Yini amaPolyphenols? Izinhlobo, Izinzuzo, kanye Nemithombo Yokudla

-Delile

• Yini ama-polyphenols?
• Izinhlobo zama-polyphenols
• Izinzuzo zezempilo zama-polyphenols
• Kwangathi kungehlisa amazinga kashukela egazini
• Kunganciphisa ingozi yesifo senhliziyo
• Kungavimbela amahlule egazi
• Kungavikela ekulweni nomdlavuza
• Kungakhuthaza ukugaya okunempilo
• Kwangathi kungakhuthaza ukusebenza kobuchopho
• Ukudla okunothe ngama-polyphenols
• Izithelo
• Imifino
• Imidumba
• Amantongomane nembewu
• Izinhlamvu
• Amakhambi nezinongo
• Okunye
• Kuthiwani ngezithako ze-polyphenol?
• Izingozi ezingaba khona nemiphumela engemihle
• Okubalulekile

Ama-polyphenols ayisigaba sezinhlanganisela zezitshalo ezinikeza izinzuzo ezahlukahlukene zezempilo.

Ukudla njalo ama-polyphenols kucatshangwa ukuthi kukhulisa ukugaya kanye nempilo yobuchopho, kanye nokuvikela izifo zenhliziyo, uhlobo lwesifo sikashukela sohlobo lwe-2, kanye nomdlavuza othile.

Iwayini elibomvu, ushokoledi omnyama, itiye namajikijolo eminye yemithombo eyaziwa kakhulu. Kodwa-ke, okunye okunye ukudla nakho kunikela ngamanani amakhulu alezi zinhlanganisela.

Lo mbhalo ubuyekeza konke odinga ukukwazi ngama-polyphenols, kufaka phakathi imithombo yokudla engaba khona.

Yini ama-polyphenols?

Ama-polyphenols ayisigaba samakhemikhali atholakala ngokwemvelo ekudleni kwezitshalo, njengezithelo, imifino, amakhambi, izinongo, itiye, ushokoledi omnyama newayini.

Bangasebenza njengama-antioxidants, okusho ukuthi banganciphisa ama-radicals ayingozi angalimaza amaseli akho futhi andise ingozi yakho yezimo ezinjengomdlavuza, isifo sikashukela nesifo senhliziyo ().

Ama-polyphenols nawo kucatshangwa ukuthi anciphisa ukuvuvukala, okucatshangwa ukuthi kuyimbangela yezifo eziningi ezingamahlalakhona (,).

Izinhlobo zama-polyphenols

Izinhlobo ezingaphezu kwama-8,000 zama-polyphenols akhonjwe. Zingabuye zihlukaniswe ngamaqembu amakhulu ayi-4 (,):

• Ama-Flavonoids. Lawa ma-akhawunti acishe abe ngu-60% wawo wonke ama-polyphenols. Izibonelo zifaka i-quercetin, i-kaempferol, ama-catechins, nama-anthocyanini, atholakala ekudleni okufana nama-apula, u-anyanisi, ushokoledi omnyama, kanye neklabishi elibomvu.
• Ama-phenolic acid. Leli qembu libala cishe i-30% yawo wonke ama-polyphenols. Izibonelo zifaka ama-stilbenes nama-lignans, atholakala kakhulu kwizithelo, imifino, okusanhlamvu okuphelele nembewu.
• Ama-amide we-polyphenolic. Lesi sigaba sifaka ama-capsaicinoids kupelepele opelepele kanye nama-avenanthramides kuma-oats.
• Amanye ama-polyphenols. Leli qembu lifaka phakathi i-resveratrol ewayinini elibomvu, i-ellagic acid kumajikijolo, i-curcumin e-turmeric, nama-lignans embewini yefilakisi, imbewu yesesame nezinhlamvu ezigcwele.

Inani nohlobo lwe-polyphenols ekudleni kuncike ekudleni, kufaka phakathi imvelaphi yakho, ukuvuthwa, nokuthi kulinywa kanjani, kuthuthwa, kugcinwa futhi kwalungiswa kanjani.

