2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31
Peb feem ntau ntsuas cov zaub mov cov khoom raws li cov ntsiab lus ntawm cov vitamins thiab cov zaub mov. Tab sis muaj ib pab pawg ntawm cov tshuaj uas tsis tshua paub tab sis ntau tseem ceeb rau peb raws li cov tshuaj tiv thaiv kab mob antioxidant lossis cov tswj hwm enzyme. Cov no yog cov flavonoids uas tuaj yeem tau txais los ntawm cov khoom noj cog: txiv hmab txiv ntoo, zaub, txuj lom thiab
Flavonoids yog cov nroj tsuag cov xim thiab lawv lub luag haujlwm zoo tshaj plaws yog xim peb cov khoom noj cog hauv cov xim zoo nkauj. Tab sis lawv tes haujlwm tsis txwv rau qhov no! Hauv lawv cov qauv thiab tshuaj lom neeg, cov tshuaj no nyob ze rau cov tshuaj hormones thiab vim tias cov tshuaj hormones yog koom nrog yuav luag txhua cov txheej txheem hauv peb lub cev.
Piv txwv li, lawv tswj hwm kev nqis tes ua ntawm ntau yam enzymes, nrog rau kev zom. Ib qho ntawm cov enzymes - kinase, uas yog lub luag hauj lwm rau cell proliferation, lawv txwv. Thiab qhov ntawd zoo heev: qhov ntawd yog qhov ua rau lawv zoo los tiv thaiv mob qog noj ntshav. Thiab nyiam tshuaj tiv thaiv kab mob, lawv yog 50-100 lub sijhawm ua haujlwm ntau dua li cov vitamins C thiab E, muaj kev tiv thaiv zoo tiv thaiv peb ntawm kab mob thiab kev laus.
Cov kws tshawb fawb yeej paub ntau dua 6,500 tsiaj ntawm bioflavonoids. Tab sis qhov tseem ceeb tshaj plaws thiab siv tau yooj yim nrhiav tau. Cia peb saib cov pawg tseem ceeb ntawm flanonoids thiab cov hom tsiaj ntau.
Flavones
Cov no suav nrog luteolin thiab apigenin. Qhov zoo chaw ntawm flavones suav nrog celery, zaub txhwb qaib, ntau yam tshuaj ntsuab thiab kua txob kub. Cov pa roj cuam tshuam nrog cov kev pab cuam antioxidant dav dua thiab ncua tshuaj metabolism hauv sijhawm.
Anthocyanidins
Cov no suav nrog malvidin, pelargondine, peoidin thiab cyanidin. Cov peev txheej zoo ntawm anthocyanins suav nrog liab, ntshav, thiab cov txiv hmab txiv ntoo xiav; grenades; plums; Caw liab; thiab txiv hmab liab thiab ntshav txiv kab ntxwv. Anthocyanidins muaj feem xyuam rau kev noj qab haus huv, muaj cov antioxidant thiab pab tiv thaiv kev rog thiab ntshav qab zib.
Flavonones
Cov no suav nrog hesperidin, eriodictiol thiab naringenin. Flavonoids muaj nyob hauv kev nplua mias hauv cov txiv ntoo. Lawv cuam tshuam nrog cov hlab plawv kev noj qab haus huv, so thiab tag nrho cov antioxidant thiab cov kev ua los tiv thaiv.
Isoflavones
Pab pawg me no suav nrog genistein, glycytin thiab daidzein. Isoflavones muaj zog heev nyob rau hauv cov kua thiab cov kua zaub, thiab hauv legumes. Lawv yog phytoestrogens, uas txhais tau tias lawv yog tshuaj lom neeg uas ua zoo li cov tshuaj hormones estrogen. Cov kws tshawb fawb xav tias lawv muaj txiaj ntsig zoo los txo qhov kev pheej hmoo ntawm qog nqaij hlav cancer xws li mis, endometrial thiab mob qog ntshav, txawm hais tias kev tshawb fawb tam sim no sib xyaw. Hauv kev tshawb fawb ntau yam, isoflavones yog qee zaum ua raws li antioxidantsthiab qee zaum raws li oxidants, yog li lawv cov txiaj ntsig rau mob cancer tsis meej. Lawv tseem tau kawm tias yog txoj hauv kev los kho cov tsos mob ntawm lub cev lawm.
