Yintoni iQuercetin? Izibonelelo, ukutya, idosi, kunye neziphumo ebezingalindelekanga

Umxholo

• Yintoni iquercetin?
• Izibonelelo zezempilo zequercetin
• Ngamana unokunciphisa ukudumba
• Inokunciphisa iimpawu zokungabikho komzimba
• Inokuba neziphumo ze-anticancer
• Ngamana unokunciphisa umngcipheko wokuphazamiseka kwengqondo okungapheliyo
• Ngaba unokunciphisa uxinzelelo lwegazi
• Ezinye izibonelelo ezinokubakho
• Imithombo yokutya kunye nedosi
• Izibonelelo zeQuercetin
• Ukhuseleko kunye neziphumo ebezingalindelekanga
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

I-Quercetin ngumbala wendalo okhoyo kuninzi:

• iziqhamo
• imifuno
• iinkozo

Yenye yee-antioxidants ezininzi ekutyeni kwaye idlala indima ebalulekileyo ekuncedeni umzimba wakho ukuba ulwe nomonakalo omkhulu wasimahla, onxulunyaniswa nezifo ezingapheliyo.

Ukongeza, iipropathi zayo ze-antioxidant zinokunceda ukunciphisa:

• ukudumba
• Iimpawu zokungabikho komzimba
• ifuthe legazi

Eli nqaku liphonononga iquercetin's:

• isebenzisa
• izibonelelo
• imiphumela
• idosi

Yintoni iquercetin?

I-Quercetin ngumbala okweqela lezityalo ezibizwa ngokuba zii-flavonoids.

Iiflavonoids zikhona:

• imifuno
• iziqhamo
• iinkozo
• iti
• isiselo somdiliya

Baye banxulunyaniswa nezibonelelo ezininzi zempilo, kubandakanya ukunciphisa umngcipheko wesifo sentliziyo, umhlaza, kunye nokuphazamiseka kwengqondo okuwohlokayo (,).

Iziphumo eziluncedo ze-flavonoids ezinjenge-quercetin zivela kumandla abo okusebenza njenge-antioxidants ngaphakathi komzimba wakho ().

Antioxidants yimixube enokubopha kunye nokunciphisa iiradicals zasimahla.

Iiradicals zasimahla ziimolekyuli ezingazinzanga ezinokubangela ukonakala kweselfowuni xa amanqanaba abo ephezulu kakhulu.

Umonakalo obangelwe zi-radicals zasimahla zinxulunyaniswe neemeko ezininzi ezingapheliyo, kubandakanya umhlaza, isifo sentliziyo, kunye neswekile ().

I-Quercetin yeyona flavonoid ininzi ekudleni. Kuqikelelwa ukuba umntu ophakathi utya i-10-100 mg yayo yonke imihla ngemithombo eyahlukeneyo yokutya ().

Ukutya okuhlala kunequercetin kubandakanya u-anyanisi, ii-apile, iidiliya, amajikijolo, i-broccoli, iziqhamo ze-citrus, iitsheri, iti eluhlaza, ikofu, iwayini ebomvu kunye ne-capers ().

Ikwafumaneka njengesongezo sokutya kwifom kunye nefomule.

Abantu bathatha oku kongeza ngezizathu ezininzi, kubandakanya:

• yandisa ukhuseleko
• ukulwa nokuvuvukala
• ukulwa ne-allergies
• intsebenzo yokusebenza
• gcina impilo ngokubanzi

I-Quercetin sisityalo sombala esineempawu ezinamandla zokulwa ne-antioxidant. Ikho kukutya okuqhelekileyo okuqhelekileyo, okunje ngee-anyanisi, ii-apile, iidiliya, kunye namajikijolo.

Inokuthengwa kwakhona njengesongezelelo sokutya kwiindlela ezahlukeneyo zokusetyenziswa.

Izibonelelo zezempilo zequercetin

Uphando luye lwadibanisa iipropathi ze-quercetin's antioxidant kwiindidi ezahlukeneyo zempilo.

Nazi ezinye zeenzuzo zayo ezisekwe kwinzululwazi.

Ngamana unokunciphisa ukudumba

Iiradicals zasimahla zinokwenza ngaphezulu kokonakalisa iiseli zakho.

