Kodi Quercetin ndi chiyani? Ubwino, Zakudya, Mlingo, ndi Zotsatira zoyipa

Zamkati

• Kodi quercetin ndi chiyani?
• Ubwino wathanzi wa quercetin
• Zitha kuchepetsa kutupa
• Zikhoza kuchepetsa zizindikiro zowopsa
• Itha kukhala ndi zotsatira za anticancer
• Achepetse chiopsezo chanu chamatenda osatha aubongo
• Mutha kuchepetsa kuthamanga kwa magazi
• Zopindulitsa zina
• Zakudya ndi kuchuluka kwake
• Zowonjezera za Quercetin
• Chitetezo ndi zotsatirapo
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Quercetin ndimatenda achilengedwe omwe amapezeka ambiri:

• zipatso
• masamba
• mbewu

Ndi imodzi mwama antioxidants ochulukirapo pazakudya ndipo imagwira gawo lofunikira pothandiza thupi lanu kuthana ndi kuwonongeka kwaulere, komwe kumalumikizidwa ndi matenda osachiritsika.

Kuphatikiza apo, zida zake za antioxidant zitha kuthandiza kuchepetsa:

• kutupa
• zizindikiro za chifuwa
• kuthamanga kwa magazi

Nkhaniyi ikufufuza za quercetin's:

• amagwiritsa
• ubwino
• zotsatira zoyipa
• mlingo

Kodi quercetin ndi chiyani?

Quercetin ndi pigment yomwe ili m'gulu lazomera zotchedwa flavonoids.

Flavonoids amapezeka mu:

• masamba
• zipatso
• mbewu
• tiyi
• vinyo

Amalumikizidwa ndi maubwino angapo azaumoyo, kuphatikiza kuchepa kwa matenda amtima, khansa, komanso kufooka kwa ubongo (,).

Zopindulitsa za flavonoids monga quercetin zimachokera pakukwanitsa kwawo kugwira ntchito ngati ma antioxidants mkati mwa thupi lanu ().

Antioxidants ndi mankhwala omwe amatha kumangirira kapena kusinthasintha zinthu zina zaulere.

Ma radicals osasunthika ndi mamolekyulu osakhazikika omwe angayambitse kuwonongeka kwa ma cell akakhala okwera kwambiri.

Kuwonongeka komwe kumachitika chifukwa cha kusintha kwaulere kwaulere kwalumikizidwa ndi zovuta zambiri, kuphatikiza khansa, matenda amtima, ndi matenda ashuga ().

Quercetin ndiye flavonoid wochuluka kwambiri mu zakudya. Akuti munthu wamba amadya 10-100 mg tsiku lililonse kudzera muzakudya zosiyanasiyana ().

Zakudya zomwe nthawi zambiri zimakhala ndi quercetin zimaphatikizapo anyezi, maapulo, mphesa, zipatso, broccoli, zipatso za zipatso, yamatcheri, tiyi wobiriwira, khofi, vinyo wofiira, ndi capers ().

Imapezekanso ngati chowonjezera pazakudya mu mawonekedwe a ufa ndi kapisozi.

Anthu amatenga chowonjezera ichi pazifukwa zingapo, kuphatikiza:

• kuwonjezera chitetezo chokwanira
• kulimbana ndi kutupa
• kulimbana ndi chifuwa
• ntchito zolimbitsa thupi
• kukhala ndi thanzi labwino

Quercetin ndi mtundu wa pigment wokhala ndi antioxidant. Amapezeka muzakudya zambiri wamba, monga anyezi, maapulo, mphesa, ndi zipatso.

Itha kugulidwanso ngati chowonjezera pazakudya zosiyanasiyana.

Ubwino wathanzi wa quercetin

Kafukufuku walumikiza mankhwala a quercetin a antioxidant ndi mitundu ingapo yathanzi.

Nawa ena mwamaubwino ake apamwamba asayansi.

Zitha kuchepetsa kutupa

Zopanda malire zaulere zimatha kuchita zambiri kuposa kungowononga maselo anu.