Izithasiselo eziqukethe i-Polyphenol ziyatholakala futhi. Kodwa-ke, kungenzeka babe nenzuzo encane kunokudla okunothe kwe-polyphenol ().

Ama-polyphenols ayizinhlanganisela zezitshalo ezinenzuzo nezakhiwo ze-antioxidant ezingakusiza ukuthi uhlale uphilile futhi zivikele ezifweni ezahlukahlukene.Zingahlukaniswa zibe yi-flavonoids, i-phenolic acid, ama-polyphenolic amides, namanye ama-polyphenols.

Izinzuzo zezempilo zama-polyphenols

Ama-polyphenols axhunyaniswe nezinzuzo ezahlukahlukene zezempilo.

Kwangathi kungehlisa amazinga kashukela egazini

Ama-polyphenols angasiza ukwehlisa amazinga kashukela egazini lakho, okufaka engcupheni ephansi yohlobo lwesifo sikashukela sohlobo 2.

Lokho ngokwengxenye kungenxa yokuthi ama-polyphenols angavimbela ukubola kwesitashi kube ushukela olula, kwehlise amathuba okushukela okwegazi ngemuva kokudla ().

Lezi zinhlanganisela zingasiza futhi ekuvuseleleni uketshezi lwe-insulin, i-hormone edingekayo ukuvala ushukela ovela egazini lakho ungene kumaseli akho futhi ugcine amazinga kashukela egazini azinzile ().

Izifundo ezahlukahlukene ziqhubeka nokuxhumanisa ukudla okunothe kwe-polyphenol ukwehlisa amazinga kashukela asezingeni lokuzila, ukubekezelelana okuphezulu kweglucose, nokwandisa ukuzwela kwe-insulin - zonke izinto ezibalulekile ekwehliseni ubungozi bohlobo lwesifo sikashukela sohlobo 2).

Kokunye ukuhlola, abantu abadla inani eliphakeme kakhulu lokudla okunothe kakhulu kwe-polyphenol babenobungozi obufinyelela kuma-57% bokuthola uhlobo lwesifo sikashukela sesibili eminyakeni engaphezu kwengu-2-4, uma kuqhathaniswa nalabo abadla inani eliphansi kakhulu ().

Phakathi kwama-polyphenols, ucwaningo lukhombisa ukuthi ama-anthocyanins anganikela ngomphumela onamandla kakhulu we-antidiabetic. Ngokuvamile zitholakala kokudla okubomvu, okunsomi, nokuhlaza okwesibhakabhaka, njengamajikijolo, ama-currants, namagilebhisi (,).

Kunganciphisa ingozi yesifo senhliziyo

Ukungeza ama-polyphenols ekudleni kwakho kungathuthukisa impilo yenhliziyo.

Ochwepheshe bakholelwa ukuthi lokhu ikakhulu kubangelwa izakhiwo ze-antioxidant zama-polyphenols, ezisiza ukunciphisa ukuvuvukala okungamahlalakhona, okuyingozi engozini yesifo senhliziyo (,,).

Izibuyekezo ezimbili zakamuva zixhuma izengezo ze-polyphenol ekwehliseni umfutho wegazi namazinga e-LDL (amabi) we-cholesterol, kanye ne-HDL (enhle) ye-cholesterol (,) ephakeme.

Okunye ukubuyekeza kuthole ingozi ephansi engama-45% yokufa ngenxa yesifo senhliziyo kulabo abanamazinga aphezulu we-enterolactone, okuyizimpawu zokudla kwe-lignan. I-Lignans uhlobo lwe-polyphenol ngokuvamile etholakala ezimbewini zefilakisi nezinhlamvu ezigcwele ().

Kungavimbela amahlule egazi

Ama-polyphenols anganciphisa ubungozi bokuba ne-clot yegazi.

