Chii chinonzi Quercetin? Zvakanakira, Chikafu, Dosage, uye Side Mhedzisiro

Zvemukati

• Chii chinonzi quercetin?
• Hutano makomborero equercetin
• Inogona kudzora kuzvimba
• Inogona kurerutsa allergy zviratidzo
• Inogona kunge iine anticancer mhedzisiro
• Inogona kudzikisa njodzi yako yekusagadzikana kwehuropi kusagadzikana
• Inogona kudzikisa BP
• Zvimwe zvinogona kubatsira
• Zvekudya masosi uye kuyerwa
• Quercetin inowedzera
• Kuchengetedza uye mhedzisiro
• Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Quercetin yakasikwa pigment iripo mune mazhinji:

• michero
• miriwo
• zviyo

Iyo ndeimwe yeanonyanya antioxidants mune chikafu uye inoita basa rakakosha mukubatsira muviri wako kurwisa mahara radical kukuvara, iyo yakabatana nezvirwere zvisingaperi.

Uye zvakare, ayo antioxidant zvivakwa anogona kubatsira kudzikisa:

• kuzvimba
• Allergizia zviratidzo
• BP

Ichi chinyorwa chinoongorora quercetin's:

• anoshandisa
• mabhenefiti
• mhedzisiro
• chipimo chemushonga

Chii chinonzi quercetin?

Quercetin pigment ndeyeboka remiti yemakemikari anonzi flavonoids.

Flavonoids aripo mu:

• miriwo
• michero
• zviyo
• tii
• waini

Izvo zvakabatanidzwa kune akati wandei mabhenefiti ehutano, kusanganisira kuderedzwa njodzi dzehosha yemoyo, gomarara, uye kudzikira kwehuropi kusagadzikana (,).

Mhedzisiro inobatsira ye flavonoids senge quercetin inouya kubva mukugona kwavo kushanda se antioxidants mukati memuviri wako ().

Antioxidants ndiwo makomputa anokwanisa kusunga uye kurerutsa mahara radicals.

Mahara radicals haana kugadzikana mamorekuru ayo anogona kukonzera maseru kukuvara kana iwo mazinga akanyanya kukwirira.

Kukuvadza kunokonzerwa nemahara radicals kwakabatana kune akawanda asingagumi mamiriro, anosanganisira cancer, chirwere chemwoyo, uye chirwere cheshuga ().

Quercetin ndiyo yakanyanya kuwanda flavonoid mukudya. Izvo zvinofungidzirwa kuti munhu wepakati anodya 10-100 mg yayo zuva nezuva kuburikidza nemhando dzakasiyana dzechikafu ().

Kudya kunowanzo kuve nequercetin kunosanganisira hanyanisi, maapuro, mazambiringa, michero, broccoli, michero yesitrus, cherries, green tea, kofi, waini tsvuku, uye capers ().

Inowanikwawo sekuwedzera kwekudya muhupfu uye fomu fomu.

Vanhu vanotora ichi chinowedzera nekuda kwezvikonzero zvakati wandei, zvinosanganisira ku:

• kukurudzira hutachiona
• kurwisa kuzvimba
• kurwisa allergies
• kubatsira kurovedza muviri
• chengetedza hutano huzhinji

Quercetin chirimwa pigment ine simba antioxidant zvimiro. Inowanikwa mune zvakawanda zvakajairwa zvekudya, senge hanyanisi, maapuro, mazambiringa, uye michero.

Inogona zvakare kutengwa seyekuwedzera chikafu kune akasiyana mashandisiro.

Hutano makomborero equercetin

Kutsvagurudza kwakabatanidza quercetin's antioxidant zvimiro kune akasiyana siyana anogona hutano mabhenefiti.

Heano mamwe ayo epamusoro sainzi-yakavakirwa mabhenefiti.

Inogona kudzora kuzvimba

Mahara radicals anogona kuita zvinopfuura kungokuvadza ako maseru.

