Adele mumwe wevateveri vakatendeka veSirtfood chikafu. Kutaura zvazviri, kuchinja kwake kunoshamisa kwemuviri uye kuora muviri kunokonzerwa nechirongwa ichi chekudya. Haisi yemashiripiti, asi haina hutano zvachose zvakare. Zita rekudya uku rinokonzerwa ne Changamire, kuti shanduro yaro ndi sirtuinas. Tinoda kutaura pamusoro pezvekudya izvi kuti tione kana iri pfungwa yakanaka yekusuma mukudya kwedu.
Chii chinonzi sirtuins?
Iwo kirasi yemapuroteni mumuviri, akakosha kwazvo mukugadzirisa nzira dzehupenyu dzinogona kukanganisa hutano hwedu nehuremu. sirtfoods izwi rinoshandiswa kuzvokudya zvine zvinhu zvakasikwa zvinozivikanwa se polyphenols izvo zvine mukana wekuita activate sirtuins.
Sayenzi yakaratidza kuti kudya kwakaderera-koriori kunogona kuwedzera hupenyu hwedu nekuderedza basa remakwara ekukwegura uye nekusimudzira DNA kugadzirisa. Sirtuin activators muchikafu inofungidzirwa kutevedzera zvakafanana mhedzisiro sekudya kwekoriori-inorambidzwa. Aya mapuroteni anewo basa mumafuta metabolism, izvo zvinotsanangura kuti nei zvichigona kutibatsira kuderedza uremu.
Sirtuin Benefits: Inoshanda Kurerutsa Uremu?
Zvidzidzo zvakaratidza kuti activator yemapuroteni aya anogona kubatsira unganidza mafuta edu akachengetwa uye kuwedzera basa remitochondria (chikamu chesero rinogadzira simba). Zvaratidzwawo izvozvo gadzirisa kugadzirwa kwe insulin, iyo hormone inotarisira kuenzana kweshuga mumuviri wedu uye inotibvumira kushandisa shuga mumakhahydrates mukudya kwedu kwesimba.
Izvo zviri kutaurwa, izvi zvikafu zvinowanzoperekedzwa neakanyanya kuderera-calori yekudya, saka inogona zvakare kuve nechekuita nekurema. Kunyangwe kutsvagurudza kwekutanga kunoratidza kuti ma sirtuin anogona kuita basa mukusimudzira kurasikirwa kwemafuta, kuchiri kumberi kuti uvaise sechikafu chinoshamisa.
Izvi hazvina kungobatanidzwa chete nenzira iyo miviri yedu inogadzirisa nayo simba, asi inozivikanwawo kuti inokanganisa kukwegura uye kutanga kwezvimwe zvirwere. Tsvakurudzo pamusoro pe resveratrol, Sirtuin activator, iyo inobatsira muwaini tsvuku, yakawana kuti inogona kubatsira mukudzivirira uye kurapwa kwekufutisa uye kubatsira kudzivirira moyo zvine hukama nehuropi kuderera.
Zvakakosha kucherechedza kuti tsvakiridzo yakawanda yakaitwa yakatarisa mazinga akawedzerwa epolyphenols akakwira zvakanyanya pane zvataizowana muchikafu chete. Achiri mazuva ekutanga, saka sekutsvagisa kwakawanda kunoitwa, isu tichadzidza zvakawanda nezvezvakanaka mhedzisiro ye sirtuin activators uye anobatsira mazinga ehutano. Nekudaro, zvese zvekudya zvine activator yechinhu ichi ndezvakasikwa, zvine hutano uye zvinomera-zvikafu, uye hapana chinoitika kana iwe ukawedzera mukudya kwako.