Flavonols
Qhov no thoob plaws pawg neeg ntawm flavonoids suav nrog quercetin thiab kaempferol. Lawv muaj nyob hauv cov dos, leeks, Zaub pob, zaub pob, zaub paj ntsuab, tshuaj yej, txiv hmab txiv ntoo, taum thiab txiv apples. Quercetin yog tshuaj antihistamine uas pab txo quav nyab laj thiab ua kom khaus. Nws tseem muaj npe rau nws cov khoom tiv thaiv lub zog. Kaempferol thiab lwm yam flavonols yog cuam tshuam nrog kev muaj peev xwm tiv thaiv kev tiv thaiv thiab ua dej num hauv lub cev, ua rau muaj kev tiv thaiv kab mob.
Flavanols
Nws muaj peb lub ntsiab ntawm flavanols: monomers (zoo dua lub npe hu ua catechins), dimers thiab polymers. Flavanols muaj nyob hauv tshuaj yej, cocoa, txiv quav ntswv nyoos, txiv av, txiv ntoo, noob taum thiab liab caw. Catechins tshwj xeeb tshaj yog nyob rau hauv cov tshuaj yej ntsuab thiab dawb, thaum dimers cuam tshuam nrog kev txo qis roj cov roj muaj nyob hauv cov tshuaj yej dub. Cov kws tshawb fawb xav tias catechins tuaj yeem muaj txiaj ntsig zoo nyob rau hauv cov tsos mob ntawm tus mob ntsws laus. Catechins kuj tseem cuam tshuam nrog cov kab mob hlab plawv thiab leeg hlwb.
Anthocyanin
Nws lub luag haujlwm tseem ceeb yog ntxiv dag zog rau cov phab ntsa ntawm cov hlab ntsha. Thiab cov tsos mob tseem ceeb ntawm qhov tsis muaj peev xwm: nqaij doog uas tshwm rau ntawm daim tawv nqaij txawm tias muaj kev cuam tshuam me ntsis. Cov hlab ntsha ntawm lub hlwb thiab lub qhov muag kuj nyob hauv nws ntau. Kev nqus ntawm anthocyanin txhim kho tsis pom kev zoo thiab nce lub hlwb tsis txaus, tiv thaiv kev txhim kho mob stroke. Cov nplua nuj thiab feem ntau yooj yim muaj peev xwm los ntawm antiocyanin yog blueberries. Cov kws kho mob qhia koj kom noj cov txiv no yam tsawg ib nrab khob ib hnub. Thiab lub caij ntuj no koj tuaj yeem noj cov khov.
Quercetin
Ntau ntawm nws pom hauv dos thiab xim liab, tsis dawb. Ib qho dos ib hnub twg tuaj yeem nce qib ntawm quercetin hauv lub cev rau ob peb teev. Qhov no yog qhov tsim nyog tshwj xeeb rau kev fab tshuaj tiv thaiv kev ua xua thiab cov neeg txom nyem los ntawm tus mob muaj kab mob. Quercetin yog tej zaum qhov muaj zog tshaj plaws antioxidant ntawm bioflavonoids, nws nquag tiv thaiv mob hlwb. Nws tseem tuaj yeem tiv thaiv kev tsim cov atherosclerotic plaques thiab yog li pab txhawb kev tiv thaiv thiab kho cov kab mob plawv. Quercetin tseem muaj nyob hauv cov txiv av ntoo, txiv lws suav, zaub cob pob, kua txob, taum, liab.
