Yintoni iiPolyphenols? Iindidi, izibonelelo, kunye neMithombo yokutya

Umxholo

• Yintoni iipolyphenols?
• Iindidi zepolyphenols
• Izibonelelo zezempilo zepolphenol
• Ngamana kunciphisa amanqanaba eswekile yegazi
• Ngamana unokunciphisa umngcipheko wesifo sentliziyo
• Ngamana unokuthintela amahlwili egazi
• Ngamana unokukhusela kumhlaza
• Ngamana unokukhuthaza ukwetyisa okunempilo
• Ngamana unokukhuthaza ukusebenza kwengqondo
• Ukutya okunotye kwiipolyphenols
• Iziqhamo
• Imifuno
• Iimbotyi
• Amandongomane nembewu
• Iinkozo
• Iherbs kunye nezinongo
• Okunye
• Kuthekani ngezixhasi zepolphenol?
• Imingcipheko enokubakho kunye neziphumo ebezingalindelekanga
• Umgca wezantsi

Iipolyphenols ziludidi lwezixhobo ezibonelela ngezibonelelo zezempilo ezahlukeneyo.

Ukutya rhoqo i-polyphenols kucingelwa ukuba kukonyusa ukugaya kunye nempilo yengqondo, kunye nokukhusela isifo sentliziyo, uhlobo lweswekile 2, kunye nomhlaza othile.

Iwayini ebomvu, itshokholethi emnyama, iti kunye namajikijolo eminye yemithombo eyaziwayo. Nangona kunjalo, okunye ukutya okuninzi kukwabonelela ngesixa esikhulu kwezi zinto zidibeneyo.

Eli nqaku liphonononga yonke into oyifunayo malunga neepolyphenols, kubandakanya imithombo yokutya enokubakho.

Yintoni iipolyphenols?

Iipolphenol ziludidi lweekhompawundi zendalo ezifumaneka kukutya kwezityalo, ezinje ngeziqhamo, imifuno, imifuno, iziqholo, iti, itshokholethi emnyama kunye newayini.

Banokusebenza njenge-antioxidants, okuthetha ukuba banokuthomalalisa ii-radicals eziyingozi ezinokonakalisa iiseli zakho kwaye zonyuse umngcipheko weemeko ezinje ngomhlaza, isifo seswekile kunye nesifo sentliziyo ().

Iipolyphenols zikwacingelwa ukuba zinciphisa ukudumba, ekucingelwa ukuba sesona sizathu sezifo ezingapheliyo (,).

Iindidi zepolyphenols

Zingaphezulu kwama-8,000 iintlobo zeepolyphenols ezichongiweyo. Banokuphinda bahlelwe ngokwamaqela aphambili ama-4 (,):

• Iiflavonoids. Ezi akhawunti zijikeleze iipesenti ezingama-60 zazo zonke iipolyphenols. Imizekelo ibandakanya iquercetin, kaempferol, iikatekini, kunye neeanthocyanins, ezifumaneka kukutya okufana nee-apile, amatswele, itshokholethi emnyama kunye nekhaphetshu ebomvu.
• Iiphenolic acid. Eli qela libala malunga ne-30% yazo zonke iipolyphenols. Imizekelo ibandakanya ii-stilbenes kunye ne-lignans, ezifumaneka ikakhulu kwiziqhamo, imifuno, iinkozo ezipheleleyo kunye nembewu.
• Iipolyphenolic amides. Eli nqanaba libandakanya ii-capsaicinoids kwi-chili pepper kunye ne-avenanthramides kwi-oats.
• Ezinye iipolyphenols. Eli qela libandakanya i-resveratrol kwiwayini ebomvu, i-ellagic acid kwiijikijolo, i-curcumin kwi-turmeric, kunye ne-lignans kwimbewu yeflakisi, imbewu yeesame kunye neenkozo ezipheleleyo.

