Phenolic acids yog polyphenols uas tshwm sim ib txwm muaj hauv cov nroj tsuag. Kev noj zaub mov nplua nuj nyob hauv phenolic acids tuaj yeem tiv thaiv kev txhim kho mob qog noj ntshav, kab mob plawv, mob ntshav qab zib, mob txha thiab kab mob neurodegenerative. Lawv kuj tseem tuaj yeem khaws koj cov tawv nqaij los ntawm kev laus sai vim tias lawv tiv thaiv kev puas tsuaj los ntawm cov dawb radicals. Cov neeg uas noj zaub mov zoo feem ntau tau txais cov tshuaj phenolic txaus, tab sis koj yuav xav ntxiv ntau ntxiv los txhawb lawv cov teebmeem. Koj tuaj yeem ntxiv cov phenolic acids rau koj cov zaub mov los ntawm kev noj lawv los ntawm cov khoom noj, dej haus, thiab cov khoom noj.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Xaiv Khoom Noj, Dej Haus, thiab Tshuaj Ntxiv
Kauj Ruam 1. Noj txiv hmab txiv ntoo ntau
Ib qho ntawm qhov muaj txiaj ntsig tshaj plaws ntawm phenolic acid yog txiv hmab txiv ntoo. Phenolic acid muaj nyob hauv cov txiv hmab txiv ntoo sib txawv xws li pears, txiv hmab, thiab txiv hmab txiv ntoo. Ntxiv ntau yam rau koj cov zaub mov tuaj yeem ua kom ntseeg tau tias koj nce koj cov phenolic acid txhua hnub. Cov khoom tsim los ntawm cov txiv hmab txiv ntoo no, xws li kua txiv lossis cawv, kuj muaj phenolic acid. Txiv hmab txiv ntoo siab hauv phenolic acid muaj xws li:
- Txiv hmab
- Pears
- Txiv Apples
- Cherries
- Berries xws li blueberries thiab raspberries
- Plums
- Citrus txiv hmab txiv ntoo xws li txiv kab ntxwv thiab txiv qaub
- Kiwis
- Txiv nkhaus taw
Kauj Ruam 2. Koom nrog cov zaub sib txawv
Zoo li txiv hmab txiv ntoo, zaub kuj tseem muaj qhov ntau ntawm phenolic acid. Tau txais ntau cov zaub txhua hnub thiab txawm tias ntawm txhua pluas noj yog tias koj tuaj yeem ua tau. Qee cov zaub siab hauv phenolic acids muaj xws li:
- Dos, dawb thiab liab
- Dub thiab ntsuab txiv ntseej
- Globe artichoke hau
- Liab thiab ntsuab chicory
- Zaub ntsuab
- Shallots
- Broccoli
- Asparagus
- Qos yaj ywm
Kauj Ruam 3. Siv cov nplej tag nrho
Lwm qhov chaw cog qoob loo zoo ntawm phenolic acid yog cov nplej tag nrho. Txoj hauv kev zoo tshaj kom tau lawv yog ci nrog hmoov ua los ntawm lawv. Txawm li cas los xij, txawm tias noj ib lub tais ntawm mov lossis oats kuj tseem tuaj yeem ua rau cov tshuaj phenolic acid uas koj tau txais. Cov nplej tag nrho thiab cov nplej tag nrho cov hmoov nplej siab hauv phenolic acids suav nrog:
- Nplej
- Txhuv
- Pob kws
- Oats
- Ua kom zoo zoo pob kws nplej
- Rye
Kauj Ruam 4. Txhawb kom muaj cov noob thiab noob
Sprinkling cov no ntawm koj cov zaub mov tuaj yeem ntxiv ntau phenolic acid rau koj cov zaub mov. Ceev thiab noob siab hauv phenolic acids suav nrog:
- Flaxseed thiab flaxseed noj mov
- Hazelnut
- Pecans
- Soy hmoov
- Chestnut
Kauj Ruam 5. Haus cov dej haus uas muaj phenolic acid ntau
Cov dej haus ua los ntawm cov chaw cog khoom kuj tseem tuaj yeem pab txhawb koj li niaj hnub siv phenolic acid. Muaj qhov tsim nyog tus nqi ntawm cov dej qab zib hauv qab no tuaj yeem txuas ntxiv koj kev rau siab kom tau txais ntau phenolic acid:
- Liab caw
- Tshuaj yej
- Kas fes
- Kub chocolate ua los ntawm cocoa
Kauj Ruam 6. Siv tshuaj ntxiv txhua hnub
Txoj hauv kev zoo tshaj los ntxiv phenolic acids rau koj cov zaub mov yog los ntawm cov zaub mov thiab dej haus hauv lawv. Koj kuj tseem tuaj yeem sim ntxiv qhov siab hauv phenolic acids rau kev txhawb nqa ntxiv. Cov tshuaj Phenolic acid feem ntau tuaj raws li cov txiv hmab txiv ntoo lossis cov tshuaj yej ntsuab los yog muag raws li cov tshuaj tiv thaiv kab mob. Tsis txhob siv cov no los ntawm kev noj zaub mov kom zoo nyob hauv cov phenolic acids vim tias lawv yuav tsis muaj txiaj ntsig zoo ib yam li cov khoom noj.
- Ua raws li koj tus kws kho mob lossis cov lus qhia ntim khoom kom tsim nyog.
