Menene Polyphenols? Nau'ikan, Fa'idodi, da Tushen Abinci

Wadatacce

• Menene polyphenols?
• Nau'in polyphenols
• Amfanin polyphenols
• Zai iya rage matakan sukarin jini
• Zai iya rage haɗarin kamuwa da cututtukan zuciya
• Zai iya hana daskarewar jini
• Zai iya kare kansar
• Zai iya inganta narkewar lafiya
• Zai iya inganta aikin kwakwalwa
• Abincin da ke cike da polyphenols
• 'Ya'yan itãcen marmari
• Kayan lambu
• Kayan kafa
• Kwayoyi da iri
• Hatsi
• Ganye da kayan yaji
• Sauran
• Me game da karin polyphenol?
• Haɗarin haɗari da sakamako masu illa
• Layin kasa

Polyphenols wani rukuni ne na mahaɗan tsire-tsire waɗanda ke ba da fa'idodi daban-daban na kiwon lafiya.

Ana tunanin shan polyphenols a kai a kai na bunkasa narkewar abinci da lafiyar kwakwalwa, tare da kariya daga cututtukan zuciya, da ciwon sukari na 2, da ma wasu cututtukan kansa.

Red giya, cakulan mai duhu, shayi, da 'ya'yan itace sune wasu sanannun sanannun tushe. Duk da haka, yawancin abinci suna ba da yawancin waɗannan mahaɗan.

Wannan labarin yana nazarin duk abin da kuke buƙatar sani game da polyphenols, gami da hanyoyin samun abinci.

Menene polyphenols?

Polyphenols wani rukuni ne na mahaɗan da aka samo a cikin abinci na tsire-tsire, kamar 'ya'yan itace, kayan lambu, ganye, kayan yaji, shayi, cakulan mai duhu, da ruwan inabi.

Zasu iya yin aiki a matsayin antioxidants, ma'ana zasu iya kawar da cutarwa masu cutarwa wadanda zasu iya lalata kwayar halittarku da kuma ƙara haɗarinku yanayi kamar ciwon daji, ciwon sukari, da cututtukan zuciya ().

Polyphenols suma ana tunanin zasu rage kumburi, wanda ake tunanin shine asalin musabbabin cututtuka da dama (,).

Nau'in polyphenols

Fiye da nau'in polyphenols 8,000 an gano. Za'a iya sake rarraba su cikin manyan rukuni 4 (,):

• Flavonoids. Wadannan asusun na kusan 60% na duk polyphenols. Misalan sun hada da quercetin, kaempferol, catechins, da anthocyanins, wadanda ake samu a cikin abinci kamar su apụl, albasa, cakulan mai duhu, da jan kabeji.
• Sinadaran Phenolic. Wannan rukunin ɗin yana kusan 30% na duk polyphenols. Misalan sun hada da stilbenes da lignans, wanda galibi ana samunsu a cikin fruitsa fruitsan itace, kayan lambu, hatsi cikakke, da seedsa seedsa.
• Amintattun polyphenolic. Wannan rukuni ya haɗa da capsaicinoids a cikin barkono barkono da avenanthramides a cikin oats.
• Sauran polyphenols. Wannan rukuni ya haɗa da resveratrol a cikin ruwan inabi ja, ellagic acid a cikin ’ya’yan itace, curcumin a cikin turmeric, da lignans a cikin’ ya’yan flax, ’ya’yan itacen sesame, da kuma dukan hatsi.

Adadin da nau'in polyphenols a cikin abinci ya dogara da abincin, gami da asalin sa, girmar sa, da kuma yadda ake noman shi, jigilar shi, adana shi, da kuma shirya shi.

Polyphenol mai dauke da kari shima akwai. Koyaya, suna iya zama ba su da fa'ida sosai fiye da abinci mai wadataccen polyphenol ().

Polyphenols sune mahaɗan tsire-tsire masu amfani tare da abubuwan antioxidant waɗanda zasu iya taimaka maka kiyaye lafiya da kariya daga cututtuka daban-daban. Ana iya raba su cikin flavonoids, phenolic acid, polyphenolic amides, da sauran polyphenols.

Amfanin polyphenols

Polyphenols an danganta shi da fa'idodi daban-daban na kiwon lafiya.

