Nā Meaʻai Top me Polyphenols

Anter

• He aha nā polyphenols?
• 1. Nā ʻūlū a me nā mea ʻono ʻē aʻe
• 2. ʻO ka pauka koko a me ka kokoleka pouli
• 3. Berry
• 4. Nā hua hua ʻole
• 5. Nā pī
• 6. Nut
• 7. Nā mea kanu
• 8. ʻoypala
• 9. Kī ʻeleʻele a me ʻōmaʻomaʻo
• 10. Waina ʻulaʻula
• Nā pilikia kūpono a me nā pilikia
• Lawe aku

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

He aha nā polyphenols?

ʻO nā Polyphenols he micronutrients e loaʻa iā mākou ma o kekahi mau mea kanu i kanu ʻia. Ua piha lākou me nā antioxidant a me nā pono olakino hiki. Manaʻo ʻia he hiki i nā polyphenols ke hoʻomaikaʻi a kōkua paha i ka mālama ʻana i nā pilikia digestion, nā pilikia o ke kaupaona ʻana, ka maʻi kō, ka maʻi neurodegenerative, a me nā maʻi maʻi ʻōpū.

Hiki iā ʻoe ke kiʻi i nā polyphenols ma ka ʻai ʻana i nā meaʻai i loko o lākou. Hiki iā ʻoe ke lawe i nā mea hoʻopiha, i hele mai i ka pauka a me nā capsule.

Loaʻa paha i nā Polyphenols kekahi mau hopena ʻaoʻao i makemake ʻole ʻia. ʻO kēia mau mea maʻamau ke lawe nei i nā mea hoʻopili polyphenol ma kahi o ka lawe maʻamau ʻana iā lākou ma o ka meaʻai. ʻO ka hopena ʻaoʻao maʻamau me nā ʻike ʻepekema ikaika loa ka hiki no nā polyphenols i.

ʻO nā kumu e hoʻohuli i ka hana o nā polyphenols i ke kino e komo pū me ka metabolism, lawe ʻōpū, a me ka bioavailability o ka polyphenol. ʻOiai ʻoi aku paha ka nui o nā pae polyphenol kiʻekiʻe ma mua o kekahi mau meaʻai, ʻaʻole ia he manaʻo no ka lawe ʻia ʻana a hoʻohana ʻia i nā helu kiʻekiʻe.

E heluhelu e aʻo i ka ʻike polyphenol o nā meaʻai he nui. Inā ʻaʻole i ʻōlelo ʻia, hāʻawi ʻia nā helu āpau i nā milligrams (mg) no 100 mau gram (g) o ka meaʻai.

1. Nā ʻūlū a me nā mea ʻono ʻē aʻe

I loko o kahi i ʻike ʻia he 100 mau meaʻai momona loa i nā polyphenols, ua puka aʻe nā cloves i luna. Loaʻa i nā Cloves he 15,188 mg polyphenols no 100 g cloves. Aia kekahi mau kau ʻē aʻe me nā kūlana kiʻekiʻe pū kekahi. Hoʻopili kēia i ka peppermint maloʻo, i hoʻonohonoho ʻia i ka lua me 11,960 mg polyphenols, a me ka anise hōkū, i loaʻa i ke kolu me 5,460 mg.

Kūʻai no nā cloves ma ka pūnaewele.

2. ʻO ka pauka koko a me ka kokoleka pouli

ʻO ka pauka Cocoa ka meaʻai i ʻike ʻia, me 3,448 mg polyphenols ma 100 g o ka pauka. ʻAʻole ia he mea pūʻiwa i ka hina ʻana o ke kokoleka pouli ma hope o ka papa inoa a koho ʻia i ka walu me 1,664 mg. Aia nō ka kokoleka waiū ma ka papa inoa, akā ma muli o ka ʻiʻo kakaʻu haʻahaʻa, hāʻule nui i lalo i ka papa inoa ma ka helu 32.

E ʻike i kahi koho o ka palaoa koko a me kokoleka pouli ma ka pūnaewele.

3. Berry

Nui nā ʻano hua like ʻole i nā polyphenols.Hoʻopili kēia i nā hua a makemake maʻalahi ʻia e like me:

• blueberry highbush, me 560 mg polyphenols
• ʻeleʻele, me 260 mg polyphenols
• strawberries, me 235 mg polyphenols
• raspberry ʻulaʻula, me 215 mg polyphenols

ʻO ka berry me nā polyphenols nui? ʻO ka chokeberry ʻeleʻele, ka mea i ʻoi aku ma mua o 100 g.

4. Nā hua hua ʻole

ʻAʻole nā ​​hua wale nā ​​hua me ka nui o nā polyphenols. Wahi a ka American Journal of Clinical Nutr, he helu nui o nā hua i loaʻa ka nui o nā polyphenols. Pākuʻi ʻia kēia mau mea:

• nā currants ʻeleʻele, me 758 mg polyphenols
• plums, me 377 mg polyphenols
• nā cherry momona, me 274 mg polyphenols
• 'ohia, me nā 136 mg polyphenols

ʻO nā wai hua e like me ka wai ʻāpala a me ka wai pomeraite pū kekahi me nā helu kiʻekiʻe o kēia micronutrient.

