Quercetin ndi flavonoid yomwe imapezeka muzakudya ndi zomera zosiyanasiyana. Utoto wa chomera uwu umapezeka mu anyezi. Umapezekanso mu maapulo, zipatso ndi zomera zina. Kawirikawiri, tinganene kuti quercetin imapezeka mu zipatso za citrus, uchi, ndiwo zamasamba, ndi mitundu ina ya ndiwo zamasamba.
Quercetin ili ndi mphamvu zoteteza ku matenda a shuga komanso kutupa. Chifukwa chake, ingathandize kuchepetsa kuchuluka kwa shuga m'magazi ndikuletsa matenda a mtima. Ndi yothandizanso kupha maselo a khansa komanso imathandiza pochiza matenda osatha a muubongo. Ngakhale kuti quercetin ingateteze ku khansa, nyamakazi, ndi matenda a shuga, ilibe maziko asayansi.
Kafukufuku woyambirira wa quercetin ndi chithandizo chake pa thanzi la chitetezo chamthupi komanso thanzi la mtima ndi chiyembekezo.
Tikukudziwitsani kuti mlingo weniweni wa mankhwalawa umadalira mawonekedwe, mphamvu ndi mtundu wa quercetin. Komabe, malangizo ambiri ndi akuti mutenge ma quercetin awiri patsiku. Kuphatikiza apo, mutha kuwerenga malangizo a chinthu chilichonse kuti mudziwe mlingo womwe mugwiritse ntchito. Kuti mugwiritse ntchito quercetin yowonjezera, makampani ena amalimbikitsa kugwiritsa ntchito madzi chifukwa zimathandiza kuti chinthucho chigayidwe mwachangu. Amafunanso kuti mutenge ichi pakati pa chakudya. Pomaliza, mphamvu ya chinthu chilichonse chodziwika bwino imasiyana. Chifukwa chake, musanagule, muyenera kuwona mphamvu ya chowonjezeracho. Njira yosavuta yodziwira momwe chinthucho chimagwirira ntchito ndi kuwerenga ndemanga pa Amazon.
Mitengo yowonjezera imadalira mphamvu, ubwino wa zosakaniza, ndi mtundu wake. Chifukwa chake, muyenera kufufuza kwambiri musanagule. Mutha kupeza zowonjezera za quercetin zapamwamba pamitengo yotsika mtengo. Chifukwa chake, palibe chifukwa chopitilira bajeti musanagule chinthu. Komabe, ziyeneranso kukumbukiridwa kuti chinthu choyambirira sichingakhale chotsika mtengo.
Mofananamo, zowonjezera zokwera mtengo sizitsimikizira kuti zinthu zili bwino. Komabe, nthawi zonse ndibwino kusankha zabwino kuposa kuchuluka. Komabe, chifukwa cha kuchuluka kwa zowonjezera za quercetin pamsika, zingakhale zovuta kupeza chinthu choyenera komanso chotsika mtengo. Chifukwa chake, timayesetsanso kukupatsani zinthu zitatu zabwino kwambiri pamitengo yoyenera. Kuti mudziwe zambiri, mutha kuwona ndemanga ya phen q.
Anthu ambiri sadya zipatso ndi ndiwo zamasamba zomwe amalangizidwa kuti azidya. Chifukwa chake, njira yobwezeretsera zotsatira zotsutsana ndi kutupa ndi antioxidant zomwe sizikupezeka ndikutenga zowonjezera tsiku lililonse. Komabe, mukatenga zowonjezera zambiri za quercetin, zinthu zimatha kuipa kwambiri. Chifukwa chake muyenera kutsatira malangizo a tsiku ndi tsiku ndipo ndinu wabwino.
Kawirikawiri, quercetin imatha kukhala ndi zotsatirapo zochepa monga mutu ndi kupweteka m'mimba. Izi zimachitika mukatenga mankhwalawa m'mimba yopanda kanthu. Komanso, ngati mukumwa mankhwala olembedwa ndi dokotala, muyenera kufunsa dokotala wanu musanayambe kuwonjezera quercetin ku regimen yanu. Izi zili choncho chifukwa kuyanjana kwa mankhwala m'thupi kungayambitse zotsatirapo zosafunikira. Kugwiritsa ntchito quercetin wambiri kuposa gramu imodzi pa gramu kungayambitse matenda a impso.
