Li-polyphenols ke eng? Mefuta, Melemo, le Mehloli ea Lijo

Litaba

• Li-polyphenols ke eng?
• Mefuta ea li-polyphenols
• Melemo ea bophelo bo botle ba polyphenols
• E ka fokotsa maemo a tsoekere maling
• E ka fokotsa menyetla ea lefu la pelo
• E ka thibela maqeba a mali
• E ka sireletsa khahlanong le mofetše
• E kanna ea khothaletsa ts'oaetso e phetseng hantle
• E kanna ea khothaletsa ts'ebetso ea boko
• Lijo tse nang le li-polyphenols tse ngata
• Litholoana
• Meroho
• Li-legume
• Linate le lipeo
• Lithollo
• Litlama le linoko
• Tse ling
• Ho thoe'ng ka polyphenol supplements?
• Likotsi tse ka bang teng le litla-morao
• Ntlha ea bohlokoa

Polyphenols ke sehlopha sa metsoako ea limela e fanang ka melemo e fapaneng ea bophelo bo botle.

Ho nahanoa hore ho ja li-polyphenol khafetsa ho matlafatsa tšilo ea lijo le bophelo bo botle ba boko, hape ho sireletsa khahlanong le lefu la pelo, lefu la tsoekere la mofuta oa 2, esita le mofetše o itseng.

Veine e khubelu, chokolete e lefifi, tee le monokotšoai ke e meng ea mehloli e tsebahalang haholo. Empa, lijo tse ling tse ngata le tsona li fana ka bongata ba metsoako ena.

Sengoliloeng sena se lekola tsohle tseo u hlokang ho li tseba ka li-polyphenol, ho kenyeletsoa le mehloli ea lijo.

Li-polyphenols ke eng?

Polyphenols ke sehlopha sa metsoako e fumanehang ka tlhaho lijong tsa limela, joalo ka litholoana, meroho, litlama, linoko, tee, chokolete e lefifi le veine.

Ba ka sebetsa joalo ka li-antioxidants, ho bolelang hore ba ka fokotsa li-radicals tse kotsi tse ka senyang lisele tsa hau le ho eketsa menyetla ea maemo a kang mofets'e, lefu la tsoekere le lefu la pelo ().

Ho nahanoa hore li-polyphenols li fokotsa ho ruruha, ho nahanoang hore ke sesosa sa mafu a mangata a sa foleng (,).

Mefuta ea li-polyphenols

Mefuta e fetang 8,000 ea li-polyphenol e fumanoe. Li ka aroloa ka lihlopha tse kholo tsa 4 (,):

• Li-flavonoids. Tsena li ikarabella bakeng sa 60% ea li-polyphenol tsohle. Mehlala e kenyelletsa quercetin, kaempferol, catechins le anthocyanins, tse fumanehang lijong tse kang liapole, eiee, chokolete e lefifi le k'habeche e khubelu.
• Phenolic acid. Sehlopha sena se ikarabella bakeng sa 30% ea li-polyphenol tsohle. Mehlala e kenyelletsa li-stilbenes le lignans, tse fumanehang haholo litholoana, meroho, lithollo le lipeo.
• Li-amide tsa polyphenolic. Sehlopha sena se kenyelletsa li-capsaicinoids ka pelepele le li-ahordide ka oats.
• Li-polyphenols tse ling. Sehlopha sena se kenyelletsa resveratrol ka veine e khubelu, ellagic acid ka monokotsoai, curcumin ka turmeric, le lignans lipeo tsa folaxe, peo ea sesame le lithollo tse felletseng.

Palo le mofuta oa li-polyphenol lijong li ipapisitse le lijo, ho kenyelletsa tšimoloho ea tsona, ho butsoa, ​​le hore na e lengoa joang, e tsamaisoa joang, e bolokoa le ho lokisoa joang.

Lisebelisoa tse nang le polyphenol le tsona lia fumaneha. Leha ho le joalo, li kanna tsa ba tlase ho feta lijo tse nang le polyphenol ().

Polyphenols ke metsoako e metle ea limela e nang le thepa ea antioxidant e ka u thusang ho phela hantle le ho itšireletsa mafung a fapaneng. Li ka aroloa ka li-flavonoids, phenolic acid, li-amino tsa polyphenolic le li-polyphenols tse ling.

Melemo ea bophelo bo botle ba polyphenols

Polyphenols e hokahantsoe le melemo e fapaneng ea bophelo bo botle.

E ka fokotsa maemo a tsoekere maling

Polyphenols e ka thusa ho fokotsa tsoekere ea mali, e leng se tlatsetsang kotsing e tlase ea lefu la tsoekere la mofuta oa 2.

