He tohunga kai me te hauora a Kathy Wong. E whakaatuhia ana āna mahi i roto i ngā pāpāho pēnei i a First For Women, Women's World me Natural Health.
He tohunga kai rehita a Melissa Nieves, LND, RD, he tohunga kai raihana hoki e mahi ana hei tohunga kai reo rua. Nāna i whakatū te blog ahua kai kore utu me te paetukutuku Nutricion al Grano, ā, e noho ana ia ki Texas.
He tāpiringa hauora taiao te Tangohanga Pūriri i hangaia mai i te wai pūriri kukū. He puna nui te tangohanga pūriri i ngā matūkai me ngā antioxidants kei roto ngā matūkai tipu whai hua (tae atu ki te flavonol quercetin) me ngā anthocyanins, e whakaarohia ana ka whakaiti i te mumura me te ārai i ngā mate manawa me te mate pukupuku.
I roto i te rongoā taiao, e whakaponohia ana he maha ngā painga hauora o te tangohanga pūriri, tae atu ki te whakapai ake i te hauora o ngā oko toto. He maha te whakamahinga hei rongoā, hei ārai rānei i ngā āhuatanga e whai ake nei:
Ahakoa he iti noa ngā rangahau mō ngā pānga o te tangohanga pūriri ki te hauora, e kī ana ētahi rangahau he pai pea ngā pūriri.
Kua whakamahia ngā pūriri hou, te paura pūriri, te wai pūriri rānei i whakaemihia mō ngā pūriri me te hinengaro.
I roto i tētahi rangahau i whakaputaina ki te Food & Function i te tau 2017, i tirotirohia e ngā kairangahau ngā pānga hinengaro o te kai i te paura pūriri maroke-tio, i te placebo rānei, ki tētahi rōpū tamariki i waenga i te 7 me te 10 tau te pakeke. E toru hāora i muri i te kai i te paura pūriri, i whakawhiwhia ki ngā kaiuru he mahi hinengaro. I roto i tētahi rangahau i whakaputaina ki te Food & Function i te tau 2017, i tirotirohia e ngā kairangahau ngā pānga hinengaro o te kai i te paura pūriri maroke-tio, i te placebo rānei, ki tētahi rōpū tamariki i waenga i te 7 me te 10 tau te pakeke. E toru hāora i muri i te kai i te paura pūriri, i whakawhiwhia ki ngā kaiuru he mahi hinengaro. I roto i tētahi rangahau i whakaputaina i roto i te puka Food & Function i te tau 2017, i tirotirohia e ngā kairangahau ngā pānga hinengaro o te kai i te paura pūriri maroke-tio, i te placebo rānei, i roto i tētahi rōpū tamariki 7 ki te 10 tau te pakeke.E toru hāora i muri i te kai i te paura pūriri, i whakawhiwhia ngā kaiuru ki tētahi mahi hinengaro. I roto i tētahi rangahau i te tau 2017 i whakaputaina i roto i te puka Food & Function, i tirotirohia e ngā kairangahau ngā pānga hinengaro o te kai i te paura pūriri maroke-tio, i te placebo rānei, i roto i tētahi rōpū tamariki 7 ki te 10 tau te pakeke.E toru hāora i muri i te kai i te paura pūriri, i tukuna he mahi hinengaro ki ngā kaiuru. I kitea he tere ake te whakaoti a ngā kaiuru i te mahi i ērā o te rōpū whakahaere i te paura pūriri.
Tērā pea ka whakapai ake ngā pūriri maroke-tio i ētahi āhuatanga o te mahi hinengaro o ngā pakeke. Hei tauira, i roto i tētahi rangahau i whakaputaina i roto i te European Journal of Nutrition, i kai ngā tāngata 60 ki te 75 tau te pakeke i ngā pūriri maroke-tio, i tētahi placebo rānei mō ngā rā 90. I whakaoti ngā kaiuru i ngā whakamātautau hinengaro, taurite me te haere i te tīmatanga, ā, ka puta anō i ngā rā 45 me te 90.
Ko te hunga i tango i ngā pūriri i pai ake te mahi i roto i ngā whakamātautau hinengaro, tae atu ki te whakawhiti mahi me te ako reo. Heoi, kāore i pai ake te haere me te taurite.
Ka taea e te inu i ngā inu pūriri te whakapai ake i te oranga o te tangata. I roto i tētahi rangahau i whakaputaina i te tau 2017, i whai wāhi ngā tamariki me ngā taiohi i inu i tētahi inu pūriri, i tētahi rongoā rānei. I aromatawaihia te wairua o ngā kaiuru e rua hāora i mua atu, ā, i muri mai i te inu.
I kitea e ngā kairangahau he nui ake ngā pānga pai o te inu pūriri engari he iti noa te pānga ki ngā kare ā-roto kino.
I roto i tētahi pūrongo o te tau 2018 i whakaputaina ki te Arotake o te Pūtaiao Kai me te Kai Totika, i arotakehia e ngā kairangahau ngā whakamātautau haumanu kua whakaputaina i mua mō ngā pūriri me ngā karanipere hei whakahaere i te huka toto i te mate huka momo 2.
