Ngā Hua o ngā Flavonoids mō te Hauora o te Ngākau
Ko te hauora o te ngākau tētahi o ngā āhuatanga tino nui o te pupuri i te kounga o te oranga. Ko ngā mate pūnaha toto pēnei i te mate ngākau, te toto toto tiketike, me te whiu tonu te tino take o te mate i roto i te maha o ngā whenua, tae atu ki Initonīhia. Nō reira, kei te piki haere te mōhio ki ngā mahi ārai mā te kai hauora. Ko tētahi rōpū matū taiao e rangahauhia whānuitia ana mō tā rātou mahi ki te tiaki i te ngākau ko ngā flavonoids. Kei roto i ngā kai tipu maha ēnei matū pēnei i ngā hua, ngā huawhenua, te tī, me te tiakarete pouri. Ka matapakihia e tēnei tuhinga ngā flavonoids me te āhua o te painga ki te hauora o te ngākau, tae atu ki ā rātou tikanga mahi me ngā puna pai rawa atu i roto i te kai o ia rā.
He aha ngā flavonoids?
He rōpū nui ngā flavonoid o ngā matū phytochemical (ngā matū hohe tūturu i roto i ngā tipu) e whai wāhi ana ki te tae o ngā hua me ngā putiputi, ā, e tiaki ana hoki i ngā tipu mai i te ahotea taiao. I roto i te kai, e mōhiotia ana ngā flavonoid mō ō rātou āhuatanga antioxidant me te anti-inflammatory. Kua wehea ngā flavonoid ki ētahi momo matua, tae atu ki ngā flavonols (hei tauira, quercetin), flavones (apigenin), flavanones (hesperidin), anthocyanins (e homai ana te tae papura/kikorangi ki ngā hua), me ngā catechins (e kitea nuitia ana i roto i te tī matomato). He rerekē ngā āhuatanga me ngā painga o ia momo, engari he maha ngā wā ka whai wāhi ki te hauora o ngā oko toto me te ngākau.
Ka whakaiti i te ahotea waikura , te hoariri matua o ngā oko toto
Ko tētahi o ngā tino take o te kino o ngā oko toto ko te ahotea waikura, he āhuatanga e nui ake ai te maha o ngā rauropi kore utu i te kaha o te tinana ki te whakakore i a rātou. Ka taea e ngā rauropi kore utu te kino i ngā pakitara o te uaua toto, te whakaoho i te mumura, me te whakateretere i te hanganga o te papa atherosclerotic (ngā putunga ngako i roto i ngā oko toto). Ka mahi ngā flavonoids hei antioxidants, e āwhina ana ki te whakakore i ngā rauropi kore utu, ā, ka whakaiti i te kino o ngā pūtau me te pupuri i te ngāwari o ngā oko toto.
He mea nui tēnei pānga nā te mea ka āwhina ngā uaua toto hauora ki te pupuri i te rere o te toto kia maeneene, kia whakaiti i te tūponotanga o ngā aukati, me te whakaiti i te taumahatanga ki te ngākau. Arā, ko te mahi a ngā flavonoids ki te whakaiti i te ahotea waikura te pūtake matua o ō rātou painga mō te hauora o te ngākau.
Ka whakaiti i te mumura e pā ana ki te mate ngakau
He maha ngā wā ka kore e kitea te mumura mau tonu, iti te taumata, engari ka taea e ia te whakaoho i ngā mate maha, tae atu ki te mate ngakau. Ka taea e te mumura te whakanui ake i te āhua o te hanganga o te papa, te whakaroa i te papa, me te whakanui ake i te tūponotanga o te mate ngakau, te whiu rānei. E mōhiotia ana he pānga ārai-mumura ngā flavonoid, e āwhina ana ki te pehi i te hanga o ngā matū mumura i roto i te tinana.