Zvokudya zvakapfuma mu sirtuins
Zvidzidzo zvakaratidza kuti zvikafu zvakapfuma mu sirtuin (mapuroteni anodzora metabolic uye cellular mabasa) anogona kuita basa mukuwedzera hupenyu hwedu, kuderedza kuzvimba, uye zvingangobatsira mukurasikirwa nehuremu zvakare. Kana iwe uchitya kuti chirongwa chekudya ichi chichave chinodzora zvinosiririsa, une rombo rakanaka: iwo atinokuratidza haana kungozara neakanaka-kune-polyphenols, asi iwo zvakare akasiyana, anonaka, uye anogona kubatanidzwa. muchirongwa chako chekudya nenzira dzakasiyana siyana.
Black chocolate
Chinhu chikuru cheflavonoids, chokoreti yakasviba (iyo inenge 70% yecocoa uye isina kugadziriswa), inogona kusimbisa hutano hwako nenzira dzakawanda. Chinhu chiduku chechokoti yakasviba mushonga mukuru wekushuva shuga uye inowedzera ari endorphin uye serotonin mazinga panguva imwe. Makemikari anowanikwa muchokoreti anogonawo kubatsira kurwisa sitiroko, chirwere chemoyo, uye BP.
Iyo bioactive compounds mucocoa inogona kuvandudza kuyerera kweropa mutsinga uye kukonzera kuderera kudiki asi kwakakosha muropa. Uyezve, zvidzidzo zvekucherechedza zvinoratidza kuderera kukuru kwengozi yehosha yemwoyo pakati pevaya vanodya chokoreti yakawanda.
Waini tsvuku ine sirtuins
Kunyangwe isu tisingakwanise kuzviona sechikafu kana kuve neutano, ichokwadi kuti mhando yewaini iyi ine antioxidants. Yakagadzirwa nematehwe uye mhodzi dzemazambiringa epepuru, ichi chinwiwa chine huwandu hwepamusoro polyphenols y resveratrol. Zvisinei, chero chinwiwa chine doro hachikurudzirwi muhutano hwakanaka.
Vanhu vangangoda kunwa waini tsvuku yakawanda kuti vawane resveratrol yakakwana kuti ive nemhedzisiro, inogona kukuvadza zvakanyanya pane kunaka. Tinogona kugara tichiwana zvinhu izvi mune zvimwe zvekudya, semichero, miriwo uye nzungu.
Hanyanisi
Hanyanisi dzvuku haingori yakaderera-calori, inosimudzira kuwedzera kune chero chikafu, asi inogona zvakare kuderedza njodzi yekuva nemamwe magomarara, nekuda kwekomboni. quercetin. Hanyanisi chinhu chakakosha che antioxidants uye vakapfuma mukati vhitamini C, zvichiita kuti immune system yako iwedzere.
Kutaura zvazviri, mishonga yehanyanisi yave ichizivikanwa kubva kare, apo yaishandiswa kurapa zvirwere zvakadai semusoro, chirwere chemwoyo, uye maronda emukanwa. Hanyanisi dzvuku dzine maanthocyanins akawanda, ari mavara echirimwa ane simba anogona kudzivirira pahosha yemwoyo, mamwe kenza, uye chirwere cheshuga.
Green green
Green tea inoumbwa ne antioxidants iyo inobatsira kudzivirira masero edu kubva mukukuvara uye katekini iyo inogona kuita basa mukuwedzera mazinga edu emetabolic. Tarisa matcha yakasvibirira tii, sezvainogadzirwa kubva pashizha retii yakapwanyika, saka inotakura punch ine simba.
Green tea ine caffeine shoma pane kofi, asi yakakwana kuburitsa mhedzisiro. Iyo ine zvakare amino acid L-theanine, iyo inogona kushanda synergistically ne caffeine kuvandudza kushanda kwehuropi. Inogona kutowedzera metabolic rate uye kuwedzera mafuta kupisa munguva pfupi, kunyangwe zvisiri zvese zvidzidzo zvinobvumirana.