Uphando lubonisa ukuba amanqanaba aphezulu e-radicals yasimahla anokunceda ukwenza ufuzo olukhuthaza ukudumba. Ke, amanqanaba aphezulu e-radicals yasimahla angakhokelela kwimpendulo yokuvuvukala ().

Ngelixa ukudumba okuncinci kuyimfuneko ukunceda umzimba wakho ukuba uphilise kwaye ulwe nosulelo, ukudumba okungapheliyo kunxulunyaniswa neengxaki zempilo, kubandakanya nomhlaza othile, kunye nezifo zentliziyo nezintso ().

Izifundo zibonisa ukuba iquercetin inokunceda ukunciphisa ukudumba.

Kwizifundo ze-tube-test, i-quercetin inciphise amanqaku okuvuvukala kwiiseli zomntu, kubandakanya iimolekyuli ze-tumor necrosis factor alpha (TNFcy) kunye ne-interleukin-6 (IL-6) (,).

Isifundo seveki ezi-8 kwabasetyhini abangama-50 abane-rheumatoid arthritis baqaphele ukuba abathathi-nxaxheba abathathe i-500 mg ye-quercetin banamava okunciphisa kakhulu ukuqina kwasekuseni, iintlungu zakusasa, kunye nentlungu yasemva komsebenzi ().

Baye banciphisa amanqaku okudumba, njenge-TNFcy, xa kuthelekiswa nabo bafumana indawo ().

Ngelixa ezi ziphumo zithembisa, uphando olongezelelekileyo lomntu luyafuneka ukuqonda iipropathi ezinokubakho zokulwa nokudumba.

Inokunciphisa iimpawu zokungabikho komzimba

Iipropathi ezinokubakho zokuchasana neQuercetin zinokubonelela ngoncedo lweempawu zokungabikho komzimba.

Ityhubhu yovavanyo kunye nezifundo zezilwanyana zifumanise ukuba zinokuthintela ii-enzymes ezichaphazelekayo ekudibaniseni nasekucinezeleni iikhemikhali ezonyusa ukudumba, ezinje nge-histamine (,,).

Umzekelo, olunye uphononongo lubonise ukuba ukuthatha i-quercetin isongezelelo sokucinezelwa kwe-anaphylactic kwiimpuku ().

Okwangoku, akucaci nokuba ingaba le khompawundi inefuthe elifanayo kwizifo ezaliwa ngabantu, kungoko kufuneka uphando olungaphaya ngaphambi kokuba kucetyiswe njengolunye unyango.

Inokuba neziphumo ze-anticancer

Ngenxa yokuba i-quercetin ineempawu zokulwa ne-antioxidant, inokuba neempawu zokulwa nomhlaza ().

Kuphononongo lweetyhubhu zovavanyo kunye nezifundo zezilwanyana, i-quercetin yafunyanwa icinezela ukukhula kweseli kunye nokunyanzelisa ukubhubha kweseli kwiiseli zomhlaza webele (15).

Olunye uvavanyo lwetyhubhu kunye nezifundo zezilwanyana ziqwalasele ukuba ikhompawundi ineziphumo ezifanayo kwisibindi, imiphunga, ibele, isinyi, igazi, ikholoni, i-ovari, i-lymphoid, kunye neeseli zomhlaza we-adrenal (,,,).

Nangona ezi ziphumo zithembisa, izifundo zabantu ziyafuneka ngaphambi kokuba i-quercetin icetyiswe njengolunye unyango lomhlaza.

Ngamana unokunciphisa umngcipheko wokuphazamiseka kwengqondo okungapheliyo

Uphando lubonisa ukuba iipropathi ze-quercetin's antioxidant zinokunceda ukukhusela ngokuchasene nokuphazamiseka kwengqondo, okufana nesifo se-Alzheimer kunye nesifo sengqondo esixhalabisayo ().

Kwisifundo esinye, iimpuku ezinesifo se-Alzheimer zafumana inaliti ye-quercetin qho ngeentsuku ezimbini kwiinyanga ezintathu.

Ukuphela kophononongo, inaliti zaye zabuya umva iimpawu zeAlzheimer's, kwaye iimpuku zenze ngcono kakhulu kuvavanyo lokufunda ().

Kwesinye isifundo, ukutya okune-quercetin okutyebileyo kunciphise amanqaku esi sifo sika-Alzheimer kunye nokusebenza kwengqondo okuphuculweyo kwiimpuku kwinqanaba lokuqala eliphakathi kwimeko.

