Babban Abinci tare da Polyphenols

Wadatacce

• Menene polyphenols?
• 1. Cloves da sauran kayan yaji
• 2. Cocoa foda da duhu cakulan
• 3. Berry
• 4. 'Ya'yan itacen ba-berry
• 5. Wake
• 6. Goro
• 7. Kayan lambu
• 8. Waken soya
• 9. Baƙin shayi da baƙi
• 10. Jan giya
• Risksarin haɗari da rikitarwa
• Awauki

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Menene polyphenols?

Polyphenols sune ƙananan ƙwayoyin cuta waɗanda muke samu ta hanyar wasu abinci na tushen tsire-tsire. Suna cike da abubuwan antioxidants da fa'idodin kiwon lafiya. Ana tunanin cewa polyphenols na iya inganta ko taimakawa wajen magance matsalolin narkewa, matsalolin gudanarwa na nauyi, ciwon sukari, cututtukan neurodegenerative, da cututtukan zuciya.

Kuna iya samun polyphenols ta hanyar cin abincin da ke cikinsu. Hakanan zaka iya ɗaukar kari, waɗanda suka zo cikin hoda da sifofin kwantena.

Polyphenols na iya samun illoli da yawa da ba'a so, da yawa. Waɗannan sunfi yawa yayin shan abubuwan polyphenol maimakon samun su ta hanyar abinci. Mafi rinjayen sakamako na yau da kullun tare da hujjojin kimiyya mafi ƙarfi shine damar polyphenols zuwa.

Abubuwan da ke tasiri ga aikin polyphenols a cikin jiki sun haɗa da metabolism, shanyewar hanji, da bioavailability na polyphenol. Kodayake wasu abinci na iya samun matakan polyphenol mafi girma fiye da wasu, wannan ba lallai ba ne ya nuna cewa sun shaku kuma ana amfani da su a mafi girma.

Karanta don koyon sinadarin polyphenol na yawancin abinci. Sai dai in ba haka ba an faɗi haka, ana ba da dukkan lambobi a cikin milligrams (mg) a kowace gram 100 (g) na abinci.

1. Cloves da sauran kayan yaji

A cikin abin da ya gano abinci 100 da suka fi wadata a cikin polyphenols, ƙwayoyi suka fito saman. Cloves suna da adadin polyphenols 15,188 na MG 100 na cloves. Akwai wasu sauran kayan yaji tare da manyan martaba, suma. Waɗannan sun haɗa da busassun ruhun nana, wanda ya zo na biyu tare da 11,960 mg polyphenols, da kuma tauraron anise, wanda ya zo na uku tare da 5,460 mg.

Siyayya don cloves akan layi.

2. Cocoa foda da duhu cakulan

Cocoa foda shine abincin da aka gano, tare da 3,448 mg polyphenols ta 100 g na foda. Ba abin mamaki bane cewa cakulan cakulan ya faɗi kusa a kan jerin kuma yana matsayi na takwas tare da 1,664 MG. Hakanan cakulan madara yana cikin jerin, amma saboda ƙananan koko da ke ciki, ya faɗi ƙasa sosai a jerin a lamba 32.

Nemo zaɓi na koko koko da duhu cakulan akan layi.

3. Berry

Yawan nau'ikan nau'ikan berries suna da wadata a cikin polyphenols.Wadannan sun hada da mashahuran da sauƙin samun 'ya'yan itace kamar:

• blueberries, tare da 560 mg polyphenols
• baƙar fata, tare da 260 mg polyphenols
• strawberries, tare da 235 mg polyphenols
• jan raspberries, tare da 215 mg polyphenols

Berry tare da mafi yawan polyphenols? Black chokeberry, wanda ke da fiye da kowane 100 g.

4. 'Ya'yan itacen ba-berry

Berry ba 'ya'yan itace ne kawai tare da yalwar polyphenols ba. A cewar American Journal of Clinical Nutrition, adadi mai yawa na fruitsa fruitsan itace yana ɗauke da adadi mai yawa na polyphenols. Wadannan sun hada da:

• black currants, tare da 758 mg polyphenols
• plums, tare da 377 mg polyphenols
• cherries mai dadi, tare da 274 mg polyphenols
• apples, tare da 136 mg polyphenols

Ruwan 'ya'yan itace kamar ruwan apple da ruwan rumman kuma suna dauke da adadi mai yawa na wannan kwayar.

