He aha nā Polyphenols? Nā ʻano, nā pono, a me nā kumuwaiwai

Anter

• He aha nā polyphenols?
• Nā ʻano polyphenols
• Nā pono olakino o polyphenols
• Hiki e hoʻohaʻahaʻa i nā pae kō kō
• Hiki e hoʻohaʻahaʻa i kou makaʻi o ka maʻi puʻuwai
• Hiki ke pale aku i nā pehu koko
• Pale aku ai i ka maʻi ʻaʻai
• Hiki ke hāpai i ka digestion olakino
• Paipai i ka hana o ka lolo
• ʻO nā meaʻai e waiwai i nā polyphenols
• Nā huaʻai
• Nā mea kanu
• Legume
• Nā hua a me nā hua
• Nā mānoanoa
• Nā mea kanu a me nā mea ʻala
• Nā ʻē aʻe
• He aha e pili ana i nā polyphenol supplement?
• Nā pilikia kūpono a me nā hopena ʻē aʻe
• Ke laina lalo

ʻO Polyphenols kahi mahele o nā mea kanu i hāʻawi i nā pono olakino like ʻole.

Manaʻo pinepine ʻia ka polyphenols e hoʻonui i ka digestion a me ke olakino olakino, a me ka pale ʻana i nā maʻi puʻuwai, ʻano diabetes 2, a me kekahi mau maʻi ʻino.

ʻO ka waina ʻulaʻula, kokolekaʻeleʻele, tī, a me nā hua kekahi o nā kumuwaiwai kaulana loa. Eia nō naʻe, hāʻawi nā mea ʻai ʻē aʻe i nā nui o kēia mau pūhui.

Nānā kēia ʻatikala i nā mea āpau āu e ʻike ai e pili ana i nā polyphenols, me nā kumuwaiwai kūpono.

He aha nā polyphenols?

ʻO Polyphenols kahi mahele o nā hui i ʻike maoli ʻia i nā meaʻai mea kanu, e like me nā huaʻai, nā mea kanu, nā mea kanu, nā mea ʻono, tī, kokoleka pouli, a me ka waina.

Hiki iā lākou ke hana ma ke ʻano he antioxidants, ʻo ia hoʻi hiki iā lākou ke pale i nā radical manuahi ʻino e hōʻino ai i kāu mau pūnaewele a hoʻonui i kou makaʻi i nā ʻano e like me ka maʻi ʻaʻai, diabetes, a me nā maʻi puʻuwai ().

Manaʻo ʻia ʻo Polyphenols e hōʻemi i ka mumū, ka mea i manaʻo ʻia he kumu kumu o nā maʻi maʻi mau (,).

Nā ʻano polyphenols

Ma mua o 8,000 mau ʻano polyphenols i ʻike ʻia. Hiki iā lākou ke hoʻokaʻawale hou ʻia i 4 mau hui nui (,):

• ʻO Flavonoids. ʻO kēia helu no 60% o nā polyphenols āpau. ʻO nā laʻana me ka quercetin, kaempferol, catechins, a me nā anthocyanins, i loaʻa i nā meaʻai e like me nā ʻala, nā aniani, kokoleka ʻeleʻele, a me ka kāpena ʻulaʻula.
• Nā waikawa Phenolic. Loaʻa kēia pūʻulu ma kahi o 30% o nā polyphenols āpau. ʻO nā laʻana e pili ana i nā stilbenes a me nā lignans, i loaʻa nui i nā huaʻai, nā mea kanu, nā kīʻaha holoʻokoʻa, a me nā ʻanoʻano.
• ʻO nā amides Polyphenolic. Aia kēia mahele me nā capsaicinoids i nā pepa chili a me nā avenanthramides i nā ʻoka.
• Nā polyphenols ʻē aʻe. Hoʻopili kēia pūʻulu i ka resveratrol i ka waina ʻulaʻula, ellagic acid i nā hua, curcumin i ka turmeric, a me nā lignans i nā hua flax, nā ʻanoʻano sesame, a me nā ʻano hua holoʻokoʻa.

ʻO ka nui a me ke ʻano o nā polyphenols i ka meaʻai e pili i ka meaʻai, me ke kumu, ka oʻo, a pehea i mahiʻai ai, lawe ʻia, mālama ʻia, a hoʻomākaukau ʻia hoʻi.

