A cikin duniyar jin daɗi, da alama akwai sabon buzzword kowace rana. Idan ba mu yayyafa adaptogens a cikin smoothies ɗinmu ko ƙara collagen zuwa kofi ɗinmu ba, to muna ƙoƙarin yin azumi na ɗan lokaci ko yin bama-bamai. Kuma yayin da wasu yanayin jin daɗin rayuwa sun ɗan fi sauran, mun ji abubuwa da yawa game da polyphenols kwanan nan. Kuma wannan yanki ɗaya ne wanda kimiyya ta bayyana a sarari: Waɗannan mahadi masu kyau don ku tabbas sun cancanci ƙarawa a cikin abincin ku. Ga abin da kuke buƙatar sani.
Ashirin20Na farko, menene polyphenols? Polyphenols sune mahadi waɗanda ke da yawa a cikin tsire-tsire waɗanda suka kasance abin da ke da alhakin yawancin sha'awar kimiyya saboda yuwuwar su ga fa'idodin kiwon lafiya. Summer Yule, MS, RDN , ya gaya mana. Akwai nau'ikan polyphenols da yawa (over 8,000 daban-daban An gano) amma kuna iya riga kun saba da wasu daga cikinsu, kamar flavonoids da ake samu a cikin berries.
Kuma me ya sa suke da kyau a gare ku? Cin abinci na abinci mai arzikin polyphenols na dogon lokaci an danganta shi da raguwar haɗarin wasu yanayin kiwon lafiya na yau da kullun (kamar nau'in ciwon sukari na 2 kuma cututtukan zuciya da jijiyoyin jini ), da kuma rage haɗarin mace-mace duka, in ji Yule. A hakika, ku 2013 karatu aka buga a cikin Jaridar Abinci ya sami alaƙa tsakanin babban amfani da polyphenol da raguwar kashi 30 cikin ɗari a cikin mace-mace a cikin tsofaffi. Ba ma kunya ba. Amma kamar yadda Jeje noval , PhD, RDN da mataimakin farfesa a Makarantar Harkokin Kiwon Lafiyar Jami'ar Loma Linda, ya nuna, ba kawai polyphenols kadai ke haifar da waɗannan sakamako masu kyau ba. Polyphenols suna aiki tare da duk sauran abubuwan gina jiki a cikin tushen abinci na tushen shuka don samar da tasirin kariyar haɗin gwiwa akan jikin mutum.
Polyphenols nawa zan samu a rana? Polyphenols ba su da mahimmancin abinci mai gina jiki, wanda ke nufin cewa babu abubuwan da aka tsara na abincin abincin da aka saita don su. Maimakon a mai da hankali kan yawan shan polyphenol na yau da kullun, ina ƙarfafa mutane su mai da hankali kan ƙara yawan 'ya'yan itatuwa da kayan marmari na yau da kullun zuwa abinci takwas zuwa goma, in ji Noval. Shirya don samun koshi?
yadda ake kawar da gashin fuska maras so a dabi'ance
Ashirin20Abinci 8 Masu Wadatar Polyphenols
1. Dark cakulan. Yin alfahari da 1,664 MG na polyphenols a kowace hidima, muna shakka muna amfani da wannan a matsayin uzuri don shiga cikin ƴan murabba'ai na abubuwan duhu don kayan zaki yau da dare (kawai kada ku yi hauka-sukari ba shi da kyau a gare ku, ku tuna. ?).
2. Hazelnuts. Duk da yake duk kwayoyi sun ƙunshi polyphenols, hazelnuts suna saman jerin tare da 495 MG kowace hidima (biyan pecans da almonds).
3. Cherry. Kun riga kun san cewa wannan 'ya'yan itacen tart na iya taimaka muku barci, amma kun san cewa shi ma gidan wutar lantarki ne na polyphenols? Tare da 274 MG a kowace hidima, za mu ɗauki ƙarin nau'ikan waɗannan a kasuwar manoma wannan karshen mako. (Kuma mafi duhu cherries mafi kyau, bisa ga nazarin 2012 a cikin Jaridar Kimiyyar Noma .)
halaye na alamar capricorn
4. Artichoke. Tare da 260 MG na polyphenols a kowace hidima, babu wani dalili mafi kyau don bulala waɗannan gasasshen gasassun artichokes tare da tafarnuwa aioli.
5. Gari. Abincin rani da muka fi so yana alfahari da 235 MG na polyphenols a kowace hidima. Tsaya ga kwayoyin berries idan zai yiwu, tun da waɗannan mutane suna da yawa Rukunin Ayyukan Muhalli na ƙazanta dozin .
6. Kofi. Mafi kyau. Labarai. Har abada. Kofin joe na safiya yana da 214 MG na waɗannan antioxidants a kowace hidima. Kawai ku nisanci ƙara sukari da kirim ɗin da ba kiwo ba, wanda a zahiri zai iya haifar da mummunan tasirin polyphenol na kofi, a cewar karatu a da Jaridar Abinci .
7. Jajayen inabi. Cire wancan - wannan ma ya fi kyau labari. Yayin da 'ya'yan itacen ya ƙunshi 169 MG na polyphenols a kowace hidima, jan giya yana da 101 MG. Za mu ɗauki wani gilashin merlot, don Allah. Lura: Ana samun polyphenols a cikin fatun inabi ja-koren inabi (amfani da farin giya) suna da MG 10 kawai na polyphenols a kowace hidima.
8. Alayyahu. Ƙara wasu daga cikin waɗannan koren ganye zuwa salatin ku don ƙarin 119 MG na polyphenols kowace hidima. Bugu da ƙari, nauyin kayan abinci masu kyau da bitamin, ba shakka.
Adadin polyphenols a kowace hidima, bisa ga Jaridar Turai na Abincin Abinci .
wace tasha ce gasar Olympics
LABARI: Abubuwa 10 da yakamata kowacce mace taci gaba da ci
