Kuyini iQuercetin? Izinzuzo, Ukudla, Isilinganiso, Nemiphumela emibi

-Delile

• Yini i-quercetin?
• Izinzuzo zezempilo ze-quercetin
• Kunganciphisa ukuvuvukala
• Kunganciphisa izimpawu zokungezwani komzimba
• Kungaba nemiphumela yokulwa nomdlavuza
• Kunganciphisa ubungozi bokuphazamiseka okungapheli kobuchopho
• Kunganciphisa umfutho wegazi
• Ezinye izinzuzo ezingaba khona
• Imithombo yokudla nomthamo
• Izithako ze-Quercetin
• Ukuphepha nemiphumela engemihle
• Okubalulekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

I-Quercetin iyi-pigment yemvelo ekhona kwabaningi:

• izithelo
• imifino
• okusanhlamvu

Ngenye yama-antioxidants amaningi kakhulu ekudleni futhi idlala indima ebalulekile ekusizeni umzimba wakho ukuba ulwe nomonakalo omkhulu wamahhala, oxhunyaniswe nezifo ezingamahlalakhona.

Ngaphezu kwalokho, izakhiwo zayo ze-antioxidant zingasiza ukunciphisa:

• ukuvuvukala
• izimpawu zokungezwani komzimba
• ukushaya kwegazi

Lo mbhalo uhlola i-quercetin's:

• isebenzisa
• izinzuzo
• okuqhamuka uma udla imishanguzo
• isilinganiso

Yini i-quercetin?

I-Quercetin i-pigment engeyeqembu lezakhi zezitshalo ezibizwa nge-flavonoids.

Ama-Flavonoids akhona ku:

• imifino
• izithelo
• okusanhlamvu
• itiye
• iwayini

Baye baxhunyaniswa nezinzuzo eziningana zezempilo, kufaka phakathi izingozi ezincishisiwe zesifo senhliziyo, umdlavuza, kanye nokuphazamiseka kwengqondo okuwohlokayo (,).

Imiphumela ezuzisayo yama-flavonoid afana ne-quercetin avela emandleni abo okusebenza njengama-antioxidants emzimbeni wakho ().

Ama-antioxidants ayizinhlanganisela ezingabopha futhi zinciphise ama-radicals wamahhala.

Ama-radicals amahhala ngama-molecule angaguquki angadala ukulimala kwamaselula lapho amazinga awo ephezulu kakhulu.

Umonakalo odalwe ama-radicals wamahhala uxhunyaniswe nezimo eziningi ezingalapheki, kufaka phakathi umdlavuza, isifo senhliziyo, nesifo sikashukela ().

I-Quercetin yi-flavonoid egcwele kakhulu ekudleni. Kulinganiselwa ukuthi umuntu ojwayelekile usebenzisa u-10-100 mg wayo nsuku zonke ngemithombo yokudla ehlukahlukene ().

Ukudla okuvame ukuqukethe i-quercetin kufaka u-anyanisi, ama-apula, amagilebhisi, amajikijolo, i-broccoli, izithelo ze-citrus, ama-cherries, itiye eliluhlaza, ikhofi, iwayini elibomvu nama-capers ().

Iphinde itholakale njengesengezo sokudla kwifomu le-powder ne-capsule.

Abantu bathatha lesi sengezo ngezizathu eziningi, kufaka phakathi:

• ukukhulisa amasosha omzimba
• ukulwa nokuvuvukala
• ukulwa nokungezwani komzimba
• ukusebenza kokuzivocavoca usizo
• gcina impilo ejwayelekile

I-Quercetin i-pigment yesitshalo enezakhiwo ezinamandla zokulwa ne-antioxidant. Itholakala ekudleni okuningi okuvamile, njengo-anyanisi, ama-apula, amagilebhisi, namajikijolo.

Ingathengwa futhi njengesengezo sokudla sezinhlobonhlobo zokusetshenziswa.

Izinzuzo zezempilo ze-quercetin

Ucwaningo luxhumanise izakhiwo ze-quercetin's antioxidant nezinzuzo ezahlukahlukene zezempilo.

Nazi ezinye zezinzuzo zayo eziphezulu ezenzelwe isayensi.

Kunganciphisa ukuvuvukala

Ama-radicals amahhala angenza okungaphezu kokumosha amaseli akho.

