Ukudla Okuphezulu ngePolyphenols

-Delile

• Yini ama-polyphenols?
• 1. Ama-Clove nezinye izipayisi
• 2. I-cocoa powder noshokoledi omnyama
• 3. Amajikijolo
• 4. Izithelo ezingewona amajikijolo
• 5. Ubhontshisi
• 6. Amantongomane
• 7. Imifino
• 8. Soy
• 9. Itiye elimnyama neliluhlaza
• 10. Iwayini elibomvu
• Izingozi ezingaba khona kanye nezinkinga
• Ukudla okudlela endlini

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Yini ama-polyphenols?

Ama-polyphenols ama-micronutrients esiwathola ngokudla okuthile okususelwa ezitshalweni. Zigcwele ama-antioxidants kanye nezinzuzo ezikhona zezempilo. Kucatshangwa ukuthi ama-polyphenols angathuthukisa noma asize ekwelapheni izingqinamba zokugaya ukudla, ubunzima bokuphathwa kwesisindo, isifo sikashukela, isifo se-neurodegenerative, nezifo zenhliziyo.

Ungathola ama-polyphenols ngokudla ukudla okuqukethe. Ungathatha futhi izithasiselo, eza ngamafomu we-powder nama-capsule.

Ama-polyphenols angaba nemiphumela emibi engafuneki, noma kunjalo. Lokhu kuvame kakhulu lapho uthatha izithasiselo ze-polyphenol esikhundleni sokuzithola ngokwemvelo ngokudla. Umphumela wecala ovame kakhulu ngobufakazi besayensi obuqine kakhulu amandla we-polyphenols to.

Izici ezinomthelela ekusebenzeni kwama-polyphenols emzimbeni zifaka imetabolism, ukumuncwa kwamathumbu, kanye nokutholakala kwe-polyphenol. Yize okunye ukudla kungaba namazinga aphezulu e-polyphenol kunokunye, lokhu akusho ukuthi kuyamuncwa futhi kusetshenziswe ngamazinga aphezulu.

Funda ukuze ufunde okuqukethwe kwe-polyphenol kokudla okuningi. Ngaphandle kokuthi kushiwo ngenye indlela, zonke izinombolo zinikezwa ngama-milligram (mg) ngamagremu ayi-100 (g) wokudla.

1. Ama-Clove nezinye izipayisi

Kulokho okukhombe ukudla okungu-100 okucebe kakhulu kuma-polyphenols, ama-clove aphuma phambili. Ama-clove ayenama-polyphenols angama-15,188 mg nge-100 g yama-clove. Kwakuneziningi zezinye izizini ezinezikhundla eziphezulu, futhi. Lokhu kufaka phakathi i-peppermint eyomile, ebekwe endaweni yesibili nge-11,960 mg polyphenols, ne-star anise, eza endaweni yesithathu nge-5,460 mg.

Thenga ama-clove online.

2. I-cocoa powder noshokoledi omnyama

I-cocoa powder kwakhonjwa ukudla, nge-3,448 mg polyphenols nge-100 g yempuphu. Akumangazi ukuthi ushokoledi omnyama uwele eduze ohlwini futhi ubekwe endaweni yesishiyagalombili nge-1,664 mg. Ushokoledi wobisi nawo usohlwini, kepha ngenxa yokuqukethwe kwawo okuphansi kokhokho, uwela kakhulu ohlwini olusezingeni lenombolo 32.

Thola i-cocoa powder ekhethiwe kanye noshokoledi omnyama online.

3. Amajikijolo

Izinhlobo eziningi zamajikijolo zicebile kuma-polyphenols.Lokhu kufaka phakathi amajikijolo athandwayo futhi atholakala kalula njenge:

• ama-blueberries aphezulu, ane-560 mg polyphenols
• amajikijolo, ane-260 mg polyphenols
• ama-strawberry, ane-235 mg polyphenols
• amajikijolo abomvu, ane-215 mg polyphenols

Ijikijolo elinama-polyphenols amaningi? I-chokeberry emnyama, eningi ngaphezu kwe-100 g.

4. Izithelo ezingewona amajikijolo

Amajikijolo akuzona ukuphela kwezithelo ezinama-polyphenols amaningi. Ngokwe-American Journal of Clinical Nutrition, inani elikhulu lezithelo linezinombolo eziphakeme zama-polyphenol. Lokhu kufaka phakathi:

• ama-currants amnyama, ane-758 mg polyphenols
• ama-plums, ane-377 mg polyphenols
• ama-cherries amnandi, ane-274 mg polyphenols
• ama-apula, ane-136 mg polyphenols

Iziphuzo zezithelo ezinjusi ye-apula nejomegranati nazo ziqukethe izinombolo eziphakeme zale micronutrient.

