Top Foods na Polyphenols

Ndinaya

• Gịnị bụ polyphenols?
• 1. Cloves na oge ndi ozo
• 2. Cocoa ntụ ntụ na chocolate ọchịchịrị
• 3. Tomato
• 4. Mkpụrụ osisi na-abụghị beri
• 5. Agwa
• 6. Mkpụrụ
• 7. Akwụkwọ nri
• 8. Soy
• 9. Ihe oji na ndu tii
• 10. Mmanya na-acha ọbara ọbara
• Ihe egwu na nsogbu
• Wepụ ya

Anyị gụnyere ngwaahịa anyị chere bara uru maka ndị na - agụ akwụkwọ anyị. Ọ bụrụ na ịzụta site na njikọ na ibe a, anyị nwere ike nweta obere ọrụ. Nke a bụ usoro anyị.

Gịnị bụ polyphenols?

Polyphenols bụ micronutrients anyị na-enweta site na ụfọdụ nri sitere na osisi. Ha jupụtara na antioxidants na uru ahụ ike. Echere na polyphenols nwere ike melite ma ọ bụ nyere aka ịgwọ nsogbu mgbaze, nsogbu njikwa njikwa, ọrịa shuga, ọrịa neurodegenerative, na ọrịa obi.

Nwere ike nweta polyphenols site na iri nri nwere ha. I nwekwara ike iwere mgbakwunye, nke na-abata na ntụ ntụ na ụdị capsule.

Polyphenols nwere ike ịnwe ọtụtụ mmetụta dị iche iche achọghị. Ndị a bụ ihe a na-ahụkarị mgbe ị na-ewere ihe mgbakwunye polyphenol kama ịnweta ha n'ụzọ nkịtị site na nri. Mmetụta kachasị emetụta na ihe àmà sayensị kachasị ike bụ ikike maka polyphenols.

Ihe ndị na-emetụta ọrụ nke polyphenols na ahụ gụnyere metabolism, mmịnye afọ, na bioavailability nke polyphenol. Ọ bụ ezie na ụfọdụ nri nwere ike ịnwe ogo polyphenol karịa ndị ọzọ, nke a apụtaghị na ha na-etinye obi ha dum ma jiri ya na ọnụego dị elu.

Guo ka imuta otutu polyphenol nke otutu nri. Ọ gwụla ma e kwuru ya n'ụzọ ọzọ, a na-enye nọmba niile na milligram (mg) kwa 100 gram (g) nke nri.

1. Cloves na oge ndi ozo

Na nke mere ka amata ihe oriri 100 kachasị baa ọgaranya na polyphenols, klọọkụ pụta n'elu. Cloves nwere polyphenols 15,188 mg kwa 100 g nke cloves. Enwere ọtụtụ oge ndị ọzọ nwere ọkwa dị elu, kwa. Ndị a gụnyere pepemint a mịrị amị, nke abụọ na 11,960 mg polyphenols, na anise star, nke bịara na nke atọ na 5,460 mg.

Zụọ maka cloves n'ịntanetị.

2. Cocoa ntụ ntụ na chocolate ọchịchịrị

Achọpụta koko koko bụ nri, yana 3,448 mg polyphenols kwa 100 g nke ntụ ntụ. Ọ bụghị ihe ijuanya na ọchịchịrị gbara ọchịchịrị daa na ndepụta ahụ wee bụrụ onye nke asatọ na 1,664 mg. Milk chọkọleti dịkwa na ndepụta ahụ, mana ọ bụ maka ọdịnaya koko ya dị ala, ọ na-agbadata na ndepụta 32.

Chọta nhọrọ nke koko ntụ na ọchịchịrị chocolate online.

3. Tomato

Ọtụtụ ụdị berry dị iche iche bara ọgaranya na polyphenols.Ndị a gụnyere mkpụrụ osisi na-ewu ewu ma dị mfe ịnweta dị ka:

• osisi na-acha anụnụ anụnụ, ya na 560 mg polyphenols
• blakberị, nke nwere 260 mg polyphenols
• strawberries, ya na 235 mg polyphenols
• uhie uhie, ya na 215 mg polyphenols

Ihe beri nwere ọtụtụ polyphenols? Black chokeberry, nke nwere ihe karịrị 100 g.

4. Mkpụrụ osisi na-abụghị beri

Berry abụghị naanị mkpụrụ osisi nwere ọtụtụ polyphenols. Dị ka akwụkwọ akụkọ American Journal of Clinical Nutrition si kwuo, ọtụtụ mkpụrụ osisi nwere ọnụ ọgụgụ dị elu nke polyphenols. Ndị a gụnyere:

• nwa currant, na 758 mg polyphenols
• plums, na 377 mg polyphenols
• ụtọ cherị, na 274 mg polyphenols
• apụl, na 136 mg polyphenols

Ihe ọụitụ mkpụrụ osisi dị ka ihe ọ appleụ appleụ apụl na mmiri pọmigranet nwekwara ọnụọgụ dị elu nke micronutrient a.

