Meaʻai Top ma Polyphenols

Anotusi

• O a polyphenols?
• 1. Cloves ma isi mea faamanogi meaai
• 2. Fagu koko ma sukalati pogisa
• 3. Fua
• 4. Leai fua
• 5. pi
• 6. Nati
• 7. Fualaʻau
• 8. Soy
• 9. Lauti uliuli ma lanumeamata
• 10. Uaina mumu
• Mea e ono aʻafia ai ma faʻalavelave
• Ave ese

Matou te aofia ai oloa matou te manatu e aoga mo le matou aufaitau. Afai e te faʻatau e ala i soʻoga i luga o lenei itulau, matou ono maua se laʻititi komisi. O la tatou faiga lea.

O a polyphenols?

Polyphenols o ni micronutrients tatou te oʻo atu i nisi o mea toto-faʻavae meaai. Ua faʻatumuina i latou i vailaʻau e puipuia ai le soifua maloloina. E i ai le manatu e mafai e polyphenols ona faʻaleleia pe fesoasoani e togafitia faʻafitauli o le digestion, faʻafitauli o le puleaina o le mamafa, maʻi suka, faʻamaʻi neurodegenerative, ma faʻamaʻi fatu.

E mafai ona e mauaina polyphenols i le 'aiina o meaʻai o loʻo iai. E mafai foi ona e aveina mea faʻaopopo, e sau i le pauta ma foma i foliga.

Polyphenols ono i ai ni tele le manaʻomia itu aʻafiaga, Peitai. Nei e sili ona taatele pe a ave polyphenol faʻaopoopo nai lo le mauaina i latou masani e ala i meaai. O le sili ona taatele itu aafiaga ma sili ona malosi faʻasaienisi molimau o le ono mafai mo polyphenols ia.

O mea e faʻatosinaina ai gaioiga o polyphenols i le tino e aofia ai le metabolism, manavaina o le manava, ma le bioavailability o le polyphenol. E ui lava o nisi meaʻai e ono maualuga atu le maualuga o polyphenol nai lo isi, e le o lona uiga o loʻo mitiia ma faʻaaogaina i tau maualuluga atu.

Faitau pea e aʻoaʻo le aano polyphenol o tele meaʻai. Vagana ua faʻailoa mai, o numera uma e tuʻuina atu i milligrams (mg) i le 100 kalama (g) o meaʻai.

1. Cloves ma isi mea faamanogi meaai

I totonu o le na faʻailoaina le 100 meaʻai sili ona tele i polyphenols, cloves sau i luga. O Cloves sa i ai le aofaʻi o le 15,188 mg polyphenols i le 100 g of cloves. Sa i ai le numera o isi vaitau ma maualuga tulaga, foi. Na aofia ai le mamago peppermint, lea na tulaga lua ma 11,960 mg polyphenols, ma star anise, lea na oʻo mai i le lona tolu ma 5,460 mg.

Faʻatau mo nifo i luga ole laiga.

2. Fagu koko ma sukalati pogisa

O le koko paʻu na faʻailoa mai meaʻai, ma 3,448 mg polyphenols i le 100 g o le pauta. E le o se mea e ofo ai le paʻu Sukalati uliuli i tua atu o le lisi ma na tulaga valu i le 1,664 mg. Susu sukalati o loʻo i ai foi i le lisi, ae ona o lona maualalo koko mataupu, pa'ū sili mamao i lalo o le lisi i le numera 32.

Suʻe se filifiliga o koko poʻu ma sukalati pogisa luga ole laiga.

3. Fua

O le tele o ituaiga eseese o fua e tamaoaiga i polyphenols.E aofia ai lauiloa ma faigofie ona maua fua pei o:

• blueberry maualuga, ma 560 mg polyphenols
• blackberry, ma le 260 mg polyphenols
• strawberries, ma le 235 mg polyphenols
• raspberry mumu, ma 215 mg polyphenols

Le fua ma le tele o polyphenols? Chokeberry uliuli, lea e sili atu ma le 100 g.

4. Leai fua

O fua e le naʻo fualaʻau e tele polyphenols. E tusa ai ma le American Journal of Clinical Nutrition, o le tele o fualaʻau e aofia ai le maualuga o polyphenols. E aofia ai:

• currants uliuli, ma 758 mg polyphenols
• palama, ma le 377 mg polyphenols
• pele suamalie, ma 274 mg polyphenols
• apu, ma le 136 mg polyphenols

O fualaʻau suamalie pei o le sua o le apu ma le sua o le rimoni o loʻo iai foʻi numera maualuga o lenei micronutrient.