Inani kunye nohlobo lwee-polyphenols ekutyeni zixhomekeke kukutya, kubandakanya imvelaphi, ukuvuthwa, kunye nendlela efama ngayo, ukuhanjiswa, ukugcinwa nokulungiswa kwayo.

Izongezo ezinePolyphenol ziyafumaneka nazo. Nangona kunjalo, kunokwenzeka ukuba babe luncedo oluncinci kunokutya okune-polyphenol ().

Iipolyphenols zizityalo ezinenzuzo kunye neempawu zokulwa ne-antioxidant ezinokukunceda uhlale uphilile kwaye ukhusele kwizifo ezahlukeneyo. Zinokwahlulwa-hlulwa zibe zii-flavonoids, i-phenolic acid, iipolyphenolic amides kunye nezinye iipolyphenols.

Izibonelelo zezempilo zepolphenol

IiPolyphenols zidityaniswe kwizibonelelo ezahlukeneyo zempilo.

Ngamana kunciphisa amanqanaba eswekile yegazi

Iipolyphenols zinokunceda ukunciphisa amanqanaba eswekile yegazi, inegalelo kumngcipheko ophantsi wohlobo lweswekile 2.

Oko ngokuyinxenye kungenxa yokuba iipolyphenols zinokuthintela ukwaphuka kwesitatshi kwiswekile elula, kunciphise ukubakho kweeswekile zegazi emva kokutya ().

Ezi zinto zinokunceda ekuvuseleleni ukukhutshwa kwe-insulin, ihomoni efunekayo ukuze uswekile iswekile egazini lakho uye kwiiseli zakho kwaye ugcine amanqanaba eswekile yegazi azinzile ().

Izifundo ezahlukeneyo ziyaqhubeka nokuqhagamshela ukutya okune-polyphenol ekutyeni okunciphisa amanqanaba eswekile yegazi, ukunyamezelana okuphezulu kweswekile, kunye nokunyusa ubuntununtunu be-insulin- zonke izinto ezibalulekileyo ekunciphiseni umngcipheko wohlobo lweswekile yesi-2 ().

Kwisifundo esinye, abantu abatya eyona mali iphambili yokutya okune-polyphenol babenomngcipheko ophantsi we-57% wokuphuhlisa uhlobo lweswekile yesi-2 ngaphezulu kweminyaka emi-2-4, xa kuthelekiswa nabo batya esona sixa sisezantsi ().

Phakathi kweepolphenols, uphando lubonisa ukuba ii-anthocyanins zinokubonelela ngeyona nto inamandla ngokuchasene nesifo seswekile. Ngokuqhelekileyo zifumaneka ebomvu, obomvu, kunye nokutya okuluhlaza okwesibhakabhaka, njengamajikijolo, i-currants kunye neidiliya (,).

Ngamana unokunciphisa umngcipheko wesifo sentliziyo

Ukongeza iipolyphenols kwisidlo sakho kunokuphucula impilo yentliziyo.

Iingcali zikholelwa ekubeni oku ikakhulu kungenxa yeempawu ze-antioxidant zepolphenol, ezinceda ukunciphisa ukudumba okungapheliyo, umngcipheko wesifo sentliziyo (,,).

Uphengululo lwamva nje oludibanisa izongezo ze-polyphenol ukunciphisa uxinzelelo lwegazi kunye ne-LDL (embi) amanqanaba e-cholesterol, kunye ne-HDL ephezulu (elungileyo) ye-cholesterol (,).

Olunye uphononongo lufumene umngcipheko we-45% wokufa ngenxa yesifo sentliziyo kwabo banamanqanaba aphezulu e-enterolactone, angumakishi wokutya kwe-lignan. I-Lignans luhlobo lwepolyphenol efumaneka kwimbewu yeflakisi kunye neenkozo ezipheleleyo ().

Ngamana unokuthintela amahlwili egazi

Iipolphenol zinokunciphisa umngcipheko wokuba negazi.

