I-Quercetin yi-flavonoid efumaneka kwiintlobo ngeentlobo zokutya kunye nezityalo. Le pigment yesityalo ifumaneka kwi-anyanisi. Ifumaneka nakwii-apile, amaqunube nakwezinye izityalo. Ngokubanzi, singatsho ukuba i-quercetin ikhona kwiziqhamo ze-citrus, ubusi, imifuno enamagqabi, kunye nezinye iintlobo ngeentlobo zemifuno.
I-Quercetin ineempawu ze-antioxidant kunye ne-anti-inflammatory. Ngoko ke, inokunceda ekulawuleni amanqanaba eswekile yegazi kunye nokuthintela izifo zentliziyo. Ikwaluncedo ekubulaleni iiseli zomhlaza kwaye inceda ekunyangeni izifo ezingapheliyo zobuchopho. Nangona i-quercetin inokukhusela kumhlaza, isifo samathambo kunye nesifo seswekile, ayinaso isiseko sesayensi.
Uphando lwakuqala malunga ne-quercetin kunye nenkxaso yayo kwimpilo yomzimba kunye nempilo yentliziyo luthembisa.
Siza kukwazisa ukuba idosi echanekileyo yemveliso ixhomekeke kwimo, amandla kunye nophawu lwesongezelelo se-quercetin. Nangona kunjalo, isincomo esiqhelekileyo kukuthatha izongezo ze-quercetin ezimbini ngosuku. Ukongeza, ungafunda imiyalelo yemveliso nganye ukuze ubone idosi oza kuyisebenzisa. Ukuze usebenzise isongezelelo se-quercetin, ezinye iimpawu zicebisa ukusebenzisa amanzi njengoko kunceda imveliso ukuba yetyiswe ngokukhawuleza. Zikwafuna ukuba uthathe esi songezelelo phakathi kokutya. Okokugqibela, ukusebenza kwemveliso nganye enophawu kuyahluka. Ke ngoko, ngaphambi kokuba uthenge, kufuneka ujonge amandla esongezo. Eyona ndlela ilula yokufunda ngokusebenza kwemveliso kukufunda uphononongo kwi-Amazon.
Amaxabiso ezongezo axhomekeke kumandla, umgangatho wezithako, kunye nophawu. Ke ngoko, kufuneka wenze uphando olunzulu ngaphambi kokuba uthenge. Ungafumana izongezo ze-quercetin ezikumgangatho ophezulu ngamaxabiso afikelelekayo. Ke ngoko, akukho mfuneko yokugqithisa uhlahlo lwabiwo-mali ngaphambi kokuba uthenge imveliso. Nangona kunjalo, kufuneka kukhunjulwe ukuba imveliso yokuqala ayinakuba nexabiso eliphantsi.
Ngokufanayo, izongezo ezibiza kakhulu aziqinisekisi umgangatho. Nangona kunjalo, kusoloko kucetyiswa ukukhetha umgangatho ngaphezu kobuninzi. Nangona kunjalo, ngenxa yezongezo ezininzi ze-quercetin ezithengiswayo, kunokuba nzima ukufumana imveliso efanelekileyo nefikelelekayo. Ke ngoko, sizama ukukunika iimveliso ezi-3 eziphambili ezisebenzayo ngamaxabiso afanelekileyo. Ukuze ufumane ulwazi oluthe kratya, ungajonga uphononongo lwe-phen q.
Abantu abaninzi abadli iziqhamo nemifuno ecetyiswayo ekutyeni kwabo. Ngoko ke, indlela yokubuyisela iziphumo ezingezizo zokulwa nokuvuvukala kunye ne-antioxidant kukuthatha isongezelelo semihla ngemihla. Nangona kunjalo, xa uthatha izongezo ezininzi ze-quercetin, izinto zinokuba mbi kakhulu. Ngoko ke kufuneka ulandele icebiso lemihla ngemihla kwaye ulungile.
Ngokwesiqhelo, i-quercetin inokuba nemiphumo emibi engemihle efana nentloko ebuhlungu kunye nentlungu yesisu. Oku kwenzeka xa uthatha imveliso ungenanto esiswini. Kwakhona, ukuba uthatha amayeza kagqirha, kufuneka ujonge ugqirha wakho ngaphambi kokuba uqale ukongeza i-quercetin kwirejimeni yakho. Oku kungenxa yokuba ukusebenzisana kwamayeza emzimbeni kunokubangela iziphumo ebezingalindelekanga. Ukusetyenziswa okungakumbi kweedosi eziphezulu ze-quercetin ezingaphezu kwegram enye kwigram kunokubangela isifo sezintso.