Ina whakaitihia te mumura, ka noho pūmau ake ngā uaua toto, ā, ka ngāwari ake te whakahaere i te urupare a te tinana ki te kino o te kiko. Ka āwhina tēnei ki te whakaiti i te mōrearea mō te wā roa o ngā mate pūnaha cardiovascular, inā koa ka honoa ki te oranga hauora.
Āwhina ki te whakaheke i te toto toto
Ko te toto toto tiketike (hypertension) tētahi o ngā tino take mōrearea mō te mate ngakau me te whiu. He maha ngā rangahau kua whakaatu ko te kai i ngā kai momona i te flavonoid he hononga ki te whakahaere pai ake i te toto toto. Ko tētahi tikanga e whakahuatia pinepinetia ana ko te pikinga ake o te hanga o te hauota hauota (NO), he ngota e āwhina ana ki te whakawhānui i ngā oko toto (vasodilation). Ina wātea, ina whānui hoki ngā oko toto, ka pai ake te rere o te toto, ā, ka heke te toto toto.
Ko ētahi o ngā pūtake flavonoids e hono pinepine ana ki ēnei painga ko te tī (ina koa ko te tī matomato), ngā hua rākau, me te koko. Heoi, kāore ō rātou pānga e tere rite ki ngā rongoā whakaheke toto. He kaha ake te mahi a ngā flavonoids hei tautoko ārai mō te wā roa mā te kai.
Te pupuri i te hauora o te endothelium, te "arai tiaki" o ngā oko toto
He paparanga angiangi te endothelium e whakarārangi ana i te taha o roto o ngā oko toto. Ahakoa te āhua māmā noa iho, he mahi nui tā te endothelium ki te whakahaere i te toto toto , te toto totoka, me ngā urupare mumura. Ina pakaru te endothelium, ka ngawari ake ngā oko toto ki te atherosclerosis me te rere o te toto.
Ka āwhina ngā flavonoids ki te tautoko i te mahi endothelial mā ō rātou pānga antioxidant me te anti-inflammatory, me te āwhina anō hoki i te whakaputanga hauota waikura. Mē te endothelium hauora, ka pai ake te urutau o ngā oko toto ki ngā huringa o te pēhanga me ngā hiahia o te tinana, ka taea ai e te ngākau te mahi pai ake.
Āwhina ki te whakapai ake i te kōtaha lipid toto
Ka piki ake te mōrearea o te mate ngakau i ngā taumata cholesterol kore taurite—pērā i te LDL teitei me te HDL iti . He maha ngā huarahi ka āwhina ai ngā flavonoid: te whakaiti i te waikura o te cholesterol LDL (ka nui ake te kino o te LDL), te tautoko i te hauora o te pākia o te ngako, me te āwhina ki te pehi i te hanganga o te papa.
Ahakoa he rerekē ngā pānga o ngā flavonoid ki te cholesterol i runga i te momo flavonoid me te kai whānui, he nui ngā taunakitanga e kī ana ko te kai auau i ngā kai tipu whai flavonoid he hononga ki te iti o te mōrearea o te mate ngakau. He mea nui kia mahara he kaha ake ēnei painga ina honoa ki te whakaiti i ngā ngako trans, te huka nui, me te kai muka nui.
Whakaitihia te mōrearea o te toto totoka nui rawa
He maha ngā wā ka puta he aukati i ngā oko toto ina puta he toto toto ki te wāhi i pakaru ai te papa. Ka pā pea ētahi flavonoid ki te mahi a ngā pereti toto ( ngā pūtau toto e uru ana ki te toto toto ), ā, ka whakaitihia te ia o te toto toto nui rawa. He pai tēnei pānga hei ārai i ngā mate ohorere pērā i te mate ngakau, i te whiu rānei, inā koa mō ngā tāngata whai take mōrearea cardiovascular.