Zakudya zina zimakhala ndi quercetin. Zakudya zimenezi zimaphatikizapo capers, tsabola wachikasu ndi wobiriwira, anyezi ofiira ndi oyera, ndi shallots. Kuphatikiza apo, zakudya zina zofunika kwambiri zomwe zimakhala ndi quercetin wochepa ndi asparagus, ma cherries, maapulo ofiira, broccoli, tomato, ndi mphesa zofiira. Mofananamo, ma blueberries, cranberries, kale, raspberries, letesi ya masamba ofiira, chotsitsa cha tiyi wakuda, ndi tiyi wobiriwira ndi magwero abwino kwambiri achilengedwe a quercetin.
Inde, quercetin ili ndi mayina ena angapo. Quercetin nthawi zina imatchedwa bioflavonoid extract, bioflavonoid concentrate, ndi citrus bioflavonoids. Pali mayina ena, koma awa ndi mayina otchuka kwambiri omwe mungawatche quercetin. Muthanso kugwiritsa ntchito diet gummies ngati chowonjezera pazakudya.
Pa avareji, munthu amalandira 10 mpaka 100 mg ya quercetin patsiku kuchokera ku zakudya zachizolowezi. Komabe, izi zasintha kwambiri. Pachifukwa ichi, zakudya za munthu ziyenera kuyang'aniridwa mosamala kuti zitsimikizire ngati zakudya za munthuyo zili ndi quercetin yokwanira.
Kuphatikiza apo, kafukufuku akusonyeza kuti nthawi zambiri, simupeza quercetin yokwanira kuchokera muzakudya zanu za tsiku ndi tsiku. Chifukwa chiyani zili choncho? Malo athu! Sizikukhudza komwe mumakhala chifukwa pali ma free radicals kulikonse komwe mumakumana nako. Mkhalidwewu ndi woipa kwambiri kwa iwo omwe amakhala m'malo osauka komwe fodya, mankhwala ophera tizilombo ndi mercury (zitsulo zolimba) zimapezeka.
Ma free radicals ali paliponse chifukwa amapezekanso m'chilengedwe. Chifukwa chake kulikonse komwe mumakhala, mutha kuwapumira. Koma choipa kwambiri kwa iwo omwe amakhala komwe fodya ndi mankhwala ophera tizilombo amagwiritsidwa ntchito, chifukwa amapumira ma free radicals ambiri.
Motero, ma free radicals awa amatha kusokoneza thupi lanu ndikuchepetsa chitetezo chamthupi chanu. Chifukwa chake njira imodzi yothanirana ndi kuwonongeka komwe kumachitika chifukwa cha ma free radicals ndikudya zakudya zabwino zokhala ndi ma antioxidants ambiri. Chakudya chopatsa thanzi chimatanthauza chakudya chachilengedwe, kutanthauza chakudya chopanda mankhwala ophera tizilombo. Ndiye mungadye bwanji zakudya zopatsa thanzi pamene kupeza chakudya chopanda mankhwala ophera tizilombo kuli kovuta? Chifukwa simulima chakudya chanu. Chifukwa chake, muyenera kumwa quercetin yowonjezera kuti ikuthandizeni kulimbana ndi ma free radicals ndikukupatsani zabwino zina zopatsa thanzi komanso thanzi. Kumbukirani, quercetin ndi antioxidant.
Anthu ena ogwiritsa ntchito quercetin amamwa mankhwalawa kuti apewe zizindikiro za ziwengo. Kuphatikiza apo, pali umboni wotsimikizira kuti quercetin imaletsa ziwengo. Komabe, anthu ena ali ndi ziwengo ku zigawo zina za quercetin. Chifukwa chake, kafukufuku wambiri ayenera kuchitidwa kuti awone ngati ubwino wa zowonjezera za quercetin ndi woposa mavuto. Musanagule zowonjezera za quercetin, lankhulani ndi dokotala wanu, yang'anani nokha zosakanizazo, ndikusankha zowonjezera zomwe sizimayambitsa ziwengo.