I roto i tā rātou arotake, i kitea e rātou he āwhina te whakamahi i te tangohanga pūriri, i ngā tāpiringa paura rānei (e whakarato ana i te 9.1, i te 9.8 mirikaramu rānei (mg) o ngā anthocyanin) mō ngā wiki 8 ki te 12 ki te whakahaere i ngā taumata huka toto i roto i te hunga mate huka momo 2.
I roto i te rongoā taiao, he pai ngā hua o te tangohanga pūriri ki te hauora, tae atu ki te whakapai ake i te hauora o ngā oko toto me te āwhina ki te whakaheke i te toto toto i roto i te hunga he toto toto tiketike.
I kitea i tētahi atu rangahau kāore i pai ake te toto toto i te kai i ngā pūriri i ia rā mō ngā wiki e ono. Heoi, i pai ake te mahi endothelial. (Ko te paparanga o roto o ngā arterioles, te endothelium, e whai wāhi ana ki ngā mahi nui o te tinana, tae atu ki te whakahaere i te toto toto.)
Tae noa ki tēnei wā, he iti noa iho ngā mōhiotanga mō te haumaru o te tāpiringa tangohanga pūriri mō te wā roa. Heoi, kāore i te mōhiotia te nui o te tangohanga pūriri e haumaru ana te tango.
Nā te mea ka taea e te tangohanga pūriri te whakaheke i ngā taumata huka toto, me tino tupato te hunga e tango ana i ngā rongoā mate huka ki te whakamahi i tēnei tāpiringa.
Me mutu te tango i te tangohanga pūriri i te iti rawa i te rua wiki i mua i te pokanga kua whakaritea, nā te mea ka puta pea te hypoglycemia.
Kei te wātea te tangohanga pūriri i roto i ngā kāpūru, ngā tincture, ngā paura, me ngā tangohanga wairewa-wai. Kei te wātea i ngā toa kai taiao, i ngā whare rongoā, me te ipurangi.
Kāore he horopeta paerewa mō te tangohanga pūriri. Me nui ake ngā rangahau e hiahiatia ana i mua i te whakatau i te awhe haumaru.
Whāia ngā tohutohu kei runga i te tapanga tāpiringa, ko te tikanga kia 1 punetēpu paura maroke, kia 1 papa (kei roto 200 ki te 400 mg o te pūriri kukū), kia 8 ki te 10 tīpune rānei o te pūriri kukū.
Ka tangohia te tangohanga pūriri mai i ngā pūriri roa kua whakatōkia, i ngā pūriri iti rānei o te ngahere. Kōwhiria ngā momo rauropi e whakaatuhia ana e ngā rangahau he nui ake ngā antioxidants me ētahi atu matūkai i ngā hua kore-rauropi.
Kia mōhio mai, he rerekē te tangohanga pūriri i te tangohanga rau pūriri. Ka tangohia te tangohanga pīriri mai i te hua pūriri, ā, ka tangohia te tangohanga rau mai i ngā rau o te rakau pūriri. He maha ngā painga e taupatupatu ana i waenganui i a rāua, engari kāore e taea te whakawhiti.
Me whakaatu i roto i ngā tapanga tāpiringa mēnā nō ngā hua, nō ngā rau rānei te tangohanga, nō reira kia tirohia kia taea ai e koe te hoko i te hua e hiahiatia ana e koe. Me pānui hoki e koe te rārangi kai katoa. He maha ngā kaihanga e tāpiri ana i ētahi atu huaora, matūkai, otaota rānei ki te tangohanga pūriri.
Tērā pea ētahi tāpiringa, pērā i te huaora C (waikawa ascorbic), ka whakarei ake i ngā pānga o te tangohanga pūriri, ko ētahi ia ka taunekeneke ki te rongoā, ka pāngia rānei e te urupare kino. Ina koa, ka pāngia te hunga e pāngia ana e te ragweed, e ētahi atu putiputi rānei e ngā tāpiringa marigold.
Tirohia hoki te tapanga mō tētahi hiri pono mai i te hunga tuatoru, pērā i te USP, NSF International, ConsumerLab rānei. Kāore tēnei e kī taurangi ana i te whai huatanga o te hua, engari e whakaatu ana ko ngā kai kua whakarārangihia i runga i te tapanga koinā tonu ngā mea e whiwhi ana koe.
He pai ake te tango i te tangohanga pūriri i te kai i ngā pūriri katoa? He puna nui ngā pūriri katoa me ngā tangohanga pūriri i ngā huaora me ngā kohuke. I runga i te hanganga, tera pea he nui ake ngā matūkai kei roto i ngā tāpiringa tangohanga pūriri i ngā hua katoa.
Heoi, ka tangohia ngā muka i te wā e tangohia ana. E kiia ana he puna muka pai ngā pūriri, me te 3.6 karamu i ia kapu 1. I runga i te kai o te 2,000 karori i te rā, koinei te 14 ōrau o tō kai muka e taunakitia ana mō ia rā. Mena kua kore kē he muka i roto i tō kai, he pai ake pea ngā pūriri katoa māu.