Loaʻa nā pākuʻi i loaʻa iā Polyphenol pū kekahi. Eia nō naʻe, ʻoi aku paha ka liʻiliʻi o kā lākou pono ma mua o ka nui o nā meaʻai polyphenol ().

ʻO nā Polyphenols kahi mea kanu pono pono me nā waiwai antioxidant i kōkua e mālama iā ʻoe i ke olakino a pale aku i nā maʻi like ʻole. Hiki iā lākou ke mahele ʻia i nā flavonoids, phenolic acid, polyphenolic amides, a me nā polyphenols ʻē aʻe.

Nā pono olakino o polyphenols

Ua hoʻopili ʻia nā polyphenols i nā pono olakino like ʻole.

Hiki e hoʻohaʻahaʻa i nā pae kō kō

Hiki i nā Polyphenols ke kōkua i ka hoʻohaʻahaʻa i kāu kiʻekiʻe o ke kō i ke kō, e hāʻawi ana i kahi haʻahaʻa o ka maʻi diabetes type 2.

ʻO ia kahi ʻāpana no ka mea hiki i nā polyphenols ke pale i ka haki ʻana o ka starch i nā sugars maʻalahi, e hoʻohaʻahaʻa ana i ka likelika o nā kō kō kō ma hope o ka ʻai ʻana ().

Hiki paha i kēia mau hui ke kōkua i ka hoʻonāukiuki i ka huna ʻana o ka insulin, kahi hormone e koi ʻia ai e hoʻohuli i ke kō mai kou kahe o ke koko i loko o kāu mau pūnaewele a mālama i ke kūpaʻa o ke kō kō.

Hoʻohui hou nā noiʻi ʻokoʻa i nā papaʻai waiwai polyphenol e hoʻohaʻahaʻa i nā pae kō kō, ka hoʻomanawanui ʻana i ka glucose kiʻekiʻe, a me ka hoʻonui ʻana i ka ʻike insulin - nā mea nui āpau i ka hoʻohaʻahaʻa ʻana i kāu makaʻi o ka maʻi diabetes type 2 ().

I hoʻokahi o nā noi ʻana, ʻo ka poʻe e ʻai ana i nā mea waiwai nui o nā polyphenol-rich waiwai a hiki i kahi 57% haʻahaʻa o ka loaʻa ʻana o ka maʻi maʻi ʻano 2 ma mua o 2-4 mau makahiki, ke hoʻohālikelike ʻia me kēlā poʻe e ʻai nei i nā mea haʻahaʻa ().

Ma waena o nā polyphenols, hōʻike ka noiʻi e hāʻawi paha nā anthocyanins i ka hopena antidiabetic ikaika loa. ʻIke mau lākou i nā mea ʻulaʻula, poni, a me nā mea polū, e like me nā hua, nā kurina, a me nā hua waina (,).

Hiki e hoʻohaʻahaʻa i kou makaʻi o ka maʻi puʻuwai

Hoʻohui i nā polyphenols i kāu papaʻai e hoʻomaikaʻi ai i ke olakino puʻuwai.

Manaʻo nā loea he kumu nui kēia no nā waiwai antioxidant o polyphenols, kahi e kōkua ai e hōʻemi i ka mumū mau, kahi pilikia no ka maʻi puʻuwai (,,).

Hoʻohui ʻelua mau loiloi hou i nā mea hoʻopili polyphenol e hoʻohaʻahaʻa i ke kahe o ke koko a me nā LDL (ʻino) pae kolesterol, a me HDL kiʻekiʻe (maikaʻi) kolesterol (,).

ʻO kekahi loiloi i loaʻa kahi 45% haʻahaʻa o ka make o ka maʻi puʻuwai i kēlā me nā kiʻekiʻe enterolactone pae, kahi māka o ka lawe lignan. ʻO ka Lignans kahi ʻano polyphenol i ʻike pinepine ʻia i nā hua flax a me nā hua holoʻokoʻa ().

Hiki ke pale aku i nā pehu koko

Hiki i nā Polyphenols ke hōʻemi i kou makaʻu i ka hoʻomohala ʻana i kahi ʻōpala o ke koko.

