Cov Tshuaj Raws Li Tshuaj Uas Muaj Ntau Yam Kev Noj Qab Haus Huv
Polyphenols yog ib pawg ntawm ntau tshaj 500 phytochemicals, uas yog ib txwm tshwm sim hauv cov nroj tsuag me me. Cov tebchaw no muab ib tsob nroj rau nws cov xim thiab tuaj yeem pab tiv thaiv nws ntawm ntau yam kev puas tsuaj. Thaum koj noj cov nroj tsuag nrog polyphenols, koj tau sau cov kev pabcuam kev noj qab haus huv thiab.
Koj yuav tau hnov cov phytochemicals, nrog rau ntau lub polyphenols, tsis paub txog nws.
Lawv feem ntau yog cov ntsiab lus ntawm cov ntawv tshaj tawm xov xwm uas muaj kev kawm tshawb fawb. Cov ntawv thov nyiaj muaj xws li txhua yam los ntawm cov dej caw, kas fes, thiab tshuaj yej rau txiv hmab txiv ntoo thiab zaub uas pab txo cov roj cholesterol lossis ntshav siab, txo qhov txaus ntshai ntawm tus kabmob ntshav qab zib lossis cancer, lossis ua rau lub neej ntev ntev.
Polyphenols yog ib pawg nyuab ntawm cov tshuaj cog raws li tshuaj. Lawv pom nyob rau hauv cov khoom noj txhua hnub thiab muaj raws li tshuaj. Ua ntej koj mus dhau ntawm nrhiav lawv, txawm li ntawd los, nws yog ib lub tswv yim zoo rau kev nkag siab txog lawv.
Nyiaj Noj Qab Haus Huv
Cov khoom cais cais tawm feem ntau yog muab rho tawm los ntawm cov nroj tsuag thiab kuaj xyuas rau lawv cov txiaj ntsim kev noj qab haus huv. Thaum nws los txog rau kev tshawb nrhiav, lawv qee zaus-tabsis tsis tas-muaj kev nqis tes ua hauv kev sim.
Cov khoom noj nplua nuj nyob rau hauv polyphenols yeej zoo rau koj. Txawm li cas los xij, nws nyuaj rau koj paub tias ntau npaum li cas ntawm qhov txiaj ntsim no yog vim muaj kev cog qoob loo los yog rau tag nrho cov as-ham, fiber, thiab lwm yam phytochemicals kuj pom muaj nyob rau hauv cov khoom noj.
Cov polyphenols feem ntau yog ua cov tshuaj tua kab mob antioxidants . Lawv tuaj yeem pab tiv thaiv kom tsis txhob raug mob cellular los ntawm cov dawb-radicals uas tshwm sim los ntawm cov pa phem, haus luam yeeb, noj cov zaub mov rancid, thiab ua ib qho kev cuam tshuam ntawm cov metabolism hauv ib txwm. Nws tseem xav tias polyphenols ua rau lub cev nyob rau hauv ib qho kev tiv thaiv xeev. Qhov no kuj yog txuam nrog qis dua ntawm ntau cov kab mob ntev.
Muaj ntau cov polyphenols, xws li quercetin , catechins, lignans, resveratrol, thiab curcumin, yog touted yog cov neeg ua hauj lwm los tiv thaiv cancer. Cov neeg tshawb nrhiav tseem tab tom kawm txog lawv cov kabmob kheesxaws xwv kom tsis paub tias lawv yuav tiv thaiv kabmob kheesxaws lossis muaj kev cuam tshuam ntawm cov kabmob kheesxaws hauv lub cev tib neeg.
Polyphenols kuj tshwm sim los txhim kho txoj haujlwm ntawm cov hlab ntsha thiab tuaj yeem pab qeeb qeeb ntawm cov ntshav txhaws. Piv txwv, cov kws tshawb nrhiav pom tias cov catechins hauv tshuaj yej yuav muaj peev xwm qeeb cov txheej txheem uas ua rau khaus ntawm cov hlab ntsha
Hom Polyphenols
Thaum xav txog cov chemistry, cov polyphenols tag nrho muaj qhov sib npaug zoo li lub pob zeb. Koj tuaj yeem qhia lawv sib nrug ntawm tus xov tooj ntawm cov npoo thiab lwm yam khoom siv nrog cov rings. Yog li, polyphenols tau muab faib ua plaub pawg ua raws li cov kev txawv no: phenolic acids, flavonoids, stilbenes, thiab lignans.
Phenolic acids muaj xws li cov tshuaj hauv kas fes, tshuaj yej, txiv hmab txiv ntoo, txiv hmab txiv ntoo liab, txiv hmab txiv ntoo, plums, txiv apples, thiab cherries. Lawv muaj nyob hauv lwm cov txiv hmab txiv ntoo thiab veggies zoo li, thiab txawm lis thiab pob kws.
Phenolic acids muaj ntau nyob rau hauv kev noj haus thiab nkag yooj yim los ntawm phab ntsa ntawm koj txoj hnyuv.