5. Wake

Wake yana ƙunshe da adadi mai yawa na amfani mai gina jiki, don haka ba abin mamaki ba ne cewa a zahiri suna da ƙwayoyi masu yawa na polyphenols. Baƙin wake da farin wake musamman suna da. Baƙin wake yana da 59 MG a 100 g, kuma farin wake yana da 51 MG.

Siyayya ga wake anan.

6. Goro

Kwayoyi na iya zama masu darajar darajar caloric, amma suna ɗauke da naushi mai gina jiki mai ƙarfi. Ba wai kawai suna cike da furotin ba ne; wasu kwayoyi suma suna da babban abun ciki na polyphenol.

Foundaya ya sami mahimman matakai na polyphenols a cikin yawan ɗanyen da kuma gasashen kwayoyi. Kwayoyi masu yawa a cikin polyphenols sun haɗa da:

• hazelnuts, tare da 495 mg polyphenols
• goro, tare da 28 mg polyphenols
• almond, tare da polyphenols 187 mg
• pecans, tare da 493 mg polyphenols

Sayi goro akan layi.

7. Kayan lambu

Akwai kayan lambu da yawa waɗanda ke ɗauke da polyphenols, duk da cewa galibi suna da ƙasa da 'ya'yan itace. Kayan lambu mai yawan lambobi na polyphenols sun hada da:

• artichokes, tare da 260 mg polyphenols
• chicory, tare da 166-235 mg polyphenols
• jan albasa, tare da 168 mg polyphenols
• alayyafo, tare da polyphenols 119 mg

8. Waken soya

Soy, a cikin dukkan nau'ikan sa da matakan sa, na wannan ƙirar mai ƙarancin abinci. Waɗannan siffofin sun haɗa da:

• soy tempeh, tare da 148 mg polyphenols
• garin waken soya, tare da 466 mg polyphenols
• tofu, tare da polyphenols 42 mg
• soya yogurt, tare da 84 mg polyphenols
• waken soya, tare da polyphenols 15 mg

Sayi garin wake a nan.

9. Baƙin shayi da baƙi

Kuna son girgiza shi? Baya ga fruitsa fruitsan-fiber, fibera nutsa, da kayan marmari, duka suna da wadatattun polyphenols. Agogon shayin baƙi a ciki tare da 102 mg polyphenols a kowace milliliters 100 (mL), kuma koren shayi yana da 89 MG.

Nemo shayi baƙar fata da koren shayi a layi.

10. Jan giya

Mutane da yawa suna shan gilashin jan giya a kowane dare don maganin antioxidants. Wanda yake cikin jan giya yana ba da gudummawa ga wannan ƙididdigar antioxidant. Red giya yana da jimlar polyphenols na MG 101 a kowace 100 mL. Rosé da farin giya, yayin da ba su da fa'ida, har yanzu suna da madaidaicin ɓangaren polyphenols, tare da 100 mL kowane ɗayan yana da kusan polyphenols 10 mg.

Risksarin haɗari da rikitarwa

Akwai wasu haɗari da rikitarwa masu alaƙa da polyphenols. Wadannan suna da alaƙa da haɗuwa da shan ƙarin polyphenol. Ana buƙatar ƙarin bincike don kimanta ainihin haɗarin waɗannan rikitarwa, waɗanda suka haɗa da:

• sakamakon cutar kanjamau
• yawan jini
• matsalolin thyroid
• aikin estrogenic a cikin isoflavones
• hulɗa tare da sauran magungunan sayan magani

Awauki

Polyphenols sune ƙananan ƙwayoyin cuta waɗanda jikinmu ke buƙata. Suna da fa'idodi da yawa na kiwon lafiya waɗanda zasu iya ba da kariya daga ci gaba da cutar kansa, cututtukan zuciya da jijiyoyin jini, osteoporosis, da ciwon sukari. Zai fi kyau a sha polyphenols ta hanyar abincin da ke ɗauke da su, maimakon ta hanyar kayan aikin da aka ƙera, wanda na iya zuwa da ƙarin illa. Idan ka ɗauki kari, ka tabbata an yi su ne daga kamfanin sanannen mai ingantaccen ɗanɗano.