Amakhemikhali asekelwe ezitshalo ezinezinzuzo eziningi zezempilo ezingenzeka
I-Polyphenols yiqembu lama-phytochemicals amakhemikhali angaphezu kuka-500, okuyinto eyenziwa ngokwemvelo ngamacronutrients ezitshalweni. Lezi zinhlanganisela zinika umbala umbala wazo futhi zingasiza ukuyivikela ezinhlobonhlobo ezihlukahlukene. Uma udla izitshalo nge polyphenols, uvuna izinzuzo zezempilo kanye.
Kungenzeka ukuthi wezwa ngamakhemikhali e-phytochemicals, kufaka phakathi izinombolo ze-polyphenols, ngaphandle kokwazi.
Zivame ukubhekwa kwemibiko yezindaba ezithinta izifundo zocwaningo. Izimangalo zingabandakanya noma yikuphi iwayini elibomvu, ikhofi, kanye netiyi izithelo nemifino ezisiza ukwehlisa i-cholesterol noma ukucindezelwa kwegazi, ukunciphisa izingozi zesifo sikashukela noma umdlavuza, noma kuholele ekuphileni okude.
I-Polyphenols yiqembu eliyinkimbinkimbi yamakhemikhali asetshala. Zitholakala kokudla kwansuku zonke futhi zitholakala njengama-supplements. Ngaphambi kokuba uhambe ngokweqile ekufuneni, Nokho, kuwumqondo omuhle ukuwaqonda.
Izinzuzo zezeMpilo
Amakhemikhali ahlanganisiwe avame ukukhipha izitshalo futhi ahlolwe ngezinzuzo zabo ezingenakusiza zezempilo. Uma kuziwa ocwaningweni, ngezinye izikhathi-kodwa hhayi njalo-banemiphumela emihle ebhodini.
Ukudla okucebile kuma polyphenols kuhle kuwe. Kodwa-ke, kunzima ukwazi ukuthi iningi laleyo nzuzo empeleni ngenxa yenkampani ethile yezitshalo noma kuzo zonke izakhi, i-fibre, namanye ama-phytochemicals nazo zitholakala kulawo okudla.
I-polyphenols ngokuvamile isebenza njengama- antioxidants . Bangasiza ukuvimbela ukulimala kwamangqamuzana kusuka kuma-radicals mahhala okwenzeka ngokungcola, ukubhema, ukudla ukudla okunama-rancid, kanye nokukhiqizwa kwesimiso esifanayo semetabolism. Kucatshangwa ukuthi i-polyphenols inomthelela emzimbeni osesimweni sokulwa nokuvuvukala. Lokhu kuhlangene nengozi ephansi yezifo eziningana ezingelapheki.
I-polyphenols eziningana, njenge- quercetin , ama-catechins, i-lignans, i-resveratrol, ne-curcumin, zithathwa njengama-anti-cancer agents. Abacwaningi baqhubeka behlola umphumela wabo emangqamuzaneni omdlavuza ngakho-ke aziwa ukuthi bangavimbela umdlavuza noma babe nomthelela emangqamuzaneni omdlavuza emzimbeni womuntu.
I-Polyphenols nayo ibonakala ithuthukisa ukusebenza kwemithambo yegazi futhi ingasiza ukunciphisa ukwakheka kwezindwangu zegazi. Isibonelo, abacwaningi bathole ukuthi ama-catatechine etizini angase abe namandla okunciphisa inqubo ebangela ukugubha komzimba
Izinhlobo ze-Polyphenols
Ukucabanga ngokwemithi yamakhemikhali, i-polyphenols yonke inesakhiwo esinezinsimbi ezifanayo. Ungabatshela ngokwahlukana kwamasongo kanye namanye ama-molecule ahlanganiswe nalawo masongo. Ngakho-ke, i-polyphenols ihlukaniswe ngezigaba ezine ezihlukene ngokusekelwe kulawo mahluko: ama-phenolic acid, flavonoids, stilbenes, ne-lignans.
Ama-achenolic acids afaka ama-compounds atholakala ekhofi, itiye, amagilebhisi, iwayini elibomvu, amajikijolo, izithelo ze-kiwi, ama-plums, ama-apula nama-cherry. Zitholakala kwezinye izithelo nemifino kanye, ngisho nokusanhlamvu kanye nommbila.
I-achenolic acids iningi kakhulu ekudleni futhi kalula ingena ezindongeni zamathambo akho emathunjini.
Akufanele ube nenkinga enkulu yokudla ngokwanele. Ngokuvamile, i-phenolic acids isebenza njengama-antioxidants kodwa futhi kubonakala sengathi ikhuthaza izimo eziphikisayo emzimbeni.
