uzifumana njani? Ukususela kukutya kwe-flavonoid. Zintandathu izinto ezingaphantsi ze-flavonoids, kubandakanya iintlobo ezintathu ezihlalutyiweyo kwifayile ye- WaseMelikaIjenali yeZondlo zeklinikhi Isifundo: ii-anthocyanins kwiiblueberries, sitrobheli kunye newayini ebomvu; i-flavonols kwi-anyanisi, ii-apula, iipere kunye ne-blueberries; kunye nee-polymono ze-flavonoid kwiti, ii-apile kunye neepere.

Ngelixa ezinye zezi flavonoids zifumaneka njengezongezo, ukuzifumana ngokutya kwakho ngoncedo lokutya kwe-flavonoid kunokuba lukhetho olungcono. "I-Flavonoids ifumaneka kukutya kunye nezinye izondlo ezininzi kunye neekhemikhali ze-phytochemicals ezinokusebenzisana nazo ukubonelela ngeenzuzo esizibonileyo," kusho uJacques. "Yiyo loo nto ukutya kubalulekile."

Ngenhlanhla, akudingeki ukuba usebenzise itoni yokutya kwe-flavonoid ukuze ufumane izibonelelo. UJacques uthi: "Abathathi-nxaxheba bethu abafumana umngcipheko ophantsi wesifo sika-Alzheimer badla kuphela iikomityi ezisixhenxe ukuya kwezisibhozo zeeblueberries okanye amaqunube ngenyanga." Oko kusebenza kwisandla esincinci rhoqo ngeentsuku ezimbalwa. Ukuzonwabisa nje kwaphela kuko konke okubonakala ngathi kwenza umahluko: Abantu abatye ezona zinto zincinci zokutya (phantse akukho majikijolo) babenamathuba aphindwe kabini okanye amane okuba nesifo i-Alzheimer kunye nesifo sengqondo esihambelana naso.

Kukulungele ukwenza amajikijolo, ngakumbi ama-blueberries, i-strawberries, kunye ne-blackberries, inxalenye eqhelekileyo yokutya kwakho okunempilo, kunye nama-apula kunye namapere. Kwaye sela iti eluhlaza kunye emnyama - abo banesona siphumo siphezulu se-flavonoid kuphononongo basela kancinane kunendebe ngemini, utshilo uJacques.

Ngokuphathelele izinto ezimnandi, "ukuba unayo iwayini, yenze ibe bomvu, kwaye ukuba uyatya ukutya, itshokholethi emnyama, equlathe uhlobo lwe-flavonoid, ayisiyondlela imbi yokuhamba," utshilo uJacques, itshokolethi lover ngokwakhe. "Zezona zikhetho zibhetele onokuzikhetha kuba kukho isibonelelo kuzo."

Shape Magazine, Okthobha 2020 umba

• NguPamela O'Brien
• NguMegan Falk

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