Kafukufuku akuwonetsa kuti milingo yayikulu yaulere ingathandize kuyambitsa majini omwe amalimbikitsa kutupa. Chifukwa chake, kusintha kwakukulu kwaulere kumatha kubweretsa kuyankha kowopsa kotupa ().

Ngakhale kutupa pang'ono ndikofunikira kuthandiza thupi kuti lichiritse ndikulimbana ndi matenda, kutupa kosalekeza kumalumikizidwa ndi mavuto azaumoyo, kuphatikiza khansa zina, komanso matenda amtima ndi impso ().

Kafukufuku akuwonetsa kuti quercetin imathandizira kuchepetsa kutupa.

M'maphunziro a test-tube, quercetin imachepetsa zotupa m'maselo amunthu, kuphatikiza mamolekyulu chotupa necrosis factor alpha (TNFcy) ndi interleukin-6 (IL-6) (,).

Kafukufuku wamasabata asanu ndi atatu mwa amayi 50 omwe ali ndi nyamakazi ya nyamakazi adawona kuti omwe adatenga 500 mg ya quercetin adachepetsa kwambiri kuwuma m'mawa, kupweteka kwam'mawa, komanso kupweteka pambuyo pazochita ().

Amakhalanso ndi zotupa zochepa, monga TNFcy, poyerekeza ndi omwe adalandira malowa ().

Ngakhale zotsatirazi zikulonjeza, kafukufuku wambiri waumunthu amafunikira kuti amvetsetse zomwe zitha kukhala zotsutsana ndi zotupa.

Zikhoza kuchepetsa zizindikiro zowopsa

Katemera wotsutsana ndi zotupa wa Quercetin atha kupereka mpumulo wazizindikiro.

Kafukufuku woyeserera ndi kafukufuku wazinyama adapeza kuti atha kulepheretsa michere yomwe imakhudzidwa ndikutupa komanso kupondereza mankhwala olimbikitsa kutupa, monga histamine (,,).

Mwachitsanzo, kafukufuku wina adawonetsa kuti kumwa mankhwala a quercetin kumachepetsa zomwe zimachitika chifukwa cha nthangala mu mbewa ().

Komabe, sizikudziwika ngati phuloli limakhudzanso ziwengo mwa anthu, motero kafukufuku amafunika asanavomerezedwe ngati njira ina yothandizira.

Itha kukhala ndi zotsatira za anticancer

Chifukwa quercetin imakhala ndi antioxidant, itha kukhala ndi zida zolimbana ndi khansa ().

Powunikiranso mayeso a mayeso a chubu ndi nyama, quercetin idapezeka kuti imachepetsa kukula kwa khungu ndikupangitsa kuti maselo azifa m'maselo a khansa ya prostate (15).

Kafukufuku wina wamayeso ndi ziweto adawona kuti pompopompo lidali ndi zovuta zofananira m'chiwindi, m'mapapo, m'mawere, chikhodzodzo, magazi, m'matumbo, m'mimba, m'mimba, ndi m'mitsempha ya khansa ya adrenal (,,,).

Ngakhale izi zikulonjeza, maphunziro aumunthu amafunikira asanavomerezedwe ngati quercetin ngati njira ina yothandizira khansa.

Achepetse chiopsezo chanu chamatenda osatha aubongo

Kafukufuku akuwonetsa kuti mankhwala a quercetin antioxidant amatha kuteteza ku matenda opatsirana aubongo, monga matenda a Alzheimer's and dementia ().

Pakafukufuku wina, mbewa zomwe zimakhala ndi matenda a Alzheimer's zidalandira jakisoni wa quercetin masiku awiri aliwonse kwa miyezi itatu.

Pakutha phunziroli, jakisoni anali atasinthiratu zolembera za Alzheimer's, ndipo mbewa zidachita bwino kwambiri pakuyesa kuphunzira ().

