Quercetin ndi flavonoid yomwe imapezeka muzakudya ndi zomera zosiyanasiyana. Mtundu uwu wa pigment umapezeka mu anyezi. Amapezekanso mu maapulo, zipatso ndi zomera zina. Nthawi zambiri, tinganene kuti quercetin amapezeka mu zipatso za citrus, uchi, masamba amasamba, ndi masamba ena osiyanasiyana.
Quercetin ali ndi antioxidant ndi anti-yotupa katundu. Motero, zingathandize kuchepetsa shuga m’magazi ndi kupewa matenda a mtima. Zimathandizanso kupha maselo a khansa komanso zimathandiza kuchiza matenda aakulu a ubongo. Ngakhale kuti quercetin ingateteze ku khansa, nyamakazi, ndi shuga, ilibe maziko asayansi.
Kafukufuku woyambirira wa quercetin ndi kuthandizira kwake kwa thanzi la chitetezo chamthupi komanso thanzi la mtima ndikulonjeza.
Tikudziwitsani kuti mlingo weniweni wa mankhwalawa umadalira mawonekedwe, mphamvu ndi mtundu wa chowonjezera cha quercetin. Komabe, malingaliro ambiri ndikutenga zowonjezera ziwiri za quercetin patsiku. Kuphatikiza apo, mutha kuwerenga malangizo amtundu uliwonse kuti mudziwe mlingo womwe mudzagwiritse ntchito. Kuti mugwiritse ntchito chowonjezera cha quercetin, mitundu ina imalimbikitsa kugwiritsa ntchito madzi chifukwa zimathandiza kuti mankhwalawa agaye mwachangu. Amafunanso kuti mutenge chowonjezera ichi pakati pa chakudya. Pomaliza, mphamvu ya chinthu chilichonse chodziwika bwino imasiyanasiyana. Choncho, musanagule, muyenera kuyang'ana mphamvu ya zowonjezera. Njira yosavuta yophunzirira za momwe zinthu zimagwirira ntchito ndikuwerenga ndemanga pa Amazon.
Mitengo yowonjezera imadalira potency, khalidwe lazinthu, ndi mtundu. Choncho, muyenera kufufuza kwambiri musanagule. Mutha kupeza zowonjezera zowonjezera za quercetin pamitengo yotsika mtengo. Choncho, palibe chifukwa chowerengera bajeti musanagule chinthu. Komabe, ziyeneranso kukumbukiridwa kuti choyambiriracho sichingakhale chotsika mtengo.
Momwemonso, zowonjezera zamtengo wapatali sizitsimikiziranso zamtundu. Nditanena izi, nthawi zonse ndibwino kuti mupite ku khalidwe labwino kuposa kuchuluka kwake. Komabe, ndi zowonjezera zambiri za quercetin pamsika, zingakhale zovuta kupeza mankhwala oyenera komanso otsika mtengo. Chifukwa chake, timayesetsanso kukuwonetsani zinthu zitatu zabwino kwambiri pamitengo yabwino. Kuti mudziwe zambiri, mukhoza onani phen q ndemanga.
Anthu ambiri sadya kuchuluka kwa zipatso ndi ndiwo zamasamba zomwe akulimbikitsidwa pazakudya zawo. Chifukwa chake, njira yobwezeretsera zotsalira zotsutsa-kutupa ndi antioxidant ndikutenga chowonjezera chatsiku ndi tsiku. Komabe, mukamamwa mankhwala owonjezera a quercetin, zinthu zitha kukhala zoyipa kwambiri. Chifukwa chake muyenera kutsatira malangizo atsiku ndi tsiku ndipo ndinu abwino.
Kawirikawiri, quercetin ikhoza kukhala ndi zotsatira zochepa monga kupweteka kwa mutu ndi m'mimba. Izi zimachitika mukatenga mankhwalawa pamimba yopanda kanthu. Komanso, ngati mukumwa mankhwala, muyenera kufunsa dokotala musanayambe kuwonjezera quercetin ku regimen yanu. Izi zili choncho chifukwa kuyanjana kwa mankhwala m'thupi kungayambitse zotsatira zosafunikira. Kugwiritsiridwa ntchito kowonjezereka kwa mlingo waukulu wa quercetin woposa gramu imodzi pa gramu kungayambitse matenda a impso.