Txoj Kev Sib Ntsib
Ib qho ntawm cov neeg txheeb ze tshaj plaws ntawm quercetin thiab zoo sib xws hauv nws lub zog. Lwm lub npe ntawm cov nroj tsuag flavonoid no yog vitamin P. Nws muaj nyob hauv cov txiv hmab txiv ntoo. Tab sis, hmoov tsis, tsis nyob rau hauv lub muaj kua pulp, tab sis feem ntau nyob rau hauv cov tawv ntoo thiab dawb partitions. Yog li yuav kom tau cov vitamin P, koj yuav tsum noj txiv kab ntxwv qaub thiab txiv qaub. Lossis tshawb kev ua hauv raspberries, blueberries, blackcurrants, apricots, txiv lws suav, paprika, zaub xas lav thiab tshuaj ntsuab. Ntawm cov cereals nws muaj nyob hauv buckwheat. Thiab tseem - hauv kas fes thiab tsaus chocolate (nrog lub cocoa cov ntsiab lus ntawm tsawg kawg 70%). Vitamin P tua cov tsis taus ntawm cov hlab ntshav, tiv thaiv kev nkag ntawm cov kab mob thiab kab mob nkag mus rau hauv lub cev, tshem tawm cov hlau hnyav thiab co toxins. Nws yog qhov tsis tseem ceeb uas yog txoj hauv kev ntawm kev txhim kho kev tiv thaiv thiab tiv thaiv kev laus ua ntej. Nrog kev pabcuam ntawm cov sijhawm koj tuaj yeem tshem tawm ntawm cov kev tsis haum, daws qhov mob tshwm sim, tiv thaiv kev txhim kho ntawm ob lub hemorrhoids thiab cov kab mob txaus ntshai xws li mob plawv thiab mob stroke.
Khoom siv koob
Khoom siv koob muaj nyob hauv txiv hmap phua ntiag thiab cawv txiv hmab liab, blueberries, cocoa thiab noob txiv, feem. Ua kom muaj zog ntawm cov phab ntsa ntawm cov hlab ntsha, thins cov ntshav, muaj cov kabmob ntshav thiab ua haujlwm tiv thaiv qog noj ntshav. Kev tshawb fawb pom tseeb hais tias cov txiv hmab tsaus ntau yam thiab lawv cov cawv txiv ntoo yog nplua nuj hauv resveratrol. Resveratrol tiv thaiv cov hlab ntsha ntawm atherosclerosis.
Proanthocyanidins
Proanthocyanidins yog chav kawm ntawm flavonoids, cov tshuaj tua kab mob ua kom muaj zog (20 lub sij hawm muaj zog tshaj li ascorbic acid thiab 50 lub sij hawm muaj hwj chim ntau tshaj li cov vitamin E). Muaj nyob rau hauv blueberries, raspberries, blackberries, blackcurrants, cherries, eggplant, beets, liab liab thiab qee cov kua txob - ob qho tib si kub thiab qab zib. Proanthocyanidins pab txo cov kev pheej hmoo ntawm cov kab mob plawv.
Lycopene
Txiv lws suav muaj flavonoid lycopeneCov. Lycopene yog ib qho muaj zog tshaj plaws hauv kev tiv thaiv ntuj, nws yog muab piv nrog cov vitamins E, C, A. Lycopene tsis tau rhuav tshem tom qab kev kho cua sov ntawm cov txiv lws suav. Hauv cov kua txiv lws suav, hauv cov kua txiv lws suav muaj ntau ntau lub sijhawm ntau dua lycopene dua li hauv cov txiv ntoo tshiab.
Dab tsi yuav pab kom nqus cov flavonoids?
Bioflavonoids lawv tsis tshwm sim hauv tib neeg lub cev, lawv tsuas tuaj yeem sab nraud los ntawm sab nraud. Koj tuaj yeem pom lawv hauv cov tshuaj hauv cov khw muag tshuaj, tab sis qhov tseeb yog tias cov tshuaj no ua haujlwm zoo nrog lawv tus kheej cov tsiaj. Tsuas yog xwm muaj peev xwm muab qhov zoo li no tseg nyiaj: hauv txhua lub txiv lws suav lossis plaub ntawm qej pab tau flavonoids muaj nyob hauv qhov nyiaj thiab hauv kev faib ua feem zoo tshaj plaws nqus thiab pab. Qhov no txhais tau tias nws yog qhov zoo dua kom tau lawv los ntawm cov khoom lag luam ntuj, tshwj xeeb tshaj yog nyob rau lub caij nws tus kheej.
