I-Quercetin yi-flavonoid efumaneka kwiintlobo ezahlukeneyo zokutya kunye nezityalo. Le pigment yesityalo ifumaneka kwitswele. Ikwafumaneka kuma-apile, amaqunube kunye nezinye izityalo. Ngokuqhelekileyo, sinokuthi i-quercetin ikhona kwiziqhamo ze-citrus, ubusi, imifuno enamagqabi kunye nezinye iintlobo ezahlukeneyo zemifuno.
I-Quercetin ine-antioxidant kunye ne-anti-inflammatory properties. Ngaloo ndlela, inokunceda ukulawula amanqanaba eswekile yegazi kunye nokuthintela isifo senhliziyo. Ikwaluncedo ekubulaleni iiseli zomhlaza kwaye inceda kunyango lwezifo ezingapheliyo zengqondo. Nangona i-quercetin inokukhusela kumhlaza, isifo samathambo, kunye nesifo seswekile, ayinaso isiseko sesayensi.
Uphando lwakwangoko malunga ne-quercetin kunye nenkxaso yayo kwimpilo yomzimba kunye nempilo ye-cardiovascular iyathembisa.
Siza kukwazisa ukuba i-dosage echanekileyo yemveliso ixhomekeke kwifom, amandla kunye ne-brand ye-quercetin supplement. Nangona kunjalo, isincomo esiqhelekileyo kukuthatha izongezo ezimbini ze-quercetin ngosuku. Ukongeza, unokufunda imiyalelo yemveliso nganye ukumisela idosi oza kuyisebenzisa. Ukusebenzisa isongezelelo se-quercetin, ezinye iimveliso zincoma ukusebenzisa amanzi njengoko inceda imveliso yokugaya ngokukhawuleza. Bakwafuna ukuba uthathe esi songezo phakathi kokutya. Ekugqibeleni, ukusebenza kwemveliso nganye enegama kuyahluka. Ngoko ke, ngaphambi kokuthenga, kufuneka uhlolisise amandla okongeza. Eyona ndlela ilula yokufunda malunga nokusebenza kwemveliso kukufunda uphononongo kwiAmazon.
Amaxabiso okongeza axhomekeke kumandla, umgangatho wezithako, kunye nebhrendi. Ngoko ke, kufuneka wenze uphando olubanzi ngaphambi kokuthenga. Unokufumana izongezo ze-quercetin ezikumgangatho ophezulu ngamaxabiso afikelelekayo. Ngoko ke, akukho mfuneko yokudlula kuhlahlo lwabiwo-mali ngaphambi kokuthenga imveliso. Nangona kunjalo, kufuneka kukhunjulwe ukuba imveliso yokuqala ayinakungabizi.
Ngokufanayo, izongezo ezixabisa ngaphezulu azisosiqinisekiso somgangatho. Sendiyithethile loo nto, kuhlala kucetyiswa ukuba uye kumgangatho ngaphezulu kobuninzi. Nangona kunjalo, ngezongezelelo ezininzi ze-quercetin kwimarike, kunokuba nzima ukufumana imveliso efanelekileyo kunye nefikelelekayo. Ke ngoko, sizama ukukubonisa ngeemveliso ezi-3 eziphezulu ngamaxabiso afanelekileyo. Ukuze ufumane inkcazelo engakumbi, unako khangela phen q uphononongo.
Abantu abaninzi abasityi isixa esicetyiswayo seziqhamo nemifuno ekutyeni kwabo. Ngaloo ndlela, indlela yokubuyisela i-anti-inflammatory and antioxidant effects engekhoyo kukuthatha isongezelelo semihla ngemihla. Nangona kunjalo, xa uthatha izongezo ze-quercetin ezininzi, izinto zinokuba zimbi kakhulu. Ngoko kufuneka ulandele iingcebiso zemihla ngemihla kwaye ulungile.
Ngokuqhelekileyo, i-quercetin ingaba nemiphumo emibi efana nentloko kunye neentlungu zesisu. Oku kwenzeka xa uthatha imveliso kwisisu esingenalutho. Kwakhona, ukuba uthatha amayeza kagqirha, kufuneka ujonge ugqirha wakho ngaphambi kokuba uqale ukongeza i-quercetin kwirejimeni yakho. Oku kungenxa yokuba ukusebenzisana kweziyobisi emzimbeni kunokubangela iziphumo ebezingalindelekanga ezingafunekiyo. Ukusetyenziswa okongeziweyo kweedosi eziphezulu ze-quercetin ezingaphezu kwegram enye ngegram kunokubangela isifo sezintso.
