I-aco phenolic wuhlobo lwe-phytochemical olubizwa nge- polyphenol . Ezinye izinhlobo zama-polyphenols zihlanganisa i-flavonoids ne- stilbenes . Ama-achenolic acids atholakala ezinhlobonhlobo zokudla ezisekelwe ezitshalweni; imbewu kanye nezikhumba zezithelo namaqabunga emifino iqukethe ukugxila okuphezulu.
Izinzuzo
I-achenolic acids ifakwe kalula ezindongeni zamathambo akho, futhi angase azuze impilo yakho ngoba isebenza njengama- antioxidants okuvimbela ukulimala kwamangqamuzana ngenxa yokuphendula okukhululekile kokushukela kwe-cellular.
Bangase futhi bakhuthaze izimo eziphikisayo emzimbeni wakho uma uzidla njalo.
Lapho Uzokuthola
I-achenolic acids iningi lokudla okulinganiselayo . Kufanele uthole okuningi kubo uma nje nidla inani elifanele lezithelo, imifino kanye nezinhlamvu ezigcwele. Izibonelo zokudla ezicebile nge-phenolic acid zifaka ama-mangos, amajikijolo, ama-apula, izithelo ze-citrus, i-plums, i-cherries, i-kiwis, i-anyanisi, itiye, ikhofi, iwayini elibomvu kanye nofulawa owenziwe ngokolweni wonke, ilayisi, ummbila noma i-oats.
Kunezinhlobo eziningi ze-aco phenolic ezitholakala emvelweni, futhi zingahlukaniswa ngezigaba ezimbili: izakhi ze-benzoic acid, njenge-gallic acid; kanye nezidakamizwa ze-cinnamic acid, kuhlanganise ne-caffeic acid ne-asidi e-feric. Amakhemikhali e-cinnamic avamile kakhulu kune-benzoic acid.
I-gallic acid itholakala etizeni nasembewu yamagilebhisi. Ikhofi iqukethe i-caffeic acid ne-chlorogenic acid. Ama-blueberries, ama-kiwis, ama-plums, ama-cherry nama-apula aqukethe amanani amaningi e-caffeic acid.
Iwayini elibomvu nezithelo ze-citrus liqukethe i-cinnamic acid. I-asidi e-Ferulic itholakale ngaphakathi kokumbozwa kwangaphandle kwamabele okusanhlamvu. Ufulawa wesiklamu unomuthi okhulu kakhulu we-asidi, futhi ukolweni okusanhlamvu ogcwele, irayisi, kanye namafutha oats kukhona imithombo emihle ye-asidi e-fericile.
Ukudla okucebile kuma-phenolic acids kungase kuzuze impilo yakho, kodwa kunzima ukuqonda ukuthi iningi laleyo nzuzo empeleni ngenxa ye-aco phenolic, noma izakhi, izitshalo kanye namanye ama-phytochemicals nazo zitholakala kulawo okudla.
Nazi izibonelo ezimbalwa. I-Flavonoids (enye isigaba se-polyphenol) ivame ukutholakala ekudleni okufanayo njenge-aco phenolic, nezithelo eziningi nemifino zicebile izakhi kanye ne-fiber.
Ukuphuza ikhofi kuhlotshaniswa nokunciphisa ingozi yomdlavuza nezinye izifo ezingelapheki. Iqukethe i-caffeic acid ne-chlorogenic acid, kodwa ibuye iqukethe i- caffeine nezinye izinhlanganisela ezizuzisa. Iwayini elibomvu linama-acid phenolic, kodwa libuye libe ne-resveratrol, enye uhlobo lwe-polyphenol enezinzuzo zezempilo ezingenzeka.
Izithako
Ama-achenolic acids angase atholakale ngokwezentengiselwano ngendlela yokudla okunamathelethi, njengokuthi imbewu yamagilebhisi ikhishwe noma i-tea extract, equkethe i-gallic acid. Lezi zithako zivame ukudayiswa njengama-antioxidants, kodwa ubufakazi bokucwaninga bamanje bukhombisa ukuthi izithelo, imifino kanye nezinhlamvu ezigcwele kunenzuzo ngaphezu kokuthatha noma yiziphi izithako zokuvimbela i-antioxidant.
Imithombo:
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Morton LW, Abu-Amsha Caccetta R, uPuddey IB, Croft KD. "I-Chemistry nemiphumela yezinto eziphilayo zezinhlobo ze-phenolic zokudla: ukuhambisana nesifo senhliziyo." I-Clin Exp Pharmacol Physiol. 2000 Mar; 27 (3): 152-9.
UNkondjock A. "Ukusetshenziswa kwekhofi kanye nengozi yomdlavuza: ukubuka konke." I-Cancer Lett. 2009 Meyi 18; 277 (2): 121-5.