Ngaba i-anthocyanin yi-antioxidant?

Ukuqonda Anthocyanins

I-Anthocyanins Zimibalabala eyenzeka ngokwendalo kwinani elikhulu leziqhamo, imifuno, kunye neentyatyambo, ezinika umbala obomvu, omfusa, noblowu. I-Anthocyanins yinxalenye yeklasi ye-flavonoid yeekhompawundi, iqela le-polyphenols elinokuqonda ngokubanzi kwimiphumo yempilo enokubakho. I-Anthocyanins yenzeka kukutya okunje ngamaqunube, amaqunube amnyama, ikhaphetshu ebomvu, kunye neediliya, phakathi kwabanye, kwaye bafumene umdla ngenxa yokukwazi kwabo ukuqhubela phambili impilo-ntle jikelele. Kodwa ngaba zi-antioxidants?

 

Umsebenzi weAntioxidant weAnthocyanins

Ii-Antioxidants ziikhompawundi ezinceda ekunciphiseni iiradicals zasimahla eziyingozi ngaphakathi emzimbeni, ukunciphisa uxinzelelo lwe-oxidative kunye nokunciphisa umngcipheko wokugula okungapheliyo. Iimvavanyo ziye zabonisa ukuba i-anthocyanins ziqulethe umsebenzi ophezulu we-antioxidant, obenza bakwazi ukulwa nomonakalo we-oxidative kwinqanaba leselula. Ngobuchule babo bokunikela nge-electron, basebenza kakuhle ekuzinziseni iiradicals zasimahla, banqande ukonakala kweeseli okunokukhokelela ekwaluphaleni, ukudumba, kunye nokugula.

 

 

I-Anthocyanins: I-antioxidants enamandla kakhulu

I-Anthocyanins zibomvu, ezimfusa okanye eziblue-colored pigments ezivela kusapho lweflavonoid. Zikhona kwiziqhamo ezininzi kunye nemifuno, ngakumbi amaqunube: anika iziqhamo ezibomvu imibala yazo eyahlukileyo.

Uphononongo lwaseBrithani ludibanisa ukusetyenziswa kwe-haskap, isiqhamo esibomvu esityebileyo kwi-anthocyanins, kunye nokuphuculwa kwe-2% ekusebenzeni kwabadlali kumgama we-5 km, oko kukuthi, ukunyuka kwesantya malunga ne-0.25 km / h. Ezi nzuzo zicatshangelwa ukuba zidibaniswe nokulawulwa kwe-oksijini engcono ngabadlali, kubonakaliswe ngokunyuka okukhulu kwi-VO2 max yabo, ukusetyenziswa kwe-oksijini ephezulu ngomzuzu womzimba wokuzikhandla.

Ezi ziphumo zinenzuzo zichazwa ngumsebenzi we-antioxidant we-anthocyanins, ithathwa njengeyona nto ingcono ye-flavonoid yendalo.

Indlela iAnthocyanins ekhusela ngayo umzimba

I-Anthocyanins baye benza i-antioxidant yabo ngeendlela ezininzi:

1. Ukukhupha iiRadicals zasimahla: Ezi pigments zinciphisa i-ROS ejongene nomonakalo weselula.

2. Ukuphucula umsebenzi we-Enzyme: I-Anthocyanins inceda ekuphuculeni umsebenzi we-antioxidant enzymes ezifana ne-superoxide dismutase (SOD) kunye ne-catalase, ukuqinisa iindlela zokukhusela zangaphakathi zomzimba.

3. Ukunciphisa Ukuvuvukala: Ukuthintela iindlela ezixhasa ukudumba yindlela i-anthocyanins enceda ngayo ekunciphiseni amanqanaba okudumba okungapheliyo, enye yezona zinto ziphambili zeemeko zesifo ezifana nesifo sentliziyo kunye nesifo samathambo.

4. Ukukhuselwa kweDNA: I-Anthocyanins ifunyenwe ukukhusela i-DNA emonakalweni yimithombo ye-oxidative, ekhokelela ekuguquleni kunye nokwakhiwa kwee-cancer.

5. Ukuphuculwa koMsebenzi weMitochondrial: I-Anthocyanins inokugcina i-mitochondria ingaguquki, ibambe ukuveliswa kwamandla kwiiseli kunye nokunciphisa umonakalo we-oxidative.

 

 

Imithombo yeAnthocyanins

I-Anthocyanins zifumaneka ekugxininiseni okuphezulu kwiziqhamo ezininzi, imifuno, kunye neenkozo. Eminye yemithombo etyebileyo yokutya yile:

1. Amajikijolo: Amaqunube, amaqunube, amaqunube, kunye namaqunube zonke ziphezulu kwi-anthocyanins.

2. Iidiliya kunye neWayini eBomvu: Iidiliya ezimnyama kunye nemveliso yazo, ezifana newayini ebomvu, zizityebi kwi-anthocyanins.

