Wadanne abinci ne ke dauke da kaempferol?

2023-10-18 10:33:51

Kaempferol shine emulsion na halitta wanda ake kira flavonoid wanda aka kafa a yawancin abinci na masana'anta. A matsayin muhimmin antioxidant da anti-mai kumburi, kaempferol yana da alaƙa da fa'idodin kiwon lafiya iri-iri (1). Bincike ya nuna cewa cin abinci mai girma a cikin kaempferol na iya taimakawa rage barazanar yanayin al'ada da haɓaka zuciya gaba ɗaya (2). Wannan abun da ke ciki zai bincika manyan tushen salutary na kaempferol kuma ya ba da fa'idodin fa'idodin haɗa waɗannan abinci masu cike da antioxidant a cikin abincin ku.

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Fahimtar Kaempferol

Kaempferol foda wani nau'in flavonoid ne, waxanda suke phytonutrients na halitta da aka kafa a cikin 'ya'yan itatuwa, kayan lambu, teas, giya, da sauran abinci na tushen masana'anta(3). A sinadarai, kaempferol na cikin nau'in flavonoids da ake kira flavonols. Hakanan ana ɗaukarsa nau'in antioxidant polyphenol.

A cikin shaguna, kaempferol yana aiki azaman launi kuma yana taimakawa wajen rufe lalacewar muhalli. Lokacin da muke cinye abincin da ke ɗauke da kaempferol, yana ba da kayan antioxidant a cikin jiki don taimakawa wajen kawar da masu juyin juya hali na kyauta da rage damuwa na oxidative (4).

A matsayin antioxidant da anti-mai kumburi, kaempferol an danganta shi da ire-iren kayan salutary akan lafiya. Nazarin ya nuna yana iya taimakawa ƙananan abubuwan barazanar ga korafin zuciya, rage kumburi, da haɓaka hyperglycemia da sauran matakan da suka shafi tsarin rayuwa (5).

Kaempferol kuma yana nuna anticancer da yanayin neuroprotective a cikin binciken dakin gwaje-gwaje (6).

Wadanne Abinci ne ke da Matakan Kaempferol?

Yawancin abincin shuka sun ƙunshi kampferol, amma mafi girman tushen abinci gabaɗaya sun haɗa da:

Alayyahu - Kofin dafaffen alayyahu yana bada kusan 12mg na kaempferol.

- Kale - Danyen ganyen Kale ya ƙunshi fiye da 10mg a kowace gram 100.

- Broccoli - Broccoli florets da stalks ne mai kyau tushe, tare da kusan 6mg a kowace 100g.

- Endive - Ganye na ƙarshe yana ba da kusan 3mg na kaempferol a kowace gram 100.

Brussel Sprouts - Tare da kusan 2-3 MG a kowace shuka.

- Sap- Baƙar fata, odar sap da ruwan 'ya'yan itace na pinto suna da wadata a kaempferol.

- Tea- ganyen shayi da baƙar shayi suna ba da 3-4 MG kowace mug.

Berries- Strawberries, snorts da blueberries sun ƙunshi 2-5 MG kowace mug.

Sauran tushe masu kyau sun haɗa da apples, leek, albasa, inabi, tumatir, barkono barkono, da miya iri-iri kamar oregano (7). Abubuwan da ke cikin kaempferol ya dogara da dalilai kamar su ilimin lissafi, wayewa, sarrafawa da salon magunguna.

Abubuwan da ke cikin kaempferol ya dogara da dalilai kamar girma, noma, sarrafawa da hanyoyin shirye-shirye.

Fa'idodin Cin Abincin Kaempferol-Rich

Bincike ya nuna cewa cin abinci mai yawa a cikin abinci mai ɗauke da kaempferol na iya ba da tasirin kariya daga yanayin kiwon lafiya da yawa:

Bincike ya nuna cewa cin abinci mai yawa a cikin abinci mai ɗauke da kaempferol na iya ba da kayan kariya daga yanayin kiwon lafiya da yawa.

- Kukan zuciya- Kaempferol yana rage abubuwan barazana kamar hawan jini, kumburi, da damuwa na oxidative da ke cikin atherosclerosis (8).

-Cancer-Nazari nuna kaempferol exhibitsanti-cancer conditioning saboda antioxidant, anti-mai kumburi, da anti-angiogenesis kaya (9).

- Ciwon sukari-Kaempferol yana taimakawa haɓaka hyperglycemia, juriya na insulin, da sauran tasirin ciwon sukari a cikin karatu (10).

- Kiba - Kaempferol ya hana karuwar nauyi da rashin aiki na rayuwa a cikin binciken dabba (11).