Zai iya rage matakan sukarin jini

Polyphenols na iya taimakawa rage matakan sukarin jininka, yana ba da gudummawa ga ƙananan haɗarin kamuwa da ciwon sukari na 2.

Wannan wani bangare ne saboda polyphenols na iya hana raunin sitaci cikin sauki sugars, yana rage yiwuwar zafin suga a cikin jini bayan cin abinci ().

Wadannan mahaukatan na iya taimakawa wajen kara kwayar sinadarin insulin, wani sinadarin hormone da ake buƙata don cire sukari daga cikin jini zuwa cikin ƙwayoyinku da kuma kiyaye matakan sukarin jininku da ƙarfi ().

Karatuttuka daban-daban sun kara alakanta abinci mai arzikin polyphenol don rage saurin sukarin jini, hawan glucose mafi girma, da kuma karin karfin insulin - duk mahimman abubuwan ne wajen rage kasadar kamuwa da cutar sikari ta 2 ().

A cikin wani binciken, mutanen da ke cin abinci mafi yawan abinci mai yawan polyphenol suna da kusan kashi 57% na haɗarin kamuwa da ciwon sukari na 2 a cikin shekaru 2-4, idan aka kwatanta da waɗanda suke cin mafi ƙarancin kuɗi ().

Daga cikin polyphenols, bincike ya nuna cewa anthocyanins na iya bayar da sakamako mafi karfi na cutar sankarau. Yawanci ana samun su cikin abinci mai launin ja, da shunayya, da shuɗi, kamar su berries, currants, da inabi (,).

Zai iya rage haɗarin kamuwa da cututtukan zuciya

Polyara polyphenols zuwa abincinka na iya inganta lafiyar zuciya.

Masana sunyi imanin cewa wannan ya fi yawa ne saboda abubuwan antioxidant na polyphenols, wanda ke taimakawa rage ƙonewa na yau da kullun, haɗarin haɗari ga cututtukan zuciya (,,).

Sauye-sauye biyu da aka yi kwanan nan sun danganta abubuwan polyphenol don rage karfin jini da matakan LDL (mara kyau) na cholesterol, har ma da mafi girma HDL (mai kyau) cholesterol (,).

Wani bita da aka samu ya gano kasadar kasada ta mutuwa na kaso 45% daga cututtukan zuciya a cikin waɗanda ke da matakan enterolactone mafi girma, waɗanda sune alamar cin abincin lignan. Lignans nau'ikan polyphenol ne galibi wanda ake samu a ƙwayoyin flax da kuma hatsi gaba ɗaya ().

Zai iya hana daskarewar jini

Polyphenols na iya rage haɗarin kamuwa da gudan jini.

Yadanan jini suna samuwa ne yayin da platelets dake zagayawa a cikin jini suka fara dunkulewa wuri ɗaya. An san wannan aikin azaman tarin platelet kuma yana da amfani wajen hana zubar jini da yawa.

Koyaya, yawan tarin platelet na iya haifar da daskarewar jini, wanda zai iya haifar da mummunan sakamako ga lafiyar jiki, haɗe da zurfin jijiyoyin jini, bugun jini, da huhu na huhu ().

Dangane da bututun gwaji da na dabba, polyphenols na iya taimakawa rage aikin tara platelet, ta hakan yana hana samuwar daskarewar jini (,,).

Zai iya kare kansar

Bincike yana haɓaka alaƙar abinci mai wadataccen abinci na tsire-tsire zuwa ƙananan haɗarin cutar kansa, kuma masana da yawa sunyi imanin cewa polyphenols suna da alhakin wannan (21,).

Polyphenols suna da tasirin antioxidant da anti-inflammatory, dukansu biyu na iya zama da amfani ga rigakafin cutar kansa (23).

Binciken da aka yi kwanan nan game da gwajin-tube tube ya nuna cewa polyphenols na iya toshe girma da ci gaban ƙwayoyin ƙwayoyin cuta daban-daban (,).

A cikin mutane, wasu nazarin suna danganta alamun jini mai yawa na shan polyphenol zuwa ƙananan haɗarin mama da cututtukan prostate, yayin da wasu basu sami sakamako ba. Saboda haka, ana buƙatar ƙarin karatu kafin a sami ƙarfi mai ƙarfi ().

Zai iya inganta narkewar lafiya

Polyphenols na iya amfani da narkewa ta hanyar haɓaka haɓakar ƙwayoyin cuta masu amfani yayin kare masu cutarwa (,).