He aha atu ngā kai, ngā tāpiringa rānei kei roto ngā anthocyanin? Ko ētahi atu hua me ngā huawhenua e nui ana te anthocyanin ko ngā parakipere, ngā cheri, ngā rāhipere, ngā pamekaranete, ngā karepe, ngā riki whero, ngā rātiti, me ngā pīni. Ko ngā tāpiringa anthocyanin nui ko ngā purūpere, ngā acai, ngā aronia, ngā cheri māmarati, me ngā elderberry.
Ahakoa he wawe rawa ki te whakatau ka taea e te tangohanga pūriri te ārai, te whakaora rānei i tētahi mate, e whakaatu mārama ana ngā rangahau he puna nui ngā pūriri katoa o ngā matūkai, tae atu ki ngā huaora, ngā kohuke, me ngā antioxidants nui. Mena kei te whakaaro koe ki te tango i ngā tāpiringa tangohanga pūriri, kōrero ki tō kaiwhakarato hauora kia mōhio ai koe mēnā he tika mōu.
Ma Li, Sun Zheng, Zeng Yu, Luo Ming, Yang Jie. Te tikanga ngota me te pānga rongoā o ngā wāhanga mahi o te pūriri ki ngā mate pūmau o te tangata. Int J Mol Sci. 2018;19(9). doi: 10.3390/ijms19092785
Krikoryan R., Shidler MD, Nash TA et al. Ka whakapai ake ngā tāpiringa pūru i te mahara o te hunga kaumātua. J Agro-food chemistry. 2010;58(7):3996-4000. doi: 10.1021/jf9029332
Zhu Yi, Sun Jie, Lu Wei me ētahi atu. Ngā pānga o te tāpiringa pūriri ki te toto toto: he arotake pūnaha me te tātaritanga-maha o ngā whakamātautau haumanu matapōkere. J Hum Hypertension. 2017;31(3):165-171. doi: 10.1038/jhh.2016.70
White AR, Shaffer G., Williams KM Ngā pānga o ngā tono hinengaro ki te mahi a ngā mahi whakahaere i muri i te kai i te pūriri mohoao i roto i ngā tamariki 7 ki te 10 tau te pakeke. mahi kai. 2017;8(11):4129-4138. doi: 10.1039/c7fo00832e
Miller MG, Hamilton DA, Joseph JA, Shukitt-Hale B. Ka whakapai ake ngā pūriri kai i te hinengaro o ngā kaumātua i roto i tētahi whakamātautau matapōkere, matapo-rua, whakahaere-placebo. He maheni kai Pākehā. 2017. 57(3): 1169-1180. doi: 10.1007/s00394-017-1400-8.
Khalid S, Barfoot KL, May G, et al. Ngā pānga o ngā flavonoid pūriri kakara ki te wairua o ngā tamariki me ngā taiohi. ngā matūkai. 2017;9(2). doi: 10.3390/nu9020158
Rocha DMUP, Caldas APS, da Silva BP, Hermsdorff HHM, Alfenas RCG. Ngā pānga o te kai pūriri me te karanipere ki te whakahaere glycemic i roto i te mate huka momo 2: he arotake pūnaha. Crit Rev Food Sci Nutr. 2018;59(11):1816-1828. doi: 10.1080/10408398.2018.1430019
Najjar RS, Mu S., Feresin RG Ka whakanui ake ngā polyphenols pūriri i ngā taumata hauota waikura me te whakaiti i te ahotea waikura i puta mai i te angiotensin II me te tohu mumura i roto i ngā pūtau endothelial aortic tangata. Antioxidant (Basel). 23 Maehe 2022; 11 (4): 616. doi: 10.3390/antiox11040616
Stull AJ, Cash KC, Champagne CM, me ētahi atu. Ka whakapai ake ngā puru i te mahi endothelial engari kāore i te toto toto i roto i ngā pakeke e pāngia ana e te mate pāwera: he whakamātautau haumanu matapōkere, matapo-rua, e whakahaerehia ana e te placebo. ngā matūkai. 2015;7(6):4107-23. doi: 10.3390/nu7064107
He nui ake ngā matūkai i roto i ngā kai rauropi, he iti ake ngā patu pepeke, ā, he pai pea mō te hauora o ngā kaihoko. Altern Med Rev. 2010;15(1):4-12
Te Rōpū Manawa o Amerika. Ngā witi katoa, ngā witi kua parakoretia me te muka kai. Whakahōungia i te 20 o Hepetema, 2016
Khoo HE, Azlan A., Tan ST, Lim SM Ngā Anthocyanins me ngā Anthocyanins: Ngā tae hei kai, hei kai rongoā, me ngā painga hauora pea. Tāke tuku kai. 2017;61(1):1361779. doi: 10.1080/16546628.2017.1361779
Nā Kathy Wong i tuhi. He tohunga kai a Kathy Wong, he tohunga hauora hoki. E whakaatuhia ana āna mahi i roto i ngā pāpāho pēnei i a First For Women, Women's World me Natural Health.