Lijo tse holimo tse nang le Polyphenols

Litaba

• Li-polyphenols ke eng?
• 1. Li-clove le linoko tse ling
• 2. Poko ea cocoa le chokolete e lefifi
• 3. Monokotšoai
• 4. Litholoana tse seng tsa melee
• 5. Linaoa
• 6. Linate
• 7. Meroho
• 8. Soy
• 9. Tee e ntšo le e tala
• 10. Veine e khubelu
• Likotsi le mathata a ka bang teng
• Tsa Tsau-tsau

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

Li-polyphenols ke eng?

Li-polyphenols ke li-micronutrients tseo re li fumanang lijong tse itseng tse thehiloeng limela. Li tletse li-antioxidants le melemo e ka bang teng ea bophelo bo botle. Ho nahanoa hore li-polyphenol li ka ntlafatsa kapa tsa thusa ho sebetsana le mathata a tšilo ea lijo, mathata a ho laola boima ba 'mele, lefu la tsoekere, lefu la methapo le mafu a pelo.

U ka fumana li-polyphenol ka ho ja lijo tse nang le tsona. U ka nka li-supplements, tse tlang ka mefuta ea phofo le capsule.

Polyphenols e kanna ea ba le litla-morao tse 'maloa tse sa batleheng, leha ho le joalo. Tsena li atile haholo ha ho nkuoa litlatsetso tsa polyphenol ho fapana le ho li fumana ka tlhaho lijong. Litla-morao tse tloaelehileng ka ho fetisisa ka bopaki bo matla ba mahlale ke monyetla oa li-polyphenols ho.

Lintho tse susumetsang tšebetso ea li-polyphenol 'meleng li kenyelletsa metabolism, ho monya mala, le bioavailability ea polyphenol. Le ha lijo tse ling li ka ba le li-polyphenol tse phahameng ho feta tse ling, sena ha se bolele hore li ananeloa le ho sebelisoa ka sekhahla se phahameng.

Bala ho ithuta ka polyphenol e nang le lijo tse ngata. Ntle le ha ho boletsoe ka hosele, lipalo tsohle li fanoa ka limiligrama (mg) ka ligrama tse 100 (g) tsa lijo.

1. Li-clove le linoko tse ling

Ho seo ho fumanoeng lijo tse 100 tse ruileng ka ho fetisisa ho li-polyphenol, li-clove li ile tsa tsoa ka holimo. Li-clove li ne li na le li-polyphenol tse 15,188 mg ka kakaretso ho 100 g ea li-clove. Ho bile le li-seasoning tse ling tse 'maloa tse nang le maemo a phahameng, hape. Tsena li ne li kenyelletsa peppermint e omisitsoeng, e maemong a bobeli ka 11,960 mg polyphenols, le anise ea linaleli, e ileng ea tla ka boraro ka 5,460 mg.

Reka li-clove inthaneteng.

2. Poko ea cocoa le chokolete e lefifi

Koae ea cocoa e ne e khetholloa ka lijo, e nang le li-polyphenols tse 3,448 mg ka 100 g ea phofo. Ha ho makatse hore tsokolate e lefifi e oetse morao lenaneng mme e behiloe boemong ba borobeli ka 1,664 mg. Tsokolate ea lebese le eona e teng lenaneng, empa ka lebaka la bokae ba eona bo tlase ba cocoa, e oela tlase lenaneng ka nomoro ea 32.

Fumana khetho ea phofo ea cocoa le chokolete e lefifi inthaneteng.

3. Monokotšoai

Mefuta e mengata e fapaneng ea monokotsoai e na le li-polyphenol tse ngata.Tsena li kenyelletsa monokotsoai o tsebahalang le o fumanehang habonolo joalo ka:

• highbush blueberries, e nang le 560 mg polyphenols
• monokotšoai o motšo, o nang le li-polyphenols tse 260 mg
• fragole, e nang le 235 mg polyphenols
• tse tala tse khubelu, tse nang le 215 mg polyphenols

Monokotšoai o nang le li-polyphenols tse ngata? Black chokeberry, e nang le tse fetang 100 g.

4. Litholoana tse seng tsa melee

Monokotšoai hase oona feela litholoana tse nang le li-polyphenol tse ngata. Ho latela American Journal of Clinical Nutrition, litholoana tse ngata li na le li-polyphenol tse ngata. Tsena li kenyelletsa:

• batsho currants, le 758 mg, polyphenols
• plums, e nang le 377 mg polyphenols
• di-cherries tse monate, tse nang le 274 mg polyphenols
• liapole, tse nang le li-polyphenols tse 136 mg

Maro a litholoana joaloka lero la apole le lero la kharenate le ona a na le linomoro tse ngata tsa limatlafatsi tsena.

