2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2024-01-18 01:07
Polyphenols yog ib pawg ntawm cov tshuaj muaj nyob hauv cov nroj tsuag. Lawv kuj hu ua phytochemical compounds. Cov no muaj xws li lignans, flavonoids, tannins, phenolic acids, stilbenes. Cov cuab yeej tseem ceeb ntawm polyphenols yog tias lawv tua cov dawb radicals. Lawv tiv thaiv cov hlwb ntawm lub cev los ntawm txhua yam kev puas tsuaj, thiab tseem muaj tshuaj tua kab mob, tshuaj tua kab mob, tshem tawm qhov mob.
Kev xav
Raws li ntau tus kws tshaj lij hauv kev noj zaub mov noj qab haus huv, kev noj zaub mov muaj txiv hmab txiv ntoo thiab zaub pab txo qis kev pheej hmoo ntawm cov hlab plawv pathologies thiab oncology. Cov tshuaj muaj nyob hauv cov zaub mov cog, suav nrog polyphenols, ntseeg tau tias muaj kev tiv thaiv muaj zog.
Tib lub sijhawm, polyphenols tsis tuaj yeem suav tias yog cov khoom tsim nyog rau tib neeg lub cev. Cov kws tshawb fawb txuas ntxiv sib cav txog lawv cov txiaj ntsig. Txog niaj hnub no, tsis muaj officialCov lus pom zoo rau kev noj zaub mov zoo polyphenol.
Lub luag haujlwm ntawm antioxidants thiab lawv cov khoom
Qhov kev txiav txim ntawm kev noj haus antioxidants yog tsom rau kev tiv thaiv lub cev los ntawm kev puas tsuaj oxidative, uas dhau sij hawm tuaj yeem ua rau muaj mob qog noj ntshav, mob plawv thiab vascular. Cov khoom muaj txiaj ntsig xws li ascorbic acid, tocopherol, carotenoids, zinc thiab selenium yog cov khoom tseem ceeb ntawm cov enzymes antioxidant hauv lub cev.
Cov khoom ntawm polyphenols cov kws tshawb fawb tau kawm feem ntau hauv chav kuaj, uas yog, sab nraud tib neeg lub cev. Tsis tas li ntawd, nws tsis yooj yim los ua pov thawj pom tseeb tias polyphenols yuav ua raws li cov tshuaj antioxidants hauv tib neeg. Thaum noj, cov tshuaj no tau hloov pauv loj.
Txo kev pheej hmoo ntawm ntshav qab zib
Qee cov kws tshawb fawb hais tias noj cov tshuaj polyphenols yog lub sijhawm los txo qhov kev pheej hmoo ntawm hom 2 mob ntshav qab zib. Cov tshuaj ua kom lub cev rhiab heev rau insulin, txo qis tus nqi ntawm cov piam thaj nqus.
Raws li kev tshawb fawb Harvard, hom flavonoid hu ua flavan-3-ols tuaj yeem txo lub cev tiv thaiv insulin. Tsis tas li ntawd, kev soj ntsuam tau pom tias cov tshuaj no yog ib hom polyphenol, thiab cov neeg uas haus cov flavonoids tseem ceeb yuav muaj kev pheej hmoo ntawm ntshav qab zib hom 2 tsawg dua lwm tus. Ib qho ntawm qhov zoo tshaj plaws ntawm cov khoom yog unprocessed cocoa.
Kev cuam tshuam ntawm cov txheej txheem inflammatory
Cov kws tshawb fawb tau kawm txog qhov cuam tshuam ntawm polyphenols pom hauv cov tshuaj yej ntsuab ntawm cov qib o tom qab kev tawm dag zog hnyav. Cov nas uas muab cov tshuaj no hauv chav kuaj yuav nyob twj ywm ntev dua li cov nas tsis tau muab rau lawv.
Cov kev xeem thawj zaug tau muaj, raws li cov txiaj ntsig ntawm kev tshuaj ntsuam, txo qis cov tshuaj hauv cov ntshav, uas qhia tias mob thiab puas rau cov leeg nqaij.
Lignans tau pom nyob rau hauv flaxseed thiab txiv roj roj, nrog rau hauv cov hmoov nplej tag nrho. Cov ntsiab lus siab ntawm pawg no ntawm cov tshuaj antioxidants hauv lub cev yog kev tiv thaiv kev tiv thaiv txhua yam mob.
Txhim kho cov hlab plawv
Harvard cov kws tshawb fawb tau kawm cocoa taum polyphenols thiab lawv cov txiaj ntsig ntawm kev pheej hmoo rau lub plawv thiab vascular pathologies.
Cov kws tshawb fawb tau xaus lus tias haus cocoa tsawg kawg 14 hnub ua rau muaj kev txo qis hauv cov ntshav siab yav dhau los. Taum tau pom los txo qis "phem" cov roj cholesterol thiab nce "zoo" cov roj cholesterol.
