Cov Khoom Noj Sab saum toj nrog Polyphenols

Zoo Siab

• Dab tsi yog polyphenols?
• 1. Cov qhwv thiab lwm yam khoom siv
• 2. Cov khaub noom cocoa thiab cov chocolate dawb
• 3. Cov Txiv Hmab Ntoo
• 4. Tsis muaj txiv hmab txiv ntoo
• 5. Taum
• 6. Ceev
• 7. Zaub
• 8. Taum
• 9. Dub thiab ntsuab ces
• 10. Caw liab
• Kev pheej hmoo txaus ntshai thiab teeb meem
• Nqa Nyiaj

Peb suav nrog cov khoom uas peb xav tias tseem ceeb rau peb cov nyeem. Yog tias koj yuav los ntawm cov txuas hauv nplooj ntawv no, peb yuav khwv tau nyiaj me me. Ntawm no yog peb cov txheej txheem.

Dab tsi yog polyphenols?

Polyphenols yog micronutrients uas peb tau txais los ntawm tej khoom noj uas muaj cog ntawm tsob ntoo. Lawv tau ntim nrog cov tshuaj tiv thaiv kab mob thiab muaj txiaj ntsig zoo rau kev noj qab haus huv. Nws tau xav tias polyphenols tuaj yeem txhim kho lossis pab kho teeb meem kev zom zaub mov, teeb meem kev tswj lub cev nyhav, ntshav qab zib, mob neurodegenerative, thiab kab mob plawv.

Koj tuaj yeem tau txais polyphenols los ntawm kev noj zaub mov nrog lawv. Koj tuaj yeem nqa cov tshuaj, uas tuaj hauv cov hmoov thiab tshuaj ntsiav.

Polyphenols tej zaum yuav muaj ntau qhov kev tshwm sim tsis xav tau, txawm li cas los xij. Cov no yog feem ntau thaum noj cov tshuaj polyphenol es tsis txhob tau txais lawv los ntawm cov khoom noj. Qhov kev mob tshwm sim feem ntau nrog cov ntawv pov thawj thev naus laus zis muaj zog yog qhov muaj peev xwm ntawm polyphenols rau.

Cov ntsiab lus uas cuam tshuam rau kev ua si ntawm polyphenols hauv lub cev suav nrog kev zom zaub mov, kev nqus plab hnyuv, thiab kev siv lub cev ua haujlwm ntawm polyphenol. Txawm hais tias qee cov khoom noj yuav muaj cov tshuaj polyphenol ntau dua li lwm tus, qhov no tsis txhais tau tias lawv nqus thiab siv ntau dua.

Nyeem rau kom paub cov polyphenol cov ntsiab lus ntawm ntau cov zaub mov. Tshwj tsis yog txwv tsis pub tshaj tawm, txhua tus lej yog muab rau hauv milligrams (mg) rau 100 grams (g) ntawm cov zaub mov.

1. Cov qhwv thiab lwm yam khoom siv

Hauv qhov uas tau txheeb pom 100 cov khoom noj muaj txiaj ntsig tshaj plaws nyob rau hauv polyphenols, cloves tuaj tawm saum. Cov xaum xoos muaj tag nrho ntawm 15,188 mg polyphenols ib 100 g ntawm cloves. Muaj ib tug xov tooj ntawm lwm cov caij nyoog nrog cov qeb duas siab, dhau lawm. Cov no suav nrog cov kua txob peppermint, uas yog qeb thib ob nrog 11,960 mg polyphenols, thiab lub hnub qub anise, uas tuaj nyob rau hauv thib peb nrog 5,460 mg.

Mus yuav cov cloves online.

2. Cov khaub noom cocoa thiab cov chocolate dawb

Cocoa hmoov yog cov zaub mov uas paub, nrog 3,448 mg polyphenols ib 100 g ntawm hmoov. Nws tsis yog qhov xav tsis thoob uas cov qhob noom xim kasfes tsaus tau poob ze rau hauv cov npe thiab tau raug thib yim nrog 1,664 mg. Cov khaub noom chocolate chocolate tseem nyob hauv npe, tab sis vim nws cov ntsiab lus cocoa qis dua, poob ntau ntxiv rau daim ntawv nyob ntawm tus lej 32.

Pom ib qho kev xaiv ntawm cocoa hmoov thiab tsaus chocolate nyob online.

3. Cov Txiv Hmab Ntoo

Tus lej ntawm ntau hom ntawm cov txiv ntoo yog cov nplua nuj hauv polyphenols.Cov no suav nrog cov txiv hmab txiv ntoo uas nrov thiab nkag tau yooj yim xws li:

• highbush blueberries, nrog 560 mg polyphenols
• blackberries, nrog 260 mg polyphenols
• txiv pos nphuab, nrog 235 mg polyphenols
• liab txiv pos, nrog 215 mg polyphenols

Lub txiv ntoo nrog cov polyphenols feem ntau? Chokeberry dub, uas muaj ntau tshaj ib 100 g.