Ucwaningo lukhombisa ukuthi amazinga aphezulu wama-radicals wamahhala angasiza ukwenza kusebenze izakhi zofuzo ezikhuthaza ukuvuvukala. Ngakho-ke, amazinga aphezulu wama-radicals wamahhala angaholela ekuphenduleni okwandayo kokuvuvukala ().

Ngenkathi ukuvuvukala okuncane kudingekile ukusiza umzimba wakho ukuthi welaphe futhi ulwe nezifo, ukuvuvukala okungapheli kuxhunyaniswe nezinkinga zempilo, kufaka phakathi umdlavuza othile, kanye nezifo zenhliziyo nezinso ().

Ucwaningo lubonisa ukuthi i-quercetin ingasiza ukunciphisa ukuvuvukala.

Ezifundweni ze-test-tube, i-quercetin inciphise izimpawu zokuvuvukala kumaseli womuntu, kufaka phakathi ama-molecule tumor necrosis factor alpha (TNFα) kanye ne-interleukin-6 (IL-6) (,).

Ucwaningo lwamaviki ayisishiyagalombili kwabesifazane abangama-50 abane-arthritis ye-rheumatoid lubone ukuthi ababambiqhaza abathathe ama-500 mg we-quercetin babhekana nokuncipha okukhulu kokuqina kwasekuseni, ubuhlungu basekuseni, nobuhlungu bangemva komsebenzi ().

Futhi babenamamaki ancishisiwe okuvuvukala, njenge-TNFα, uma kuqhathaniswa nalabo abathola i-placebo ().

Ngenkathi lokhu okutholakele kuthembisa, ucwaningo olwengeziwe lwabantu luyadingeka ukuqonda izakhiwo ezinamandla zokulwa nokuvuvukala.

Kunganciphisa izimpawu zokungezwani komzimba

Izakhiwo ezinamandla okulwa nokuvuvukala kweQuercetin zinganikeza ukukhululeka kwezimpawu zokungezwani komzimba.

Ucwaningo lwe-tube-test nolwezilwane luthole ukuthi lungavimba ama-enzyme abandakanyeka ekuvukeleni futhi acindezele amakhemikhali akhuthaza ukuvuvukala, njenge-histamine (,,).

Isibonelo, ucwaningo oluthile lukhombisile ukuthi ukuthatha ama-quercetin supplements kucindezele ukusabela okuhlobene ne-peanut anaphylactic kumagundane ().

Noma kunjalo, akucaci ukuthi ngabe i-compound inomphumela ofanayo ekungezwani komzimba nabantu, ngakho-ke kudingeka olunye ucwaningo ngaphambi kokuthi lunconywe njengenye indlela yokwelashwa.

Kungaba nemiphumela yokulwa nomdlavuza

Ngoba i-quercetin inezakhi ze-antioxidant, ingahle ibe nezindawo zokulwa nomdlavuza ().

Ekubuyekezweni kwe-test-tube nezifundo zezilwane, i-quercetin itholakale icindezela ukukhula kwamangqamuzana futhi yenze ukufa kwamangqamuzana kumaseli womdlavuza wesinye (15).

Olunye ucwaningo lwe-tube-test nolwezilwane lubone ukuthi le nhlanganisela inemiphumela efanayo esibindini, emaphashini, esifubeni, esinyeni, egazini, ekholoni, esibelethweni, e-lymphoid, nakumangqamuzana omdlavuza we-adrenal (,,,).

Yize lokhu okutholakele kuthembisa, izifundo zabantu ziyadingeka ngaphambi kokuba i-quercetin inconywe njengenye indlela yokwelapha umdlavuza.

Kunganciphisa ubungozi bokuphazamiseka okungapheli kobuchopho

Ucwaningo luphakamisa ukuthi izakhiwo ze-quercetin's antioxidant zingasiza ekuvikeleni ekuphazamisekeni kobuchopho obukhubazekayo, njengesifo i-Alzheimer's and dementia ().

Kokunye ukuhlola, amagundane anesifo i-Alzheimer's athola imijovo ye-quercetin njalo ezinsukwini ezi-2 izinyanga ezintathu.