5. Agwa

Agwa nwere ọtụtụ ihe oriri na-edozi ahụ, ya mere, ọ bụghị ihe mgbagwoju anya na ha nwere oke ọgwụ nke polyphenols. Nwa agwa na agwa okacha na-acha. Agwa ojii nwere 59 mg kwa 100 g, agwa ọcha nwekwara 51 mg.

Zụọ ahịa maka agwa ebe a.

6. Mkpụrụ

Mkpụrụ nwere ike ịdị elu na uru caloric, mana ha na-ebu ọkpọ ọkụ na-edozi ahụ. Ọ bụghị naanị na ha juputara na protein; ụfọdụ mkpụrụ nwekwara ọdịnaya polyphenol dị elu.

Otu hụrụ ịrịba etoju nke polyphenols na a ọnụ ọgụgụ nke ma nke ndu ma roara n'ọkụ. Mkpụrụ dị elu na polyphenols gụnyere:

• hazelnuts, ya na 495 mg polyphenols
• walnuts, na 28 mg polyphenols
• almọnd, na 187 mg polyphenols
• pecans, na 493 mg polyphenols

Zụta mkpụrụ na ntanetị.

7. Akwụkwọ nri

Enwere ọtụtụ akwụkwọ nri nwere polyphenols, ọ bụ ezie na ha anaghị enwekarị mkpụrụ osisi. Akwụkwọ nri nwere ọnụ ọgụgụ dị elu nke polyphenols gụnyere:

• atịchok, na 260 mg polyphenols
• chicory, ya na 166-235 mg polyphenols
• acha uhie uhie, ya na 168 mg polyphenols
• inine, na 119 mg polyphenols

8. Soy

Soy, n'ụdị ya niile na ọkwa ya dị iche iche, nke bara uru dị na ya. Formsdị ndị a gụnyere:

• soy tempeh, ya na 148 mg polyphenols
• ntụ ntụ soy, ya na 466 mg polyphenols
• tofu, nke nwere polyphenols 42 mg
• yoyọt soy, ya na 84 mg polyphenols
• soybean epupụta, na 15 mg polyphenols

Zụta ntụ ọka soy ebe a.

9. Ihe oji na ndu tii

Chọrọ ịma jijiji ya? Na mgbakwunye na mkpụrụ osisi dị elu, mkpụrụ, na akwụkwọ nri, ha nwere ọtụtụ polyphenols. Black tea clocks na 102 mg polyphenols kwa 100 milliliters (mL), tii na-acha akwụkwọ ndụ nwere 89 mg.

Chọta tii tii na ahịhịa ndụ na ntanetị.

10. Mmanya na-acha ọbara ọbara

Ọtụtụ mmadụ na-a drinkụ iko mmanya uhie kwa abalị maka ndị na-egbochi antioxidants. Mmanya na-acha ọbara ọbara na-enye aka na ọnụ ọgụgụ antioxidant ahụ. Mmanya na-acha ọbara ọbara nwere mkpokọta 101 mg polyphenols kwa 100 mL. Rosé na mmanya ọcha, ọ bụ ezie na ọ baghị uru, ha nwere polyphenols dị mma, yana 100 mL nke ọ bụla nwere ihe dị 10 mg polyphenols.

Ihe egwu na nsogbu

Enwere ụfọdụ ihe egwu na nsogbu metụtara polyphenols. Ihe ndị a yiri ka ejikọtara ha na mgbakwunye polyphenol. Achọkwuru nnyocha iji chọpụta ihe ize ndụ dị na nsogbu ndị a, nke gụnyere:

• mmetụta carcinogenic
• genotoxicity
• nsogbu thyroid
• ọrụ estrogenic na isoflavones
• mmekọrịta na ọgwụ ọgwụ ndị ọzọ

Wepụ ya

Polyphenols bụ micronutrient dị ike nke ahụ anyị chọrọ. Ha nwere ọtụtụ uru ahụike nke nwere ike inye nchebe pụọ na mmepe nke ọrịa kansa, ọrịa obi, osteoporosis, na ọrịa shuga. Ọ kachasị mma iji polyphenols na-eri nri site na nri ndị nwere ha, kama site na mgbakwunye mgbakwunye ejiri aka, nke nwere ike ịnwe ọtụtụ nsonaazụ. Ọ bụrụ n ’iwere mgbakwunye, gbaa mbọ hụ na ha sitere n’aka ụlọ ọrụ amaara ama na-atọ ụtọ dị ukwuu.