4. Tsis muaj txiv hmab txiv ntoo

Txiv hmab txiv ntoo tsis yog cov txiv hmab txiv ntoo nrog ntau polyphenols. Raws li Asmeskas Phau Ntawv Xov Xwm Hauv Kev Noj Qab Haus Huv, ntau cov txiv ntoo muaj cov lej siab ntawm polyphenols. Cov no suav nrog:

• dub currants, nrog 758 mg polyphenols
• plums, nrog 377 mg polyphenols
• qab zib ntoo, nrog 274 mg polyphenols
• txiv apples, nrog 136 mg polyphenols

Cov kua txiv xws li kua txiv ntoo thiab kua txiv pomegranate kuj tseem muaj cov lej siab ntawm no micronutrient.

5. Taum

Taum muaj cov khoom noj muaj txiaj ntsig zoo, yog li tsis muaj qhov xav tsis thoob tias lawv ib txwm muaj cov tshuaj polyphenols ntau dhau lawm. Taum dub thiab taum dawb hauv tshwj xeeb muaj cov. Cov taum dub muaj 59 mg rau 100 g, thiab taum dawb muaj 51 mg.

Mus taum taum ntawm no.

6. Ceev

Cov txiv ntseej tuaj yeem muaj qhov muaj txiaj ntsig zoo hauv caloric, tab sis lawv ntim cov khoom noj muaj zog. Tsis tsuas yog lawv muaj protein ntau; qee cov txiv ntoo kuj muaj cov ntsiab lus polyphenol siab.

Ib qho pom muaj ntau theem ntawm polyphenols nyob rau hauv ib tug xov tooj ntawm ob qho tib si nyoos thiab nqaij nyoos. Ceev ntau hauv polyphenols suav nrog:

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

Yuav khoom nyob online.

7. Zaub

Muaj ntau cov zaub uas muaj polyphenols, txawm hais tias lawv feem ntau muaj tsawg dua txiv hmab txiv ntoo. Cov zaub uas muaj cov lej ntau ntawm polyphenols suav nrog:

• artichokes, nrog 260 mg polyphenols
• chicory, nrog 166-235 mg polyphenols
• liab dos, nrog 168 mg polyphenols
• zaub ntsuab, nrog polyphenols 119 mg

8. Taum

Soy, nyob rau hauv tag nrho nws cov ntau yam ntaub ntawv thiab ua sawv, ntawm no tseem ceeb micronutrient. Cov ntaub ntawv no suav nrog:

• kua tempeh, nrog 148 mg polyphenols
• kua hmoov, nrog 466 mg polyphenols
• tofu, nrog polyphenols 42 mg
• kua mis nyeem qaub yogurt, nrog polyphenols 84 mg
• taum pauv, nrog 15 mg polyphenols

Yuav cov taum pauv ntawm no.

9. Dub thiab ntsuab ces

Xav tuav nws? Ntxiv rau cov txiv ntoo ua muaj fiber ntau, noob txiv ntoo, thiab zaub, ob qho muaj ntau ntawm cov polyphenols. Dub ntsuab moos nyob hauv nrog 102 mg polyphenols ib 100 millilitres (mL), thiab ntsuab ces muaj 89 mg.

Pom dub dub thiab ntsuab teas online.

10. Caw liab

Coob tus neeg haus ib khob liab liab txhua hmo rau tshuaj tua kab mob antioxidant. Cov cawv txiv hmab liab ua rau muaj cov antioxidant suav. Caw liab muaj tag nrho ntawm 101 mg polyphenols ib 100 mL. Rosé thiab caw dawb, thaum tsis zoo li tseem muaj txiaj ntsig, tseem muaj qhov sib txig ntawm polyphenols, nrog 100 mL ntawm txhua tus muaj txog 10 mg polyphenols.

Kev pheej hmoo txaus ntshai thiab teeb meem

Muaj qee qhov phom sij thiab teeb meem cuam tshuam nrog polyphenols. Cov no zoo li yuav hnyav tshaj plaws nrog kev noj cov tshuaj polyphenol. Yuav tsum muaj kev tshawb fawb ntxiv los txhawm rau soj ntsuam qhov pheej hmoo ntawm cov teeb meem no, uas suav nrog

• carcinogenic cuam tshuam
• genotoxicity
• cov teeb meem thyroid
• estrogenic cov kev ua hauv isoflavones
• kev sib cuam tshuam nrog lwm cov tshuaj noj

Nqa Nyiaj

Polyphenols yog micronutrients muaj zog uas peb lub cev xav tau. Lawv muaj ntau cov txiaj ntsig kev noj qab haus huv uas tuaj yeem tiv thaiv los ntawm kev tsim mob qog nqaij hlav, mob plawv, txha raum, thiab ntshav qab zib. Nws yog qhov zoo tshaj rau haus cov polyphenols los ntawm cov khoom noj uas muaj lawv, tsis tas los ntawm cov khoom siv dag zog, uas tuaj yeem nrog kev phiv ntau dua. Yog tias koj noj tshuaj pab, nco ntsoov tias lawv tau tsim los ntawm lub tuam txhab muaj koob npe nrov nrog kev xa khoom zoo.