Cunnooyinka ugu sarreeya ee leh Polyphenols

Qanacsan

• Waa maxay polyphenols?
• 1. Dhar toon ah iyo xilliyo kale
• 2. Budada kookaha iyo shukulaatada madow
• 3. Berry
• 4. Miraha aan berry ahayn
• 5. Digirta
• 6. Looska
• 7. Khudaarta
• 8. Soy
• 9. Shaah madow iyo cagaar
• 10. Khamri cas
• Khataraha iyo dhibaatooyinka
• Qaadid

Waxaan ku darnaa badeecooyin aan u maleyneyno inay faa'iido u leeyihiin akhristayaashayada. Haddii aad wax kaga iibsato xiriiriyeyaasha ku yaal boggan, waxaa laga yaabaa inaan kasbano komishan yar. Waa kan geeddi-socodkeenna.

Waa maxay polyphenols?

Polyphenols waa nafaqeeyayaalka yar yar ee aan kaga gudubno cuntooyinka dhirta ku saleysan qaarkood. Waxay ka buuxaan antioxidants iyo faa'iidooyin caafimaad oo suurtogal ah. Waxaa loo maleynayaa in polyphenols ay hagaajin karto ama gacan ka geysan karto daaweynta arrimaha dheef-shiidka, dhibaatooyinka maaraynta culeyska, sonkorowga, cudurka neurodegenerative, iyo cudurrada wadnaha iyo xididdada.

Waxaad ku heli kartaa polyphenols adiga oo cunaya cuntooyinka ay ku jiraan. Waxa kale oo aad qaadan kartaa waxyaabo dheeri ah, oo ku yimaada budo iyo qaabab kaabsal ah.

Polyphenols waxaa laga yaabaa inuu yeesho dhowr waxyeelo aan loo baahnayn, si kastaba ha noqotee. Kuwani waa kuwa ugu badan marka la qaato dawooyinka polyphenol halkii aad si dabiici ah uga heli lahayd cuntada. Saameynta ugu caansan ee leh caddaynta sayniska ugu xoogan ayaa ah suurtagalnimada polyphenols.

Waxyaabaha saameeya dhaqdhaqaaqa polyphenols ee jirka waxaa ka mid ah dheef-shiid kiimikaad, nuugista xiidmaha, iyo bioavailability-ka polyphenol. In kasta oo cunnooyinka qaarkood ay yeelan karaan heerar polyphenol ka sarreeya kuwa kale, tani macnaheedu maahan inay nuugeen oo loo isticmaalay heerar sare.

Akhriso si aad u baratid waxa ku jira polyphenol ee cuntooyin badan. Haddii aan si kale loo sheegin, dhammaan lambarrada waxaa lagu bixiyaa milligram (mg) 100kii garaam (g) ee cuntada.

1. Dhar toon ah iyo xilliyo kale

In lagu aqoonsaday 100-ka cunno ee ugu qanisan polyphenols, toon ayaa korka ka soo baxday. Xinjirooyinka waxay wadar ahaan ahaayeen 15,188 mg polyphenols 100 g oo toon ah. Waxaa jiray dhowr xilli oo kale oo leh qiimeyn sare, sidoo kale. Kuwaas waxaa ka mid ahaa basbaaska la qalajiyey, oo kaalinta labaad ka galay 11,960 mg polyphenols, iyo xiddig xiddig, oo galay kaalinta saddexaad oo leh 5,460 mg.

U iibso toon ah khadka tooska ah.

2. Budada kookaha iyo shukulaatada madow

Budada kookaha ayaa ahayd cunno lagu gartay, iyada oo 3,448 mg polyphenols 100 g oo budada ah. Maaha wax lala yaabo in shukulaatada madow ay hoos ugu dhacday liiska oo ay ku jirto kaalinta sideedaad iyadoo leh 1,664 mg. Shukulaatada caanaha ayaa sidoo kale ku jirta liiska, laakiin maadadda kookaha oo hooseysa awgeed, ayaa aad uga sii hooseysa liiska lambarka 32.

Ka hel xulashada budada kookaha iyo shukulaatada madow khadka tooska ah.

3. Berry

Tiro ka mid ah noocyada kala duwan ee nooca berry ayaa hodan ku ah polyphenols.Kuwaas waxaa ka mid ah berry caan ah oo si fudud loo heli karo sida:

• buluug sare, oo leh 560 mg polyphenols
• miro madow, oo leh 260 mg polyphenols
• strawberries, oo leh 235 mg polyphenols
• miro guduud ah, oo leh 215 mg polyphenols

Berry leh polyphenols ugu badan? Chokeberry madow, oo leh wax ka badan 100 g.

4. Miraha aan berry ahayn

Berry maaha miraha kaliya ee leh polyphenols badan. Sida laga soo xigtay American Journal of Clinical Nutrition, miro aad u tiro badan waxaa ku jira tiro badan oo ah polyphenols. Kuwaas waxaa ka mid ah:

• currants madow, oo leh 758 mg polyphenols
• plomme, oo leh 377 mg polyphenols
• jeeriga macaan, oo leh 274 mg polyphenols
• tufaax, oo leh 136 mg polyphenols

Casiirka miraha sida cabitaanka tufaaxa iyo casiirka rummaanka sidoo kale waxaa kujira tiro aad u tiro yar oo ah nafaqeeyaqaan.

