Ukudla okune-Quercetin
-Delile
Ukudla okunothe nge-quercetin kuyindlela enhle yokuvuselela nokuqinisa amasosha omzimba, njengoba i-quercetin iyinto elwa ne-antioxidant eqeda ama-radicals mahhala emzimbeni, evimbela ukulimala kwamaseli ne-DNA, ngakho-ke ingavimbela ukubonakala komdlavuza., Isibonelo.
Ngaphezu kwalokho, ukudla okubhekwa njengokusebenza ngokuba khona kwe-quercetin kunesenzo sokulwa nokuvuvukala nesokulwa ne-antihistamine esisiza ukuvikela izifo zenhliziyo futhi sinciphise ezinye zezimpawu zezinkinga zokungezwani, ezifana nekhala eligijimayo, isifuba nokuvuvukala kwezindebe.
Ngokuvamile, ukudla okucebe kakhulu ku-quercetin izithelo nemifino, ngoba i-quercetin uhlobo lwe-flavonoid enikeza umbala kulokhu kudla. Ngakho-ke, izithelo ezinjengama-apula nama-cherries, noma okunye ukudla okufana no-anyanisi, upelepele noma ama-capers kuphakathi kwezicebe kakhulu ku-quercetin.
Imifino ecebile nge-quercetin
Izithelo ezicebile ze-QuercetinYini iQuercetin ye-
I-Quercetin isetshenziswa kakhulu ukuvimbela ukuqala kwezinkinga ezahlukahlukene zezempilo, ngakho-ke, ingasetshenziswa uku:
- Qinisa amasosha omzimba;
- Susa ukuqongelela kwama-radicals wamahhala emzimbeni;
- Nciphisa amazinga amabi we-cholesterol (LDL);
- Nciphisa amathuba okuhlaselwa yisifo senhliziyo noma isifo sohlangothi;
- Nciphisa izimpawu zokudla noma ukungezwani komzimba nokuphefumula.
Ngaphezu kwalokho, i-quercetin ingasetshenziswa futhi ukusiza ukuvimbela ukukhula komdlavuza noma ukugcwalisa ukwelashwa kwemitholampilo yezinhlobo ezahlukahlukene zomdlavuza, njengoba ikwazi ukuthuthukisa amasosha omzimba.
Uhlu lokudla okunothe ku-quercetin
| Ukudla (100 g) | Inani le-Quercetin |
| Abasebenzi | 180 mg |
| Upelepele ophuzi | 50.63 mg |
| I-Buckwheat | 23.09 mg |
| U-anyanini | 19.36 mg |
| I-Cranberry | 17.70 mg |
| I-Apple enekhasi | 4.42 mg |
| Amagilebhisi abomvu | 3.54 mg |
| I-broccoli | 3.21 mg |
| Ama-cherries asekheniwe | 3.20 mg |
| Ilamuna | 2.29 mg |
Awukho umthamo onconywayo wenani lansuku zonke le-quercetin, noma kunjalo, kunconywa ukuthi ungadluli i-1 g ye-quercetin ngosuku, ngoba ingadala ukulimala kwezinso, okufaka isandla ekuqaleni kokuhluleka kwezinso, ngokwesibonelo.
Ngaphezu kwalokhu kudla, i-quercetin nayo ingathathwa ngendlela yezithako zokudla, ithengiswa yodwa noma ihlanganiswe nezinye izinto ezinjengeVitamin C noma iBromelain. Thola okuningi mayelana nalezi zithasiselo kuQuercetin.
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