Izinzuzo Ezibalulekile Zezempilo Zama-Flavonoids

-Delile

• Yini ama-Flavonoids?
• Izinzuzo ze-Flavonoids
• Ungakudla Kanjani Ukudla Okungaphezulu Kwe-Flavonoid
• Buyekeza kwe-

Ukudla okunempilo kuyilungele ingqondo yakho njengoba kunjalo nangomzimba wakho. Futhi uma okwakho kuqukethe amajikijolo amaningi, ama-apula, netiye - konke ukudla okunothile entweni ebizwa ngama-flavonoids - uzibekela ikusasa eliqhakazile.

Nakhu okudingeka ukwazi ngama-flavonoids, nokuthi yikuphi ukudla kwe-flavonoid ongakubeka esitokisini.

Yini ama-Flavonoids?

I-Flavonoids wuhlobo lwe-polyphenol, inhlanganisela ezuzisayo ezitshalweni ezisiza ukuheha izinambuzane ezithutha impova, ukulwa nengcindezi yezemvelo (njengokutheleleka ngamagciwane), nokulawula ukukhula kwamaseli, ngokusho kweLinus Pauling Institute e-Oregon State University.

Izinzuzo ze-Flavonoids

Igcwele ama-antioxidants, ama-flavonoid akhonjisiwe ocwaningweni ukusiza ukunciphisa ukuvuvukala emzimbeni, okuxhunyaniswe nezifo ezinjengesifo sikashukela, isifo senhliziyo, nomdlavuza. I-Flavonoids nayo itholakale inezinto ezilwa nesifo sikashukela, njengokuthuthukisa uketshezi lwe-insulin, ukunciphisa i-hyperglycemia (aka ushukela ophakeme wegazi), nokwenza ngcono ukubekezelelana kwe-glucose ezilwaneni ezinesifo sikashukela sohlobo 2, ku-Institute. Isibonelo: Ocwaningweni lwabantu abacishe babe ngu-30,000, labo ababene-flavonoid ephakeme kakhulu babenamaphesenti ayishumi engcupheni ephansi yesifo sikashukela kunalabo abadla kancane.

Futhi, ama-flavonoids angamangalisa ebuchosheni bakho. Ngokusho kocwaningo olusha olusanda kushicilelwa ku WaseMelikaIjenali ye-Clinical Nutrition, i-flavonoids evela ekudleni ingasiza ekuvikeleni isifo se-Alzheimer kanye nokuwohloka komqondo. "Kube khona ukuncipha kwengozi engamaphesenti angama-80 kulabo abadla ukudla okunenani eliphakeme kakhulu lama-flavonoid," kusho umlobi omkhulu ocwaningweni uPaul Jacques, ingcweti yezifo ezinomsoco eTufts University. "Kube umphumela omuhle kakhulu."

Abaphenyi bafunde abantu abaneminyaka engama-50 nangaphezulu kwengu-20, kwaze kwaba yiminyaka lapho ukuwohloka komqondo kuqala kuqala ukuvela. Kepha uJacques uthi wonke umuntu, noma ngabe mdala kangakanani, angazuza. "Izifundo zangaphambilini zokwelashwa zabantu abadala abasebasha zithole ukuthi ukusetshenziswa okuphezulu kwamajikijolo acebile e-flavonoid kuhlotshaniswa nokusebenza kwengqondo kangcono," esho. "Umyalezo uthi ukudla okunempilo okuqala usencane - ngisho nokuqala ebudaleni - kungasiza ekunciphiseni ubungozi bokuwohloka komqondo." (Okuhlobene: Ungayiguqula Kanjani Umsoco Wakho Ngeminyaka Yakho)

Ungakudla Kanjani Ukudla Okungaphezulu Kwe-Flavonoid

Uyazi ama-flavonoid eza nezinto eziwusizo - kodwa uzithola kanjani? Kusukela ekudleni kwe-flavonoid. Kunezigaba eziyisithupha ezinkulu ze-flavonoids, kufaka phakathi izinhlobo ezintathu ezihlaziywe ku WaseMelikaIjenali Yezokudla Emitholampilo isifundo: ama-anthocyanins kuma-blueberries, ama-strawberries, newayini elibomvu; ama-flavonol anyanisi, ama-apula, amapheya kanye nohlaza okwesibhakabhaka; nama-flavonoid e-flavonoid etiyeni, ama-apula, namapheya.

Ngenkathi amanye ala ma-flavonoid atholakala njengezengezo, ukuwathola ekudleni kwakho ngosizo lokudla kwe-flavonoid kungaba yindlela engcono. "I-Flavonoids itholakala ekudleni okunezinye izakhi zomzimba eziningi kanye namakhemikhali e-phytochemical angasebenzisana nawo ukunikeza izinzuzo esizibonile," kusho uJacques. "Yingakho ukudla kubaluleke kangaka."

Ngenhlanhla, awudingi ukusebenzisa ithani lokudla kwe-flavonoid ukuze uthole izinzuzo. “Abahlanganyeli bethu bocwaningo abasengozini ephansi yesifo i-Alzheimer badla izinkomishi eziyisikhombisa kuya kweziyisishiyagalombili kuphela zamajikijolo noma ama-strawberry ngenyanga,” kusho uJacques. Lokho kusebenza kancane kancane njalo ezinsukwini ezimbalwa. Ukuzijabulela nje nhlobo yilokho okubonakala kwenza umehluko: Abantu abadle inani elincane kakhulu lalokhu kudla (cishe awekho amajikijolo) babenamathuba aphindwe kabili kuya kane okuba nesifo i-Alzheimer's kanye nokuwohloka komqondo okuhlobene nakho.

Kuwukuhlakanipha ukwenza amajikijolo, ikakhulukazi amajikijolo, ama-strawberry, namajikijolo, okuyingxenye ejwayelekile yokudla kwakho okunempilo, kanye nama-apula namapheya. Bese uphuza itiye eliluhlaza okomnyama - labo abanokudla okuphezulu kakhulu kwe-flavonoid esifundweni baphuze kancane kunenkomishi ngosuku, kusho uJacques.

Ngokuqondene nezinto ezijabulisayo, “uma uphuza iwayini, lenze libebomvu, futhi uma udla okumnandi, ushokoledi omnyama, oqukethe uhlobo lwe-flavonoid, akuyona indlela embi ongayenza,” kusho u-Jacques, umthandi kashokoledi uqobo. "Izindlela ezingcono ongazikhetha ngoba kunenzuzo kuzo."

I-Shape Magazine, ukukhishwa kuka-Okthoba 2020

• Ibhalwe nguPamela O'Brien
• NguMegan Falk

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