Kafukufuku wina pa quercetin akusonyeza kuti flavonoid iyi ingathandize kufulumizitsa kuchira pambuyo pa masewera olimbitsa thupi. Mu kafukufuku wina, othamanga ena omwe adamwa quercetin atachita masewera olimbitsa thupi adapezeka kuti akuchira mwachangu kuposa gulu lina. Kuphatikiza apo, ofufuza ena amakhulupirira kuti quercetin ingachepetse kutupa ndi kupsinjika kwa okosijeni pambuyo pa masewera olimbitsa thupi, motero imachepetsa kuchira m'thupi lonse.
Kalekale, ofufuza ena adachita kafukufuku wadzidzidzi m'machubu oyesera ndi mitundu ya nyama. Kafukufuku akusonyeza kuti quercetin ikhoza kukhala ndi mphamvu zotsutsana ndi khansa. Ngakhale kuti zotsatirazi zikulonjeza, ndikofunikira kuchita mayeso akuluakulu kwa anthu. Popeza kafukufuku sangatsimikizire, ndikofunikira kufunsa dokotala wanu musanagwiritse ntchito zowonjezera zotsutsana ndi khansa.
Monga momwe zilili ndi khansa, kafukufuku wina akusonyeza kuti quercetin ingathandize kuchepetsa kuyambika kwa matenda a Alzheimer's. Zotsatira za quercetin zimawonekera makamaka kumayambiriro ndi pakati pa matendawa. Komabe, kafukufukuyu sanachitike pa anthu, koma pa mbewa. Chifukwa chake, kafukufuku ayenera kuchitika m'madera awa kuti agwiritse ntchito bwino ubwino wa quercetin pa thanzi.
Ma quercetin ambiri ali ndi bromelain chifukwa amathandiza kukulitsa mphamvu ya quercetin. Bromelain ndi enzyme yachilengedwe yomwe imapezeka kwambiri mu tsinde la chinanazi. Enzyme iyi yogaya mapuloteni imalimbikitsa kuyamwa kwa quercetin mwa kuletsa ma prostaglandins, omwe amadziwikanso kuti mankhwala otupa. Mwapadera, quercetin bromelain yokha imachepetsa kutupa. Chifukwa bromelain ndi chowonjezera kuyamwa kwa quercetin, thupi silingathe kuyamwa bwino ndipo limapezeka m'ma supplements ambiri a quercetin. Chinthu china chomwe mungawonjezere ku ma supplements anu kuti quercetin ikhale yosavuta kugaya ndi vitamini C.
Tingapeze quercetin m'mitundu iwiri: rutin ndi glycoside. Ma glycoside a Quercetin monga isoquercetin ndi isoquercitrin akuoneka kuti amapezeka mosavuta m'thupi. Amayamwanso mwachangu kuposa quercetin aglycone (quercetin-rutin).
Mu kafukufuku wina, ofufuza adapatsa ophunzirawo mamiligalamu 2,000 mpaka 5,000 a quercetin patsiku, ndipo palibe zotsatirapo zoyipa kapena zizindikiro za poizoni zomwe zidanenedwa. Kawirikawiri, quercetin ndi yotetezeka ngakhale pa mlingo waukulu, koma zotsatirapo zazing'ono monga nseru, mavuto am'mimba, ndi mutu zimatha kuchitika akamwedwa pa mlingo waukulu. Dziwaninso kuti mlingo waukulu wa quercetin ungayambitse mavuto a impso.
Mwana wanu akhoza kumwa quercetin. Komabe, mlingo uyenera kukhala theka la mlingo womwe nthawi zambiri umapereka kwa munthu wamkulu. Makampani ambiri ali ndi malangizo ogwiritsira ntchito mankhwalawa, ndipo anganene kuti “18+” kapena “ana.” Makampani ena amapereka quercetin mu mawonekedwe a gelatin, zomwe zimapangitsa kuti ana azidya. Ndikofunikanso kufunsa dokotala wa ana musanapereke quercetin kwa ana kuti mupewe mavuto.
Quercetin ndi yotetezeka kwa aliyense pa mlingo woyenera. Komabe, palibe kafukufuku wochuluka wokhudza momwe zowonjezera za quercetin zimakhudzira amayi apakati kapena oyamwitsa. Ngati zimawonjezera ziwengo zanu, kapena mukumva kupweteka mutu kapena zotsatira zina zoyipa, muyenera kusiya kuzigwiritsa ntchito. Nthawi zina zimatha chifukwa cha mtundu womwe muli nawo.