Nyhav normalization
Cov kws tshawb fawb ntawm Fairfield University hauv Tebchaws Meskas tau ua tib zoo kawm txog lub luag haujlwm ntawm polyphenols hauv kev ua haujlwm ntawm tib neeg lub cev hnyav. Lawv tau ua pov thawj tias kev noj zaub mov ntau dua ntawm cov khoom noj uas muaj flavonoids ncaj qha cuam tshuam rau lub cev qhov hnyav, lub duav ncig thiabduav.
Kev Tiv Thaiv Kab Ntsig
Ntsuab tshuaj yej polyphenols tiv thaiv tus txha caj qaum neurons los ntawm kev puas tsuaj, txo qis kev puas tsuaj. Raws li kev tshawb fawb tsis ntev los no, cov dej haus txo cov kev ntxhov siab oxidative thiab tiv thaiv kev tsim cov caj ces neuronal tuag.
Cov kev tshawb fawb yav dhau los tau lees paub tias cov polyphenols hauv hom tshuaj yej no ua rau lub hlwb sib txuas. Thaum lub sij hawm sim, ib pab pawg neeg tuaj yeem pab dawb tau txais ib qho dej qab zib nrog ib qho extract ntawm ntsuab tshuaj yej. Tom qab ntawd tib neeg raug nug kom kuaj xyuas lawv lub cim xeeb zoo.
Cov kws tshaj lij tau kawm txog kev ua haujlwm hauv hlwb siv cov duab sib nqus resonance. Raws li qhov tshwm sim ntawm kev soj ntsuam, nce kev ua haujlwm tau pom nyob rau hauv kev sib txuas ntawm neural ntawm frontal thiab parietal lobes ntawm cerebral cortex. Tej zaum, tshuaj yej tso cai rau koj los txhim kho lub sij hawm luv luv synaptic plasticity ntawm lub cev.
He althy teeth and pos hniav
Cov kws tshawb fawb los ntawm Madrid Lub Tsev Haujlwm Saib Xyuas Kev Noj Qab Haus Huv thiab Valencia Center rau Kev Tshawb Fawb Txog Kev Noj Qab Haus Huv Hauv Pej Xeem tau xaus lus tias cov polyphenols pom hauv cawv pab ua kom cov hniav thiab cov pos hniav noj qab haus huv.
Nws tau raug pov thawj yav dhau los tias cov polyphenols muaj nyob rau hauv cov cawv txiv hmab txiv ntoo yog cov tshuaj antioxidants uas tiv thaiv lub cev los ntawm kev phom sij ntawm cov dawb radicals, txo qhov kev pheej hmoo ntawm cov qog thiab kev loj hlob ntawm cov kab mob plawv.
Tam sim no cov kws tshawb fawb tau kawm txog cov txiaj ntsig ntawm polyphenols ntawm cov kab mob,uas txuas rau saum npoo ntawm cov hniav thiab cov pos hniav thiab ua rau cov kab mob caries thiab kab mob ntawm lub periodontium. Cov kev sim no tau ua tiav tsis yog ntawm tib neeg cov ntaub so ntswg, tab sis ntawm cov hlwb ua raws li lawv.
Vim li ntawd, nws tau pom tias ob lub polyphenols (antioxidants) ntawm cawv txo cov peev xwm ntawm cov kab mob uas cuam tshuam rau lawv txuas rau cov hlwb, tiv thaiv lub qhov ncauj.
Ntawm lub tsev muag tshuaj
Polyphenols yog cov tshuaj uas tuaj yeem yuav hauv khw muag tshuaj thiab hauv online.
tshuaj nrov tshaj plaws:
- Jarrow Formula, Blueberry + Grape Seed Polyphenols, 280 mg, 120 Veggie Caps.
- Life Extension AppleWise (Apple-A-Day Polyphenol Extract) 600 Mg, 30 Vegetarian Capsules.
- Reserveage, Grape Seed Extract with Resveratrol, 60 Capsule.
- Planetary Herbals Full Spectrum, Pine Bark Extract, 150 mg, 60 Tablets.
Kev noj haus polyphenols
Polyphenols muaj nyob hauv cov zaub mov cog. Lawv, tsis zoo li cov vitamins thiab minerals, tsis yog categorically tseem ceeb cov as-ham, vim tib neeg lub cev tsis xav tau lawv los tswj nws cov haujlwm tseem ceeb. Tab sis tseem, lawv tuaj yeem muaj txiaj ntsig zoo rau kev noj qab haus huv thiab ua rau cov hluas ntawm lub cev ntev.
