Ukutya okuPhezulu ngePolyphenols

Umxholo

• Yintoni iipolyphenols?
• 1. Iicawa nezinye izinongo
• 2. Umgubo weCocoa kunye netshokholethi emnyama
• 3. Amaqunube
• 4. Iziqhamo ezingekho berry
• 5. Iimbotyi
• 6. Amandongomane
• 7. Imifuno
• 8. Soy
• 9. Iti emnyama naluhlaza
• 10. Iwayini ebomvu
• Imingcipheko enokubakho kunye neengxaki
• Yise kude

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Yintoni iipolyphenols?

Iipolyphenols zizinto ezincinci esizifumana kukutya okusekwe kwizityalo ezithile. Zipakishwe ngama-antioxidants kunye nezibonelelo zempilo ezinokubakho. Kucingelwa ukuba i-polyphenols inokuphucula okanye incede ukunyanga imiba yokwetyisa, ubunzima bokulawula ubunzima, isifo seswekile, isifo se-neurodegenerative, kunye nezifo zentliziyo.

Unokufumana iipolphenol ngokutya ukutya okuqulathiweyo. Unokuthatha izongezo, eziza ngomgubo kunye nefomule.

Iipolyphenols zinokuba neziphumo ebezingalindelekanga ezininzi, nangona kunjalo. Ezi zixhaphake kakhulu xa uthatha izongezo zepolphenol endaweni yokuzifumana ngokwendalo ngokutya. Iziphumo ebezingalindelekanga eziqhelekileyo kunye nobungqina obunamandla besayensi zinokubakho kwiipolyphenols ukuya.

Izinto ezichaphazela umsebenzi wee-polyphenols emzimbeni zibandakanya imetabolism, ukufakwa kwamathumbu emathunjini, kunye nokufumaneka kwe-polyphenol. Nangona okunye ukutya kunokuba nenqanaba eliphezulu le-polyphenol kunabanye, oku akuthethi ukuba bayangeniswa kwaye basetyenziswe kumazinga aphezulu.

Funda ukuze ufunde umxholo wepolphenol kukutya okuninzi. Ngaphandle kokuba kuchazwe ngenye indlela, onke amanani anikwa ngeemiligram (mg) nge-100 yeegram (g) zokutya.

1. Iicawa nezinye izinongo

Kwinto echonge ukutya oku-100 okutyebileyo kwiipolphenol, ii-clove zaphuma ngaphezulu. Iicloves zazine-15,188 mg polyphenols nge-100 g yeekaraves. Kwakukho namanye amaxesha onyaka anamanqanaba aphezulu, nawo. Oku kubandakanya ipepermint eyomileyo, ebekwe kwindawo yesibini ne-11,960 mg polyphenols, kunye ne-anise yeenkwenkwezi, eza kwindawo yesithathu nge-5,460 mg.

Thenga ii-clove kwi-intanethi.

2. Umgubo weCocoa kunye netshokholethi emnyama

I-cocoa powder kukuchongwa kokutya, kunye ne-3,448 mg polyphenols nge-100 g yomgubo. Ayothusi into yokuba itshokholethi emnyama yawa kufutshane kuluhlu kwaye yabekwa kwindawo yesibhozo nge-1,664 mg. Itshokholethi yobisi ikuluhlu, kodwa ngenxa yomxholo wayo wecocoa esezantsi, iwela ngakumbi kuluhlu kwinombolo 32.

Fumana ukhetho lwecocoa powder kunye netshokholethi emnyama kwi-intanethi.

3. Amaqunube

Inani leentlobo ezahlukeneyo zamajikijolo zityebile kwiipolyphenols.Ezi zibandakanya amajikijolo athandwayo kwaye afikeleleka ngokulula:

• i-highbush blueberries, ene-560 mg polyphenols
• amaqunube amnyama, aneepolyphenols ezingama-260 mg
• I-strawberries, kunye ne-235 mg polyphenols
• Iirasibheri ezibomvu, kunye ne-215 mg polyphenols

Iqunube elinee polyphenols ezininzi? I-chokeberry emnyama, ene-100 g ngaphezulu kwe-100 g.

4. Iziqhamo ezingekho berry

Amajikijolo ayizizo zodwa iziqhamo ezinee-polyphenols ezininzi. Ngokutsho kweAmerican Journal of Clinical Nutrition, inani elikhulu leziqhamo linamanani aphezulu epolyphenols. Oku kubandakanya:

• I-currants emnyama, ene-758 mg polyphenols
• Iiplums, kunye ne-377 mg polyphenols
• iitsheri ezimnandi, ezinama-274 mg polyphenols
• ii-apile, kunye ne-136 mg polyphenols

Iziqhamo zeziqhamo ezifana nejusi ye-apile kunye nejeranati ziqulathe amanani aphezulu ale micronutrient.