5. pi

O pi o loʻo iai le tele o mea aoga mo le soifua maloloina, o le mea lea e leitiia ai, e masani lava ona mamafa latou polyphenols. O pi uliuli ma pi papaʻe e iai ma latou. O pi uliuli e i ai le 59 mg i le 100 g, ma o fatu papaʻe e 51 mg.

Faʻatau mo pi ii.

6. Nati

O nati e mafai ona maualuga i le tau o calories, ae latou te teuina se malosi o meaʻai paleni. E le gata ua tumu i polotini; o niu foi e maualuga mea i totonu ole polyphenol.

Tasi maua taua tulaga o polyphenols i le numera o uma uma gaʻo mata ma tunu. Nati maualuga i polyphenols aofia ai:

• hazelnuts, ma le 495 mg polyphenols
• walnuts, ma 28 mg polyphenols
• almonds, ma 187 mg polyphenols
• pecans, ma 493 mg polyphenols

Faʻatau fatu nati i luga ole laiga.

7. Fualaʻau

E tele fualaʻau o loʻo iai polyphenols, e ui lava e laʻititi nai lo fualaʻau. Fualaʻau e maualuga numera o polyphenols e aofia ai:

• artichokes, ma le 260 mg polyphenols
• chicory, ma le 166-235 mg polyphenols
• aniani mumu, ma 168 mg polyphenols
• spinach, ma le 119 mg polyphenols

8. Soy

Soy, i ona tuʻaiga ma laʻasaga eseʻese, o lenei micronutrient taua. O nei fomu aofia ai:

• soya tempeh, ma le 148 mg polyphenols
• falaoamata soy, ma 466 mg polyphenols
• tofu, ma le 42 mg polyphenols
• soy yogurt, ma le 84 mg polyphenols
• soybean sprouts, ma le 15 mg polyphenols

Faʻatau mai le soy falaoa ii.

9. Lauti uliuli ma lanumeamata

E te manaʻo e lulu i luga? I se faʻaopopoga i fualaʻau maualuga-fiber, nati, ma fualaʻau, o loʻo iai uma lava le tele o polyphenols. Uati ti uli i totonu ma 102 mg polyphenols i le 100 mililita (mL), ma le ti lanumeamata e 89 mg.

Saili lauti uliuli ma lauti lanumeamata i luga ole laiga.

10. Uaina mumu

Tele o tagata inuina se ipu uaina mumu i po uma mo vailaʻau oona. O le uaina mumu e fesoasoani i le faitauga o le antioxidant. Uaina mumu ua i ai le aofaʻi o 101 mg polyphenols i le 100 mL. O le Rosé ma le uaina paʻepaʻe, e ui lava e le aoga, ae o loʻo i ai lava ni tamaʻi polyphenols, ma le 100 mL taʻitasi e tusa ma le 10 mg polyphenols.

Mea e ono aʻafia ai ma faʻalavelave

E i ai ni lamatiaga ma faʻafitauli fesoʻotaʻi ma polyphenols. E foliga mai e fesoʻotaʻi tele ma le aveina o polyphenol faʻaopoopoga. E tele suʻesuʻega e manaʻomia e iloilo ai le tulaga lamatia o nei faʻalavelave, e aofia ai:

• aafiaga kanesa
• genotoxicity
• mataupu o le thyroid
• gaioiga estrogenic i isoflavones
• fegalegaleaiga ma isi vailaʻau talavai

Ave ese

Polyphenols o ni micronutrients mamana e manaʻomia e o tatou tino. E tele a latou penefiti mo le soifua maloloina e ono maua ai se puipuiga mai le kanesa, gasegase o le fatu, osteoporosis, ma le maʻisuka. E sili ona lelei le faʻamamaina o polyphenols e ala i meaai e masani ona iai latou, nai lo le faia faʻatasi o mea e faʻaopoopo, lea e ono oʻo mai ma le tele o aʻafiaga. Afai e te tagofia mea faʻaopopo, ia mautinoa e faia mai se kamupani faʻatuatuaina ma le maualuga lelei o faʻamatalaga.