Mabhenefiti eFlavonoids pahutano hwemwoyo
Hutano hwemwoyo ndechimwe chezvinhu zvakakosha pakuchengetedza hupenyu hwakanaka. Zvirwere zvemwoyo zvakaita sechirwere chemwoyo, BP, uye sitiroko zvichiri kukonzera rufu munyika dzakawanda, kusanganisira Indonesia. Nokudaro, matanho ekudzivirira kuburikidza nekudya zvine hutano ari kuramba achizivikanwa. Rimwe boka remakemikari echisikigo akaongororwa zvakanyanya nebasa rawo mukudzivirira mwoyo iflavonoids. Zvinhu izvi zvinowanikwa muzvikafu zvakasiyana-siyana zvezvirimwa zvakaita semichero, miriwo, tii, uye chokoreti yerima. Chinyorwa chino chinokurukura maflavonoids uye kuti anobatsira sei hutano hwemwoyo, kusanganisira mashandiro awo uye masosi akanakisa mukudya kwezuva nezuva.
Chii chinonzi flavonoids?
Flavonoids iboka guru remakemikari e phytochemical (zvinhu zvinoshanda zvakasikwa mumiti) zvinopa ruvara rwemichero nemaruva uye zvinodzivirira zvirimwa kubva mukunetseka kwezvakatipoteredza. Mukudya, ma flavonoid anozivikanwa nemasimba avo ekudzivirira kupisa uye ekudzivirira kuzvimba. Ma flavonoid akakamurwa kuita mhando dzakasiyana-siyana, dzinosanganisira ma flavonols (semuenzaniso, quercetin), ma flavones (apigenin), ma flavanones (hesperidin), ma anthocyanins (anopa michero ruvara rwayo rwepepuru/bhuruu), uye ma catechins (anowanikwa akawanda mu green tea). Rudzi rumwe nerumwe rune hunhu hwakasiyana zvishoma uye mabhenefiti, asi anowanzo batsira muhutano hwetsinga dzeropa nemoyo.
Inoderedza kushushikana kwe oxidative, muvengi mukuru wetsinga dzeropa
Chimwe chezvinhu zvikuru zvinokonzera kukuvara kwetsinga dzeropa i oxidative stress, chirwere apo huwandu hwe free radicals hunopfuura kugona kwemuviri kudzibvisa. Free radicals inogona kukuvadza madziro etsinga, kukonzera kuzvimba, uye kukurumidzisa kuumbwa kwe atherosclerotic plaque (mafuta akaiswa mutsinga dzeropa). Flavonoids inoshanda se antioxidants, ichibatsira kuderedza free radicals, nokudaro ichideredza kukuvara kwemasero uye kuchengetedza kusimba kwetsinga dzeropa.
Izvi zvakakosha nekuti mitsipa yeropa ine hutano inobatsira kuchengetedza kufamba kweropa kwakanaka, kuderedza njodzi yekuvharika, uye kuderedza mutoro wemoyo. Nemamwe mashoko, basa remaflavonoid mukuderedza kushushikana kwe oxidative ndiro hwaro hwakakosha hwekubatsira kwavo hutano hwemwoyo.
Inoderedza kuzvimba kunokonzerwa nechirwere chemwoyo
Kuzvimba kwenguva refu, kusingawanzoonekwi, kunowanzoonekwa, asi kunogona kukonzera zvirwere zvakasiyana-siyana, kusanganisira chirwere chemwoyo. Kuzvimba kunogona kuwedzera katsika kekuumbwa kweplaque, kuita kuti plaque isagadzikane, uye kuwedzera njodzi yekurwara nemoyo kana sitiroko. Maflavonoid anozivikanwa kuti ane simba rekudzivirira kuzvimba, achibatsira kudzikamisa kugadzirwa kwezvinhu zvinozvimba mumuviri.