Pakafukufuku wina, zakudya zopatsa thanzi za quercetin zidachepetsa zizindikilo za matenda a Alzheimer's ndikuthandizira magwiridwe antchito mu mbewa kumayambiliro apakati pa vutoli.

Komabe, chakudyacho sichinakhudze nyama zomwe zili ndi pakati-mochedwa siteji ya Alzheimer's ().

Coffee ndi chakumwa chotchuka chomwe chakhala chikugwirizanitsidwa ndi chiopsezo chochepa cha matenda a Alzheimer's.

M'malo mwake, kafukufuku akuwonetsa kuti quercetin, osati caffeine, ndiye gawo loyamba la khofi lomwe limayambitsa zomwe zingateteze ku matendawa ().

Ngakhale izi zikulonjeza, kafukufuku wambiri mwa anthu amafunikira.

Mutha kuchepetsa kuthamanga kwa magazi

Kuthamanga kwa magazi kumakhudza munthu m'modzi mwa akulu atatu aku America. Zimakulitsa chiopsezo cha matenda amtima - omwe amayambitsa imfa ku United States ().

Kafukufuku akuwonetsa kuti quercetin imathandizira kuchepetsa kuthamanga kwa magazi. M'maphunziro oyesera-chubu, kampaniyo imawoneka ngati yosangalatsa pamitsempha yamagazi (,).

Pamene mbewa zokhala ndi kuthamanga kwa magazi zimapatsidwa quercetin tsiku lililonse kwa masabata 5, ma systolic ndi diastolic magazi (kuchuluka kwake ndi kutsika) adatsika ndi 18% ndi 23%, motsatana ().

Momwemonso, kuwunika kwamaphunziro aumunthu a 9 mwa anthu 580 adapeza kuti kutenga 500 mg ya quercetin mu fomu yowonjezerapo tsiku ndi tsiku kumachepetsa kuthamanga kwa magazi ndi diastolic ndi 5.8 mm Hg ndi 2.6 mm Hg, motsatana ().

Ngakhale izi zikulonjeza, maphunziro owonjezera a anthu amafunikira kuti adziwe ngati mankhwalawa atha kukhala njira ina yothanirana ndi kuthamanga kwa magazi.

Zopindulitsa zina

Nazi zabwino zingapo za quercetin:

• Zitha kuthandiza kuthana ndi ukalamba. Kafukufuku woyeserera ndi kafukufuku wazinyama akuwonetsa kuti quercetin itha kuthandiza kukonzanso kapena kuthetsa maselo okalamba ndikuchepetsa zizindikilo za ukalamba. Komabe, kufufuza kwina kwaumunthu kumafunikira (,,).
• Angathandize kuchita masewera olimbitsa thupi. Kuwunikanso maphunziro aumunthu a 11 apeza kuti kumwa quercetin kumatha kupititsa patsogolo zolimbitsa thupi zolimbitsa thupi ().
• Itha kuthandiza kuwongolera shuga. Kafukufuku wa anthu ndi nyama akuwonetsa kuti kampaniyo imatha kuchepetsa kusala kwa magazi m'magazi ndikudzitchinjiriza ku zovuta za matenda ashuga (,,).

Quercetin imatha kusintha kutupa, kuthamanga kwa magazi, kuchita masewera olimbitsa thupi, komanso kasamalidwe ka shuga wamagazi.

Kuphatikiza apo, itha kukhala ndi zoteteza ubongo, zotsutsana ndi ziwengo komanso zotsutsa khansa. Komabe, kufufuza kwina kwa anthu ndikofunikira.

Zakudya ndi kuchuluka kwake

Quercetin imapezeka mwachilengedwe m'mitundu yambiri yazomera, makamaka kunja kapena peel (36).

Zakudya zabwino zimaphatikizapo (36,):

• capers
• tsabola - wachikasu ndi wobiriwira
• anyezi - ofiira ndi oyera
• mvula
• katsitsumzukwa - kophika
• yamatcheri
• tomato
• maapulo ofiira
• mphesa zofiyira
• burokoli
• kale
• letesi ya masamba ofiira
• zipatso - mitundu yonse, monga cranberries, blueberries, ndi raspberries
• tiyi - wobiriwira komanso wakuda

Dziwani kuti kuchuluka kwa quercetin muzakudya kumatha kudalira momwe chakudya chidakulidwira.