Amahlule egazi akhiwa lapho ama-platelet ajikeleza egazini lakho aqala ukuhlangana. Le nqubo yaziwa ngokuthi yi-platelet aggregation futhi iyasiza ekuvimbeleni ukopha ngokweqile.

Kodwa-ke, ukuhlanganiswa kweplatelet ngokweqile kungadala amahlule egazi, angaba nemiphumela emibi yezempilo, kufaka phakathi i-vein thrombosis ejulile, isifo sohlangothi, kanye ne-pulmonary embolism ().

Ngokuya nge-test-tube nezifundo zezilwane, ama-polyphenols angasiza ukunciphisa inqubo yokuhlanganiswa kweplatelet, ngaleyo ndlela kuvimbele ukwakheka kwamahlule egazi (,,).

Kungavikela ekulweni nomdlavuza

Ucwaningo luhlala luxhumanisa ukudla okunothe ekudleni kwezitshalo nobungozi obuncane bomdlavuza, futhi ochwepheshe abaningi bakholelwa ukuthi ama-polyphenols ngokuyinhloko anesibopho salokhu (, 21,).

I-Polyphenols inemiphumela enamandla ye-antioxidant ne-anti-inflammatory, yomibili engasiza ekuvimbeleni umdlavuza (23).

Ukubuyekezwa kwakamuva kwezifundo ze-test-tube kusikisela ukuthi ama-polyphenols angavimba ukukhula nokuthuthuka kwamaseli womdlavuza ahlukahlukene (,).

Kubantu, ezinye izifundo zixhumanisa omaka begazi abaphezulu bokudla kwe-polyphenol engcupheni ephansi yomdlavuza webele nowe-prostate, kanti abanye abayitholi imiphumela. Ngakho-ke, kudingeka izifundo eziningi ngaphambi kokuba kwenziwe iziphetho ezinamandla ().

Kungakhuthaza ukugaya okunempilo

Ama-polyphenols angazuza ukugaya ngokukhuthaza ukukhula kwamagciwane anenzuzo ngenkathi evikela ayingozi (,).

Isibonelo, ubufakazi bukhombisa ukuthi ama-polyphenol-rich tea extracts angakhuthaza ukukhula kwe-bifidobacteria ().

Ngokufanayo, i-green tea polyphenols ingasiza ukulwa namagciwane ayingozi, kufaka phakathi C. difficile, E. Coli, futhi Salmonella, kanye nokwenza ngcono izimpawu zesifo se-peptic ulcer (PUD) nesifo samathumbu esivuthayo (IBD) (,).

Ngaphezu kwalokho, ubufakazi obuvelayo bubonisa ukuthi ama-polyphenols angasiza ama-probiotic ukuthi achume futhi aphile. Lawa amabhaktheriya alusizo avela ekudleni okuthile okuvutshiwe futhi angathathwa ngefomu lokunezela. Noma kunjalo, kudingeka olunye ucwaningo ().

Kwangathi kungakhuthaza ukusebenza kobuchopho

Ukudla okunothe kwePolyphenol kungakhuphula ukugxila kwakho nenkumbulo yakho.

Ucwaningo oluthile lubika ukuthi ukuphuza ujusi wamagilebhisi, ocebe ngokwemvelo kuma-polyphenols, kusize kakhulu ukukhulisa inkumbulo kubantu abadala abanokukhubazeka kwengqondo okuncane emasontweni angama-12 ().

Abanye basikisela ukuthi i-cocoa flavanols ingathuthukisa ukugeleza kwegazi iye ebuchosheni futhi ixhume la ma-polyphenols ekuthuthukiseni inkumbulo yokusebenza nokunakwa (,,,).

Ngokufanayo, kukhishwa isitshalo esine-polyphenol UGinkgo biloba kubonakala kukhulisa inkumbulo, ukufunda, nokuhlushwa. Iphinde yaxhunyaniswa nokusebenza kwengqondo okuthuthukisiwe nenkumbulo yesikhashana kulabo abanesifo sengqondo esiyingozi ().