3. Imifuno emfusa nebomvu: Ikhaphetshu ebomvu, i-eggplant, ibhatata emfusa, kunye neebhiti ziyimithombo elungileyo.

4. Iimbotyi kunye neeNkozo: Iimbotyi ezimnyama kunye nerayisi emnyama nazo ziyimithombo emihle ye-anthocyanins.

5. Iti kunye neCocoa: Iiti ezithile, njengeti yehibiscus, kunye netshokholethi emnyama zineanthocyanins.

 

IiNzuzo zeMpilo zibalelwa kwi-Anthocyanin Antioxidants

Ngenxa yemeko yabo esebenzayo ye-antioxidant, i-anthocyanins baye banikwa izibonelelo ezininzi zempilo ezifana:

1. Impilo yentliziyo

Uphando lubonisa ukuba i-anthocyanins iphucula ukusebenza kwemithambo yegazi, inciphisa uxinzelelo lwegazi, kwaye ikhusela kwisifo senhliziyo. Zikhokelela ekujikelezeni okungcono, ukunciphisa ukuqina kwe-arterial, kunye nokunciphisa amanqanaba e-cholesterol ye-LDL, ebizwa ngokuba yi-cholesterol "embi".

2. Umsebenzi weNgqondo kunye nempilo yengqondo

I-Anthocyanins zinxulunyaniswa nomsebenzi ongcono wokuqonda kunye nomngcipheko ophantsi wezifo ze-neurodeergenerative ezifana ne-Alzheimer's. Banegalelo ekwehliseni uxinzelelo lwe-oxidative kwingqondo, ukonyusa unxibelelwano lwe-neuron-to-neuron, kunye nokuthintela ukuphazamiseka kwengqondo okunxulumene neminyaka. 

3. Impilo yamehlo

Ezi flavonoids zinokunceda ukukhusela i-macular degeneration enxulumene neminyaka (AMD) kunye nokuphucula umbono ngokunciphisa umonakalo owenziwe nge-oxidative kwiiseli zamehlo. I-Anthocyanins ifunyenwe yokuphucula umbono wasebusuku kunye nokunciphisa umngcipheko we-cataract. 

4. UThintelo loMhlaza

Izifundo ezithile zibonisa ukuba i-anthocyanins iyakwazi ukubambezela ukukhula kweseli yomhlaza kwaye inqande ukwakheka kwethumba ngokulwa noxinzelelo lwe-oxidative. Bacinezela ukukhula kweeseli zomhlaza, babangela i-apoptosis (ukufa kweeseli), kwaye balawule iindlela zokubonisa ezinxulumene nomhlaza.

5. Impilo yamathumbu kunye neNkxaso yeMicrobiome

I-Anthocyanins ikwanceda ekugcineni i-microbiome yamathumbu esempilweni ngokuxhasa ukukhula kweebhaktheriya ezilungileyo. Uphando luye lwabonisa ukuba i-anthocyanins inokuthoba ukudumba kwamathumbu kwaye inokunceda ukukhusela izifo zesisu esifana ne-bowel syndrome.

6. Ulawulo lwesifo seswekile

I-Anthocyanins inokunceda ekulawuleni amanqanaba eswekile yegazi kunye nokwandisa uvakalelo lwe-insulin. Uphononongo lubonise ukuba ukutya okuphezulu kwi-anthocyanins kunokuthoba iswekile yegazi emva kokutya, kwaye ke kuluncedo kubantu abanesifo seswekile okanye abanesifo seswekile.

 

 

Ukongeza iAnthocyanins kukutya kwakho

Ukuvuna ezona nzuzo zininzi ze i-anthocyanins, zongeze kwisidlo sakho semihla ngemihla ngolu hlobo lulandelayo:

1. Qala usuku lwakho ngeBerry Smoothie: Dibanisa amaqunube, amaqunube amnyama, okanye amaqunube e-acai kunye neyogathi okanye ubisi olusekwe kwisityalo kwisidlo sakusasa esigcwele izondlo.

2. Quka Imifuno Enemibala Engakumbi: Yongeza ikhaphetshu ebomvu, ibhatata emfusa, kunye nebhiti kwiisaladi, isuphu, okanye i-stir-fries.

3. I-Snack kwi-Dark Chocolate: Khetha itshokholethi emnyama enomxholo ophezulu we-cocoa ukuze ufumane izibonelelo ze-anthocyanin ngelixa usanelisa izinyo lakho elimnandi.