Mwachitsanzo, mu kafukufuku wina, tomato wamphesa amawoneka kuti ali ndi 79% ya quercetin kuposa omwe amakula bwino ().

Komabe, kafukufuku wina akuwonetsa kusiyana pakati pa zomwe zili ndi quercetin mumitundumitundu yamasamba mosasamala kanthu zaulimi. Panalibe kusiyana pakati pa tsabola wa belu, wamkulu kapena wamkulu ().

Zowonjezera za Quercetin

Mutha kugula quercetin ngati chowonjezera chazakudya pa intaneti komanso m'masitolo ogulitsa zakudya. Imapezeka m'njira zingapo, kuphatikiza makapisozi ndi ufa.

Mlingo wamba umachokera ku 500-1,000 mg pa tsiku (,).

Payekha, quercetin ili ndi kuchepa kwa bioavailability, zomwe zikutanthauza kuti thupi lanu limayamwa bwino (,).

Ndicho chifukwa chake zowonjezerazo zingaphatikizepo mankhwala ena, monga vitamini C kapena michere ya m'mimba monga bromelain, chifukwa imatha kuwonjezera kuyamwa (44, 45).

Kuphatikiza apo, kafukufuku wina akuwonetsa kuti quercetin imagwira ntchito pophatikizana ndi zowonjezera zowonjezera za flavonoid, monga resveratrol, genistein, ndi makatekini (,,).

Gulani zowonjezera za quercetin pa intaneti.

Quercetin amapezeka muzakudya zambiri zomwe anthu amadya kwambiri ndipo amapezeka ngati zowonjezera zakudya. Mlingo wamba umachokera ku 500-1,000 mg patsiku.

Chitetezo ndi zotsatirapo

Quercetin imapezeka mu zipatso ndi ndiwo zamasamba zambiri ndipo ndiyabwino kudya.

Monga chowonjezera, chikuwoneka kuti chimakhala chotetezeka popanda zovuta zina.

Nthawi zina, kutenga zoposa 1,000 mg ya quercetin patsiku kumatha kuyambitsa zizolowezi zochepa monga kupweteka mutu, kupweteka m'mimba, kapena kumva kulira ().

Mukamadya, quercetin ndi yabwino kwa amayi apakati ndi oyamwitsa.

Komabe, kafukufuku wokhudzana ndi chitetezo cha mankhwala opatsirana a quercetin azimayi apakati ndi oyamwitsa akusowa, chifukwa chake muyenera kupewa kumwa quercetin ngati muli ndi pakati kapena mukuyamwitsa ().

Mofanana ndi chowonjezera chilichonse, funsani omwe amakuthandizani musanatenge quercetin, chifukwa imatha kulumikizana ndi mankhwala ena, kuphatikiza maantibayotiki ndi mankhwala a magazi ().

Quercetin imawoneka ngati yotetezeka nthawi zonse popanda zovuta zina.

Komabe, itha kulumikizana ndi mankhwala osiyanasiyana ndipo itha kukhala yosayenera kwa amayi apakati ndi oyamwitsa, chifukwa chake lankhulani ndi omwe amakuthandizani musanagwiritse ntchito.

Mfundo yofunika

Quercetin ndiye flavonoid wambiri wazakudya.

Idalumikizidwa ndi magwiridwe antchito olimbitsa thupi ndikuchepetsa kutupa, kuthamanga kwa magazi, komanso kuchuluka kwa shuga m'magazi. Kuphatikiza apo, itha kukhala ndi zoteteza ubongo, zotsutsana ndi ziwengo, komanso zotsutsana ndi khansa.

Ngakhale maubwino ake akuwoneka kuti ndi odalirika, kufufuza anthu zambiri kumafunikira.