Nangona kunjalo, ukutya bekunefuthe elincinci kwizilwanyana ezinesigaba esiphakathi seAlzheimer's ().

Ikofu sisiselo esidumileyo esidityaniswe nomngcipheko ophantsi wesifo sika-Alzheimer's.

Ngapha koko, uphando lubonisa ukuba i-quercetin, hayi icaffeine, yeyona nto iphambili kwikofu enoxanduva lokukhuselwa kwesi sifo ().

Nangona ezi ziphumo zithembisa, uphando oluthe kratya ebantwini luyafuneka.

Ngaba unokunciphisa uxinzelelo lwegazi

Uxinzelelo lwegazi oluphezulu luchaphazela umntu om-1 kwabathathu baseMelika. Iphakamisa umngcipheko wesifo sentliziyo- oyena nobangela uphambili wokusweleka eMelika ().

Uphando lubonisa ukuba iquercetin inokunceda ukunciphisa amanqanaba oxinzelelo lwegazi. Kwizifundo zetyhubhu yovavanyo, ikhompawundi yabonakala inefuthe lokuphumla kwimithambo yegazi (,).

Xa iimpuku ezinexinzelelo lwegazi zinikwa i-quercetin mihla le kwiiveki ezi-5, i-systolic kunye ne-diastolic yegazi (amanani aphezulu kunye asezantsi) ehle ngomndilili we-18% kunye ne-23%, ngokwahlukeneyo ().

Kwangokunjalo, uphononongo lwezifundo zabantu ezili-9 kubantu abangama-580 bafumanisa ukuba ukuthatha ngaphezulu kwe-500 mg ye-quercetin kwifom yokongeza mihla le kuncitshiswe uxinzelelo lwegazi lwe-systolic kunye ne-diastolic nge-avareji ye-5.8 mm Hg kunye ne-2.6 mm Hg, ngokulandelelana ().

Nangona ezi ziphumo zithembisa, izifundo ezingakumbi zabantu ziyafuneka ukumisela ukuba ngaba le khompawundi inokuba lolunye unyango ngamanqanaba oxinzelelo lwegazi.

Ezinye izibonelelo ezinokubakho

Nazi ezinye izibonelelo ezinokubakho zequercetin:

• Ngamana unokunceda ukulwa nokuguga. Ityhubhu yovavanyo kunye nophando lwezilwanyana lubonisa ukuba iquercetin inokunceda ekuvuseleleni okanye ekupheliseni iiseli zokuguga kunye nokunciphisa iimpawu zokuguga. Nangona kunjalo, uphando olongezelelekileyo lomntu luyafuneka (,,).
• Ngamana unokuncedisa ukusebenza komsebenzi. Ukujongwa kwakhona kwezifundo zabantu ezili-11 kufumanise ukuba ukuthatha i-quercetin kunokuphucula kancinci ukusebenza komzimba ().
• Ngamana unokunceda ukulawulwa kweswekile yegazi. Uphando lomntu nolwezilwanyana lubonisa ukuba ikhompawundi inokunciphisa amanqanaba eswekile yegazi kunye nokukhusela kwiingxaki zesifo seswekile (,,).

I-Quercetin inokuphucula ukuvuvukala, uxinzelelo lwegazi, ukusebenza komzimba, kunye nolawulo lweswekile yegazi.

Ukongeza, inokuba nepropathi ekhuselayo, anti-allergy kunye neempawu ezichasayo zomhlaza. Okwangoku, uphando olongezelelekileyo ebantwini luyafuneka.

Imithombo yokutya kunye nedosi

I-Quercetin ifunyanwa ngokwendalo kukutya okuninzi okusekwe kwizityalo, ngakumbi kubume obungaphandle okanye i-peel (36).

Imithombo yokutya elungileyo ibandakanya (36,):

• capers
• iipepile-tyheli kwaye iluhlaza
• itswele - bomvu nomhlophe
• iselfots
• i-asparagus - iphekwe
• iitsheri
• iitumato
• iiapile ezibomvu
• imidiliya ebomvu
• ibrokholi
• kudala
• Ilettuce ebomvu ebomvu
• amajikijolo - zonke iintlobo, ezinje ngee-cranberries, iiblueberries kunye nee-raspberries
• iti-eluhlaza kunye emnyama

Qaphela ukuba inani le-quercetin ekutyeni linokuxhomekeka kwimeko apho ukutya bekukhule khona.