Kana kuzvimba kwadzikira, mitsipa yeropa inowanzova yakasimba, uye mhinduro yemuviri pakukuvadzwa kwenyama inova nyore kudzora. Izvi zvinogona kubatsira kuderedza njodzi yenguva refu yezvirwere zvemwoyo, kunyanya kana zvikabatanidzwa nemararamiro ane hutano.
Inobatsira kuderedza BP
Kukwira kweropa (BP) chimwe chezvinhu zvikuru zvinokonzera chirwere chemwoyo nestroke. Ongororo dzakawanda dzakaratidza kuti kudya chikafu chine flavonoids kwakabatana nekudzora BP zviri nani. Imwe nzira inowanzotaurwa nezvayo ndeyekuwedzera kugadzirwa kwe nitric oxide (NO), molecule inobatsira kuwedzera tsinga dzeropa (vasodilation). Kana tsinga dzeropa dzichizorora uye dzichikura, kuyerera kweropa kunovandudzika uye BP inogona kuderera.
Zvimwe zvinobva kuflavonoids zvinowanzobatanidzwa nekubatsira uku zvinosanganisira tii (kunyanya green tea), michero, uye cocoa. Zvisinei, mhedzisiro yazvo haisi yekukurumidza seyemishonga yekuderedza BP. Flavonoids inoita basa rakawanda serutsigiro rwekudzivirira kwenguva refu kuburikidza nekudya.
Kuchengetedza hutano hwe endothelium, "mudziyo unodzivirira" wetsinga dzeropa
Endothelium idenderedzwa rakatetepa rinofukidza mukati metsinga dzeropa. Kunyangwe zvichiita sezviri nyore, endothelium inoita basa rakakosha mukudzora BP, kugwinha kweropa, uye kuzvimba. Kana endothelium ikakuvara, tsinga dzeropa dzinova panjodzi yekubatwa neatherosclerosis uye kuyerera kweropa kusina kunaka.
MaFlavonoid anobatsira kutsigira mashandiro e endothelial kuburikidza nemhedzisiro yavo yeantioxidant uye anti-inflammatory, ukuwo achibatsira kugadzirwa kwe nitric oxide. Ne endothelium ine hutano, mitsipa yeropa inokwanisa kuchinjika zviri nani kumamiriro ekuchinja kwekumanikidzwa uye zvinodiwa nemuviri, zvichibvumira moyo kushanda zvakanaka.
Inobatsira kuvandudza huwandu hwemafuta muropa
Mafuta echolesterol asina kuenzana—akadai seLDL yakakwira uye HDL yakaderera—anowedzera njodzi yechirwere chemwoyo. Maflavonoid anogona kubatsira nenzira dzakasiyana-siyana: kuderedza oxidation yeLDL cholesterol (iyo inoita kuti LDL ive nengozi), kutsigira metabolism yemafuta ine hutano, uye kubatsira kudzikamisa kuumbwa kweplaque.
Kunyangwe mhedzisiro ye flavonoids pa cholesterol inogona kusiyana zvichienderana nerudzi rwe flavonoid uye kudya kwese, humbowo hwakawanda hunoratidza kuti kudya chikafu chemiti chine flavonoid nguva dzose kunobatanidzwa nenjodzi shoma yechirwere chemwoyo. Zvakakosha kuyeuka kuti mabhenefiti aya anonyanya kusimba kana akabatanidzwa nekudzikira kwemafuta e trans, shuga yakawandisa, uye kudya chikafu chine fiber yakawanda.
Deredza njodzi yekuwanda kweropa
Kuvharika kwetsinga dzeropa kunowanzoitika kana ropa rikagwamba panzvimbo yakatsemuka plaque. Mamwe maflavonoid anogona kukanganisa mashandiro emaplatelet (masero eropa anobatanidzwa mukugwamba kweropa), nokudaro zvichideredza katsika kekugwamba kweropa zvakanyanya. Izvi zvinobatsira pakudzivirira zviitiko zvakakomba zvakaita sekurwadziwa kwemoyo kana sitiroko, kunyanya kuvanhu vane njodzi dzemwoyo.