5. Linaoa

Linaoa li na le palo e kholo ea melemo ea phepo e nepahetseng, ka hona ha ho makatse hore ka tlhaho ba na le litekanyetso tse phahameng tsa polyphenols. Linaoa tse ntšo le linaoa tse tšoeu ka ho khetheha li na le. Linaoa tse ntšo li na le 59 mg ka 100 g, 'me linaoa tse tšoeu li na le 51 mg.

Reka linaoa mona.

6. Linate

Linate li ka ba le boleng bo phahameng ba `` caloric '' empa li paka mokotla o matla oa phepo. Hase feela hore li tletse liprotheine; linate tse ling le tsona li na le polyphenol e ngata.

E 'ngoe e fumane li-polyphenols tse ngata ka bongata ba linate tse tala le tse halikiloeng. Linate tse nang le li-polyphenols li kenyelletsa:

• makotomane, a nang le li-polyphenols tse 495 mg
• walnuts, e nang le 28 mg polyphenols
• lialmonde, tse nang le 187 mg polyphenols
• li-pecans, tse nang le li-polyphenols tse 493 mg

Reka linate inthaneteng.

7. Meroho

Ho na le meroho e mengata e nang le polyphenols, leha hangata e na le litholoana tse tlase. Meroho e nang le lipalo tse phahameng tsa polyphenols e kenyelletsa:

• artichokes, e nang le li-polyphenols tse 260 mg
• chicory, e nang le 166-235 mg polyphenols
• liiee tse khubelu, tse nang le li-polyphenols tse 168 mg
• spinach, e nang le li-polyphenols tse 119 mg

8. Soy

Soy ka mefuta eohle ea eona le mekhahlelo ea eona ea micronutrient ena ea bohlokoa. Mefuta ena e kenyelletsa:

• soy tempeh, e nang le 148 mg polyphenols
• phofo ea soya, e nang le li-polyphenols tse 466 mg
• tofu, e nang le 42 mg polyphenols
• yoghurt ea soya, e nang le 84 mg polyphenols
• Limela tsa soya, tse nang le 15 mg polyphenols

Reka phofo ea soya mona.

9. Tee e ntšo le e tala

U batla ho e sisinya? Ntle le litholoana tse nang le fiber e ngata, linate le meroho, ka bobeli li na le li-polyphenols tse ngata. Lioache tsa tee e ntšo li na le li-polyphenols tse 102 mg ka 100 milliliters (mL), 'me tee e tala e na le 89 mg.

Fumana li-tea tse ntšo le li-tea tse tala inthaneteng.

10. Veine e khubelu

Batho ba bangata ba noa khalase ea veine e khubelu bosiu bo bong le bo bong bakeng sa li-antioxidants. Veine e khubelu e kenya letsoho ho palo eo ea antioxidant. Veine e khubelu e na le kakaretso ea 101 mg polyphenols ka 100 mL. Rosé le veine e tšoeu, leha li se na thuso, li ntse li na le chunk e ntle ea polyphenols, e nang le 100 mL ea e 'ngoe le e' ngoe e nang le li-polyphenols tse 10 mg.

Likotsi le mathata a ka bang teng

Ho na le likotsi le mathata a amanang le polyphenols. Tsena li bonahala li amana haholo le ho nka li-supplement tsa polyphenol. Ho hlokahala lipatlisiso tse ling ho lekola kotsi ea mathata ana, a kenyeletsang:

• litla-morao tsa kankere
• genotoxicity
• mathata a qoqotho
• Ketsahalo ea estrogenic ho li-isoflavones
• ho sebelisana le meriana e meng ea ngaka

Tsa Tsau-tsau

Polyphenols ke li-micronutrients tse matla tseo 'mele oa rona o li hlokang. Ba na le melemo e mengata ea bophelo bo botle e ka fanang ka tšireletso ho tsoa nts'etsopele ea mofetše, lefu la pelo, lefu la masapo le lefu la tsoekere. Ho molemo ho ja li-polyphenol ka lijo tse nang le tsona ka tlhaho, ho fapana le li-supplement tse entsoeng ka maiketsetso, tse ka bang le litlamorao tse ngata. Haeba u nka li-supplement, etsa bonnete ba hore li entsoe ho tsoa k'hamphaning e nang le botumo bo botle e nang le boleng bo holimo ba ho fumana.