Okunye ukutya kuqulethe iquercetin. Oku kutya kubandakanya i-capers, i-yellow and green pepper, itswele elibomvu namhlophe, kunye neshallots. Ukongezelela, okunye ukutya okusisiseko okuqulethe imilinganiselo ephakathi yequercetin yiasparagus, icherry, ama-apile abomvu, ibroccoli, iitumato kunye neediliya ezibomvu. Ngokufanayo, i-blueberries, i-cranberries, i-kale, i-raspberries, i-lettuce yeqabunga elibomvu, i-extract tea emnyama, kunye ne-green tea yimithombo yendalo egqwesileyo ye-quercetin.
Ewe, i-quercetin inamanye amagama amaninzi. I-Quercetin ngamanye amaxesha ibizwa ngokuba yi-bioflavonoid extract, i-bioflavonoid concentrate, kunye ne-citrus bioflavonoids. Akhona amanye amagama, kodwa la ngawona magama adumileyo onokuthi uwabize nge-quercetin. Ungasebenzisa kwakhona iigummies zokutya njengezongezo zokutya.
Ngokomyinge, umntu ufumana i-10 ukuya kwi-100 mg ye-quercetin ngosuku ukusuka kwimithombo yokutya eqhelekileyo. Nangona kunjalo, oku kuye kwatshintsha kakhulu. Ngenxa yesi sizathu, ukutya komntu kufuneka kujongwe ngokusondeleyo ukujonga ukuba ukutya komntu kunqongophele kwi-quercetin.
Ukongeza, uphononongo lubonisa ukuba ixesha elininzi awufumani i-quercetin yaneleyo kukutya kwakho kwemihla ngemihla. Kutheni kunje? Okusingqongileyo! Akukhathaliseki nokuba uhlala phi kuba kukho iiradicals zasimahla naphi na apho udibana khona. Imeko imbi ngakumbi kwabo bahlala kwiindawo ezihlelelekileyo apho icuba, izibulali-zinambuzane kunye ne-mercury (iintsimbi ezinzima) zinokufumaneka.
Iiradicals zasimahla zikho kuyo yonke indawo kuba zikwafumaneka nakwindalo. Ngoko kungakhathaliseki ukuba uhlala phi na, unokusezela umoya. Kodwa kubi ngakumbi kwabo bahlala apho kusetyenziswa icuba kunye nezibulali-zinambuzane, njengoko ziphefumlela iiradicals zasimahla.
Ke, ezi radicals zasimahla zinokuphazamisa umzimba wakho kwaye zithobe amajoni akho omzimba. Ngoko enye indlela yokulwa nomonakalo obangelwa yi-radicals yamahhala kukutya ukutya okunempilo okucebileyo kwii-antioxidants. Ukutya okunempilo kubhekisela kukutya okuphilayo, oko kukuthi, ukutya okungenazo izitshabalalisi. Ke ungatya njani usempilweni xa ukufikelela ekutyeni okungenazibulali zinambuzane kukufutshane nokuba akunakwenzeka? Kaloku awuzilimeli ukutya kwakho. Ke ngoko, kufuneka uthathe isongezelelo se-quercetin ukukunceda ulwe nama-radicals asimahla kwaye unikeze ezinye izibonelelo zesondlo kunye nempilo. Khumbula, i-quercetin yi-antioxidant.
Abanye abasebenzisi be-quercetin batya le mveliso ukuphepha iimpawu zokwaliwa. Ukongezelela, kukho ubungqina obuxhasa imiphumo ye-antiallergic ye-quercetin. Nangona kunjalo, abanye abantu abadibani nezinto ezithile zequercetin. Ngoko ke, uphando oluninzi kufuneka lwenziwe ukuze kubonwe ukuba izibonelelo ze-quercetin izongezelelekileyo ngaphezu komonakalo. Ngaphambi kokuba uthenge isongezelelo se-quercetin ye-herbal, thetha nodokotela wakho, jonga izithako ngokwakho, kwaye ukhethe isongezelelo se-hypoallergenic.
Olunye uphando kwi-quercetin lucebisa ukuba le flavonoid inokunceda ukukhawulezisa ukubuyiswa kwasemva kokusebenza. Kwisifundo esithile, abanye abadlali abathatha i-quercetin emva kokuzivocavoca bafunyenwe ukuba babuyele ngokukhawuleza kunelinye iqela. Ukongezelela, abanye abaphandi bakholelwa ukuba i-quercetin inokunciphisa ukuvuvukala kunye noxinzelelo lwe-oxidative emva kokuzivocavoca, ngaloo ndlela ikhawuleza ukubuyiswa kuwo wonke umzimba.