Amahlwili egazi akhiwa xa iiplatelets ezijikeleza egazini lakho ziqala ukudibana. Le nkqubo yaziwa ngokuba yi-platelet aggregation kwaye iluncedo ekuthinteleni ukopha kakhulu.

Nangona kunjalo, ukudityaniswa kweplatelet okungaphezulu kunokubangela amahlwili egazi, anokuba neziphumo ezibi kwezempilo, kubandakanya ne-vein thrombosis, ukubetha, kunye ne-pulmonary embolism ().

Ngokokuvavanya ityhubhu kunye nezifundo zezilwanyana, iipolyphenols zinokunceda ukunciphisa inkqubo yokubumbana kweplatelet, ngaloo ndlela kuthintele ukwenziwa kwamahlwili egazi (,,).

Ngamana unokukhusela kumhlaza

Uphando luhlala luqhagamshela ukutya okunotye kukutya kwezityalo kumngcipheko ophantsi womhlaza, kwaye iingcali ezininzi zikholelwa ukuba iipolyphenols ngokuyinxenye zinoxanduva loku (21,).

Iipolyphenols zine-antioxidant eyomeleleyo kunye nefuthe lokuchasana nokudumba, zombini ezinokuba luncedo kuthintelo lomhlaza (23).

Uphengululo lwamva nje lophononongo lweetyhubhu zovavanyo lubonisa ukuba ii-polyphenols zinokuthintela ukukhula kunye nokukhula kweeseli zomhlaza ezahlukeneyo (,).

Emntwini, ezinye izifundo zinxibelelanisa abamakishi begazi abaphezulu bokutya i-polyphenol kumngcipheko ophantsi womhlaza webele kunye neprostate, ngelixa abanye bengafumani ziphumo. Ke ngoko, kufuneka uphando oluninzi ngaphambi kokuba kwenziwe izigqibo ezinamandla ().

Ngamana unokukhuthaza ukwetyisa okunempilo

Iipolyphenols zinokuxhamla ukwetyisa ngokukhuthaza ukukhula kwamathumbu ebacteria ngelixa kulondolozwa izinto eziyingozi (,).

Umzekelo, ubungqina bucebisa ukuba i-polyphenol etyebileyo iti inokukhulisa ukukhula kwe-bifidobacteria ().

Ngokufanayo, i-green tea polyphenols inokukunceda ukulwa neebhaktheriya ezinobungozi, kubandakanywa C. ezahlukeneyo, E. Coli, kunye Salmonella, kunye nokuphucula iimpawu zesifo sesilonda (PUD) kunye nesifo sokukrala kwamathumbu (IBD) (,).

Ngapha koko, ubungqina obuvelayo bubonisa ukuba ii-polyphenols zinokunceda iiprobiotiki zikhule kwaye zisinde. Ezi ziibhaktheriya eziluncedo ezenzeka ekutyeni okuthile okunotyiweyo kwaye zinokuthathwa kwifom yokongeza. Nangona kunjalo, uphando oluninzi luyafuneka ().

Ngamana unokukhuthaza ukusebenza kwengqondo

Ukutya okutyebileyo kwePolyphenol kunokunyusa ukugxila kwakho kunye nenkumbulo.

Olunye uphononongo luxela ukuba ukusela isiselo seediliya, esityebileyo ngokwendalo kwiipolyphenols, kuncede kakhulu ekukhuliseni inkumbulo kubantu abadala abakhubazeke ngengqondo kancinci kwiiveki nje ezili-12 ().

Abanye bacebisa ukuba i-cocoa flavanols inokuphucula ukuhamba kwegazi liye kwingqondo kwaye idibanise ezi polyphenols ukuphucula inkumbulo yokusebenza kunye nokuqwalaselwa (,,,).

Ngokufanayo, isicatshulwa esityebileyo se-polyphenol UGinkgo biloba Kubonakala ngathi kukhulisa inkumbulo, ukufunda, kunye noxinzelelo. Ikwanxulunyaniswe nomsebenzi ophuculweyo wobuchopho kunye nenkumbulo yexesha elifutshane kwabo banesifo sengqondo esixhalabisayo ().