Ezinye ukutya ziqulathe i-quercetin. Ezi zinto ziquka i-capers, ipepile ezimthubi neziluhlaza, i-anyanisi ebomvu nemhlophe, kunye nee-shallots. Ukongeza, ezinye izinto ezibalulekileyo eziqulathe i-quercetin zi-asparagus, ii-cherries, ii-apile ezibomvu, i-broccoli, iitumato kunye neediliya ezibomvu. Ngokufanayo, ii-blueberries, ii-cranberries, i-kale, ii-raspberries, ilettuce yamagqabi abomvu, i-black tea extract, kunye neti eluhlaza zizinto ezilungileyo zendalo ze-quercetin.
Ewe, i-quercetin inamagama amaninzi. I-Quercetin ngamanye amaxesha ibizwa ngokuba yi-bioflavonoid extract, i-bioflavonoid concentrate, kunye ne-citrus bioflavonoids. Kukho amanye amagama, kodwa la ngamagama adumileyo onokuwabiza ngokuba yi-quercetin. Ungasebenzisa nee-diet gummies njengesongezelelo sokutya.
Ngokomndilili, umntu ufumana i-10 ukuya kwi-100 mg ye-quercetin ngosuku kwimithombo yokutya eqhelekileyo. Nangona kunjalo, oku kutshintshe kakhulu. Ngenxa yesi sizathu, ukutya komntu kufuneka kujongwe ngokusondeleyo ukuze kubonwe ukuba ukutya komntu akunazo na ii-quercetin.
Ukongeza, izifundo zibonisa ukuba uninzi lwexesha, awufumani i-quercetin eyaneleyo ekutyeni kwakho kwemihla ngemihla. Kutheni kunjalo? Indawo esikuyo! Akunamsebenzi ukuba uhlala phi kuba kukho ii-free radicals kuyo yonke indawo odibana kuyo. Imeko imbi nangakumbi kwabo bahlala kwiindawo ezihlwempuzekileyo apho kunokufumaneka khona icuba, izibulali-zinambuzane kunye ne-mercury (iintsimbi ezinzima).
Ii-free radicals zikho kuyo yonke indawo kuba zikwafumaneka nakwindalo. Ngoko ke nokuba uhlala phi, ungaziphefumla. Kodwa okubi ngakumbi kwabo bahlala apho kusetyenziswa khona icuba kunye nezibulali-zinambuzane, njengoko ziphefumla ii-free radicals ezininzi.
Ngoko ke, ezi free radicals zinokuphazamisa umzimba wakho kwaye zehlise inkqubo yakho yomzimba yokuzikhusela. Ngoko ke enye indlela yokulwa nomonakalo obangelwa ziifree radicals kukutya ukutya okunempilo okutyebileyo kwiiantioxidants. Ukutya okunempilo kubhekisa kukutya okuphilayo, oko kukuthi, ukutya okungenazo izibulali-zinambuzane. Ngoko ke ungatya njani okunempilo xa ukufikelela kokutya okungenazibulali-zinambuzane kungenakwenzeka? Kuba awukhulisi ukutya kwakho. Ke ngoko, kufuneka uthathe isongezelelo se-quercetin ukukunceda ulwe neefree radicals kwaye unikezele ngezinye izibonelelo zesondlo kunye nempilo. Khumbula, i-quercetin yi-antioxidant.
Abanye abasebenzisi be-quercetin basebenzisa le mveliso ukuze baphephe iimpawu zokunganyamezelani. Ukongeza, kukho ubungqina obuxhasa iziphumo zokunganyamezelani ze-quercetin. Nangona kunjalo, abanye abantu bane-allergy kwiinxalenye ezithile ze-quercetin. Ke ngoko, kufuneka kwenziwe uphando oluthe kratya ukuze kubonwe ukuba izibonelelo zezongezo ze-quercetin zingaphezulu na kwiingozi. Ngaphambi kokuba uthenge isongezelelo se-quercetin semifuno, thetha nogqirha wakho, ujonge izithako ngokwakho, kwaye ukhethe isongezelelo esingena-allergenic.
Uphando oluthile nge-quercetin lubonisa ukuba le flavonoid inokunceda ekukhawuleziseni ukubuyela esiqhelweni emva kokuzilolonga. Kolunye uphando oluthile, abanye abadlali abathathe i-quercetin emva kokuzilolonga bafunyenwe belulama ngokukhawuleza kunelinye iqela. Ukongeza, abanye abaphandi bakholelwa ukuba i-quercetin inokunciphisa ukudumba kunye noxinzelelo lwe-oxidative emva kokuzilolonga, ngaloo ndlela ikhawulezise ukubuyela esiqhelweni emzimbeni wonke.