Lebaka le leng ke hore li-polyphenols li ka thibela ho senyeha ha starch ho ba tsoekere e bonolo, ho theola menyetla ea li-spikes tsa tsoekere ea mali kamora ho ja ().

Metsoako ena e ka thusa ho hlasimolla sephiri sa insulin, hormone e hlokoang ho koala tsoekere e tsoang maling a hau ho ea liseleng tsa hau le ho boloka tsoekere ea mali e tsitsitse ().

Liphuputso tse fapaneng li tsoela pele ho hokahanya lijo tse nang le polyphenol ho fokotsa ho itima lijo ka tsoekere, mamello e phahameng ea tsoekere, le keketseho ea kutlo ea insulin - lisosa tsohle tsa bohlokoa tsa ho fokotsa menyetla ea lefu la tsoekere la mofuta oa 2.

Phuputsong e 'ngoe, batho ba jang lijo tse nang le polyphenol tse nang le phepo e phahameng ba bile le kotsi e ka tlase ho 57% ea ho ba le lefu la tsoekere la mofuta oa 2 ho feta lilemo tse 2-4, ha ho bapisoa le ba jang tse tlase haholo).

Har'a li-polyphenols, lipatlisiso li fana ka maikutlo a hore li-anthocyanins li ka fana ka phello e matla ka ho fetesisa ea antabiabetic. Li tloaetse ho fumanoa lijong tse khubelu, tse pherese le tse putsoa, ​​joalo ka monokotšoai, li-currants le morara (,).

E ka fokotsa menyetla ea lefu la pelo

Ho eketsa li-polyphenols lijong tsa hau ho ka ntlafatsa bophelo bo botle ba pelo.

Litsebi li lumela hore sena se bakoa haholo ke lithibela-mafu tsa polyphenols, tse thusang ho fokotsa ho ruruha ho sa foleng, sesosa sa kotsi sa lefu la pelo (,,).

Litlhahlobo tse peli tsa morao-rao li hokahanya polyphenol e tlatsetsang ho fokotsa khatello ea mali le li-cholesterol tsa LDL (tse mpe), hammoho le cholesterol e phahameng ea HDL (e ntle),,).

Tlhahlobo e 'ngoe e fumane kotsi e tlase ea 45% ea lefu ho tsoa ho lefu la pelo ho ba nang le maemo a phahameng a enterolactone, e leng letšoao la phepelo ea lignan. Lignans ke mofuta oa polyphenol o fumanehang peo ea folaxe le lithollo kaofela).

E ka thibela maqeba a mali

Polyphenols e ka fokotsa menyetla ea ho ba le mali.

Ho koala mali ho etsoa ha liplatelete tse potolohang maling a hao li qala ho kopana. Ts'ebetso ena e tsejoa e le pokello ea platelet mme e na le thuso ho thibela ho tsoa mali ho feteletseng.

Leha ho le joalo, palo e fetelletseng ea platelet e ka baka maqeba a mali, a ka bang le litlamorao tse mpe bophelong, ho kenyelletsa le vein thrombosis, stroke le embolism ea pulmonary embolism ().

Ho ea ka li-test-tube le lithuto tsa liphoofolo, polyphenols e ka thusa ho fokotsa ts'ebetso ea platelet aggregation, ka tsela eo e thibela ho theoa hoa mali (,,).

E ka sireletsa khahlanong le mofetše

Lipatlisiso li lula li hokahanya lijo tse nang le lijo tsa limela le kotsi e tlase ea mofetše, mme litsebi tse ngata li lumela hore li-polyphenols ke tsona tse ikarabellang ho sena (, 21,).

Polyphenols e na le litlamorao tse matla tsa antioxidant le anti-inflammatory, tseo ka bobeli li ka bang molemo bakeng sa thibelo ea mofets'e (23).

Tlhahlobo ea morao-rao ea lithuto tsa "tube-test" e fana ka maikutlo a hore li-polyphenols li ka thibela kholo le kholo ea lisele tse fapaneng tsa mofets'e (,).

Ho batho, lithuto tse ling li amahanya matšoao a phahameng a mali a polyphenol a kenang kotsing e tlase ea mofetše oa matsoele le oa senya, ha a mang a sa fumane litlamorao. Ka hona, ho hlokahala lithuto tse ngata pele ho ka etsoa liqeto tse matla ().

E kanna ea khothaletsa ts'oaetso e phetseng hantle

Polyphenols e ka thusa ts'oaetso ka ho khothaletsa kholo ea libaktheria tse nang le molemo ha e ntse e sireletsa tse kotsi (,).