Kutsvagurudza kunoratidza kuti mazinga epamusoro emahara radicals anogona kubatsira kumisikidza magene anokurudzira kuzvimba. Nekudaro, akakwirisa emazinga eradicals emahara anogona kutungamira kune yakawedzera kupisa mhinduro ().

Nepo kuzvimba kudiki kuchikosha kuti ubatsire muviri wako kupora uye kurwisa hutachiona, kuramba uchizvimba kwakabatana nematambudziko ehutano, kusanganisira mamwe kanzira, pamwe nehutano hwemwoyo neitsvo ().

Zvidzidzo zvinoratidza kuti quercetin inogona kubatsira kudzikisa kuzvimba.

Mune bvunzo-chubhu zvidzidzo, quercetin yakadzora mamaki ekuzvimba mumasero evanhu, kusanganisira mamorekuru bundu necrosis factor alpha (TNFα) uye interleukin-6 (IL-6) (,).

Chidzidzo chevhiki masere mumakumi mashanu evakadzi vane rheumatoid arthritis vakacherekedza kuti vatori vechikamu vakatora 500 mg yequercetin vakasangana zvakanyanya kuderedzwa kuomarara kwemangwanani, kurwadziwa kwemangwanani, uye kurwadziwa kwekuseri-kwebasa ().

Ivo zvakare vaive neakadzora mamaki ekuzvimba, senge TNFα, zvichienzaniswa neavo vakagamuchira placebo ().

Nepo zviwanikwa izvi zviri kuvimbisa, kumwe kutsvagurudza kwevanhu kunodiwa kuti unzwisise zvinhu zvekomboni zvinogona kupesana nekuzvimba.

Inogona kurerutsa allergy zviratidzo

Quercetin inogona kupesana nekuzvimba zvivakwa inogona kupa allergy chiratidzo chiratidzo.

Kwayedza-chubhu uye zvidzidzo zvemhuka zvakawana kuti inogona kuvharidzira ma enzymes anobatanidzwa mukuzvimba uye kudzvinyirira kupisa-kukurudzira makemikari, senge histamine (,,).

Semuenzaniso, kumwe kuongorora kwakaratidza kuti kutora quercetin zvinowedzera zvakadzvanywa peanut-zvine hukama anaphylactic maitiro mumakonzo ().

Zvakadaro, hazvizivikanwe kana mukomboni uine maitiro akafanana pahutano hwevanhu, saka kumwe kutsvagurudza kunodiwa kusati kwaikurudzirwa seimwe nzira yekurapa.

Inogona kunge iine anticancer mhedzisiro

Nekuti quercetin ine antioxidant zvivakwa, inogona kuve nekenza-yekurwisa zvivakwa ().

Mukuongorora kweyedzo-chubhu uye zvidzidzo zvemhuka, quercetin yakawanikwa kudzvinyirira kukura kwesero uye kukurudzira kufa kwesero mumasero ekenza yeprostate (15).

Dzimwe bvunzo-chubhu uye zvidzidzo zvemhuka zvakacherekedza kuti mukomboni yaive nemhedzisiro yakafanana muchiropa, mapapu, zamu, dundira, ropa, colon, ovarian, lymphoid, uye adrenal cancer maseru (,,,).

Kunyangwe zviwanikwa izvi zviri kuvimbisa, zvidzidzo zvevanhu zvinodiwa pamberi pequercetin inogona kukurudzirwa seimwe nzira yekurapa kenza.

Inogona kudzikisa njodzi yako yekusagadzikana kwehuropi kusagadzikana

Kutsvagurudza kunoratidza kuti quercetin's antioxidant zvivakwa zvinogona kubatsira kudzivirira kubva mukudzikira kwehuropi kusagadzikana, senge chirwere cheAlzheimer uye dementia ().

Mune kumwe kuongorora, mbeva dzine chirwere cheAlzheimer dzakagamuchira majekiseni equercetin mazuva ese maviri kwemwedzi mitatu.

Pakupera kwekudzidza, majekiseni akange adzosera mamaki mazhinji eAlzheimer, uye mbeva dzakaita zvirinani pazvidzidzo zvekudzidza ().

