Muhimmancin Ayyukan Lafiya na Flavonoids

Wadatacce

• Menene Flavonoids?
• Amfanin Flavonoids
• Yadda ake Cin Ƙarin Abincin Flavonoid
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Abincin lafiya yana da kyau ga hankalin ku kamar yadda yake ga jikin ku. Kuma idan naku ya ƙunshi yalwar berries, apples, da shayi - duk abincin da ke cikin wani abu da ake kira flavonoids - kuna saita kanku don kyakkyawar makoma mai haske.

Ga abin da kuke buƙatar sani game da flavonoids, ƙari waɗanne abincin flavonoid don adanawa, stat.

Menene Flavonoids?

Flavonoids wani nau'in polyphenol ne, fili mai fa'ida a cikin tsire-tsire waɗanda ke taimakawa don jawo hankalin kwari masu pollinating, magance matsalolin muhalli (kamar cututtukan ƙwayoyin cuta), da daidaita haɓakar ƙwayoyin cuta, a cewar Cibiyar Linus Pauling a Jami'ar Jihar Oregon.

Amfanin Flavonoids

Kunshe da antioxidants, flavonoids an nuna su a cikin bincike don taimakawa rage ƙonewa a cikin jiki, wanda aka danganta da cututtuka kamar ciwon sukari, cututtukan zuciya, da ciwon daji. Hakanan an gano flavonoids suna da kaddarorin masu ciwon sukari, kamar haɓaka haɓakar insulin, rage hyperglycemia (aka hawan jini), da haɓaka haɓakar glucose a cikin dabba tare da nau'in ciwon sukari na 2, a kowace Cibiyar. Halin da ake ciki: A cikin binciken kusan mutane 30,000, waɗanda suka fi amfani da flavonoid suna da ƙarancin haɗarin ciwon sukari kashi 10 fiye da waɗanda suka cinye mafi ƙanƙanta.

Bugu da ƙari, flavonoids na iya zama abin ban mamaki ga kwakwalwar ku. Bisa ga bincike mai zurfi da aka buga kwanan nan a cikin Ba'amurkeJaridar Gina Jiki, flavonoids daga abinci na iya taimakawa kare kariya daga cutar Alzheimer da lalata. "An samu raguwar kashi 80 cikin 100 na haɗari a cikin waɗanda suka ci abinci tare da mafi yawan adadin flavonoids," in ji babban marubucin binciken Paul Jacques, masanin cututtukan cututtuka a Jami'ar Tufts. "Sakamakon gaske ne."

Masu binciken sun yi nazari kan mutanen da suka kai shekaru 50 zuwa sama da shekaru 20, har zuwa shekarun da cutar hauka ke fara faruwa. Amma Jacques ya ce kowa da kowa, komai tsufan sa, zai iya amfana. "Binciken asibiti na baya-bayan nan na matasa masu girma sun gano cewa yawan amfani da albarkatun 'ya'yan itacen flavonoid yana da alaƙa da ingantaccen aiki na fahimi," in ji shi. "Sakon shi ne cewa abinci mai ƙoshin lafiya da ke farawa tun da wuri - har ma da farawa a tsakiyar rayuwa - yana da yuwuwar taimakawa rage haɗarin cutar hauka." (Mai alaƙa: Yadda ake Gyaran Abincin ku don Zamanin ku)

Yadda ake Cin Ƙarin Abincin Flavonoid

Kun san flavonoids suna zuwa da riba - amma ta yaya kuke samun su? Daga abinci flavonoid. Akwai manyan ƙananan filayen flavonoids guda shida, gami da nau'ikan uku da aka bincika a cikin Ba'amurkeJaridar Clinical Nutrition binciken: anthocyanins a cikin blueberries, strawberries, da jan giya; flavonols a cikin albasa, apples, pears da blueberries; da polymers flavonoid a cikin shayi, apples, da pears.

Duk da yake wasu daga cikin waɗannan flavonoids suna samuwa azaman kari, samun su ta hanyar abincin ku tare da taimakon abincin flavonoid na iya zama mafi kyawun zaɓi. "Flavonoids ana samun su a cikin abinci tare da wasu abubuwan gina jiki da yawa da kuma phytochemicals waɗanda za su iya hulɗa da su don samar da fa'idodin da muka lura," in ji Jacques. "Don haka abinci yana da mahimmanci."

Sa'ar al'amarin shine, ba lallai ne ku cinye tan na abincin flavonoid don samun fa'ida ba. Jacques ya ce "Mahalartan bincikenmu waɗanda ke da haɗarin cutar Alzheimer mafi ƙanƙantawa ana cinye su a kan matsakaicin kofuna bakwai ko takwas na blueberries ko strawberries a wata," in ji Jacques. Wannan yana aiki zuwa ƙaramin ɗan yatsa kowane 'yan kwanaki. Kawai jin daɗin su gaba ɗaya shine abin da alama ya haifar da bambanci: Mutanen da suka ci mafi ƙarancin adadin waɗannan abinci (kusan babu berries) sun kasance sau biyu zuwa huɗu sun fi kusantar kamuwa da cutar Alzheimer da lalata masu alaƙa.

Yana da wayo don yin berries, musamman blueberries, strawberries, da blackberries, wani ɓangare na abincin ku na yau da kullun, tare da apples and pears. Kuma a sha shayin kore da baƙar fata - waɗanda suka fi yawan cin flavonoid a cikin binciken sun sha ƙasa da kofi ɗaya a rana, in ji Jacques.

Dangane da abubuwan nishaɗi, "idan kuna shan giya, ku sanya ta ja, kuma idan kuna cin abinci, cakulan duhu, wanda ya ƙunshi nau'in flavonoid, ba mummunan hanya bane," in ji Jacques, a masoyin cakulan da kansa. "Su ne mafi kyawun zaɓin da za ku iya zaɓa saboda akwai fa'ida a gare su."

Mujallar Shape, fitowar Oktoba 2020

• Sunan da sunan uba Pamela O'Brien
• Daga Megan Falk

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