Zakudya zina zimakhala ndi quercetin. Zakudya zimenezi ndi monga capers, tsabola wachikasu ndi wobiriwira, anyezi wofiira ndi woyera, ndi shallots. Kuphatikiza apo, zakudya zina zomwe zimakhala ndi quercetin wocheperako ndi katsitsumzukwa, yamatcheri, maapulo ofiira, broccoli, tomato, ndi mphesa zofiira. Mofananamo, mabulosi abulu, cranberries, kale, raspberries, letesi yamasamba ofiira, tiyi wakuda, ndi tiyi wobiriwira ndi magwero abwino kwambiri a quercetin.
Inde, quercetin ili ndi mayina ena angapo. Quercetin nthawi zina amatchedwa bioflavonoid extract, bioflavonoid concentrate, ndi citrus bioflavonoids. Palinso mayina ena, koma awa ndi mayina otchuka kwambiri omwe mungatchule quercetin. Mukhozanso kugwiritsa ntchito ma gummies zakudya monga chowonjezera pazakudya.
Pafupifupi, munthu amalandira 10 mpaka 100 mg wa quercetin patsiku kuchokera ku zakudya zachibadwa. Komabe, izi zasintha kwambiri. Pachifukwachi, zakudya za munthu ziyenera kuyang'aniridwa mosamala kuti adziwe ngati zakudya za munthu zilibe quercetin.
Kuphatikiza apo, kafukufuku akuwonetsa kuti nthawi zambiri, simupeza quercetin yokwanira pazakudya zanu zatsiku ndi tsiku. Chifukwa chiyani? Malo athu! Zilibe kanthu komwe mukukhala chifukwa pali ma free radicals kulikonse komwe mukukumana. Mkhalidwewu ndi woipa kwambiri kwa iwo omwe akukhala m'madera ovutika kumene fodya, mankhwala ophera tizilombo ndi mercury (zitsulo zolimba) zingapezeke.
Ma free radicals ali paliponse chifukwa amapezekanso m'chilengedwe. Chotero mosasamala kanthu za kumene mukukhala, mukhoza kutulutsa mpweya. Koma choipa kwambiri kwa iwo amene amakhala kumene fodya ndi mankhwala ophera tizilombo amagwiritsiridwa ntchito, popeza amakoka ma free radicals ambiri.
Chifukwa chake, ma free radicals awa amatha kusokoneza thupi lanu ndikuchepetsa chitetezo chanu. Chifukwa chake njira imodzi yothanirana ndi kuwonongeka koyambitsidwa ndi ma free radicals ndikudya zakudya zathanzi zokhala ndi ma antioxidants. Chakudya chopatsa thanzi chimatanthauza chakudya chamagulu, ndiko kuti, chakudya chopanda mankhwala ophera tizilombo. Ndiye mungadye bwanji zathanzi pomwe mwayi wopeza zakudya zopanda mankhwala ndizosatheka? Chifukwa sulima wekha chakudya. Chifukwa chake, muyenera kutenga chowonjezera cha quercetin kuti chikuthandizeni kulimbana ndi ma free radicals ndikupereka zina zopatsa thanzi komanso thanzi. Kumbukirani, quercetin ndi antioxidant.
Ogwiritsa ntchito ena a quercetin amamwa mankhwalawa kuti apewe ziwengo. Kuphatikiza apo, pali umboni wotsimikizira kuti quercetin ili ndi antiallergic. Komabe, anthu ena sagwirizana ndi zigawo zina za quercetin. Chifukwa chake, kafukufuku wochulukirapo akuyenera kuchitidwa kuti awone ngati phindu la quercetin limaposa zovulaza. Musanagule mankhwala owonjezera a quercetin, lankhulani ndi dokotala, fufuzani nokha zosakaniza, ndikusankha chowonjezera cha hypoallergenic.