Ekupheleni kocwaningo, imijovo yayisiguqule omaka abaningana be-Alzheimer's, namagundane enza kangcono kakhulu ekuhlolweni kokufunda ().

Kwesinye isifundo, ukudla okunothe nge-quercetin kunciphise izimpawu zesifo i-Alzheimer kanye nokusebenza okuthuthukile kobuchopho kumagundane ekuqaleni kwesigaba esiphakathi kwalesi simo.

Kodwa-ke, lokhu kudla kube nomthelela omncane ezilwaneni ezinesigaba esiphakathi nendawo se-Alzheimer's's ().

Ikhofi yisiphuzo esidumile esixhunyaniswe nobungozi obuphansi besifo i-Alzheimer's.

Eqinisweni, ucwaningo lubonisa ukuthi i-quercetin, hhayi i-caffeine, iyinhlanganisela eyinhloko yekhofi ebhekele imiphumela yayo engaba namandla okuvikela lesi sifo ().

Yize lokhu kutholakala kuthembisa, ucwaningo olwengeziwe kubantu luyadingeka.

Kunganciphisa umfutho wegazi

Umfutho wegazi ophakeme uthinta umuntu oyedwa kwabathathu baseMelika. Kukhulisa ubungozi besifo senhliziyo - imbangela ehamba phambili yokufa e-United States ().

Ucwaningo luveza ukuthi i-quercetin ingasiza ekwehliseni amazinga egazi. Ezifundweni ze-test-tube, i-compound ibonakale inomphumela ophumuzayo emithanjeni yegazi (,).

Lapho amagundane anengcindezi ephezulu yegazi anikezwa i-quercetin nsuku zonke amasonto ama-5, amanani we-systolic ne-diastolic wegazi (amanani aphezulu nangaphansi) ancipha ngesilinganiso esingu-18% no-23%, ngokulandelana ().

Ngokufanayo, ukubuyekezwa kwezifundo zabantu abayi-9 kubantu abayi-580 kutholakale ukuthi ukuthatha ngaphezu kuka-500 mg we-quercetin kwifomu yokwengeza nsuku zonke kunciphise umfutho wegazi we-systolic ne-diastolic ngokwesilinganiso esingu-5.8 mm Hg no-2.6 mm Hg, ngokulandelana ().

Yize lokhu kutholakala kuthembisa, kudingeka izifundo eziningi zabantu ukuthola ukuthi ngabe le ngxube ingaba yini enye indlela yokwelapha amazinga aphezulu wegazi.

Ezinye izinzuzo ezingaba khona

Nazi ezinye izinzuzo eziningana ze-quercetin:

• Kungasiza ukulwa nokuguga. Ucwaningo lwe-tube-test kanye nezilwane luveza ukuthi i-quercetin ingasiza ukuvuselela noma ukuqeda amaseli asebekhulile nokunciphisa izimpawu zokuguga. Noma kunjalo, ucwaningo olwengeziwe lomuntu luyadingeka (,,).
• Kwangathi kungasiza ukuzivocavoca ukusebenza. Ukubuyekezwa kwezifundo zabantu eziyi-11 kuthole ukuthi ukuthatha i-quercetin kungathuthukisa kancane ukusebenza kokuzivocavoca umzimba ().
• Kwangathi kungasiza ekulawuleni ushukela egazini. Ucwaningo lomuntu nolwezilwane lukhombisa ukuthi i-compound inganciphisa amazinga kashukela asezingeni futhi ivikele ezinkingeni zesifo sikashukela (,,).

I-Quercetin ingathuthukisa ukuvuvukala, umfutho wegazi, ukusebenza kokuvivinya umzimba, nokuphathwa koshukela wegazi.

Ngaphezu kwalokho, ingahle ibe nezakhiwo ezivikela ubuchopho, ezilwa nokwaliwa nokungezwani nomdlavuza. Noma kunjalo, kudingeka olunye ucwaningo kubantu.

Imithombo yokudla nomthamo

I-Quercetin itholakala ngokwemvelo ekudleni okuningi okususelwa ezitshalweni, ikakhulukazi kusendlalelo sangaphandle noma ikhasi (36).

