Madeline Adams
Zvokudya zvakapfuma mu flavonoids zvinodzivirira kenza nehosha yemwoyo uye zvinogona kurwisa zvinokanganisa zvakadai sekuputa uye doro. Isu tinopa zvikafu zvakapfuma mu flavonoids.
Zvokudya zvine flavonoids zvinodzivirira kenza uye chirwere chemoyo
Kudya zvokudya zvakawanda zvakakwirira mu flavonoids kunodzivirirwa zviri nani kubva kune kenza uye chirwere chemwoyo, maererano neongororo kubva kuEdith Cowan University (Australia) inoongorora data kubva kune vanopfuura 53,000 Danes uye yakadhindwa mupepanhau Nature Communications.
Zvakaonekwa kuti vanhu vaigara vaine zvepakati kusvika kune zvakakura zvekudya zvine flavonoid mukudya kwavo vaisanyanya kufa nekenza kana chirwere chemoyo.
Chii chinonzi flavonoids?
Flavonoids ndiyo yechipiri chirimwa zvinhu zvinogona kuwanikwa mumichero, miriwo, uye miriwo kunyanya, asiwo mune zvimwe zvinwiwa (tii, waini tsvuku, koko, michero ichangobva kusvinwa, uye muto wemiriwo).
Maflavonoids ari muzvikamu zvitanhatu: flavonols, flavanols, flavanones, flavones, anthocyanins, uye isoflavones, iyo inogonawo kuva nemapoka. Iwo ese ane misiyano yezvimiro uye nekudaro ane mhedzisiro dzakasiyana pane chipenyu saka musanganiswa wakasiyana-siyana weflavonoids unovimbisa mhedzisiro yakazara.
Iyo yakawanda flavonoids iwe yaunodya, inova huru yekudzivirira kurwisa chirwere
Musayendisiti anotungamirira mukudzidza - Dr. Nicola Bondonno - akatsanangura kuti zvokudya zvakawanda zveflavonoid zvakadyiwa nevatori vechikamu, zvinoderedza ngozi yavo yekufa. Sezvineiwo, kudzivirira kurwisa kenza uye chirwere chemoyo kwaive kwakanyanya kune avo vanhu vaive nenjodzi huru yezvirwere zvisingaperi, sevanoputa kana vanonwa zvakanyanya (2 zvinwiwa zvinodhaka pazuva).
Kazhinji, mapoka maviri aya evanhu (vanosvuta / vanonwa) ndivo vane hanya zvishoma nezvekudya kune utano, asi kana vakadaro, havagoni kubvisa zvachose njodzi yekurwara kubva kune zvakaipa zvavo, asi vanogona kuderedza zvakanyanya.
Zvechokwadi, maererano naBondonno, zvingava zvine musoro kurega kusvuta uye kunwa. Sezvo iri ringave dambudziko risingakundiki kune vanhu vazhinji, mumwe anogona kuvapa zano kuti vadye mamwe maflavonoids.
Ingani flavonoids yaunofanira kudya zuva rega rega?
Muchidzidzo ichocho, avo vanhu vaidya zvakatenderedza 500 mg yeflavonoids zuva nezuva vaive nenjodzi yakaderera yekufa nekenza kana matambudziko emoyo. Zvakakosha, anotsanangura kudaro muongorori, kushandisa maflavonoid akawanda akasiyana kubva mukudya kwakasiyana siyana.
Semuenzaniso, nekapu imwe yetii, imwe apuro, imwe orenji, 100 g yeblueberries, uye 100 g ye broccoli, unogona kusvika, kana isingapfuure, inodiwa 500 mg yeflavonoids.
Zvokudya izvi zvine flavonoids yakawanda
Ndezvipi zvimwe zvekudya zvaungadya kuti uwedzere pane flavonoids?
- Blueberries, black currants, blackberries, uye red cabbage ine anthocyanins akawanda. Radhishi uye raspberries inopawo zvinonakidza anthocyanin maitiro.
- Flavanols inonyanya kuwanikwa mugirini uye dema tii uye mune yakasviba chokoreti (cocoa).
- Flavonols inowanikwa mukare, red hanyanisi, watercress, arugula, uye parsley.
- Flavone dziri z. B. iri mu thyme, parsley, uye celery.
- Flavanones anowanikwa kunyanya mumichero yecitrus (maranjisi, mazambiringa, marimu, mhodzi yemhodzi, nezvimwewo).
- Isoflavones inowanikwa muzvigadzirwa zvesoya zvakadai seB. Tofu uye tempeh.
Aya ndiwo mashandiro anoita flavonoids mumuviri
Chikonzero chekudzivirira kweiyo flavonoids haisati yanyatsojeka. Zvinofungidzirwa kuti flavonoids inodzivirira chipenyu nenzira dzakasiyana kwazvo.
Semuenzaniso, doro nekuputa zvese zvinowedzera kuzvimba uye zvakare zvinokuvadza tsinga dzeropa, izvo zvinowedzera mukana wekuita gomarara remuchibereko, gomarara, kana dambudziko remoyo. Flavonoids, kune rumwe rutivi, ine anti-inflammatory effect uye inovandudza vascular function, nokudaro kuderedza dambudziko rechirwere.