Iipolyphenols zinokunceda ukuthintela amahlwili egazi, ukunciphisa amanqanaba eswekile yegazi, kunye nomngcipheko wesifo sentliziyo esisezantsi. Banokukhuthaza ukusebenza kwengqondo, ukuphucula ukwetyisa, kunye nokubonelela ngokhuseleko kumhlaza, nangona kufuneka uphando olongezelelekileyo.

Ukutya okunotye kwiipolyphenols

Nangona iti, itshokholethi emnyama, iwayini ebomvu, kunye namajikijolo kusenokwenzeka ukuba yeyona mithombo yaziwayo yeepolyphenols, okunye ukutya okuninzi kuqulethe izixa ezikhulu zezi zinto ziluncedo.

Nazi izidlo ezingama-75 zityebile kwiipolyphenols, ezidweliswe kudidi ().

Iziqhamo

• iiapile
• Iibhilikosi
• itshokeberries emnyama
• currants emnyama nebomvu
• ii-elderberries ezimnyama
• iidiliya ezimnyama
• amaqunube amnyama
• iiblueberries
• iitsheri
• iidiliya
• i-grapefruit
• ilamuni
• nectarines
• iipesika
• amapere
• iirharnati
• Iplums
• Iirobhothi
• amaqunube

Imifuno

• iartichokes
• i-asparagus
• ibrokholi
• iminqathe
• endive
• iitapile
• I-chicory ebomvu
• Ilettuce ebomvu
• i-anyanisi ebomvu nebomvu
• ispinatshi
• iselfots

Iimbotyi

• iimbotyi ezimnyama
• tempeh
• tofu
• Ihlumelo leembotyi zesoya
• inyama yesoya
• ubisi lwesoya
• iyogathi yesoya
• iimbotyi ezimhlophe

Amandongomane nembewu

• iiamangile
• iibhokhwe
• hazelnuts
• iimbewu zeflax
• pecans
• iminqwazi

Iinkozo

• ioats
• rye
• ingqolowa ephelele

Iherbs kunye nezinongo

• caraway
• imbewu yeseleri
• isinamon
• ii-clove
• ikumin
• umgubo wekhari
• ibasil eyomileyo
• imarjoram eyomileyo
• iparsley eyomileyo
• ipepermint eyomileyo
• umkhonto owomileyo
• imenyu yelemon
• I-oregano yaseMexico
• rosemary
• isilumko
• Anise yenkwenkwezi
• thyme

Okunye

• iti emnyama
• capers
• cocoa umgubo
• kofu
• itshokholethi emnyama
• ijinja
• iti eluhlaza
• iminquma kunye neoli yeoli
• ioyile yodlwengulo
• isiselo somdiliya esibomvu
• iviniga

Ukubandakanya ukutya okuvela kudidi ngalunye kukutya kwakho kukubonelela ngeentlobo ngeentlobo zepolyphenols.

Ukutya okuninzi kwezityalo kutyebile ngokwemvelo kwiipolphenol. Ukubandakanya iintlobo zokutya ekutyeni kwakho sisicwangciso-qhinga esikhulu sokunyusa ukutya kwakho kwezi zondlo ziluncedo.

Kuthekani ngezixhasi zepolphenol?

Izongezo zinethuba lokubonelela ngethamo ehambelana neepolyphenols. Nangona kunjalo, banezinto ezininzi ezinokubakho.

Okokuqala, izongezo aziboniswanga ngokungaguqukiyo ukuba zinike izibonelelo ezifanayo njengokutya okune-polyphenol, kwaye ayinazo naziphi na izixhobo ezongezelelekileyo zezityalo ezifumaneka ngokutya okupheleleyo.