Zvisinei, kungwarira kunodiwa kune avo vanotora mishonga inobvisa ropa rakawanda, sezvo kusanganiswa kwezvimwe zvinovaka muviri kunogona kuwedzera njodzi yekubuda ropa. Manyuko e flavonoids anobva muzvikafu zvakakwana anowanzo kuve akachengeteka uye achiri kukurudzirwa.
Manyuko akanakisa e flavonoids ehutano hwemwoyo
Maflavonoids haaome kuwana. Heano mamwe machikafu nezvinwiwa zvine flavonoids zviri nyore kuisa mukudya kwako kwezuva nezuva:
1. Mabheri (mabhurubheri, mastrawberry, maraspberry): akapfuma mu anthocyanins anotsigira hutano hwetsinga dzeropa.
2. Maapuro: ane quercetin nedzimwe flavonols.
3. Maorenji nemichero yecitrus: zvine flavanones dzakadai sehesperidin ne naringenin.
4. Mazambiringa matsvuku nepepuru: akapfuma mu anthocyanins ne resveratrol (imwe polyphenol compound).
5. Tii yegirini netii nhema: ine catechins ne theaflavins.
6. Chokoreti yakasviba/cocoa yakachena: ine flavanols inogona kutsigira kuyerera kweropa mumuviri.
7. Hanyanisi negariki: zvine flavonoids uye sulfur compounds izvo zvinobatsirawo pamoyo.
8. Muriwo wegirini wakaita sespinachi nekare: une ma antioxidants akasiyana-siyana anosanganisira ma flavonoids.
Kuti uwane mabhenefiti akanaka, sarudza nzvimbo dzine shuga shoma nemafuta akawedzerwa. Semuenzaniso, idya zvikamu zvidiki zvechokoreti yakasviba ine cocoa yakawanda (semuenzaniso, 70% kana kupfuura), kana tii isina shuga.
Nzira dzinoshanda dzekuwedzera ma flavonoids mukudya kwako
Hamufanirwe kuvimba nezvinowedzera kuti muwane flavonoids. Nzira dziri nyore dzekuita izvi dzinosanganisira kuwedzera michero mu oatmeal, kutsiva zvekudya zvine shuga nemaapuro kana maranjisi, kunwa tii yegirini mangwanani kana masikati, uye kuwedzera huwandu hwemiriwo mukudya kwenyu. Kusanganisa mhando dzakasiyana dzemichero nemiriwo kuchabatsira, sezvo boka rega rega rine flavonoids dzakasiyana.
Chinhu chikuru ndechekugara kwenguva refu. Mabhenefiti e flavonoids mumoyo anonyanya kuoneka nekuda kwekudya zvine hutano kwenguva refu, kwete kudyiwa nguva nenguva.
Mhedziso
Maflavonoids zvinhu zvakasikwa zvinowanikwa mumiti zvinopa mabhenefiti akakosha pahutano hwemwoyo. Kuburikidza nebasa rawo sema antioxidants uye anti-inflammatories, ma flavonoids anobatsira kuderedza oxidative stress, kutsigira endothelial function, kubatsira kuderedza BP, kuvandudza hutano hwetsinga dzeropa, uye kuderedza njodzi yekuumbwa kweplaque uye kuwanda kweropa. Anowanikwa munzvimbo dzakasiyana-siyana uye dziri nyore kuwana, kusanganisira michero nemiriwo, tii, uye cocoa. Nekudya chikafu chine flavonoids sechikamu chekudya kwakaringana, tinogona kutora matanho anoshanda ekudzivirira kuchengetedza hutano hwemwoyo kusvika pakukwegura.
Kana muchida, ndinogonawo kugadzirisa chinyorwa ichi kuita shanduro yesainzi ine mareferensi ekutsvagisa, kana shanduro inozivikanwa yemablog/SEO ine misoro midiki uye mazwi akakosha.