Kudala, abanye abaphandi benze izifundo ezingaqhelekanga kwiityhubhu zovavanyo kunye neemodeli zezilwanyana. Uphando lubonisa ukuba i-quercetin inokuba neempawu zokulwa nomhlaza. Nangona ezi ziphumo zithembisa, kubalulekile ukwenza uvavanyo olukhulu ebantwini. Ngenxa yokuba uphando alunasiphelo, kubalulekile ukujonga ugqirha wakho ngaphambi kokusebenzisa izongezo zokulwa nomhlaza.
Njengakwimeko yomhlaza, uphando oluthile lubonisa ukuba i-quercetin inokunceda ekunciphiseni ukuqala kwe-Alzheimer's. Iziphumo ze-quercetin zibonakala ikakhulu kwizigaba zokuqala neziphakathi zesi sifo. Nangona kunjalo, olu phononongo aluzange lwenziwe ebantwini, kodwa kwiimpuku. Ke ngoko, uphando kufuneka lwenziwe kwezi ndawo ukuze kusetyenziswe ngokupheleleyo izibonelelo zempilo ze-quercetin.
Ii-quercetin ezininzi ziqulathe i-bromelain kuba inceda ekwandiseni imiphumo ye-quercetin. I-Bromelain yi-enzyme yendalo efumaneka kwiziqu zepayinapile. Le enzyme yokugaya iiproteni ikhuthaza ukufunxwa kwe-quercetin ngokuthintela ii-prostaglandins, ezaziwa ngokuba ziikhemikhali zokuvuvukala. Ngokukhethekileyo, i-quercetin bromelain ngokwayo iyanciphisa ukudumba. Ngenxa yokuba i-bromelain sisithambisi sokufunxwa kwe-quercetin, umzimba awukwazi ukuyifunxwa ngokufanelekileyo kwaye ikhona kwizongezo ezininzi ze-quercetin. Enye into onokuyongeza kwizongezo zakho ukuze wenze i-quercetin ibe lula ukuyifunxa yi-vitamin C.
Singafumana i-quercetin ngeendlela ezimbini: i-rutin kunye ne-glycoside. Ii-glycosides ze-Quercetin ezifana ne-isoquercetin kunye ne-isoquercitrin zibonakala zifumaneka ngakumbi kwi-bioall. Ikwafunxwa ngokukhawuleza kune-quercetin aglycone (quercetin-rutin).
Kolunye uphando, abaphandi banike abathathi-nxaxheba iimiligram ezingama-2,000 ukuya kuma-5,000 ze-quercetin ngosuku, kwaye akukho ziphumo zimbi okanye imiqondiso enobuthi exeliweyo. Ngokubanzi, i-quercetin ikhuselekile nokuba ikwiidosi eziphezulu, kodwa iziphumo ezincinci ezifana nokucaphuka, iingxaki zokugaya ukutya, kunye nentloko ebuhlungu zinokwenzeka xa zithathwa kwiidosi eziphezulu. Kwakhona qaphela ukuba iidosi eziphezulu ze-quercetin zinokubangela iingxaki zezintso.
Umntwana wakho angathatha i-quercetin. Nangona kunjalo, idosi kufuneka ibe sisiqingatha sedosi obungayinika umntu omdala. Uninzi lwee-brands lunemiyalelo yomthamo ebhaliweyo kuzo, kwaye zinokuthi “18+” okanye “abantwana.” Ezinye ii-brands zibonelela nge-quercetin ngendlela ye-gelatin, nto leyo eyenza ukuba ityiwe ebantwaneni. Kubalulekile nokubuza ugqirha wezingane ngaphambi kokuba unike abantwana i-quercetin ukuthintela iingxaki.
I-Quercetin ikhuselekile kuye nabani na xa isetyenziswa kwiidosi eziqhelekileyo. Nangona kunjalo, akukho phando luninzi malunga nendlela izongezo ze-quercetin ezichaphazela ngayo abafazi abakhulelweyo okanye abancancisayo. Ukuba iyayenza mandundu i-allergies yakho, okanye ufumana iintloko ezibuhlungu okanye ezinye iziphumo ebezingalindelekanga, kuya kufuneka uyeke ukuyisebenzisa. Ngamanye amaxesha inokuba ngenxa yophawu onalo.