Cov zaub mov twg muaj polyphenols ntau tshaj? Lawv pom muaj nyob hauv cov zaub (qos yaj ywm, dos, spinach, carrots, asparagus) thiab txiv hmab txiv ntoo (apples, cherries, pomegranates, cranberries, txiv hmab txiv ntoo, currants dub, apricots,strawberries), noob, txiv ntseej, legumes (almonds, flaxseeds, walnuts, soybeans, hazelnuts), tshuaj ntsuab (mint, thyme, basil, rosemary), spices (turmeric, Ginger, cinnamon, cumin), tshuaj yej, liab caw, kas fes, cocoa, tsaus chocolate. Hauv peb cov zaub mov noj txhua hnub, lawv feem ntau pom cov khoom xyaw nrog cov txiaj ntsig antioxidant, yog li lawv cov kev ua haujlwm lom neeg tau ua tib zoo kawm.
cov ntsiab lus khoom
Lub rooj qhia txog cov ntsiab lus ntawm polyphenols hauv ntau yam khoom. Nws muaj cov ntaub ntawv kwv yees. Tsis muaj ib daim ntawv teev npe uas twb muaj lawm tuaj yeem muab cov ntaub ntawv tseeb hnub no. Piv txwv li, cov ntsiab lus ntawm polyphenols hauv cov nroj tsuag tuaj yeem sib txawv nyob ntawm hom los ntawm 10 npaug.
lub rooj yog cov lus qhia ntxhib.
| khoom npe | Mei cov ntsiab lus ib 100g |
| Brussels sprouts | 980.000 |
| Pum | 949.000 |
| Alfalfa sprouts | 930.000 |
| paj | 890.000 |
| Beets | 840.000 |
| txiv kab ntxwv | 750.000 |
| Red grapes | 739.000 |
| kua txob | 710.000 |
| 670.000 | |
| 450.000 | |
| Npua | 400.000 |
| Eggplant | 390.000 |
| Dried plum | 5,770 |
| Raisins | 2, 830 |
| Blueberries | 2,400 |
| Blackberry | 2,036 |
| Cabbage | 1,770 |
| Raspberries | 1, 220 |
Recommended dose
Raws li coj txawv txawv li nws zoo li, tsis muaj cov lus qhia rau kev noj cov tshuaj polyphenol. Qhov nruab nrab, txhua tus neeg tau txais txog 1 g ntawm antioxidant txhua hnub los ntawm cov khoom noj. Qhov no yog 10 npaug ntau dua li ascorbic acid, thiab 100 npaug ntau dua li tocopherol.
Pom zoo:
Nqaij los yog nqaij npuas: dab tsi noj qab nyob zoo, dab tsi yog tastier, dab tsi yog noj ntau
Peb txhua tus paub los ntawm qib kindergarten tias nqaij tsis yog tsuas yog ib qho ntawm cov khoom noj qab tshaj plaws ntawm lub rooj noj mov, tab sis kuj yog qhov tsim nyog ntawm cov vitamins thiab cov as-ham rau lub cev. Nws tsuas yog ib qho tseem ceeb kom nkag siab meej tias hom nqaij twg yuav tsis ua mob rau kev noj qab haus huv, thiab qhov twg yog qhov zoo dua tsis kam lees tag nrho. Kev sib cav txog seb nws puas noj qab nyob zoo cov nqaij tsuas yog nce lub zog txhua hnub
Lawv haus Scotch nrog dab tsi thiab lawv noj dab tsi? Haus kab lis kev cai
Kab lis kev cai ntawm haus dej haus no muab rau qee cov cai. Yog li ntawd, ntau tus neeg uas nyuam qhuav tau paub txog cov cawv muaj txiaj ntsig zoo txaus siab yuav ua li cas haus scotch whiskey kom raug. Qhov no yuav muab sijhawm rau koj kom txaus siab rau cov dej haus thiab hnov nws cov saj tshwj xeeb. Txog dab tsi lawv haus dej cawv nrog thiab lawv noj dab tsi, koj yuav kawm los ntawm kab lus no
Nectar yog dab tsi - yog kua txiv los yog kua txiv haus? Txhua haus yog dab tsi
Ntau tus neeg yuav khoom, tsis paub tias cov kua txiv hmab txiv ntoo tsis zoo li cov kua txiv hmab txiv ntoo, yuav nws thiab siv nws, xav tias lawv tau txais cov vitamins thiab lwm yam khoom muaj txiaj ntsig nrog nws. Tab sis qhov tseeb, qhov no yog ib yam khoom sib txawv kiag li, vaguely reminiscent ntawm kua txiv
Dab tsi yog kev siv strawberries rau lub cev thiab dab tsi yog contraindications? Dab tsi vitamins yog nyob rau hauv strawberries
Cov kua txiv pos nphuab yog "tus poj huab tais ntawm lub caij ntuj sov". Nws tsis tshua pom ib tug neeg kiag li indifferent rau nws saj thiab aroma. Strawberries yog cov txiv hmab txiv ntoo nrov tshaj plaws hauv peb lub tebchaws. Nws muaj ntau yam zoo. Dab tsi yog qhov txiaj ntsig ntawm strawberries? Kab lus yuav tham txog qhov zoo ntawm cov txiv hmab txiv ntoo, thiab nws cov contraindications
Katyk: nws yog dab tsi, yuav ua li cas ua noj, dab tsi muaj txiaj ntsig thiab dab tsi tuaj yeem raug mob
Cov khoom noj fermented yog nrov thoob plaws ntiaj teb. Txhua leej txhua tus paub yogurt, kefir, qaub cream los yog fermented ci mis nyuj. Txawm li cas los xij, kuj tseem muaj ntau cov khoom sib txawv - piv txwv li, katyk. Nws yog dab tsi, tsuas yog Asians thiab Bulgarians paub