Hoʻokumu ʻia nā clots koko i ka wā e hele pū ana nā platelet i loko o kou kahawai e hoʻomaka pū. ʻIke ʻia kēia hana ma ke ʻano he hoʻopili platelet a he mea maikaʻi ia i ka pale ʻana i ke kahe nui ʻana o ke kahe.

Eia nō naʻe, hiki i ka hōʻiliʻili platelet ke kumu i nā kīʻaha koko, i hiki ke loaʻa i nā hopena olakino maikaʻi ʻole, e like me ka thrombosis hohonu, hahau, a me ka embolism pulmonary ().

Wahi a nā paipu hoʻowalewale a me nā holoholona, ​​hiki i nā polyphenols ke kōkua i ka hoʻēmi ʻana i ke kaʻina hana o ka platelet, no laila ke pale nei i ka hoʻokumu ʻia ʻana o ke koko (,,).

Pale aku ai i ka maʻi ʻaʻai

Hoʻopili mau ka noiʻi i nā papaʻai momona i nā meaʻai mea kanu i kahi haʻahaʻa haʻahaʻa o ka maʻi ʻaʻai, a he nui nā loea i manaʻo he kuleana ʻē aʻe nā polyphenols no kēia (, 21,).

Loaʻa nā Polyphenols i nā antioxidant ikaika a me nā anti-inflammatory, a he mea pono kēia mau mea ʻelua no ka pale ʻana i ka maʻi ʻaʻai (23).

Hōʻike kahi loiloi hou o nā noiʻi hōʻike-paipu e hiki i nā polyphenols ke ālai i ka ulu a me ka hoʻomohala ʻana o nā ʻōnaehana maʻi maʻi (,).

I nā kānaka, pili kekahi mau noiʻi i nā kaha koko kiʻekiʻe o ka lawe ʻana i ka polyphenol i kahi haʻahaʻa o ka maʻi umauma a me nā maʻi ʻaʻai prostate, ʻoiai ʻaʻole ʻike nā hopena i kekahi. No laila, pono nā aʻo hou aʻe ma mua o ka hiki ke hana i nā hopena ikaika ().

Hiki ke hāpai i ka digestion olakino

Hiki i nā Polyphenols ke hoʻopōmaikaʻi i ka digestion ma o ka hāpai ʻana i ka ulu ʻana o nā bacteria koʻohune maikaʻi ʻoiai e pale aku nei i nā mea ʻino (,).

ʻO kahi laʻana, hōʻike nā hōʻike e hiki i nā polyphenol waiwai kī nā paina ke hoʻoikaika i ka ulu ʻana o ka bifidobacteria pono ().

Pēlā nō, hiki i nā polyphenols kī ʻōmaʻomaʻo ke kōkua i ke kaua aku i nā koʻohune hoʻoweliweli, a me C. difficile, E. Coli, a Salmonella, a me ka hoʻomaikaʻi ʻana i nā ʻōuli o ka maʻi peptic ulcer (PUD) a me ka maʻi ʻōpū o ka maʻi (IBD) (,).

Eia kekahi, hōʻike nā hōʻike e hōʻike ana hiki i nā polyphenols ke kōkua i nā probiotics e ulu a ola. He mau koʻohune maikaʻi kēia i kū i kekahi o nā meaʻai i hū ʻia a hiki ke lawe ʻia i kahi ʻano hoʻopiha. Eia naʻe, pono ka noiʻi hou ().

Paipai i ka hana o ka lolo

Hiki i nā meaʻai waiwai Polyphenol ke hoʻonui i kou nānā a me kou hoʻomanaʻo.

Hōʻike kahi noiʻi i ka inu ʻana i ka wai hua waina, ka mea waiwai maoli i nā polyphenols, i kōkua nui i ka hoʻomanaʻo ʻana i nā mākua me ka nāwaliwali o ka noʻonoʻo ma kahi o 12 mau pule ().

Hōʻike kekahi i ka hiki i nā flavanols koko ke hoʻomaikaʻi i ke kahe o ke koko i ka lolo a ua hoʻopili i kēia mau polyphenols e hoʻomaikaʻi i ka hoʻomanaʻo hana a me ka noʻonoʻo (,,).

Pēlā nō, ka hua kanu waiwai polyphenol-rich ʻO Ginkgo biloba ʻike ʻia e hoʻonui i ka hoʻomanaʻo, ke aʻo ʻana, a me ka noʻonoʻo nui. Ua hoʻopili ʻia i ka hoʻomaikaʻi ʻana i ka hana lolo a me ka hoʻomanaʻo wā pōkole i nā mea me ka dementia ().