Imithombo yokudla enhle ifaka phakathi (36,):

• capers
• upelepele - ophuzi noluhlaza okotshani
• anyanisi - obomvu nomhlophe
• ama-shallots
• i-asparagus - iphekiwe
• ama-cherries
• utamatisi
• ama-apula abomvu
• amagilebhusi abomvu
• i-broccoli
• i-kale
• ulethisi weqabunga elibomvu
• amajikijolo - zonke izinhlobo, njengama-cranberries, ama-blueberries nama-raspberries
• itiye - oluhlaza okotshani nokumnyama

Qaphela ukuthi inani le-quercetin ekudleni lingaxhomeka ezimeni lapho ukudla bekutshalwa khona.

Isibonelo, ocwaningweni olulodwa, utamatisi ophilayo ubonakala enama-quercetin afinyelela kuma-79% kunalawo akhule ngokujwayelekile ().

Kodwa-ke, ezinye izifundo zikhomba umehluko phakathi kokuqukethwe kwe-quercetin ezinhlotsheni ezahlukahlukene zotamatisi kungakhathalekile ukuthi iyiphi indlela yokulima. Kwakungekho mehluko kupelepele we-bell, ojwayelekile noma okhuliswe ngokomzimba ().

Izithako ze-Quercetin

Ungathenga i-quercetin njengesengezo sokudla online nakuzitolo zokudla zezempilo. Kutholakala ngezindlela eziningana, kufaka phakathi ama-capsule kanye ne-powders.

Imithamo ejwayelekile isukela ku-500-1,000 mg ngosuku (,).

Ngokwayo, i-quercetin inokutholakala okuphansi kwe-bioavailability, okusho ukuthi umzimba wakho ukumunca kabi (,).

Yingakho izithasiselo zingafaka amanye amakhemikhali, anjengevithamini C noma ama-enzyme wokugaya ukudla afana ne-bromelain, ngoba angakhuphula ukumuncwa (44, 45).

Ngokwengeziwe, olunye ucwaningo lukhombisa ukuthi i-quercetin inomphumela wokusebenzisana uma ihlanganiswa namanye ama-flavonoid supplements, afana ne-resveratrol, i-genistein, ne-catechins (,,).

Thenga izithako ze-quercetin online.

I-Quercetin ikhona kokudla okuningi okusetshenziswa kakhulu futhi iyatholakala njengesengezo sokudla. Imithamo ejwayelekile isukela ku-500-1,000 mg ngosuku.

Ukuphepha nemiphumela engemihle

I-Quercetin itholakala kwizithelo nemifino eminingi futhi iphephile ukuyidla.

Njengokwengeza, kubonakala sengathi kuphephe ngokujwayelekile ngaphandle kwemiphumela emibi.

Kwezinye izimo, ukuthatha ngaphezu kuka-1,000 mg we-quercetin ngosuku kungadala izimpawu ezimuncu ezinjengekhanda, ubuhlungu besisu, noma ukuzwa imizwa ().

Uma idliwe ekudleni, i-quercetin iphephile kwabesifazane abakhulelwe nabancelisayo.

Kodwa-ke, izifundo zokuphepha kwezithasiselo ze-quercetin zabesifazane abakhulelwe nabancelisayo ziyashoda, ngakho-ke kufanele ugweme ukuthatha i-quercetin uma ukhulelwe noma unesi ().

Njenganoma isiphi isengezo, thintana nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokuthatha i-quercetin, ngoba ingasebenzisana neminye imithi, kufaka phakathi ama-antibiotic nemishanguzo yegazi ().

I-Quercetin ibonakala iphephile ngokujwayelekile ngaphandle kwemiphumela engemihle.

Kodwa-ke, ingaxhumana nemithi ehlukahlukene futhi ingahle ingalungeli abesifazane abakhulelwe nabancelisayo, ngakho-ke khuluma nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokuyisebenzisa.

Okubalulekile

I-Quercetin yi-flavonoid yokudla eningi kakhulu.

Kuxhunyaniswe nokusebenza okuthuthukisiwe kokuzivocavoca nokunciphisa ukuvuvukala, umfutho wegazi, namazinga kashukela egazini. Futhi, ingahle ibe nezakhiwo ezivikela ubuchopho, zokulwa nokungezwani komzimba, kanye nezidakamizwa.

Yize izinzuzo zayo zibonakala zithembisa, ucwaningo olwengeziwe lwabantu luyadingeka.