5. Digirta

Digirtu waxay ka kooban tahay faa iidooyin nafaqo oo tiro badan, sidaa darteed layaab ma leh inay dabiici ahaan leeyihiin qiyaaso badan oo polyphenols ah. Digirta madow iyo digirta cad gaar ahaan waxay leeyihiin. Digirta madow waxay leedahay 59 mg 100kii g, digirta cadna waxay leedahay 51 mg.

Ku iibso digirta halkan.

6. Looska

Lowsku wuxuu noqon karaa mid sareeya qiimaha kalooriga, laakiin waxay wataan feer nafaqo oo xoog leh. Kaliya maahan inay ka buuxaan borotiin; lowska qaar ayaa sidoo kale leh maadada polyphenol ee sare.

Mid ayaa laga helay heerar muhiim ah oo ah polyphenols tiro dhowr ah oo ah iniin ceeriin iyo duban. Noocyada sare ee polyphenols waxaa ka mid ah:

• hazelnuts, oo leh 495 mg polyphenols
• iniinta, oo leh 28 polyphenols
• yicibta, oo ay ku jirto 187 mg polyphenols
• pecans, oo leh 493 mg polyphenols

Soo iibso lowska khadka tooska ah.

7. Khudaarta

Waxaa jira khudaar badan oo ka kooban polyphenols, in kasta oo ay badanaa ka yar yihiin miraha. Khudaarta ay ku badan yihiin polyphenols waxaa ka mid ah:

• artichokes, oo leh 260 mg polyphenols
• chicory, oo leh 166-235 mg polyphenols
• basasha cas, oo leh 168 mg polyphenols
• isbinaajka, oo leh 119 polyphenols

8. Soy

Soy, dhammaan noocyadiisa iyo heerarkeeda kala duwan, ee nafaqeeyayaalka yar ee qiimaha badan. Foomamkan waxaa ka mid ah:

• soy tempeh, oo leh 148 mg polyphenols
• bur soy, oo leh 466 mg polyphenols
• tofu, oo leh 42 mg polyphenols
• yogurt soy, oo leh 84 mg polyphenols
• soo bixitaanka soybean, oo leh 15 mg polyphenols

Iibso bur soy halkan.

9. Shaah madow iyo cagaar

Marabtaa inaad ruxdo? Marka lagu daro miraha-fiber-ka, looska, iyo khudradda, labaduba waxay ku jiraan qaddarro badan oo ah polyphenols. Saacadaha madow ee shaaha leh 102 mg polyphenols 100 mililitir (mL), shaaha cagaaran wuxuu leeyahay 89 mg.

Ka hel shaaha madow iyo shaaha cagaaran khadka tooska ah.

10. Khamri cas

Dad badan ayaa cabba hal galaas oo khamri casaan ah habeen kasta antioxidants-ka. Khamriga cas wuxuu ku biiriyaa tirinta antioxidant-ka. Khamriga cas wuxuu wadar ahaan yahay 101 mg polyphenols 100 mL. Rosé iyo khamri cad, in kasta oo aysan faa'iido u lahayn, haddana waxay leeyihiin qaybo yaryar oo polyphenols ah, oo leh 100 milimita oo midkiiba leeyahay qiyaastii 10 mg polyphenols.

Khataraha iyo dhibaatooyinka

Waxaa jira khataro iyo dhibaatooyin qaarkood oo laxiriira polyphenols. Kuwani waxay u muuqdaan inay si aad ah ula xiriiraan qaadashada polyphenol supplements. Cilmi baaris dheeraad ah ayaa loo baahan yahay si loo qiimeeyo halista dhabta ah ee dhibaatooyinkaan, oo ay ka mid yihiin:

• saamaynta kansarka
• hiddo-wadaha
• arrimaha tayroodhka
• waxqabadka estrogenic ee isoflavones
• isdhexgalka daawooyinka kale ee dhakhtarku qoro

Qaadid

Polyphenols waa nafaqeeyayaal nafaqo leh oo jidhkeenu u baahan yahay. Waxay leeyihiin faa'iidooyin caafimaad oo fara badan oo laga yaabo inay ka difaacaan horumarinta kansarka, cudurrada wadnaha, xididdada lafaha, iyo kaadi macaanka. Waxaa ugu wanaagsan in lagu cuno polyphenols iyada oo loo marayo cuntooyinka si dabiici ah u leh, halkii laga isticmaali lahaa waxyaabo dheeri ah oo si farshaxan ah loo sameeyay, oo laga yaabo inay la yimaadaan waxyeelo badan. Haddii aad qaadato waxyaabo dheeri ah, hubi inay ka samaysan yihiin shirkad sumcad leh oo leh tayo sarre leh.