- FDA tsis tswj hwm cov tshuaj ntxiv rau cov ntsiab lus, kev coj dawb huv, daim ntawv lo, lossis cov ntawv thov tus neeg thib peb txheeb xyuas zoo li USP (US Pharmacopeia).
Txoj Kev 2 ntawm 3: Caij nrog Phenolic Acids
Kauj Ruam 1. Ntxiv qee cov txuj lom rau cov tais diav
Cov txuj lom yog qhov tshwj xeeb tshaj yog qhov chaw ntawm phenolic acid. Flavouring cov tais diav nrog lawv tuaj yeem txhawb nqa koj li niaj hnub tau txais phenolic acid. Qee cov txuj lom koj yuav xav siv suav nrog:
- Qej
- Lub hnub qub anise
- Qhuav Mexican oregano
- Celery noob
- Qhuav sage
- Qhuav rosemary
- Qhuav thyme
- Qhuav qab zib basil
- Curry hmoov
Kauj Ruam 2. Muab cov zaub mov qab thiab tsw qab
Mint thiab qhiav yog cov nroj tsuag uas muaj cov tshuaj phenolic ntau ntau. Koj tuaj yeem siv lawv hauv cov tais diav lossis tseem ua tshuaj yej tawm ntawm cov nplooj qhuav. Cov hauv qab no tuaj yeem nce koj cov kev noj haus txhua hnub:
- Qhuav peppermint
- Qhuav spearmint
- Qhuav qhiav
- Qhuav txiv qaub verbena
Kauj Ruam 3. Ncuav cov roj
Roj-raws cov nroj tsuag tuaj yeem yog cov khoom zoo ntawm phenolic acids. Koj tuaj yeem ua noj nrog lawv lossis ntxiv lawv rau cov khoom noj qab zib xws li qhob cij tag nrho. Roj siab hauv phenolic acids muaj xws li:
- Ntxiv nkauj xwb txiv roj roj
- Rapeseed (canola) roj
Txoj Kev 3 ntawm 3: Tsim Menus Txhua Hnub
Kauj Ruam 1. Ua tshais noj tshais
Koj tuaj yeem yooj yim ntim txhua pluas noj ntawm koj hnub nrog ntau cov phenolic acids. Qee lub tswv yim rau cov khoom noj tshais muaj xws li:
- Omelet nrog taub hau artichoke, asparagus, shallots, thiab qhuav thyme siav hauv cov txiv ntseej nrog kua txiv tshiab-nyem
- Lub tais ntawm oatmeal nrog xaiv cov txiv hmab txiv ntoo, cherries, thiab kua thiab kas fes
- Pumpkin qhob cij ua nrog hmoov nplej tag nrho, seasoned nrog cloves thiab lub hnub qub anise
Kauj Ruam 2. Txhawb koj qib thaum noj su
Koj noj pluas su yog lwm lub sijhawm zoo los ntxiv rau koj cov phenolic acid kom txaus. Koj yuav nyiam cov hauv qab no rau pluas su:
- Zaub xam lav zaub xam lav nrog chicory thiab chilled, steamed broccoli; hnav khaub ncaws ntxiv nkauj xwb txiv roj roj thiab kua txiv hmab liab liab
- Lub tais ntawm yogurt nrog cov txiv hmab txiv ntoo tshiab thiab flaxseed noj mov thiab ib khob ntawm tshuaj yej peppermint
- Sandwich ua nrog cov qhob cij tag nrho thiab cov zaub ntsuab
Kauj Ruam 3. Noj pluas mov qab
Noj hmo zoo nrog ib khob cawv tuaj yeem pab koj so ntawm koj hnub. Nws kuj tseem nthuav tawm lub sijhawm zoo los txhawb koj li phenolic acid ntau ntxiv. Qee cov tais diav uas koj yuav xav ua suav nrog:
- Tofu nrog steamed asparagus thiab broccoli hauv cov kua ntses nrog ib khob cawv dawb lossis qhiav tshuaj yej
- Salmon braised nyob rau hauv cov txiv ntseej roj thiab qhuav rosemary nrog zaub xam lav zaub ntsuab, qos yaj ywm, thiab khob iav liab
- Artichoke thiab chicory pizza ua nrog hmoov nplej tag nrho, seasoned nrog thyme thiab oregano nrog ib khob cawv liab
Kauj Ruam 4. Txaus siab rau khoom qab zib
Ci cov khoom qab zib nrog hmoov, txiv hmab txiv ntoo, thiab cov txuj lom tuaj yeem txhawb nqa koj cov phenolic acid ntau ntxiv. Qee qhov piv txwv ntawm cov khoom qab zib koj yuav xav sim suav nrog:
- Kua los yog blueberry crumble ua nrog hmoov nplej tag nrho thiab oats tag nrho, seasoned nrog txiv qaub, cloves, cinnamon thiab hnub qub anise
- Cov qhob cij qab zib lossis cov ncuav ua nrog cov hmoov nplej tag nrho thiab txuj lom
- Lub tais ntawm mixed berries
Kauj Ruam 5. Noj khoom txom ncauj
Yog tias koj xav tau me ntsis tuaj tos kuv thaum nruab hnub, siv nws li lub sijhawm kom tau txais ntau cov phenolic acids. Qee qhov khoom noj txom ncauj zoo muaj xws li:
- 1-1.5 Ounces ntawm tsaus chocolate ua nrog cov hmoov cocoa tiag
- Txiv apples los yog pear
- 3 ooj ntawm roasted chestnuts
