Koj yuav tau hnov tias flavonoids yog qhov zoo rau koj, tab sis tsis muaj lub tswv yim yog vim li cas lossis lawv yog dab tsi. Flavonoids yog chav kawm loj heev ntawm cov tshuaj cog uas hu ua polyphenols. Polyphenols tuaj yeem txuas ntxiv ua pawg hauv ntau yam xws li anthocyanidins, flavonols, flavon-3-ols, flavonones, thiab flavones. Txhua yam ntawm cov flavonoids no feem ntau metabolized los ntawm lub cev los tsim lwm yam tshuaj thiab ua ntau yam haujlwm. Txiv hmab txiv ntoo, zaub, txiv ntseej, noob thiab txuj lom yog cov khoom noj muaj txiaj ntsig ntawm flavonoids. Cov flavonoids no tuaj yeem tiv thaiv ntau tus teeb meem kev noj qab haus huv, suav nrog mob qog noj ntshav, kab mob neurodegenerative (zoo li Alzheimer's thiab Parkinson's), thiab mob plawv.
Cov kauj ruam
Ntu 1 ntawm 2: Tau Flavonoids Los Ntawm Zaub Mov
Kauj Ruam 1. Xaiv cov zaub mov muaj xim tshiab
Cov zaub mov, tshwj xeeb yog txiv hmab txiv ntoo thiab zaub, poob lawv cov flavonoids dhau sijhawm, yog li xaiv cov khoom lag luam tshiab thiab siv nws sai. Txhawm rau kom tsis txhob plam flavonoids, zam kev ua noj ntau dhau lossis ua kom kub koj cov khoom. Cov xim ci yog qhov ntsuas tau zoo ntawm cov ntsiab lus flavonoid siab, yog li xyuam xim rau xim thaum koj tab tom ua noj.
Txij li thaum flavonoids siab tshaj plaws ntawm daim tawv nqaij ntawm cov khoom, sim tsis txhob tev koj cov txiv hmab txiv ntoo lossis zaub. Vim li no, koj yuav tsum tau yuav cov khoom lag luam organic txhawm rau txiav cov tshuaj tua kab rov qab
Kauj Ruam 2. Noj txiv hmab txiv ntoo ntau dua
Txiv hmab txiv ntoo yog ib qho khoom noj khoom haus loj tshaj plaws ntawm flavonoids. Lawv muaj ntau hom flavonoid suav nrog anthocyanidins, flavonols, flavon-3-ols, flavonones, thiab flavones. Sim noj ob lossis peb pluas noj txiv hmab txiv ntoo txhua hnub. Noj ntau dua:
- Berries: blueberries, txiv pos nphuab, raspberries, huckleberries, cranberries, blackberries
- Txiv hmab txiv ntoo hauv pob zeb: cherries, plums, peaches
- Txiv tsawb
- Pears
- Txiv Apples
- Citrus (thiab kua txiv): txiv kab ntxwv qaub, txiv kab ntxwv, txiv qaub, txiv qaub
- Melon: dib liab, cantaloupe
- Txiv hmab liab
Kauj Ruam 3. Suav cov zaub ntxiv hauv koj cov zaub mov
Cov zaub muaj ntau hom flavonoids, suav nrog flavonols, flavonones, thiab flavones. Sim noj tsawg kawg peb pluas noj ib hnub. Koj yuav tsum tsom mus rau tsib qhov ua ke ntawm cov txiv hmab txiv ntoo thiab zaub txhua hnub. Cov zaub zoo ntawm flavonoids suav nrog:
- Liab los yog daj dos thiab leeks
- Cov nplooj ntsuab: zaub ntsuab, zaub ntsuab, zaub xas lav, zaub ntsuab, zaub ntsuab, zaub ntsuab Swiss, zaub ntsuab, zaub ntsuab)
- Txiv lws suav
- Parsley
- Peppers: kua txob, tswb kua txob
- Celery
- Liab los ntshav liab
Kauj Ruam 4. Noj cov txiv ntoo
Noj ib txhais tes ntawm cov txiv ntoo txhua hnub yog txoj hauv kev zoo kom tau txais ntau yam zaub mov thiab cov vitamins. Ntau cov txiv ntoo muaj cov peev txheej siab ntawm flavonoids. Pecans, almonds, pistachios, thiab hazelnuts muaj qhov siab tshaj plaws ntawm flavonoids.
Thaum lawv tsis yog txiv ntseej, koj yuav tsum suav nrog cov taum garbanzo thiab quinoa kom tau txais anthocyanodins thiab flavonols hauv koj cov zaub mov. Cov taum thiab taum pauv yog cov khoom zoo ntawm isoflavones
Kauj Ruam 5. Haus tshuaj yej
Tshuaj yej yog qhov loj tshaj plaws ntawm flavonoids rau ntau tus neeg. Nws yog ib qhov kev kawm zoo tshaj plaws flavonoids, muaj catechins, suav nrog epigallocatechin gallate lossis EGCG. Cov flavonoids ua zoo li cov tshuaj tiv thaiv kab mob uas tuaj yeem tiv thaiv koj lub plawv kev noj qab haus huv. Sim haus ib mus rau peb khob dej tshuaj yej ib hnub. Cov tshuaj ntsuab ntsuab thiab dawb muaj qib siab ntawm flavonoids, txawm tias cov tshuaj yej dub tseem muaj lwm cov khoom xyaw flavonoid (zoo li thearubigins).