Ama-polyphenols angasiza ukuvimbela amahlule egazi, anciphise amazinga kashukela egazini, nokwehlisa ingozi yesifo senhliziyo. Futhi zingakhuthaza ukusebenza kobuchopho, zithuthukise ukugayeka kokudla, futhi zinikeze ukuvikelwa okuthile kumdlavuza, yize kudingeka olunye ucwaningo.

Ukudla okunothe ngama-polyphenols

Yize itiye, ushokoledi omnyama, iwayini elibomvu, namajikijolo cishe kuyimithombo eyaziwa kakhulu yama-polyphenols, okunye ukudla okuningi nakho kunamanani aphezulu ala makhompiyutha awusizo.

Nakhu ukudla okungu-75 okucebe kakhulu kuma-polyphenols, afakwe kuhlu ngesigaba ().

Izithelo

• ama-apula
• amabhilikosi
• ama-chokeberries amnyama
• ama-currants amnyama nabomvu
• ama-elderberries amnyama
• amagilebhisi amnyama
• amajikijolo
• amajikijolo
• ama-cherries
• amagilebhisi
• isithelo segilebhisi
• ilamuna
• umpe
• amapentshisi
• amapheya
• ipomegranati
• ama-plums
• amajikijolo
• ama-strawberry

Imifino

• ama-artichokes
• i-asparagus
• i-broccoli
• izaqathe
• ama-endive
• amazambane
• i-chicory ebomvu
• ulethisi obomvu
• anyanisi obomvu nephuzi
• isipinashi
• ama-shallots

Imidumba

• ubhontshisi omnyama
• tempeh
• tofu
• amahlumela kabhontshisi
• inyama yesoya
• ubisi lwesoya
• iyogathi yesoya
• ubhontshisi omhlophe

Amantongomane nembewu

• ama-alimondi
• ama-chestnut
• amantongomane
• imbewu yefilakisi
• ama-pecans
• ama-walnuts

Izinhlamvu

• oats
• rye
• ukolweni wonke

Amakhambi nezinongo

• caraway
• imbewu yesilimo esidliwayo esinamagatsha anamanzi
• isinamoni
• ama-clove
• ikhumini
• i-curry powder
• i-basil eyomile
• marjoram omisiwe
• iparsley eyomile
• i-peppermint eyomile
• umkhonto owomile
• ulamula verbena
• I-oregano yaseMexico
• rosemary
• ohlakaniphileyo
• inkanyezi anise
• i-thyme

Okunye

• itiye elimnyama
• capers
• i-cocoa powder
• ikhofi
• ushokoledi omnyama
• ujinja
• itiye eliluhlaza
• iminqumo namafutha omnqumo
• uwoyela odlwenguliwe
• iwayini elibomvu
• uviniga

Ukufaka ukudla okuvela kulezi zigaba ngasinye ekudleni kwakho kukunikeza izinhlobo ezahlukahlukene zama-polyphenols.

Ukudla okuningi kwezitshalo kucebe ngokwemvelo kuma-polyphenols. Ukubandakanya lokhu kudla okuhlukahlukene ekudleni kwakho kuyisu elihle lokukhulisa ukutholwa kwakho kwalezi zinongo ezizuzisayo.

Kuthiwani ngezithako ze-polyphenol?

Izithasiselo zinenzuzo yokunikeza umthamo ongaguquguquki wama-polyphenols. Kodwa-ke, futhi banezinkinga ezithile ezingaba khona.

Okokuqala, izithasiselo azikhonjiswanga ngokungaguquguquki ukuthi zinikeze izinzuzo ezifanayo njengokudla okunothe kwe-polyphenol, futhi aziqukethe noma yiziphi izinhlanganisela zezitshalo ezizuzisayo ngokuvamile ezitholakala ekudleni okuphelele.