Umzekelo, kolunye uphononongo, iitumato eziphilayo zibonakala ngathi zinokuya kuthi ga kwiipesenti ezingama-79% kune-quercetin kunezo zikhule ngokwesiqhelo ().

Nangona kunjalo, olunye uphononongo lubonisa umohluko phakathi komxholo wequercetin kwiindidi ezahlukeneyo zetamatato kungakhathalelwanga indlela yokulima. Kwakungekho mahluko kwiipilisi zentsimbi, ngokwesiqhelo okanye ngokukhula ngokwendalo ().

Izibonelelo zeQuercetin

Ungathenga i-quercetin njengesongezelelo sokutya kwi-Intanethi nakwiivenkile zokutya ezempilo. Itholakala kwiifom ezininzi, kubandakanywa iifomsile kunye neepowder.

Iidosi eziqhelekileyo ziqala ukusuka kwi-500-1,000 mg ngosuku (,).

Ngokwayo, i-quercetin ine-bioavailability esezantsi, oko kuthetha ukuba umzimba wakho uyayifumana ngokungalunganga (,).

Kungenxa yoko izongezo zingabandakanya ezinye iikhompawundi, ezinje nge-vitamin C okanye ii-enzymes zokwetyisa ezifana ne-bromelain, njengoko zinokwandisa ukufunxeka (44, 45).

Ukongeza, olunye uphando lubonisa ukuba i-quercetin inefuthe lokudibana xa idityaniswe nezinye izongezo ze-flavonoid, ezinje nge-resveratrol, i-genistein, kunye neekatekini (,,).

Thenga izongezelelo zequercetin kwi-intanethi.

I-Quercetin ikhona kukutya okutyiwa kakhulu okuqhelekileyo kwaye iyafumaneka njengesongezelelo sokutya. Iidosi eziqhelekileyo ziqala ukusuka kwi-500-1,000 mg ngosuku.

Ukhuseleko kunye neziphumo ebezingalindelekanga

I-Quercetin ifumaneka kwiziqhamo nakwimifuno emininzi kwaye ikhuselekile ukuba ingadliwa.

Njengokongeza, kubonakala ngathi kukhuselekile ngokubanzi ngaphandle kweziphumo ebezingalindelekanga.

Kwezinye iimeko, ukuthatha ngaphezulu kwe-1,000 mg ye-quercetin ngemini kunokubangela iimpawu ezinobulali ezinjengeentloko, isisu esibuhlungu, okanye ukuqaqanjelwa yimvakalelo ().

Xa isetyenziswa ekutyeni, iquercetin ikhuselekile kwabasetyhini abakhulelweyo nabancancisayo.

Nangona kunjalo, uphononongo kukhuseleko lwezongezelelo ze-quercetin zabafazi abakhulelweyo nabancancisayo ziyasilela, ke kuya kufuneka uphephe ukuthatha i-quercetin ukuba ukhulelwe okanye unesi ().

Njengalo naluphi na uncedo, qhagamshelana nomboneleli wakho wezempilo ngaphambi kokuba uthathe i-quercetin, njengoko inokunxibelelana namanye amayeza, kubandakanya amayeza okubulala iintsholongwane kunye noxinzelelo lwegazi ().

I-Quercetin ibonakala ikhuselekile ngokubanzi ngaphandle kweziphumo ebezingalindelekanga.

Nangona kunjalo, inokusebenzisana namayeza ahlukeneyo kwaye ingafaneleki kubafazi abakhulelweyo nabancancisayo, ke thetha nomboneleli wakho wezempilo ngaphambi kokuyisebenzisa.

Umgca wezantsi

I-Quercetin yeyona flavonoid yokutya ininzi.

Idityaniswe nokusebenza okuphuculweyo kokuzivocavoca kunye nokunciphisa ukudumba, uxinzelelo lwegazi, kunye namanqanaba eswekile yegazi. Kwaye, inokuba nokukhusela kwengqondo, ukunganyangeki, kunye neepropathi zomhlaza.

Nangona izibonelelo zayo zibonakala zithembisa, uphando olongezelelekileyo lomntu luyafuneka.