Hiki i nā Polyphenols ke kōkua i ke pale ʻana i nā kahe o ke koko, hoʻemi i ke kiʻekiʻe o ke kō a me nā maʻi maʻi puʻuwai. Paipai paha lākou i ka hana o ka lolo, hoʻomaikaʻi i ka digestion, a hāʻawi i kahi pale i ka maʻi ʻaʻai, ʻoiai e pono ana ka noiʻi hou aku.

ʻO nā meaʻai e waiwai i nā polyphenols

ʻOiai ʻo ke kī, kokolekaʻeleʻele, waina ʻulaʻula, a me nā hua ke kumu punahele kaulana loa o nā polyphenols, he nui nā meaʻai ʻē aʻe i loko o nā nui o kēia mau mea pono.

Eia nā meaʻai 75 momona loa i nā polyphenols, i helu ʻia e ka waeʻano ().

Nā huaʻai

• ʻāpala
• ʻapelika
• ʻeleʻele chokeberry
• currants ʻeleʻele a ʻulaʻula
• ʻākoakoa ʻelemakule
• hua waina ʻeleʻele
• ʻākala
• blueberry
• cherry
• huawaina
• pākaʻakai
• lemona
• nectarines
• peach
• pea
• pomegerane
• plum
• raspberries
• strawberry

Nā mea kanu

• artichokes
• asparagus
• broccoli
• kāloti
• kūmau
• ʻuala
• chicory ʻulaʻula
• lettuce ʻulaʻula
• ʻonika ʻulaʻula a melemele
• milo
• ʻalā

Legume

• pīni ʻeleʻele
• tempeh
• tofu
• ʻōpuʻu kōpiʻo
• ʻiʻo soy
• waiū soy
• yogurt soy
• pīni keʻokeʻo

Nā hua a me nā hua

• ʻalemona
• chestnuts
• nā ʻāpala
• hua lino
• pecans
• walnuts

Nā mānoanoa

• ʻoka
• rai
• palaoa holoʻokoʻa

Nā mea kanu a me nā mea ʻala

• caraway
• hua lihi
• kinamona
• cloves
• kumine
• pauka curry
• basil maloʻo
• marjoram maloo
• pāhiri maloʻo
• peppermint maloʻo
• ʻūlū maloʻo maloʻo
• lemona verena
• Oregano Mekiko
• rosemary
• kākāʻōlelo
• anise hōkū
• thyme

Nā ʻē aʻe

• kī ʻeleʻele
• nā pāpale
• paukū koko
• kope
• kokoleka pouli
• kaukani
• kī ʻōmaʻomaʻo
• ʻoliva a me ka aila ʻoliva
• ʻaila kāpae
• waina ʻulaʻula
• vīnega

Me nā meaʻai mai kēlā me kēia papa i kāu papaʻai e hāʻawi iā ʻoe i ka nui o nā polyphenols.

Nui nā meaʻai mea kanu i waiwai maoli i nā polyphenols. ʻO ka hoʻokomo ʻana i nā ʻano meaʻai like ʻole i kāu papaʻai kahi hoʻolālā maikaʻi e hoʻonui ai i kāu lawe ʻana i kēia mau mea pono pono.

He aha e pili ana i nā polyphenol supplement?

Loaʻa nā mea kōkua i ka hāʻawi ʻana i kahi mahele mau o nā polyphenols. Eia nō naʻe, loaʻa iā lākou kekahi mau drawbacks hiki.

ʻO ka mea mua, ʻaʻole i hōʻike mau ʻia nā mea hoʻopili e hāʻawi i nā pono like me nā meaʻai polyphenol-waiwai, a ʻaʻohe o lākou o nā mea kanu pono keu pono i loaʻa pinepine ʻia i nā meaʻai āpau.

Eia kekahi, ʻoi aku ka maikaʻi o ka hana o nā polyphenols ke hui pū me nā meaola ʻē aʻe he nui i loaʻa i nā meaʻai. ʻAʻole maopopo i kēia manawa inā he polyphenols i hoʻokaʻawale ʻia, e like me nā mea i loko o nā mea hoʻopihapiha, maikaʻi e like me nā mea i loaʻa i nā meaʻai (,).