4. Sela i-Hibiscus okanye i-Berry Teas: Ezi tea zigcwele i-anthocyanins kwaye zibonelela ngencasa emnandi, ene-antioxidant-epakishwe endaweni yesiselo esiswiti.

5. Yenza i-Anthocyanin-Dense Desserts: Yongeza irayisi emnyama, i-cherries, okanye i-blueberries kwizimuncumuncu zasekhaya ezifana ne-yoghurt parfaits, iisaladi zeziqhamo, okanye izitya ze-oatmeal.

6. Sebenzisa Umbala Wokutya Kwendalo: Kunokuba ube nombala owenziweyo, sebenzisa izithako ezixineneyo ze-anthocyanin ezifana ne-beet powder okanye i-blueberry extract ukuze ube nombala kunye nokondla iindlela zokupheka.

7. Yongeza iWayini eBomvu ngokuModareyitha: Ukuba usela utywala, ukusetyenziswa kwewayini ebomvu ngokuphakathi kunokunika i-anthocyanins kunye nezinye iipolyphenols eziluncedo.

 

Imingcipheko enokwenzeka kunye nokuqwalaselwa

Nangona i-anthocyanins zikhuselekile kwaye zisempilweni ngokubanzi, izinto ezimbalwa kufuneka zikhunjulwe:

1. Ukusetyenziswa Ngokugqithisileyo kwezongezo: Ukusebenzisa iidosi eziphezulu zezongezelelo ze-anthocyanin ngaphandle kokubonisana nochwepheshe kunokuba luncedo olongezelelweyo kwaye kunokunxibelelana namanye amayeza.

2. Ukulungiswa kunye nokugcinwa: Umxholo we-Anthocyanin unokuncipha ngokuhamba kwexesha, ngoko ke ukutya okutsha, okukhenkcezisiweyo, okanye okucutshungulwayo kungcono kunokutya okucutshungulwayo okanye okugcinwe ixesha elide.

3. Ukuguquguquka komntu ngamnye: Iziphumo ze-Anthocyanin zinokwahluka ngokusekwe kwimfuza, ukutya, kunye nefuthe lendlela yokuphila iyonke.

 

 

isiphelo

I-Anthocyanins ngokwenene zi-antioxidants ezinamandla ezineenzuzo ezininzi zempilo. Amandla abo okulwa noxinzelelo lwe-oxidative, ukukhuthaza impilo-ntle ye-cardiovascular, ukuphucula umsebenzi wokuqonda, kunye nokuthintela ukuvuvukala kubenza ukuba babe yongezwa ngokugqwesileyo kukutya okunempilo. Ukutya ukutya okutyebileyo kwi-anthocyanin njengamaqunube, iitapile ezimfusa, kunye nekhaphetshu ebomvu kunokunceda ukuphucula impilo yonke kunye nokukhusela kwizifo ezingapheliyo. Ukongeza ezi khompawundi zimibalabala kwisidlo sakho semihla ngemihla yindlela elula nesebenzayo yokungena kwikhono labo lokulwa ne-antioxidant.

Ucaphulo

Cassidy, A., Rogers, G., Peterson, JJ, Dwyer, JT, Lin, H., & Rimm, EB (2013). Ukutya okuphezulu kwe-anthocyanin yokutya kuhambelana nokuqina kwe-arterial ephantsi kunye noxinzelelo lwegazi oluphakathi kwabasetyhini. Ijenali yaseMelika yeZondlo zeklinikhi, i-98 (6), i-1530-1538.

Yena, J., kunye noGiusti, MM (2010). I-Anthocyanins: Imibala yendalo eneempawu zokukhuthaza impilo. Uphononongo loNyaka lweSayensi yoKutya kunye neTekhnoloji, i-1 (1), i-163-187.

Krikorian, R., Shidler, MD, Nash, TA, et al. (2010). I-Blueberry supplementation iphucula imemori kubantu abadala. Ijenali yezoLimo kunye neKhemistry yokutya, i-58 (7), i-3996-4000.

Wallace, TC, Slavin, M., & Frankenfeld, CL (2016). Uphononongo olucwangcisiweyo lwe-anthocyanins kunye nabamakishi besifo senhliziyo. Izondlo, 8(1), 32.

Zafra-Stone, S., Yasmin, T., Bagchi, M., Chatterjee, A., Vinson, JA, & Bagchi, D. (2007). IBerry anthocyanins njenge-antioxidants entsha kwimpilo yabantu kunye nothintelo lwezifo. I-Molecular Nutrition & Food Research, 51 (6), 675-683.

UZhang, H., Zheng, X., Jia, X., et al. (2020). I-anthocyanins yokutya: Uphononongo lwemetabolism yabo, umsebenzi webhayoloji, kunye neenzuzo zempilo. Ijenali yoKutya okuSebenzayo, 72, 104086.