- Rage hankali - Kaempferol's antioxidant da anti-inflammatory Properties na iya taimakawa wajen kiyaye lafiyar kwakwalwa da fahimta (12).

- Pain / Kumburi - Topical kaempferol gel rage zafi da kumburi a cikin marasa lafiya na rheumatoid arthritis (13).

Shawarwari Kullum

A halin yanzu babu ƙayyadaddun shawarar abincin yau da kullun don kaempferol. Yawan cin abinci na yau da kullun daga tushen abinci kawai an kiyasta kusan 10-100 MG kowace rana (14).

Wasu masana suna ba da shawarar 100-200 MG kowace rana don fa'idodin warkewa, amma an yi amfani da ƙarin allurai har zuwa 500-600 MG a cikin binciken tare da ƙarancin sakamako masu illa (15). Samun sama da MG 100 daga abinci kadai na iya zama da wahala ba tare da cin abinci mai yawan gaske na kayan abinci na kaempferol kamar alayyahu ko Kale ba. Yin amfani da abubuwan da aka auna ko abubuwan cirewa na iya zama hanya mafi sauƙi don ƙara yawan abincin ku na kaempferol na yau da kullun.

Wadanne abinci ne suka ƙunshi quercetin da kaempferol?

Yawancin abinci iri ɗaya waɗanda ke da quercetin suma sun ƙunshi kaempferol. Kyakkyawan tushen duka quercetin da kaempferol sun haɗa da:

- Albasa - Jan albasa yana dauke da matakan quercetin da yawa da kuma adadin kaempferol mai kyau.

- Kale - Baya ga kaempferol, kale yana ba da kusan 30mg na quercetin a kowace 100g na hidima.

- Broccoli - Kaempferol foda Kuma quercetin ana samun su duka a cikin florets na broccoli da stalks.

- Berries - musamman blackberries, blueberries da dattin berries.

Alayyahu - Kyakkyawan tushen shuka wanda ya ƙunshi duka flavonols.

- Apples - Musamman apples skins, wanda ke mayar da hankalin wadannan antioxidants.

- Tea - Koren shayi da baƙar fata suna ba da quercetin da kaempferol.

-Red Wine- Cushe da iri-iri na flavonoids antioxidants.

Cin abinci mai yawa a cikin 'ya'yan itatuwa, kayan lambu, teas, biredi da sauran abinci na masana'anta shine salon salo don samun duka quercetin da kaempferol.

Wane shayi ke da kaempferol a ciki?

Koren shayi da baƙar shayi duka suna ɗauke da ɗimbin kaempferol. A zahiri, ana ɗaukar shayi ɗaya daga cikin tushen salutary na farko na wannan antioxidant flavonoid ga mutane da yawa.

Abubuwan da ke cikin kaempferol na iya bambanta dangane da dalilai kamar:

- Nau'in shayi - Koren shayi yana ba da ɗanɗano fiye da baki, kusan 3-5mg kowace kofi. Oolong yana da matsakaicin adadi.

- Shekarun ganye - Ganyen shayi gabaɗaya yana da kaempferol fiye da tsofaffin ganye.  

- Brewing - ƙarancin ganyen shayin da aka bushe da shi na ɗan lokaci kaɗan yana fitar da kaempferol.

Baya ga shayin kore da baki, shayin ganye kamar chamomile, rosehip da rooibos suna samar da kaempferol. Matcha powdered koren shayi ya ƙunshi matakan kaempferol sosai. Gabaɗaya, shan kofuna 2-3 na shayi, musamman koren shayin da ba a sarrafa shi ba, hanya ce mai kyau don ƙara yawan shan kaempferol.

Menene 'ya'yan itace kaempferol?

Yawancin 'ya'yan itatuwa daban-daban sun ƙunshi kaempferol antioxidant. Berries, inabi, apples, da 'ya'yan itatuwa citrus sune tushen tushe na musamman. Musamman 'ya'yan itatuwa masu babban abun ciki na kaempferol sun haɗa da:

- Strawberries - Har zuwa 5mg a kowace kofin yankakken strawberries.

- Raspberries - Kimanin 2mg a cikin hidimar rabin kofi na raspberries.

- blueberries - daji blueberries samar da mafi a kusa da 5mg kowace kofi.

- Blackberries - Har zuwa 4mg a cikin kofi guda na blackberries.  

Inabi - Jajaye da ruwan inabi suna da kaempferol a cikin fata da naman su.

- Cherries - Tart cherries suna da wadata musamman a kaempferol.

- Apples - Yawancin a cikin kwasfa, amma wasu a cikin jiki ma.