Misali, shaidu sun nuna cewa karin ruwan shayi mai yawan polyphenol na iya bunkasa ci gaban bifidobacteria mai amfani ().

Hakanan, koren shayin polyphenols na iya taimakawa wajen yaƙar ƙwayoyin cuta masu cutarwa, gami da C. mai wahala, E. Coli, da Salmonella, kazalika da inganta alamomin cutar ulcer (PUD) da cututtukan hanji (IBD) (,).

Bugu da ƙari kuma, shaidun da ke fitowa suna nuna cewa polyphenols na iya taimakawa probiotics su bunƙasa su tsira. Waɗannan su ne ƙwayoyin cuta masu amfani waɗanda ke faruwa a cikin wasu abinci mai ƙanshi kuma ana iya ɗaukar su a ƙarin tsari. Koyaya, ana buƙatar ƙarin bincike ().

Zai iya inganta aikin kwakwalwa

Polyphenol mai wadataccen abinci na iya haɓaka hankalin ku da ƙwaƙwalwar ku.

Studyaya daga cikin binciken ya ba da rahoton cewa shan ruwan inabi, wanda yake da wadataccen polyphenols, ya taimaka ƙwarai don ƙarfafa ƙwaƙwalwar ajiya a cikin tsofaffi waɗanda ke da rauni na rashin hankali a cikin kaɗan kamar makonni 12 ().

Wasu kuma suna ba da shawarar cewa flavanols na koko na iya inganta haɓakar jini zuwa kwakwalwa kuma sun haɗa waɗannan polyphenols zuwa ingantaccen ƙwaƙwalwar aiki da hankali (,,,).

Hakanan, tsire-tsire mai arzikin polyphenol Ginkgo biloba ya bayyana don haɓaka ƙwaƙwalwa, koyo, da nutsuwa. Hakanan an haɗa shi da ingantaccen aikin kwakwalwa da ƙwaƙwalwar ajiyar gajeran lokaci ga waɗanda ke da cutar ƙwaƙwalwa ().

Polyphenols na iya taimakawa wajen hana daskarewar jini, rage matakan sukarin jini, da kuma kasadar kamuwa da cututtukan zuciya. Hakanan suna iya inganta aikin kwakwalwa, inganta narkewa, da bayar da kariya daga cutar kansa, kodayake ana buƙatar ƙarin bincike.

Abincin da ke cike da polyphenols

Kodayake shayi, cakulan mai duhu, jan giya, da 'ya'yan itace tabbas sune sanannun hanyoyin polyphenols, yawancin abinci ma suna dauke da adadi mai yawa na waɗannan mahadi masu amfani.

Anan akwai abinci 75 da suka fi wadata a cikin polyphenols, waɗanda aka jera ta rukuni ().

'Ya'yan itãcen marmari

• apples
• apricots
• bakakken chokeberries
• baki da ja currants
• blackberries
• baƙin inabi
• baƙar fata
• shudawa
• cherries
• inabi
• garehul
• lemun tsami
• nectarines
• peaches
• pears
• rumman
• plums
• raspberries
• strawberries

Kayan lambu

• artichokes
• bishiyar asparagus
• broccoli
• karas
• endives
• dankali
• jan chicory
• jan letas
• albasa ja da ja
• alayyafo
• aswaki

Kayan kafa

• bakin wake
• yanayi
• tofu
• wake waken soya
• soya nama
• madarar waken soya
• yogurt waken soya
• farin wake

Kwayoyi da iri

• almakashi
• kirji
• gyada
• 'ya'yan flax
• pecans
• goro

Hatsi

• hatsi
• hatsin rai
• dukan alkama

Ganye da kayan yaji

• caraway
• iri na seleri
• kirfa
• cloves
• cumin
• garin curry
• busassun Basil
• bushe marjoram
• busasshen faski
• busasshen nana
• busassun mashin
• lemun tsami verbena
• Oregano na Mexico
• Rosemary
• mai hikima
• tauraron anisi
• kanwarka

Sauran

• baƙin shayi
• masu kamawa
• koko koko
• kofi
• duhun cakulan
• ginger
• koren shayi
• zaitun da man zaitun
• man fyade
• ruwan inabi ja
• ruwan inabi

Ciki har da abinci daga kowane ɗayan waɗannan rukunan a cikin abincinku yana ba ku polyphenols iri-iri.