Ngexesha elidlulileyo, abanye abaphandi baqhube izifundo ze-ad hoc kwiityhubhu zokuvavanya kunye nemizekelo yezilwanyana. Uphando lucebisa ukuba i-quercetin inokuba neempawu ezichasene nomhlaza. Ngelixa ezi ziphumo zithembisa, kubalulekile ukwenza ulingo olukhulu lwabantu. Ngenxa yokuba uphando alugqibeki, kubalulekile ukujonga ugqirha wakho phambi kokuba usebenzise izongezo ezichasene nomhlaza.
Njengomhlaza, olunye uphando lucebisa ukuba i-quercetin inokunceda ukunciphisa ukuqala kwe-Alzheimer's. Imiphumo ye-quercetin ibonakala ngokukodwa kwisigaba sokuqala kunye nesiphakathi sesifo. Nangona kunjalo, uphando aluzange luqhutywe ebantwini, kodwa kwiimpuku. Ngoko ke, uphando kufuneka lwenziwe kule mimandla ukuze lusebenzise ngokupheleleyo inzuzo yezempilo ye-quercetin.
Uninzi lwe-quercetins luqulethe i-bromelain kuba inceda ukwandisa iziphumo ze-quercetin. I-Bromelain yi-enzayimi eyenzeka ngokwemvelo efumaneka kwiziqu zephayinaphu. Le enzyme yokugaya iprotheni ikhuthaza ukufunxwa kwe-quercetin ngokuthintela i-prostaglandins, eyaziwa ngokuba yimichiza evuthayo. Ngokukodwa, i-quercetin bromelain ngokwayo iyanciphisa ukuvuvukala. Ngenxa yokuba i-bromelain sisisixhasi sokufunxa i-quercetin, umzimba awukwazi ukuyifunxa ngokufanelekileyo kwaye ikhona kwizongezo ezininzi ze-quercetin. Enye into onokuthi uyifake kwizongezo zakho ukwenza i-quercetin ibe lula ukwetyisa yivithamin C.
Sinokufumana i-quercetin ngeendlela ezimbini: i-rutin kunye nefom ye-glycoside. I-Quercetin glycosides efana ne-isoquercetin kunye ne-isoquercitrin ibonakala ngathi i-bioavailable ngakumbi. Ikwafunxwa ngokukhawuleza kune-quercetin aglycone (quercetin-rutin).
Kwisifundo esithile, abaphandi banike abathathi-nxaxheba i-2,000 ukuya kwi-5,000 milligrams ye-quercetin ngosuku, kwaye akukho ziphumo ezibi okanye iimpawu ezinobuthi ezichazwe. Ngokuqhelekileyo, i-quercetin ikhuselekile nakwiidosi eziphezulu, kodwa iziphumo ezincinci zecala ezifana ne-nausea, iingxaki zokugaya ukutya, kunye neentloko zinokuthi zenzeke xa zithathwa kwiidosi eziphezulu. Kwakhona qaphela ukuba iidosi eziphezulu ze-quercetin zinokubangela iingxaki zezintso.
Umntwana wakho unokuthatha i-quercetin. Nangona kunjalo, idosi kufuneka ibe sisiqingatha sedosi obuya kuyinika umntu omdala. Uninzi lweempawu zinemiyalelo yethamo ebhalwe kuzo, kwaye zinokuthi "18+" okanye "abantwana." Ezinye iimveliso zibonelela nge-quercetin kwifomu ye-gelatin, eyenza ukuba ityiwe ngabantwana. Kwakhona kubalulekile ukujonga ugqirha wabantwana ngaphambi kokuba unike abantwana i-quercetin ukukhusela iingxaki.
I-Quercetin ikhuselekile kuye nabani na kwiidosi eziqhelekileyo. Nangona kunjalo, kukho uphando oluncinci malunga nendlela izongezelelo ze-quercetin ezichaphazela ngayo abafazi abakhulelweyo okanye abancancisayo. Ukuba iyenza ibe mandundu i-allergies yakho, okanye ufumana intloko ebuhlungu okanye naziphi na ezinye iziphumo ebezingalindelekanga, kuya kufuneka uyeke ukuyisebenzisa. Ngamanye amaxesha inokuba kungenxa ye-brand onayo.