Mune kumwe kuongorora, kudya kwakanyanya kwequercetin kwakadzora mamaki echirwere cheAlzheimer uye nekuvandudza kushanda kwehuropi mumakonzo pakutanga kwepakati pechiitiko.

Nekudaro, chikafu chacho chaive nemhedzisiro kune mhuka dzine yepakati-yekupedzisira nhanho Alzheimer's ().

Kofi chinwiwa chakakurumbira chakabatanidzwa nenjodzi yakaderera yechirwere cheAlzheimer.

Muchokwadi, tsvagiridzo inoratidza kuti quercetin, kwete caffeine, ndiyo komputa yekutanga mukofi iyo inoitisa mhedzisiro yayo yekudzivirira kurwisa chirwere ichi ().

Kunyangwe izvi zvakawanikwa zviri kuvimbisa, kumwe kutsvagurudza muvanhu kunodiwa.

Inogona kudzikisa BP

Kuwedzera kweropa kunokanganisa 1 muvatatu vakuru veAmerica. Inosimudza njodzi yako yechirwere chemwoyo - chinonyanya kukonzera rufu muUnited States ().

Kutsvaga kunoratidza kuti quercetin inogona kubatsira kudzikisa huwandu hweropa. Mune bvunzo-chubhu zvidzidzo, mukomboni wakaita kunge unozorodza pamitsipa yeropa (,).

Kana mbeva dzakakwira BP dzakapihwa quercetin zuva nezuva kwemavhiki mashanu, systolic uye diastolic reropa ravo (huwandu hwepamusoro uye hwepasi) hwakaderera neavhareji ye18% uye 23%, zvichiteerana ().

Saizvozvowo, kuongororwa kwezvipfumbamwe zvevanhu muvanhu mazana mashanu nemakumi masere vakaona kuti kutora zvinopfuura mazana mashanu emamiriyoni equercetin mufomu yekuwedzera zuva nezuva yakaderedza systolic uye diastolic reropa neavhareji ye5.8 mm Hg uye 2.6 mm Hg, zvichiteerana ().

Kunyangwe zviwanikwa izvi zviri kuvimbisa, zvimwe zvidzidzo zvevanhu zvinodiwa kuti uone kana mukomboni iyi ingava imwe nzira yekurapa kweepamusoro BP.

Zvimwe zvinogona kubatsira

Heano zvimwe zvakati wandei mabhenefiti equercetin:

• Inogona kubatsira kurwisa kukwegura. Kwayedza-chubhu uye kutsvagurudza kwemhuka kunoratidza kuti quercetin inogona kubatsira kumutsiridza kana kubvisa maseru ekukwegura uye kudzikisa mamaki ekukwegura. Zvisinei, kumwe kutsvagurudza kwevanhu kunodiwa (,,).
• Inogona kubatsira kurovedza muviri. Kuongororwa kwezvidzidzo gumi nemana zvevanhu zvakawana kuti kutora quercetin kunogona kusimudzira zvishoma kutsungirira kuita ().
• Inogona kubatsira kudzora shuga yeropa. Kutsvagurudzwa kwevanhu uye kwemhuka kunoratidza kuti mukomboni unogona kudzora kutsanya kweshuga yeropa uye kudzivirira kubva kumatambudziko eshuga (,,).

Quercetin inogona kusimudzira kuzvimba, kumanikidza kweropa, kurovedza muviri, uye manejimendi eropa.

Uye zvakare, inogona kunge iine huropi-inodzivirira, anti-allergies uye anticancer zvivakwa. Zvakadaro, kumwe kutsvagurudza muvanhu kunodiwa.

Zvekudya masosi uye kuyerwa

Quercetin inowanikwa zvakasikwa mune zvakawanda zvekudyara-kwakavakirwa chikafu, kunyanya mune yekunze rukoko kana peel (36).