Mohlala, bopaki bo fana ka maikutlo a hore lihlahisoa tse ngata tsa tee tse nang le polyphenol li ka khothaletsa kholo ea bifidobacteria e molemo ().

Ka mokhoa o ts'oanang, green tea polyphenols e ka thusa ho loants'a libaktheria tse kotsi, ho kenyelletsa C. fapane, E. Coli, le SalmonellaHape, le ho ntlafatsa matšoao a lefu la peptic ulcer (PUD) le lefu la ho ruruha ha mala (IBD) (,).

Ntle le moo, bopaki bo hlahang bo supa hore li-polyphenols li ka thusa li-probiotic hore li atlehe le ho phela. Tsena ke libaktheria tse molemo tse hlahang lijong tse itseng tse lomositsoeng 'me li ka nkoa ka mokhoa oa tlatsetso. Leha ho le joalo, lipatlisiso tse ling lia hlokahala ().

E kanna ea khothaletsa ts'ebetso ea boko

Lijo tse nang le polyphenol li ka matlafatsa mohopolo le mohopolo oa hau.

Phuputso e 'ngoe e tlaleha hore ho noa lero la morara, leo ka tlhaho le nang le polyphenols, ho thusitseng haholo ho matlafatsa mohopolo ho batho ba baholo ba nang le ho holofala kelellong ka nako e ka etsang libeke tse 12 ().

Ba bang ba fana ka maikutlo a hore cocoa flavanols e ka ntlafatsa phallo ea mali bokong mme ea hokahanya li-polyphenol tsena le ntlafatso ea memori ea ts'ebetso le tlhokomelo (,,,).

Ka mokhoa o ts'oanang, semela se nang le polyphenol se ruileng Ginkgo biloba e bonahala e matlafatsa mohopolo, ho ithuta le ho tsepamisa mohopolo. E boetse e hokahantsoe le ts'ebetso e ntlafalitsoeng ea boko le mohopolo oa nako e khuts'oane ho ba nang le 'dementia').

Polyphenols e ka thusa ho thibela mali, ho fokotsa tsoekere ea mali le ho fokotsa kotsi ea lefu la pelo. Li kanna tsa khothaletsa tšebetso ea boko, tsa ntlafatsa tšilo ea lijo, tsa fana ka tšireletso khahlano le mofetše, leha ho hlokahala lipatlisiso tse ling.

Lijo tse nang le li-polyphenols tse ngata

Le ha tee, chokolete e lefifi, veine e khubelu le monokotsoai e kanna ea ba mehloli e tsebahalang haholo ea li-polyphenol, lijo tse ling tse ngata le tsona li na le metsoako e mengata ea melemo.

Lijo tse 75 tse ruileng ka ho fetisisa ho li-polyphenols, li thathamisitsoe ke sehlopha ().

Litholoana

• liapole
• liapolekose
• li-chokeberries tse ntšo
• li-currants tse ntšo le tse khubelu
• li-elderberries tse ntšo
• morara o motšo
• maberebere a matsó
• li-blueberries
• cherries
• morara
• morara
• sirilamunu
• li-nectarine
• liperekisi
• Lipere
• kharenate
• plums
• tse tala
• fragole

Meroho

• artichokes
• asparagase
• broccoli
• lihoete
• endive
• litapole
• chicory e khubelu
• lettuce e khubelu
• eiee e khubelu le e mosehla
• sepinichi
• shallots

Li-legume

• linaoa tse ntšo
• tempeh
• tofu
• Litholoana tsa soya
• Nama ea soya
• lebese la soya
• yoghurt ea soya
• linaoa tse tšoeu

Linate le lipeo

• lialmonde
• matsoele
• makotomane
• peo ea folaxe
• pecans
• makotomane

Lithollo

• habore
• rye
• koro e felletseng

Litlama le linoko

• caraway
• peo ea celery
• sinamone
• cloves
• kumine
• phofo ea khari
• basil e omisitsoeng
• marjoram e omisitsoeng
• parsley e omisitsoeng
• peppermint e omisitsoeng
• lerumo le omisitsoeng
• lemon verbena
• Mexico oregano
• rosemary
• bohlale
• naleli ea linaleli
• thyme

Tse ling

• tee e ntšo
• capers
• cocoa phofo
• kofi
• tsokolate e lefifi
• ginger
• tee e tala
• mehloaare le oli ea mohloaare
• oli e betiloeng
• veine e khubelu
• asene

Ho kenyelletsa lijo tse tsoang ho e 'ngoe le e' ngoe ea likarolo tsena lijong tsa hau ho u fa li-polyphenol tse fapaneng.