Koj yuav tsum tsis txhob muaj teebmeem ntau ntau ntawm lawv. Feem ntau, phenolic acids ua hauj lwm raws li antioxidants, tiam sis lawv tseem tshwm sim los txhawb kev mob ntawm cov kab mob hauv lub cev.
Flavonoids yog ib pawg ntawm polyphenols uas ua hauj lwm raws li ob qho tib si antioxidants thiab anti-inflammatory cov neeg ua hauj lawm. Lawv tau muab faib ua ntau pawg: flavones, flavonols, flavanones, isoflavones, anthocyanidins, chalcones, thiab catechins.
Flavonoids muaj ntau yam khoom noj xws li txiv hmab txiv ntoo, zaub, legumes, liab caw, thiab cov tshuaj yej ntsuab. Flavonoids-tej thaum hu ua "bioflavonoids" -peem feem ntau yog muag khoom noj.
Stilbenes yog ib pawg me me ntawm cov tshuaj chemicals thiab resveratrol ntshe yog qhov zoo tshaj plaws-paub thiab feem ntau kawm ntawm lawv. Resveratrol nyob hauv liab cawv, blueberries, cranberries, thiab txiv laum huab xeeb. Noj cov khoom noj no tau txuas rau lub plawv zoo dua.
Nws tsis yooj yim paub ntau npaum li cas ntawm qhov kev pab cuam los ntawm resveratrol. Txawm hais tias kuaj kev tshawb fawb qhia tau tias nws ua haujlwm raws li ob qho tshuaj antioxidant thiab anti-inflammatory agent nyob rau hauv tej co kuaj cov tsiaj, nws muaj kev tshawb fawb me ntsis uas qhia tau hais tias nws muaj teebmeem tiag tiag rau tib neeg kev noj qab haus huv.
Lignans muaj nyob rau hauv legumes, cereals, nplej, txiv hmab txiv ntoo, algae, thiab ib co zaub. Qhov zoo tshaj plaws yog muaj flax thiab noob hnav noob.
Kev noj zaub mov zoo nyob hauv lignans tej zaum yuav zoo rau cov kev mob plawv, tab sis kev tshawb nrhiav txog tib neeg feem ntau tsis tshua zoo. Tsis tas li ntawd, nws tsis yooj yim rau noj ntau lignans tshwj tsis yog tias koj coj lawv raws li kev noj haus tshuaj los yog nqes tau cov spoonfuls ntawm flax noob.
Polyphenol tshuaj
Ib co polyphenols, xws li epigallocatechin gallate (EGCG) thiab resveratrol, yog muag raws li kev noj tshuaj, feem ntau yog muag raws li antioxidants. Cov kev tshawb nrhiav tam sim no qhia tias koj yuav tau txais txiaj ntsim tshaj yog tias koj tau txais koj cov polyphenols los ntawm cov khoom noj es tsis yog cov tshuaj.
Yog xav kom koj noj cov tshuaj polyphenols kom ntau, koj yuav tau sim:
- Pib nrog ib pluag tshais featuring cereal-whole grain thiab coffee.
- Noj khoom txom ncauj rau cov txiv hmab txiv ntoo tshiab es tsis tau cov khoom qab zib lossis cov ncuav qab zib.
- Noj zaub xam lav lossis zaub kua zaub nrog noj hmo.
- Load your plate phaj nrog veggies thiab txiav rov qab rau cov nqaij nyhuv thiab cov cheese.
- Txaus siab rau cov txiv hmab txiv ntoo ua khoom noj txom ncauj thaum yog koj tshaib plab.
Lo Lus Ntawm
Cov pov thawj no tau teem caij tias cov polyphenols zoo rau koj kev noj qab haus huv, tab sis tseem muaj ntau cov lus nug kom tau teb. Nws yog tseeb, tab sis, noj mov cov zaub mov hauv cov nroj tsuag tshuaj no zoo rau koj. Xaiv hom khoom noj khoom haus nrog ntau ntau xim, zaub tshiab, whole grains, thiab legumes thiab koj yuav tau txais polyphenols ntau ntau.
> Qhov chaw:
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> Novelle MG, Wahl D, Diequez C, Bernier M, tsib Cabo R. Resveratrol Supplementation: Qhov Chaw Yog Peb Tam Sim No Thiab Peb Yuav Mus Qhov Twg? Laus Kev Tshawb Fawb Kev Ntsuam Xyuas. 2015; 21: 1-15. doi: 10.1016 / j.arr.2015.01.002.
> Singhal K, Rah N, Gupta K, Singh S. Cov Nyiaj Ntsuab Ntawm Cov Ntshuab Ntsuab Xim Nrog Cov Yam Ntxim Saib Ntxim Ua. 2017; 21 (1): 107-114. doi: 10.4103 / 0973-029X.203758,
> Soldati L, li al. Lub Coj Kev Noj Txhiv rau Kev Noj Txhaj Tshuaj Tiv Thaiv Kabmob (Cancer Immune Responsiveness). Phau Tshuaj Hloov Kho. 2018; 16: 75. doi: 10.1186 / s12967-018-1448-0.
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