Ngapha koko, iipolyphenols zibonakala zisebenza kakuhle xa unxibelelana nezinye izakhamzimba ezifumaneka kwindalo. Okwangoku akucaci nokuba ii-polyphenols ezizimeleyo, ezinje ngezo zongezelelo, ziyasebenza na njengoko zifumaneka ekutyeni (,).

Okokugqibela, izongezo ze-polyphenol azilawulwa, kwaye uninzi luneedosi ngaphezulu kwamaxesha e-100 amakhulu kunalawo okutya. Uphando olungakumbi luyafuneka ukumisela iidosi ezikhuselekileyo nezisebenzayo, kwaye akucaci nokuba ngaba la madosi makhulu aluncedo (,).

Izongezo zePolyphenol azinakho ukubonelela ngezibonelelo ezifanayo zempilo njengokutya okune-polyphenol. Iidosi ezisebenzayo nezikhuselekileyo azimiselwanga.

Imingcipheko enokubakho kunye neziphumo ebezingalindelekanga

Ukutya okune-Polyphenol kukhuselekile kubantu abaninzi.

Okufanayo akunakuthethwa ngezibonelelo, ezihlala zibonelela ngamanani aphezulu eepolyphenols kunezo zifunyanwa kukutya okusempilweni ().

Izifundo zezilwanyana zibonisa ukuba i-high-dose polyphenol supplements ingabangela ukulimala kwezintso, izicubu kunye nokungalingani kumanqanaba e-hormone ye-thyroid. Kubantu, banokubangela umngcipheko owandayo wokubethwa sisifo kunye nokufa ngaphambi kwexesha (,).

Ezinye izongezo ezinobutyebi be-polyphenol zinokusebenzisana nokufakwa kwezondlo okanye ukusebenzisana namayeza. Umzekelo, banokuwunciphisa amandla omzimba wakho wokufunxa i-iron, i-thiamine, okanye i-folate (,,).

Ukuba unesifo sokunqongophala kwezondlo okanye uthatha amayeza, kungangcono ukuba uthethe nomboneleli wakho wezempilo malunga nezongezo zepolphenol ngaphambi kokuzithatha.

Ukongeza, okunye ukutya okune-polyphenol, okunje ngeembotyi kunye nee-ertyisi, kunokuba zizityebi kwii-lectins. Xa isetyenziswa kakhulu, ii-lectins zinokubangela ukungathandeki kokugaya ukutya, okufana nerhasi, ukudumba, kunye nokugaya ().

Ukuba lo ngumba kuwe, zama ukufunxa okanye uhlume imidumba yakho ngaphambi kokuba uyitye, kuba oku kunokunceda ukunciphisa umxholo we-lectin ukuya kuthi ga kwi-50% (44, 45).

Ukutya okutyebileyo kwePolyphenol kuthathwa njengokukhuselekileyo kubantu abaninzi, ngelixa izongezo zinokubangela ingozi ngakumbi kunokuba zilungile. Ukunciphisa igesi, ukuqunjelwa, kunye nokugaya ukutya, zama ukufunxa okanye ukuhluma iimbotyi ezityebileyo zepolyphenol ngaphambi kokuzitya.

Umgca wezantsi

Iipolyphenols zizinto ezifanelekileyo zokutya kwezityalo ezinokuthi zihlelwe zibe zii-flavonoids, i-phenolic acid, i-polyphenolic amides kunye nezinye iipolyphenols.

Banokuphucula ukwetyisa, ukusebenza kwengqondo, kunye namanqanaba eswekile yegazi, kunye nokukhusela kumachaphaza egazi, isifo sentliziyo, kunye nomhlaza othile.

Uphando oluthe kratya luyafuneka ukuchonga iidosi ezongezelelekileyo nezikhuselekileyo ze-polyphenol.

Ke ngoko, okwangoku, kungcono ukuxhomekeka kukutya endaweni yokuncedisa ukuphucula ukutya kwakho kwezi zinto zinempilo.