5. Iimbotyi

Iibhontshisi ziqulathe inani elikhulu lezibonelelo zokutya, ngenxa yoko akumangalisi ukuba ngokwendalo banedosi eziphezulu zeepolyphenols. Iimbotyi ezimnyama kunye neembotyi ezimhlophe ngokukodwa zinayo. Iimbotyi ezimnyama zinama-59 mg nge-100 g, kwaye iimbotyi ezimhlophe zine-51 mg.

Thenga iimbotyi apha.

6. Amandongomane

Amantongomane angaphakama ngexabiso lekhalori, kodwa apakisha ipunch enamandla yesondlo. Akunjalo nje kuphela ukuba bazele iprotheni; amanye amandongomane nawo anomxholo ophezulu we-polyphenol.

Inye yafumana amanqanaba abalulekileyo epolyphenols kwinani leetoni ezimbini eziluhlaza nezosiweyo. Amantongomane aphezulu kwiipolyphenols afaka:

• i-hazelnuts, kunye ne-495 mg polyphenols
• ii-walnuts, kunye ne-28 mg polyphenols
• Iiamangile, kunye ne-187 mg polyphenols
• I-pecans, ene-493 mg polyphenols

Thenga amantongomane kwi-intanethi.

7. Imifuno

Kukho imifuno emininzi enepolyphenols, nangona ihlala inesiqhamo esincinci. Imifuno enamanani aphezulu e-polyphenols afaka:

• i-artichokes, ene-260 mg polyphenols
• I-chicory, ene-166-235 mg polyphenols
• i-anyanisi ebomvu, ine-168 mg polyphenols
• isipinatshi, kunye ne-119 mg polyphenols

8. Soy

I-Soy, kuzo zonke iintlobo zayo ezahlukeneyo kunye nezigaba, zale micronutrient ixabisekileyo. Ezi fom zibandakanya:

• isoya tempeh, ine-148 mg polyphenols
• umgubo wesoya, kunye ne-466 mg polyphenols
• tofu, kunye ne-42 mg polyphenols
• iyogathi yesoya, ene-84 mg polyphenols
• Ihlumelo leembotyi zesoya, ezine-15 mg polyphenols

Thenga umgubo wesoya apha.

9. Iti emnyama naluhlaza

Ufuna ukuyishukumisa? Ukongeza kwiziqhamo ezinefayibha ephezulu, amandongomane, kunye nemifuno, zombini zinezixa ezaneleyo zepolyphenols. Iiwotshi zeti emnyama emnyama kunye ne-102 mg polyphenols nge-100 milliliters (mL), kunye neti eluhlaza ine-89 mg.

Fumana iti emnyama kunye neti eluhlaza kwi-intanethi.

10. Iwayini ebomvu

Abantu abaninzi basela iglasi yewayini ebomvu busuku ngabunye kwii-antioxidants. Kwiwayini ebomvu kubanegalelo kula antioxidant count. Iwayini ebomvu ine-101 mg polyphenols nge-100 mL. I-Rosé newayini emhlophe, ngelixa ingenantsingiselo, isenesidima se-polyphenols, ene-100 mL nganye ine-10 mg polyphenols.

Imingcipheko enokubakho kunye neengxaki

Kukho umngcipheko kunye neengxaki ezinxulumene neepolphenol. Oku kubonakala kunxulumene kakhulu nokuthatha izongezo zepolyphenol. Uphando oluthe kratya luyafuneka ukuvavanya owona mngcipheko wezi ngxaki, kubandakanya:

• Iziphumo zomhlaza
• genotoxicity
• Imiba ye-thyroid
• Umsebenzi we-estrogenic kwii-isoflavones
• Unxibelelwano namanye amayeza amiselweyo

Yise kude

Iipolyphenols zizinto ezinamandla zemicronutrients ezifunwa ngumzimba wethu. Zinezibonelelo ezininzi zempilo ezinokubonelela ngokhuseleko kuphuhliso lomhlaza, isifo sentliziyo, isifo samathambo kunye nesifo seswekile. Kungcono ukusebenzisa ii-polyphenols ngokutya ngokwendalo okunazo, endaweni yezixhobo ezenziweyo ezenziwe ngumntu, ezinokuza neziphumo ebezingalindelekanga ezingaphezulu. Ukuba uthatha izongezo, qiniseka ukuba zenziwe yinkampani eyaziwayo enomgangatho ophezulu wokufumana.