5. Nā pī

Loaʻa i nā pīni ka nui o nā pono kūpono, no laila, ʻaʻole ia he mea kupanaha no ka loaʻa maʻamau o nā polyphenols hefty. Loaʻa i nā pīniʻeleʻele a me nā pīni keʻokeʻo. ʻO nā pīni ʻeleʻele he 59 mg no 100 g, a ʻo nā pīni keʻokeʻo he 51 mg.

Kūʻai no nā pīni maʻaneʻi.

6. Nut

Hiki ke kiʻekiʻe i nā huaʻai i ka waiwai caloric, akā hoʻopili lākou i kahi punch nutritional ikaika. ʻAʻole wale lākou i piha i ka protein; kekahi o nā hua hua i loaʻa i ka kiʻekiʻe polyphenol maʻiʻo.

Ua loaʻa i kekahi nā pae nui o nā polyphenols i kahi helu o nā hua maka a me ka pūlehu ʻia. ʻO nā hua kiʻekiʻe i nā polyphenols e komo pū ana:

• hazelnuts, me 495 mg polyphenols
• nā walnuts, me 28 mg polyphenols
• ʻalemona, me 187 mg polyphenols
• pecans, me 493 mg polyphenols

Kūʻai i nā nati ma ka pūnaewele.

7. Nā mea kanu

Nui nā mea kanu i loaʻa i nā polyphenols, ʻoiai ʻoi aku ka liʻiliʻi ma mua o ka hua. ʻO nā mea ʻai me nā helu kiʻekiʻe o nā polyphenols e komo pū ana:

• artichokes, me 260 mg polyphenols
• chicory, me 166-235 mg polyphenols
• onions ʻulaʻula, me 168 mg polyphenols
• spinach, me 119 mg polyphenols

8. ʻoypala

ʻO Soy, i nā ʻano ʻano like ʻole a me nā pae, o kēia micronutrient waiwai. Loaʻa kēia mau ʻano:

• soya tempeh, me 148 mg polyphenols
• ka palaoa soy, me 466 mg polyphenols
• tofu, me 42 mg polyphenols
• soya yogurt, me 84 mg polyphenols
• kupu mai ka soybean, me 15 mg polyphenols

Kūʻai mai i ka palaoa soy ma aneʻi.

9. Kī ʻeleʻele a me ʻōmaʻomaʻo

Makemake e hoʻoluliluli? Ma waho aʻe o nā hua momona, nā nati, a me nā mea kanu, loaʻa i nā mea ʻelua he nui o nā polyphenols. ʻO nā uaki ʻeleʻele me ka 102 mg polyphenols no 100 milliliter (mL), a he 89 mg ke kī ʻōmaʻomaʻo.

E ʻike i nā tī ʻeleʻele a me nā tī ʻōmaʻomaʻo ma ka pūnaewele.

10. Waina ʻulaʻula

Inu ka poʻe he nui i ke kīʻaha o ka waina ʻulaʻula i kēlā me kēia pō no nā antioxidant. Hāʻawi ka i ka waina ʻulaʻula i kēlā helu antioxidant. Loaʻa i ka waina ʻulaʻula he 101 mg polyphenols ma 100 mL. ʻO Rosé a me ka waina keʻokeʻo, ʻoiai ʻaʻole maikaʻi, aia nō i kahi ʻāpana polyphenols maikaʻi, me 100 mL o kēlā me kēia mea ma kahi o 10 mg polyphenols.

Nā pilikia kūpono a me nā pilikia

Aia kekahi mau pilikia a me nā pilikia e pili ana i nā polyphenols. ʻO kēia mau mea e pili nui loa ʻia me ka lawe ʻana i nā mea hoʻopili polyphenol. Pono nā noiʻi hou e loiloi i ka makaʻu maoli o kēia mau pilikia, i hoʻopili ʻia:

• hopena carcinogenic
• genotoxicity
• nā pilikia thyroid
• hana estrogenic i isoflavones
• nā launa pū me nā lāʻau lapaʻau ʻē aʻe

Lawe aku

ʻO nā polyphenols he micronutrients mana e pono ai ko mākou kino. He nui nā pono olakino i hiki iā lākou ke hāʻawi i ka pale mai ka hoʻomohala ʻia ʻana o nā maʻi ʻaʻai, maʻi maʻi maʻi, osteoporosis, a me ka maʻi kō. ʻOi aku ka maikaʻi e hoʻopau i nā polyphenols ma o nā meaʻai kūlohelohe i loko o lākou, ma kahi o ma o nā mea hoʻoliʻiliʻi i hana ʻia, i hiki mai me nā hopena ʻē aʻe. Inā ʻoe e lawe i nā mea hoʻopihapiha, e hōʻoia e hana ʻia ia mai kahi ʻoihana kaulana me ka sourcing kiʻekiʻe kiʻekiʻe.