Ama-Flavonoids yiqembu lama-polyphenols asebenza njengama-antioxidants nama-anti-inflammatory agents. Zihlukaniswe ngamaqembu amaningana: ama-flavone, ama-flavonols, ama-flavanones, ama-isoflavones, ama-anthocyanidins, ama-chalcones namakhakheni.
I-Flavonoids itholakala ezihlukahlukene zokudla okutshalwe yizitshalo, kufaka phakathi izithelo, imifino, izithelo, iwayini elibomvu kanye netiyi elihlaza. I-Flavonoids-ngezinye izikhathi ebizwa ngokuthi "i-bioflavonoids" -vame ukuthengiswa njengezithako zokudla.
I-Stilbenes yiqembu elincane lamakhemikhali ezitshalo kanye ne-resveratrol kungenzeka ukuthi yiyona eyaziwa kakhulu futhi eyaziwa kakhulu. I-resveratrol itholakala kwiwayini elibomvu, ama-blueberries, ama-cranberries, nama-peanut. Ukusebenzisa lokhu kudla kuye kwaxhunyaniswa nempilo engcono yenhliziyo.
Kunzima ukwazi ukuthi inzuzo engakanani evela ku-resveratrol. Nakuba ucwaningo lwama-laboratory lubonisa ukuthi lusebenza njengombili i-antioxidant ne-anti-inflammatory agent kwezinye izilwane zelabhuthrikhi, kukhona ucwaningo oluncane olubonisa ukuthi lunemiphumela yangempela empilweni yabantu.
Ama-Lignans atholakale emasimini, okusanhlamvu, okusanhlamvu, izithelo, i-algae, neminye imifino. Imithombo engcono kakhulu ihlanganisa i-flax nembewu yesame.
Ukudla ukudla okunezinhlayiya kungase kube kuhle empilweni yempilo, kodwa ucwaningi olwenziwa ngabantu luvamise izinga eliphansi. Futhi, akulula ukudla okuningi kwama-lignans ngaphandle kokuthi uwathathe njengama-supplements ezondla noma ubeke izipoonful zezinhlamvu ze-flax.
Ama-Polyphenol Supplements
Ezinye i-polyphenols, njenge-epigallocatechin gallate (EGCG) ne-resveratrol, zithengiswa njengezithako zokudla, ngokuvamile zidayiswa njenge-antioxidants. Ucwaningo lwamanje lukhombisa ukuthi uzothola inzuzo enkulu uma uthola ama-polyphenols akho ekudleni kunokudla okungeziwe.
Ukuze uqinisekise ukuthi udla ama-polyphenols amaningi, ungazama:
- Qala ngesidlo sasekuseni equkethe okusanhlamvu okuphelele okusanhlamvu kanye nekhofi.
- Snack izithelo ezintsha esikhundleni samaswidi noma amakhukhi.
- Yidla isaladi noma isobho yemifino nge dinner.
- Layisha i-platinum yakho ye-dinner nge-veggies bese unciphisa inyama enzima neshizi.
- Jabulela amajikijolo njengesidlo sokulala uma ulambile.
Izwi elivela
Ubufakazi bufakazela ukuthi i-polyphenols inenzuzo empilweni yakho, nakuba kusekhona imibuzo eminingi okufanele iphendulwe. Kusobala ukuthi ukudla ukudla okuphezulu kulezi zinhlobo zamakhemikhali kuhle kuwe. Khetha ukudla okulinganiselayo ngezithelo eziningi ezimibalabala, imifino ehlanzekile, okusanhlamvu okugcwele, kanye nemifino futhi uzothola ama-polyphenols amaningi.
> Imithombo:
> Khurana S, Venkataraman K, Hollingsworth A, Piche M, Tai TC. I-Polyphenols: Izinzuzo Esimweni Sezinhliziyo Zezempilo Ne-Aging. Amakhemikhali. 2013; 5 (10): 3779-3827. i-doi: 10.3390 / nu5103779.
> I-MG entsha, u-Wahl D, u-Diequez C, uBernier M, weCabo R. Resveratrol Supplementation: Singaphi Futhi Sifanele Kuphi? Ukuhlola Okudala Okucwaninga. 2015; 21: 1-15. doi: 10.1016 / j.arr.2015.01.002.
> Singhal K, Rah N, Gupta K, Singh S. Izinzuzo ezibonakalayo zeTiye elihlaza kanye Nezimpikiswano zeGenesis. 2017; 21 (1): 107-114. doi: 10.4103 / 0973-029X.203758,
> I-Soldati L, et al. Umthelela Wokudla Nge-Anti-Cancer Immune Response. Journal of Medicine Medicine. 2018; 16: 75. i-doi: 10.1186 / s12967-018-1448-0.
> Ware M. Kungani I-Polyphenols Ikulungele Wena? Izindaba zezokwelapha namuhla. 2017.