Heoi, me tūpato te hunga e tango ana i ngā rongoā whakaiti toto, nā te mea ka taea e te whakakotahitanga me ētahi tāpiringa te whakanui ake i te mōrearea o te toto. Ko ngā puna flavonoids mai i ngā kai katoa he mea haumaru ake, ā, e taunakihia tonutia ana.
Ko te puna pai rawa atu o ngā flavonoids mō te hauora o te ngākau
Ehara i te mea uaua te kimi i ngā flavonoid. Anei ētahi kai me ngā inu whai flavonoid e ngāwari ana te whakauru ki roto i tō kai o ia rā:
1. Ngā hua (pūriri, rōpere, rāhipere): he nui ngā anthocyanin hei tautoko i te hauora o ngā oko toto.
2. Ngā āporo: kei roto i ngā āporo te quercetin me ētahi atu flavonols.
3. Ngā karaka me ngā hua citrus: kei roto ngā flavanones pērā i te hesperidin me te naringenin.
4. Ngā karepe whero me te papura: he nui ngā anthocyanin me te resveratrol (tētahi atu pūhui polyphenol).
5. Tī matomato me te tī pango: kei roto ngā catechin me ngā theaflavin.
6. Tiakarete pouri/koko parakore: kei roto ngā flavanol hei tautoko i te whakawhānui i ngā oko toto.
7. Riki me te kāriki: kei roto i ngā flavonoids me ngā matū whanariki he pai hoki mō te ngākau.
8. Ngā huawhenua matomato pērā i te pīnihi me te kāreti: kei roto i ngā momo antioxidants tae atu ki ngā flavonoids.
Mō ngā painga tino pai, whiriwhiria ngā puna he iti noa te huka me te ngako i tāpirihia. Hei tauira, kainga he iti noa te tiakarete pouri he nui te koko (hei tauira, 70% neke atu rānei), he tī kāore i te hukahia rānei.
Ngā huarahi whai hua hei whakauru i ngā flavonoids ki roto i tō kai
Kāore koe e hiahia ki te whakawhirinaki ki ngā tāpiringa hei whiwhi flavonoids. Ko ngā huarahi māmā ki te mahi i tēnei ko te tāpiri i ngā hua rākau ki te ōti, te whakakapi i ngā kai reka ki ngā aporo, ki ngā karaka rānei, te inu tī matomato i te ata, i te ahiahi rānei, me te whakanui ake i te nui o ngā huawhenua i roto i tō kai. Ka āwhina te whakakotahi i ngā momo hua me ngā huawhenua rerekē, nā te mea he rerekē te hanganga flavonoid o ia rōpū.
Ko te mea nui ko te auau. Ko ngā painga o ngā flavonoids ki te ngākau ka kitea nuitia ake nā te kai hauora mō te wā roa, kaua ko te kai i ētahi wā.
Whakamutunga
He matū taiao ngā flavonoid e kitea ana i roto i ngā tipu e whakarato ana i ngā painga nui mō te hauora o te ngākau. Mā roto i ō rātou mahi hei antioxidants me te anti-inflammatories, ka āwhina ngā flavonoids ki te whakaiti i te ahotea oxidative, te tautoko i te mahi endothelial, te āwhina ki te whakaheke i te toto toto, te whakapai ake i te hauora o ngā oko toto, me te whakaiti i te mōrearea o te hanganga plaque me te toto toto nui . Ka kitea ēnei i roto i ngā puna kanorau me te wātea, tae atu ki ngā hua me ngā huawhenua, te tī, me te koko. Mā te kai i ngā kai momona i te flavonoid hei wāhanga o te kai taurite, ka taea e tātou te mahi i ngā mahi ārai whai hua hei pupuri i te hauora o te ngākau tae noa ki te kaumātuatanga.
Ki te hiahia koe, ka taea hoki e au te whakarerekē i tēnei tuhinga hei putanga pūtaiao ake me ngā tohutoro rangahau, hei putanga rongonui rānei mō ngā blog/SEO me ngā taitara iti me ngā kupumatua motuhake.