Caw liab thiab kua txiv liab liab yog lwm qhov zoo ntawm flavonoids. Haus dej cawv hauv qhov nruab nrab (haus ib hnub rau cov uas muaj hnub nyoog qis dua 65 xyoos thiab nce txog ob lub cawv rau cov uas muaj hnub nyoog 65 xyoos) rau cov txiaj ntsig kev noj qab haus huv
Kauj Ruam 6. Xav txog kev noj tshuaj ntxiv
Yog tias koj mob, koj yuav xav noj cov tshuaj flavonoid ntxiv. Ib txwm tham nrog koj tus kws kho mob ua ntej noj tshuaj ntxiv. Txij li tsis muaj kev pom zoo noj txhua hnub rau flavonoids, koj tus kws kho mob yuav xav kom koj txuas ntxiv tau txais flavonoids los ntawm koj cov zaub mov noj.
- Txhawm rau kom koj tau txais txiaj ntsig zoo tshaj plaws los ntawm flavonoids, sim noj ntau yam zaub mov tshiab. Hmoov tsis zoo, feem ntau cov ntaub ntawv muaj txiaj ntsig tsis muab cov ntaub ntawv tseem ceeb txog cov ntsiab lus flavonoid ntawm cov khoom noj.
- Qee tus neeg tsis tuaj yeem noj cov txiv hmab txiv ntoo thiab zaub tshiab vim qee yam kev noj qab haus huv, xws li diverticulitis lossis Crohn's Disease, thiab lawv yuav tau txais txiaj ntsig los ntawm kev noj tshuaj ntxiv vim tias lawv tsis tuaj yeem haus cov flavonoids los ntawm kev noj zaub mov.
Ntu 2 ntawm 2: Paub txog Cov txiaj ntsig ntawm Flavonoids
Kauj Ruam 1. Suav nrog flavonoids rau cov txiaj ntsig antioxidant
Antioxidants tuaj yeem tua cov tshuaj hu ua dawb radicals uas ua rau puas hlwb thiab ua rau muaj kev nyuab siab oxidative (qhov tsis sib xws ntawm kev tsim cov dawb radicals thiab lub peev xwm ntawm lub cev tiv thaiv lawv cov teeb meem tsis zoo). Koj lub cev feem ntau ua nws tus kheej cov tshuaj tiv thaiv kab mob (zoo li glutathione, thiab uric acid). Tab sis, kev ntxhov siab ib puag ncig, kev noj zaub mov tsis zoo, thiab kev mob nkeeg tuaj yeem cuam tshuam tag nrho cov kab mob antioxidant hauv koj lub cev. Noj cov flavonoids tuaj yeem ua rau cov tshuaj tiv thaiv kab mob hauv koj lub cev.
- Kev nyuab siab oxidative cuam tshuam nrog kev txhim kho mob qog noj ntshav, atherosclerosis, mob, thiab kab mob neurodegenerative.
- Cov kev tshawb fawb tseem xav tau los txiav txim siab yog tias flavonoids tuaj yeem rub thiab khi cov hlau ions txaus ntshai, txo cov dawb radicals.
Kauj Ruam 2. Txhim kho kev sib txuas lus ntawm tes
Cov xovtooj ntawm tes thiab cov ntaub so ntswg sib tham nrog lwm tus siv txoj hauv kev lossis txoj hauv kev. Flavonoids tuaj yeem hloov pauv txoj hauv kev no, uas tuaj yeem txhim kho cell rau kev sib txuas lus ntawm tes. Flavonoids tuaj yeem:
- Ua kom detoxification
- Saib xyuas kev loj hlob ntawm tes ib txwm muaj thiab tiv thaiv kev txawv txav (mob qog noj ntshav) ntawm tes
- Txo qhov mob
- Txo kev pheej hmoo ntawm kev khov
Kauj Ruam 3. Txhim kho kev thauj cov vitamin C hauv lub cev
Kev sib xyaw ntawm flavonoids thiab vitamin C tuaj yeem tiv thaiv kev puas tsuaj rau DNA. Qee qhov khoom noj siab tshaj plaws hauv Vitamin C kuj tseem muaj cov flavonoids siab heev. Cov zaub mov no suav nrog:
- Papayas
- Tswb kua txob
- Broccoli
- Brussels sprouts
- Txiv pos nphuab
Kauj Ruam 4. Txhim kho koj lub plawv kev noj qab haus huv
Flavonoids tuaj yeem txo qis LDL cov roj cholesterol los ntawm kev so cov hlab ntsha, txhim kho cov ntshav ntws, thiab los ntawm kev tiv thaiv cov ntshav platelets. Txiv hmab txiv ntoo thiab zaub yog qhov zoo ntawm flavonoids uas txo cov roj cholesterol. Tab sis, kev tshawb fawb tseem qhia tias qee qhov zoo tshaj plaws ntawm flavonoids los txo cov roj cholesterol suav nrog cov khoom lag luam cocoa, zoo li chocolate.
- Txhawm rau kom tau txais txiaj ntsig zoo tshaj plaws, xaiv cov qhob noom xim kasfes tsaus (nrog tsawg kawg 55% cocoa khib nyiab). Cov mis los yog cov qhob noom xim kasfes dawb muaj cov cocoa qis thiab cov piam thaj ntau dua.
- Qee cov flavonoids txhawb kev so ntawm cov hlab ntsha thiab tso ntshav kom yooj yim thoob plaws lub cev. Qhov no txo cov ntshav siab los ntawm kev pab tiv thaiv atherosclerosis.