ʻO ka mea hope loa, ʻaʻole i hoʻoponopono ʻia nā mea hoʻopili polyphenol, a he nui nā mea i loaʻa ma luna o 100 mau manawa ʻoi aku ka nui ma mua o kēlā mau meaʻai. Pono e noiʻi hou e hoʻokumu i nā lāʻau palekana a maikaʻi, a maopopo ʻole inā maikaʻi kēia mau kaha nui (,).

ʻAʻole hiki i nā mea hoʻopili Polyphenol ke hāʻawi i nā pono olakino like me nā meaʻai waiwai polyphenol. ʻAʻole i hoʻoholo ʻia nā lāʻau kūpono a palekana hoʻi.

Nā pilikia kūpono a me nā hopena ʻē aʻe

Palekana nā meaʻai waiwai Polyphenol no ka hapa nui o ka poʻe.

ʻAʻole hiki i ka mea like ke ʻōlelo ʻia no nā mea hoʻopihapiha, kahi e hāʻawi ai i nā nui o nā polyphenols ʻoi aku ka nui ma mua o nā mea i loaʻa maʻamau i ka papaʻai olakino ().

Hōʻike nā haʻawina holoholona i nā mea kōkua polyphenol kiʻekiʻe e hiki ai ke hōʻino i nā puʻupaʻa, nā tumors, a me ke kaulike ʻole o nā pae hormonone thyroid. I nā kānaka, hopena paha lākou i ka nui o ka makaʻu o ka hahau a me ka make mua (,).

Hiki i kekahi mau mea hoʻopihapiha polyphenol-rich ke hui pū me ka momona o ka momona a i ʻole ke launa pū me nā lāʻau. ʻO kahi laʻana, hoʻemi paha lākou i ka hiki i kou kino ke komo i ka hao, thiamine, a i ʻole folate (,,).

Inā loaʻa iā ʻoe kahi maʻi kōkō a ke lawe nei ʻoe i nā lāʻau, ʻoi aku paha ka maikaʻi e kamaʻilio i kāu kauka e pili ana i nā polyphenol supplement ma mua o ka lawe ʻana iā lākou.

Eia kekahi, ʻo kekahi mau meaʻai momona polyphenol, e like me nā pī a me nā pī, e waiwai paha i nā haʻi ʻōlelo. Ke hoʻopau ʻia i ka nui, hiki i nā lektine ke kumu i nā ʻōnaehana digestive ʻoluʻolu ʻole, e like me ke kinoea, bloating, a me indigestion ().

Inā he pilikia kēia iā ʻoe, e hoʻowalewale a e ʻōpuʻu paha i kāu mau legume ma mua o ka ʻai ʻana iā lākou, no ka mea hiki i kēia ke kōkua i ka hōʻemi ʻana i ka ʻike lekona e 50% (44, 45).

ʻO nā meaʻai waiwai Polyphenol-waiwai e manaʻo ʻia he palekana no ka hapa nui o nā kānaka, ʻoiai ʻo nā mea hoʻopili ke kumu ʻoi aku ka pōʻino ma mua o ka maikaʻi. I mea e hoʻēmi ai i ke kōkō, ʻōhū, a me ka ʻai ʻole, e hoʻāʻo i ka hoʻohaʻahaʻa ʻana a i ʻole ke kupu ʻana o nā legume waiwai polyphenol ma mua o ka ʻai ʻana.

Ke laina lalo

ʻO nā Polyphenols kahi hui maikaʻi i nā meaʻai mea kanu he nui i hiki ke hoʻākoakoa ʻia i flavonoids, phenolic acid, polyphenolic amides, a me nā polyphenols ʻē aʻe.

Hiki iā lākou ke hoʻomaikaʻi i ka digestion, ka hana o ka lolo, a me nā pae kō kō, a me ka pale ʻana i nā maʻi koko, nā maʻi puʻuwai, a me kekahi mau maʻi maʻi maʻi.

Pono e noiʻi hou e ʻike i nā dosic supplement polyphenol pono a palekana.

No laila, no kēia manawa, ʻoi aku ka maikaʻi o ka hilinaʻi i nā meaʻai ma mua o nā mea hoʻopihapiha e hoʻonui ai i kāu lawe ʻana i kēia mau mea olakino.