Txhawm rau khaws cov txiaj ntsig zoo tag nrho, nws zoo dua tsis txhob kub cov zaub thiab txiv hmab txiv ntoo. Qee qhov flavonoids kuj tsis zam cia kom khov.
Txhawm rau nqus bioflavonoids zoo, koj yuav tsum tau haus dej txaus - tsawg kawg 1,5 litres ib hnub.
Tus yeej nyob rau hauv cov ntsiab lus ntawm tsob nroj flavonoids yog qij. Muaj tsawg kawg yog 30 ntau hom nyob hauv nws! Kev noj qej txhua hnub tiv thaiv kev txhim kho kev mob plawv, kev tshwm sim ntawm cov qog, ua tiav cov mob khaub thuas thiab kis kab mob, txhim kho kev tiv thaiv kab mob, txo qis ntawm cov "phem" cov roj cholesterol thiab tswj ntshav siab.
Pom zoo:
Cov Txiaj Ntsig Kev Noj Qab Haus Huv Ntawm Kev Noj Zaub Mov Muaj Txiaj Ntsig Hauv Flavonoids
Flavonoids yog cov tshuaj cog tshuaj lossis phytochemicals uas muaj nyob hauv txhua cov txiv hmab txiv ntoo thiab zaub uas peb noj. Lawv muaj ntau tus txiaj ntsig rau tib neeg lub cev, suav nrog txo cov kev pheej hmoo ntawm kev mob plawv thiab sib ntaus sib tua.
Hais Tsis Yog! Ntawm Kev Mob Qog Noj Ntshav Thiab Mob Plawv Nrog Cov Zaub Mov No Nrog Flavonoids
Raws li kev tshawb fawb cov zaub mov muaj nplua nuj nyob hauv flavonoids li txiv apples thiab ntsuab ces tau los txo qis mob qog nqaij hlav cancer thiab kab mob plawv Cov. 500 milligrams ntawm cov khoom hauv ib hnub yog txaus kom txo tau qhov txaus ntshai ntawm qhov kev puas tsuaj ntawd.
Mackerel Hiav Txwv Dub Thiab Ob Hom Tsiaj Ntawm Sturgeon Tau Ploj Ntawm Qhov Dej Ntawm Bulgaria
Cov pej xeem ntawm cov Hiav Txwv Dub , uas tau nyob rau ntawm thaj chaw ntawm Hiav Txwv Dub, yog yav dhau los lawm. Cov no yog cov lus ntawm hydrobiologist thiab ichthyologist Pencho Pandakov, tus kws tshaj lij, tus tswv cuab ntawm Balkanka Association.
Peb Hom Khoom Cuav Ntawm Cheese Thiab Ob Hom Daj Daj Tau Raug Ntes Los Ntawm BFSA
Qhov teeb meem nrog cov khoom noj mis nyuj tsis zoo ntawm cov khw muag khoom lag luam Bulgarian tseem muaj, thiab kev tshuaj ntsuam xyuas zaum kawg ntawm BFSA pom 3 hom cheese thiab 2 hom ntawm cov xim daj uas tsis ua los ntawm mis nyuj. Tag nrho ntawm 169 qauv ntawm cov cheese, daj cheese, butter thiab yogurt los ntawm cov tuam ntxhab sib txawv tau coj.
Cov Qe Pab Tiv Thaiv Peb Los Ntawm Hom Ntshav Qab Zib Hom 2
Qe yog ib qho txiaj ntsig zoo ntxiv rau txhua yam kev mob ntshav qab zib. Qhov no tsis zoo li yuav tsum paub dav, vim tias ntau tus neeg mob ntshav qab zib tseem txhawj xeeb txog qhov yuav tshwm sim yog tias lawv tsis kam ua qhov lawv nyiam omelet.