Kwakanaka chikafu sosi dzinosanganisira (36,):

• capers
• mhiripiri - yero uye girini
• hanyanisi - tsvuku uye chena
• shallots
• asparagus - yakabikwa
• cherries
• madomasi
• maapuro matsvuku
• mazambiringa matsvuku
• broccoli
• kare
• tsvuku tsvuku lettuce
• michero - mhando dzese, senge cranberries, bhuruu, uye raspberries
• tii - girini uye nhema

Ziva kuti huwandu hwequercetin muzvikafu hunogona kuvimba nemamiriro ezvinhu umo chikafu chakange chakura.

Semuenzaniso, mune kumwe kuongorora, organic madomasi anoita kunge anosvika makumi manomwe neshanu muzana quercetin kupfuura akura zvakajairika ().

Zvakadaro, zvimwe zvidzidzo zvinoratidza kusiyana kwakaita zvirimo zvequercetin mumhando dzakasiyana dzemadomasi zvisinei nemurimo. Pakange pasina mutsauko mubhero mhiripiri, zvakajairika kana zvakagadzirwa nenzira ().

Quercetin inowedzera

Unogona kutenga quercetin sechikafu chinowedzera online uye kubva kuzvitoro zvekudya zvine hutano. Inowanikwa mune akati wandei mafomu, anosanganisira macapsule uye mapoda.

Madhayeti chaiwo anobva ku500-1,000 mg pazuva (,).

Pachega, quercetin ine bioavailability yakaderera, zvinoreva kuti muviri wako unoibata zvisina kunaka (,).

Ndicho chikonzero izvo zvinowedzera zvinogona kusanganisira mamwe macomputer, akadai sevitamin C kana enzyme yekugaya senge bromelain, sezvo ivo vachigona kuwedzera kutora (44, 45).

Pamusoro pezvo, kumwe kutsvagurudza kunoratidza kuti quercetin ine simba rekubatana painosanganiswa nemamwe mafirobonoid zvinowedzera, senge resveratrol, genistein, uye makatekini (,,).

Tenga quercetin zvinowedzera online.

Quercetin inowanikwa mune zvekudya zvinowanzo shandiswa uye inowanikwa sekuwedzera kwekudya. Chaiwo madosi anotangira ku500-1,000 mg pazuva.

Kuchengetedza uye mhedzisiro

Quercetin inowanikwa mumichero yakawanda nemiriwo uye yakachengeteka kudyiwa.

Sekuwedzera, zvinoita sekunge kazhinji zvakachengeteka pasina zvishoma zvinokanganisa.

Mune zvimwe zviitiko, kutora zvinopfuura chiuru chegamu chequercetin pazuva kunogona kukonzera zviratidzo zvakapfava sekutemwa nemusoro, kurwadziwa nemudumbu, kana kurira kwekunzwa ().

Kana ichidyiwa muchikafu, quercetin yakachengeteka kune vakadzi vane nhumbu uye vanoyamwisa.

Zvisinei, zvidzidzo pamusoro pekuchengetedzwa kwequercetin zvinowedzera kune vakadzi vane pamuviri nekuyamwisa zvinoshaikwa, saka unofanira kudzivisa kutora quercetin kana iwe uri nepamuviri kana mukoti ().

Sezvimwe nechero chekuwedzera, bvunza wako mupi wezvehutano usati watora quercetin, sezvo ichigona kusangana nemimwe mishonga, kusanganisira maantibayoti uye nemishonga yeropa ().

Quercetin inoita senge inowanzo chengeteka pasina kana mhedzisiro.

Zvisinei, inogona kusangana nemishonga yakasiyana-siyana uye inogona kunge isina kukodzera kune vakadzi vane pamuviri uye vanoyamwisa, saka taura nemupi wako wehutano usati waishandisa.

Chinokosha

Quercetin ndiyo yakawanda kwazvo yekudya flavonoid.

Yakave yakabatanidzwa nekuvandudzwa kwekurovedza muviri kuita uye kudzikisira kuzvimba, kuwedzerwa kweropa, uye shuga zveropa. Uyezve, inogona kunge iine huropi-inodzivirira, anti-allergies, uye anticancer zvivakwa.

Kunyangwe mabhenefiti ayo achiita kunge anovimbisa, kutsvagurudza kwevanhu kunodikanwa.