Ngaphezu kwalokho, ama-polyphenols abonakala esebenza kahle kakhulu lapho ehlangana nezinye izakhi eziningi ezitholakala ngokwemvelo ekudleni. Okwamanje akucaci ukuthi ama-polyphenols ahlukanisiwe, njengalawo asezithaselweni, ayasebenza yini njengalawo atholakala ekudleni (,).

Ekugcineni, izithasiselo ze-polyphenol azilawulwa, futhi eziningi ziqukethe imithamo emikhulu izikhathi ezingaphezu kwezingu-100 kunalezo ezisekudleni. Ucwaningo oluningi luyadingeka ukuze kutholakale imithamo ephephile nephumelelayo, futhi akucaci ukuthi le mithamo emikhulu iyazuzisa yini (,).

Izithako zePolyphenol kungenzeka zinganikeli ngezinzuzo ezifanayo zezempilo njengokudla okunothe kwe-polyphenol. Imithamo esebenzayo nephephile ayikanqunywa.

Izingozi ezingaba khona nemiphumela engemihle

Ukudla okunothe kwePolyphenol kuphephile kubantu abaningi.

Okufanayo akunakushiwo ngama-supplements, avame ukuhlinzeka ngama-polyphenols amaningi kakhulu kunalawo atholakala ekudleni okunempilo ().

Ucwaningo lwezilwane lukhombisa ukuthi izithasiselo eziphezulu ze-polyphenol zingadala ukulimala kwezinso, izicubu, nokungalingani emazingeni ama-hormone e-thyroid. Kubantu, kungahle kube nengozi eyengeziwe yokushaywa unhlangothi nokufa ngaphambi kwesikhathi (,).

Ezinye izengezo ezicebile ze-polyphenol zingasebenzisana nokumuncwa kwezakhi noma zihlanganyele nemithi. Isibonelo, zinganciphisa amandla omzimba wakho wokumunca i-iron, i-thiamine, noma i-folate (,,).

Uma unokuntuleka kokudla okunomsoco noma uthatha imishanguzo, kungakuhle ukukhuluma nomhlinzeki wakho wezokunakekelwa kwempilo mayelana nezithako ze-polyphenol ngaphambi kokuzithatha.

Ngaphezu kwalokho, okunye ukudla okune-polyphenol, njengobhontshisi nophizi, kungahle kube nokunotha kwama-lectin. Uma idliwa kakhulu, ama-lectin angadala izimpawu zokugaya ezingemnandi, njengegesi, ukuqunjelwa, kanye nokugaya ukudla ().

Uma lokhu kuyinkinga kuwe, zama ukumunca noma uhlume imidumba yakho ngaphambi kokuyidla, ngoba lokhu kungasiza ekwehliseni okuqukethwe kwe-lectin kuze kufike ku-50% (44, 45).

Ukudla okunothe kwePolyphenol kubhekwa njengokuphephile kubantu abaningi, kanti izithasiselo zingadala ingozi enkulu kunokuhle. Ukunciphisa igesi, ukuqunjelwa, kanye nokugaya ukudla, zama ukumunca noma ukuhluma imidumba ecebile ye-polyphenol ngaphambi kokuyidla.

Okubalulekile

Ama-polyphenols ayizinhlanganisela ezizuzisayo ekudleni okuningi kwezitshalo okungahlukaniswa ngama-flavonoid, i-phenolic acid, ama-polyphenolic amides, namanye ama-polyphenols.

Kungathuthukisa ukugaya, ukusebenza kwengqondo, namazinga kashukela egazini, kanye nokuvikela kumahlule egazi, isifo senhliziyo, kanye nomdlavuza othile.

Ucwaningo oluningi luyadingeka ukukhomba imithamo yokwengeza ephephile nephephile ye-polyphenol.

Ngakho-ke, okwamanje, kungcono ukuthembela ekudleni kunokunciphisela ukukhulisa ukutholwa kwakho kwalezi zinhlanganisela ezinempilo.