- 'Ya'yan itacen Citrus - Lemu, 'ya'yan inabi, lemun tsami sun ƙunshi matsakaicin adadi.

Cin abinci mai yawa a cikin gauraye berries, inabi, cherries, da sauran 'ya'yan itatuwa zai samar da kaempferol mai amfani tare da sauran antioxidants kamar bitamin C.

Shin Moringa ya ƙunshi kaempferol?

Haka ne, ganyen Moringa da kwasfansu tushen kaempferol ne. Moringa oleifera bishiya ce mai gina jiki ta musamman wacce ta fito daga sassan Afirka da Asiya.

Busasshen ganyen Moringa na iya ƙunsar fiye da 100mg na kaempferol a kowace gram 100 (16). Ko da sabbin ganyen Moringa suna ba da kusan 30mg na kaempferol a kowace gram 100, yana mai da su kyakkyawan tushe (17).

Baya ga kaempferol, ganyen Moringa suna ba da ɗimbin sauran abubuwan gina jiki kamar bitamin C, beta carotene, quercetin, da chlorophyll. Moringa pods da furanni kuma suna samar da antioxidants ciki har da kaempferol. Ƙara Moringa a cikin abincinku na iya haɓaka yawan adadin antioxidant da kaempferol.

Shin blueberries suna da kaempferol?

Ee, blueberries sune tushen tushen antioxidant kaempferol. A gaskiya ma, blueberries sun ƙunshi ɗaya daga cikin mafi girman matakan tsakanin 'ya'yan itatuwa na yau da kullum.

Wild blueberries musamman matsakaita a kusa da 5mg na kaempferol da 1 kofin bauta (18). Ko da shuka blueberries sun ƙunshi kusan 2-3mg kowace kofi.

Kaempferol yana ba blueberries launin su mai ban sha'awa kuma yana ba da fa'idodin antioxidant mai ƙarfi da rigakafin kumburi. Tare da sauran phytonutrients a cikin blueberries kamar anthocyanins, kaempferol yana ba da gudummawa ga manyan abubuwan haɓaka lafiya na blueberries.

Kammalawa

Kaempferol shine flavonoid antioxidant wanda ke ba da fa'idodin kiwon lafiya iri-iri. Kyakkyawan tushen salutary na kaempferol sun haɗa da ciyayi masu ganye kamar alayyafo da Kale, broccoli, sap, berries, inabi, apples, shayi da Moringa. An danganta cinye waɗannan abinci mai wadataccen abinci na kaempferol da kariya daga yanayin al'ada da ingantacciyar rayuwa, cututtukan zuciya, fahimi da ayyukan anti-mai kumburi. Haɗa ƙarin yawan amfanin ƙasa, shayi, biredi da sauran abincin masana'anta a cikin abincin ku na iya taimakawa haɓaka shigar da kaempferol na yau da kullun don amfani da kayan kariya.

Hubei Sanxin Biotechnology Co., Ltd. ya haɗu da bincike da haɓakawa, samarwa da tallace-tallace na shekaru masu yawa. Mu ne abin dogaronku Kaempferol foda dillali. Za mu iya ba da sabis na musamman azaman buƙatarku.

email: nancy@sanxinbio.com


References:

1. Calderón-Montaño, JM, Burgos-Moron, E., Pérez-Guerrero, C. da López-Lázaro, M., 2011. Bita akan abincin flavonoid kaempferol. Karamin sake dubawa a cikin sinadarai na magani, 11(4), shafi 298-344.

2. Li, Y. da Tollefsbol, TO, 2010. Tasiri a kan lafiyar ɗan adam na flavonoid kaempferol da aka samu daga tsire-tsire masu cin abinci da ganye ciki har da broccoli sprouts da shayi. Jaridar Gargajiya da Magungunan Magunguna, 1 (1), shafi 55-66.

3. Panche, AN, Diwan, AD da Chandra, SR, 2016. Flavonoids: wani bayyani. Jaridar Kimiyyar Abinci, 5.

4. Calderón-Montaño, JM, Burgos-Moron, E., Pérez-Guerrero, C. da López-Lázaro, M., 2011. Bita akan abincin flavonoid kaempferol. Karamin sake dubawa a cikin sinadarai na magani, 11(4), shafi 298-344.

5. Zhang, Z., Wang, CZ, Du, GJ, Qi, LW, Calway, T. da He, TC, 2012. Genistein ya haifar da kama G2 / M cell sake zagayowar da apoptosis ta hanyar ATM / p53-dogara hanya a cikin mutum mallaka. kwayoyin cutar daji. Jaridar kasa da kasa na Oncology, 40 (1), shafi 289-296.