Blueberries
Blueberries yakawanikwa kubatsira kuderedza cholesterol yakaipa, kurwisa zviratidzo zvekukwegura, kuderedza kuzvimba mumuviri, uye kubatsira kupisa mafuta. Kutenda kune yakakwira antioxidant count, pamwe neese phytonutrients, iyi yakasviba berry ndeyekudya kwaunogona kunakidzwa zuva rega rega.
Ongororo dzakati wandei dzinoratidza kuti blueberries uye muto weblueberry inoderedza kukuvara kweDNA, inova imwe yemadhiraivha makuru ekuchembera nekenza. Iyo antioxidants mumichero iyi yakaratidzwa kuderedza yakanyanya njodzi yechirwere chemoyo nekudzivirira oxidative kukuvara kune "yakaipa" LDL cholesterol.
Datenroku
Iye zvino une zvikonzero zvakawanda zvekunakidzwa nekapu yako yekofi mangwanani. Pamusoro pekukupa iwe simba rekuwedzera, iwe unogona zvakare kuwedzera kutsungirira kwako paunenge uchirovedza muviri, kuderedza njodzi yako yezvimwe zvirwere, uye zvinogona kuvandudza kushanda kwehuropi.
Caffeine inovharira inhibitory neurotransmitter muuropi hwako, izvo zvinokonzeresa zvinokurudzira. Izvi zvinovandudza mazinga esimba, mafungiro, uye zvakasiyana-siyana zvekushanda kwehuropi. Vatambi vakawanda vanoishandisawo nokuti inogona kuwedzera adrenaline mazinga uye kusunungura mafuta acids kubva kune mafuta tishu. Uye zvinotungamirira kukuvandudzwa kukuru mukushanda kwemuviri.
Parsley
Kupfuma kwazvo mukati chlorophyll, iyo yakasimba antioxidant, parsley inewo alpha-linolenic acid, iyo inonzi a Omega-3 iyo inogona kurwisa chirwere chemoyo uye arthritis. The luteolin mumushonga uyu unogonawo kudzivirira maziso ako. Iyo zvakare yakapfuma muvhitamini K, uye kudya chikafu chakakwira mune ichi chikafu kwakabatanidzwa kune yakaderera njodzi yekutyoka uye nani bhonzo mineral density.
Iyi miriwo ine akawanda ane simba antioxidants anogona kubatsira kudzivirira kukuvara kwesero uye kuderedza njodzi yezvimwe zvirwere.
Turmeric
Imwe superfood, turmeric inowanzoshandiswa mukurapa kwemishonga yechivanhu nekuti iri antiseptic, anti-inflammatory, uye yakapfuma mune antioxidants. Curcumin, komisheni inowanikwa muturmeric, haingopi spice yayo inopenya ruvara rwakajeka, asi inogona kudzivirira Alzheimer's, mamwe magomarara, uye kugwamba kweropa.
Inoshandawo kune arthritis, inova chirwere chinowanzoonekwa nekuputika kwemajoini. Zvidzidzo zvakawanda zvinoratidza kuti curcumin inogona kubatsira kubata zviratidzo zveArthritis, uye mune dzimwe nguva inoshanda kupfuura anti-inflammatory drugs.
Mafuta omuorivhi ane sirtuins
Chimwe chinhu chinogona kuderedza cholesterol yakashata, mafuta emuorivhi akazara ne monounsaturated fatty acids inogona kubatsirawo kudzora insulin uye shuga yeropa. Zvimisire kumaspuni maviri pazuva kuti uwane ma antioxidants anodiwa nemuviri wako usingapfuuri pamusoro pekoriori kumberi. Kunyangwe zvinofanirwa kufungidzirwa kuti kudyiwa kwemafuta emuorivhi hakuratidzi kuwedzera mukana wekurema. Kudya zvine mwero kunogona kutokubatsira kuderedza uremu.
Extra virgin olive oil ine akawanda mabhenefiti ehutano hwemoyo. Inoderedza kumanikidzwa kweropa, inodzivirira "yakaipa" LDL cholesterol zvimedu kubva kune oxidation, uye inovandudza tsinga yeropa.