Lijo tse ngata tsa limela ka tlhaho li na le li-polyphenols tse ngata. Ho kenyelletsa mefuta e fapaneng ea lijo tsena lijong tsa hau ke leano le letle la ho matlafatsa phepo ea hau ea limatlafatsi tsena tse molemo.

Ho thoe'ng ka polyphenol supplements?

Lisebelisoa li na le monyetla oa ho fana ka tekanyo e lumellanang ea polyphenols. Leha ho le joalo, li boetse li na le litšitiso tse 'maloa tse ka bang teng.

Ntlha ea pele, li-supplement ha li e-so bontšoe ka mokhoa o ts'oanang ho fana ka melemo e ts'oanang le lijo tse nang le polyphenol, 'me ha li na tse ling tsa metsoako e meng ea semela e nang le molemo eo hangata e fumanoang lijong tse felletseng.

Ho feta moo, li-polyphenols li bonahala li sebetsa hantle ha li sebelisana le limatlafatsi tse ling tse ngata tse fumanehang ka tlhaho lijong. Hajoale ha ho hlake hore na li-polyphenol tse ikhethileng, joalo ka tse li-supplement, li sebetsa hantle joalo ka tse fumanoang lijong (,).

Qetellong, litlatsetso tsa polyphenol ha li laoloe, 'me tse ngata li na le litekanyetso tse fetang makhetlo a 100 ho feta tse lijong. Ho hlokahala lipatlisiso tse ling ho theha litekanyo tse bolokehileng le tse sebetsang, 'me ha ho hlake hore na litekanyetso tsena tse kholo li na le molemo (,).

Lisebelisoa tsa polyphenol li kanna tsa se fane ka melemo e tšoanang ea bophelo bo botle joaloka lijo tse nang le polyphenol. Litekanyetso tse sebetsang le tse bolokehileng ha li so tsejoe.

Likotsi tse ka bang teng le litla-morao

Lijo tse nang le polyphenol li sireletsehile ho batho ba bangata.

Ho ka se buuoe se tšoanang ka li-supplement, tse atisang ho fana ka li-polyphenols tse ngata haholo ho feta tse fumanehang lijong tse phetseng hantle ().

Liphuputso tsa liphoofolo li bontša hore li-supplement tse phahameng tsa polyphenol li ka baka tšenyo ea liphio, lihlahala le ho se leka-lekane ha lihomone tsa qoqotho. Ho batho, li kanna tsa baka kotsi e eketsehileng ea ho otloa ke seterouku le lefu la pele ho nako (,).

Mefuta e meng e tlatsetsang ea polyphenol e ka sebelisana le ho monya limatlafatsi kapa ea sebelisana le meriana. Mohlala, li ka fokotsa bokhoni ba mmele oa hau ba ho monya tšepe, thiamine, kapa folate (,,).

Haeba u na le khaello ea limatlafatsi kapa u noa meriana, ho ka ba molemo ho bua le mofani oa tlhokomelo ea bophelo mabapi le li-supplement tsa polyphenol pele u li noa.

Ntle le moo, lijo tse ling tse nang le polyphenol tse ngata, joalo ka linaoa le lierekisi, li kanna tsa ba le lectin e ngata. Ha e sebelisoa ka bongata, li-lectin li ka baka matšoao a sa thabiseng a tšilo ea lijo, joalo ka khase, ho ruruha le ho se sebetse ().

Haeba ena ke bothata ho uena, leka ho inela kapa ho hlahisa limela tsa hau tsa peo pele u li ja, kaha sena se ka thusa ho fokotsa sehlahisoa sa lectin ho fihlela ho 50% (44, 45).

Lijo tse nang le polyphenol li nkoa li sireletsehile ho batho ba bangata, ha li-supplement li ka baka kotsi ho feta botle. Ho fokotsa khase, ho ruruha le ho se sebetse hantle, leka ho inela kapa ho hlahisa limela tse nang le polyphenol pele o li ja.

Ntlha ea bohlokoa

Polyphenols ke metsoako e molemo lijong tse ngata tsa limela tse ka aroloang ka li-flavonoids, phenolic acid, li-polyphenolic amides le li-polyphenols tse ling.

Li ka ntlafatsa tšilo ea lijo, tšebetso ea boko, le tsoekere maling, hape tsa sireletsa khahlanong le maqeba a mali, lefu la pelo le mofetše o itseng.

Liphuputso tse ling lia hlokahala ho khetholla lipalo tsa polyphenol tse tlatsetsang le tse bolokehileng.

Ka hona, hajoale, ho molemo ho itšetleha ka lijo ho fapana le litlatsetso ho matlafatsa tšebetso ea hau ea metsoako ena e phelisang hantle.