5. Ubhontshisi

Ubhontshisi uqukethe inani elikhulu lezinzuzo zokudla okunempilo, ngakho-ke akumangalisi ukuthi ngokwemvelo banamanani aphezulu we-polyphenols. Ubhontshisi omnyama nobhontshisi omhlophe ikakhulukazi bane-. Ubhontshisi omnyama uno-59 mg nge-100 g, kanti ubhontshisi omhlophe une-51 mg.

Thenga ubhontshisi lapha.

6. Amantongomane

Amantongomane angaba nenani eliphezulu lekhalori, kepha apakisha isibhakela esinamandla sokudla okunempilo. Abagcini nje ngokugcwala amaprotheni; amanye amantongomane nawo anokuqukethwe okuphezulu kwe-polyphenol.

Elinye lithole amazinga abalulekile ama-polyphenols kunani lamantongomane aluhlaza futhi athosiwe. Amantongomane aphezulu kuma-polyphenols afaka:

• ama-hazelnuts, anama-polyphenols angama-495 mg
• ama-walnuts, ane-28 mg polyphenols
• ama-alimondi, ane-187 mg polyphenols
• ama-pecans, anama-polyphenols angama-493 mg

Thenga amantongomane online.

7. Imifino

Kunemifino eminingi equkethe ama-polyphenols, yize ejwayele ukuba nezithelo ezingaphansi. Imifino enezinombolo eziphakeme zama-polyphenols afaka:

• i-artichokes, ene-260 mg polyphenols
• i-chicory, ne-166-235 mg polyphenols
• u-anyanisi obomvu, onama-polyphenols ayi-168 mg
• isipinashi, nge-119 mg polyphenols

8. Soy

I-Soy, ngazo zonke izinhlobo zayo nezigaba zayo, zale micronutrient ebalulekile. Lawa mafomu afaka:

• i-soy tempeh, ene-148 mg polyphenols
• ufulawa wesoya, onama-polyphenols angama-466 mg
• i-tofu, enama-polyphenols angama-42 mg
• iyogathi yesoya, ene-84 mg polyphenols
• amahlumela kabhontshisi, ane-15 mg polyphenols

Thenga ufulawa wesoya lapha.

9. Itiye elimnyama neliluhlaza

Ufuna ukuyinyakazisa? Ngaphezu kwezithelo ezine-fiber ephezulu, amantongomane nemifino, zombili ziqukethe inani elanele lama-polyphenols. Amawashi wetiyi emnyama anama-polyphenols angama-102 mg ngama-milliliters ayi-100 (mL), kanti itiye eliluhlaza linama-89 mg.

Thola ama-black teas netiye eziluhlaza online.

10. Iwayini elibomvu

Abantu abaningi baphuza ingilazi yewayini elibomvu njalo ebusuku ngama-antioxidants. Iwayini elibomvu linikela kuleso sibalo se-antioxidant. Iwayini elibomvu linenani eliphelele lama-polyphenol angu-101 mg nge-100 mL ngayinye. I-Rosé newayini elimhlophe, yize kungenanzuzo, kusenenqwaba ye-polyphenols ehloniphekile, ne-100 mL ngayinye ine-10 mg polyphenols.

Izingozi ezingaba khona kanye nezinkinga

Kukhona ezinye izingozi nezinkinga ezihambisana nama-polyphenols. Lokhu kubonakala kuhlotshaniswa kakhulu nokuthatha izithasiselo ze-polyphenol. Ucwaningo oluningi luyadingeka ukuhlola ubungozi bangempela balezi zinkinga, okubandakanya:

• imiphumela ye-carcinogenic
• genotoxicity
• izingqinamba ze-thyroid
• Umsebenzi we-estrogenic kuma-isoflavones
• ukuxhumana neminye imithi kadokotela

Ukudla okudlela endlini

Ama-polyphenols angama-micronutrients anamandla adingwa ngumzimba wethu. Zinezinzuzo eziningi zezempilo ezinganikela ngokuvikelwa ekuthuthukiseni umdlavuza, isifo senhliziyo, i-osteoporosis, nesifo sikashukela. Kungcono ukusebenzisa ama-polyphenols ngokudla okuqukethe ngokwemvelo, esikhundleni sokusebenzisa izithasiselo ezenziwe ngokwenziwa, okungase kube nemiphumela emibi eminingi. Uma uthatha izithasiselo, qiniseka ukuthi zenziwe kusuka enkampanini enedumela elihle ngokuthola ikhwalithi ephezulu.