Yawancin abinci na tsire-tsire suna da wadata a cikin polyphenols. Ciki da ire-iren wadannan abinci a cikin abincinku wata babbar dabara ce don bunkasa ci da wadannan abubuwan gina jiki masu amfani.

Me game da karin polyphenol?

Plementsarin kari yana da fa'idar bayar da daidaiton kashi na polyphenols. Koyaya, suma suna da matsaloli masu yawa.

Na farko, ba a nuna kari a kai a kai don bayar da fa'idodi iri ɗaya da abinci mai wadataccen polyphenol, kuma ba su ƙunshe da kowane ƙarin ƙwayoyin tsire-tsire masu amfani waɗanda yawanci ake samu a cikin abinci gaba ɗaya.

Bugu da ƙari, polyphenols suna da alama suna aiki mafi kyau yayin hulɗa tare da yawancin sauran abubuwan gina jiki da ke cikin abinci. A halin yanzu ba a san ko polyphenols da aka keɓe ba, kamar waɗanda suke cikin ƙarin, suna da tasiri kamar waɗanda ake samu a cikin abinci (,).

A ƙarshe, yawancin polyphenol ba a kayyade su ba, kuma da yawa suna ƙunshe da allurai sama da sau 100 fiye da waɗanda suke cikin abinci. Ana buƙatar ƙarin bincike don tabbatar da ingancin inganci da inganci, kuma ba a san ko waɗannan manyan allunan suna da fa'ida ba,,.

Polyarin polyphenol na iya ba da fa'idodi iri ɗaya kamar abinci mai wadataccen polyphenol. Ba a tantance inganci da amincin inganci ba.

Haɗarin haɗari da sakamako masu illa

Abincin mai yawan polyphenol yana da aminci ga yawancin mutane.

Ba za a iya faɗin irin wannan ba game da kari, wanda ke ba da yawan polyphenols da yawa fiye da waɗanda yawanci ake samu a cikin lafiyayyen abinci ().

Nazarin dabba ya nuna cewa babban maganin polyphenol na iya haifar da lalacewar koda, ciwace-ciwacen, da rashin daidaituwa a cikin matakan hormone na thyroid. A cikin mutane, suna iya haifar da ƙarin haɗarin bugun jini da kuma saurin mutuwa (,).

Wasu ƙarin wadataccen polyphenol na iya yin hulɗa tare da shayarwar gina jiki ko ma'amala da magunguna. Misali, zasu iya rage karfin jikin ka dan sha sinadarin iron, thiamine, ko folate (,,).

Idan kana da karancin abinci mai gina jiki ko kuma kana shan magunguna, zai iya zama mafi kyau ka yi magana da likitocinka game da abubuwan polyphenol kafin shan su.

Bugu da kari, wasu abinci mai arzikin polyphenol, kamar su wake da wake, na iya zama wadatattu a cikin laccoci. Lokacin cinyewa a cikin adadi mai yawa, laccoci na iya haifar da alamun alamun narkewar abinci, irin su gas, kumburin ciki, da rashin narkewar abinci ().

Idan wannan lamari ne a gare ku, gwada jiƙa ko ɓarke ​​ƙwayayen jikin ku kafin ku ci su, saboda wannan na iya taimakawa rage abun cikin lactin har zuwa 50% (44, 45).

Abincin mai yawan polyphenol ana ɗaukarsa mai aminci ga yawancin mutane, yayin da kari na iya haifar da lahani fiye da kyau. Don rage gas, kumburin ciki, da rashin narkewar abinci, gwada jiƙa ko tsiro da ƙwaya mai wadataccen polyphenol kafin cin su.

Layin kasa

Polyphenols su ne mahaɗan masu amfani a yawancin abinci na tsire-tsire waɗanda za a iya haɗa su zuwa flavonoids, acid phenolic, polyphenolic amides, da sauran polyphenols.

Suna iya inganta narkewa, aikin kwakwalwa, da matakan sukarin jini, tare da kariya daga daskarewar jini, cututtukan zuciya, da wasu cututtukan daji.

Ana buƙatar ƙarin bincike don gano ingancin ƙarin maganin polyphenol.

Sabili da haka, a halin yanzu, ya fi dacewa ku dogara ga abinci maimakon kari don haɓaka yawan abincinku na waɗannan mahaukatan lafiya.