Kafukufuku wina wokhudza quercetin akuwonetsa kuti flavonoid iyi ikhoza kuthandizira kuchira pambuyo polimbitsa thupi. Mu kafukufuku wina, othamanga ena omwe adatenga quercetin pambuyo pochita masewera olimbitsa thupi adapezeka kuti akuchira mofulumira kuposa gulu lina. Kuphatikiza apo, ofufuza ena amakhulupirira kuti quercetin ingachepetse kutupa ndi kupsinjika kwa okosijeni pambuyo pochita masewera olimbitsa thupi, potero kufulumizitsa kuchira m'thupi lonse.
Kalekale, ofufuza ena adachita maphunziro ad hoc m'machubu oyesera ndi zitsanzo za nyama. Kafukufuku akuwonetsa kuti quercetin ikhoza kukhala ndi zotsutsana ndi khansa. Ngakhale kuti zotsatirazi zikulonjeza, ndikofunikira kuchita mayesero akuluakulu aumunthu. Chifukwa kafukufuku ndi wosakwanira, ndikofunika kuti muwone dokotala musanagwiritse ntchito mankhwala oletsa khansa.
Mofanana ndi khansa, kafukufuku wina amasonyeza kuti quercetin ingathandize kuchepetsa kuyambika kwa Alzheimer's. Zotsatira za quercetin zimawonekera makamaka kumayambiriro ndi pakati pa matendawa. Komabe, kafukufukuyu sanachitidwe pa anthu, koma pa mbewa. Choncho, kafukufuku ayenera kuchitidwa m'maderawa kuti apindule mokwanira ndi ubwino wa thanzi la quercetin.
Ma quercetin ambiri ali ndi bromelain chifukwa amathandiza kupititsa patsogolo zotsatira za quercetin. Bromelain ndi enzyme yopezeka mwachilengedwe yomwe imapezeka mumitengo ya chinanazi. Enzyme yogayitsa mapuloteniwa imalimbikitsa kuyamwa kwa quercetin mwa kuletsa prostaglandin, yomwe imadziwikanso kuti mankhwala otupa. Mwapadera, quercetin bromelain imachepetsa kutupa. Chifukwa bromelain ndiyowonjezera mayamwidwe a quercetin, thupi silingathe kuyamwa bwino ndipo limapezeka muzowonjezera zambiri za quercetin. Chinthu chinanso chomwe mungawonjezere pazowonjezera zanu kuti quercetin ikhale yosavuta kugaya ndi vitamini C.
Titha kupeza quercetin m'mitundu iwiri: rutin ndi mawonekedwe a glycoside. Quercetin glycosides monga isoquercetin ndi isoquercitrin amawoneka kuti ali ndi bioavailable kwambiri. Imayamwanso mwachangu kuposa quercetin aglycone (quercetin-rutin).
Mu kafukufuku wina, ochita kafukufuku adapatsa ophunzira mamiligalamu 2,000 mpaka 5,000 a quercetin patsiku, ndipo palibe zotsutsana kapena zizindikiro za poizoni zomwe zinanenedwa. Kawirikawiri, quercetin ndi yotetezeka ngakhale pa mlingo waukulu, koma zotsatira zazing'ono monga nseru, mavuto a m'mimba, ndi kupweteka kwa mutu zikhoza kuchitika pamene atengedwa pa mlingo waukulu. Komanso dziwani kuti mlingo waukulu wa quercetin ungayambitse mavuto a impso.
Mwana wanu akhoza kumwa quercetin. Komabe, mlingo uyenera kukhala theka la mlingo womwe umaperekedwa kwa munthu wamkulu. Mitundu yambiri imakhala ndi malangizo olembedwapo, ndipo amatha kunena kuti "18+" kapena "ana." Mitundu ina imapereka quercetin mu mawonekedwe a gelatin, kuwapangitsa kuti azidyedwa kwa ana. Ndikofunikiranso kukaonana ndi dokotala wa ana musanapereke quercetin kwa ana kuti apewe zovuta.
Quercetin ndi otetezeka kwa aliyense pa mlingo wamba. Komabe, pali kafukufuku wochepa wokhudza momwe zowonjezera za quercetin zimakhudzira amayi oyembekezera kapena oyamwitsa. Zikakukulira ziwengo zanu, kapena mukumva mutu kapena zotsatira zina zilizonse, muyenera kusiya kugwiritsa ntchito. Nthawi zina zitha kukhala chifukwa cha mtundu womwe muli nawo.