Quercetin: Anti Anti-inflammatory Antioxidant kwa Minofu

1 - Quercetin Imachepetsa Kutupa

Quercetin ndi imodzi mwa zofufuzidwa kwambiri za antioxidant bioflavonoids ndi pakati pa mndandanda wa mitundu yambiri yowonjezera thanzi lero. Pali zoposa 6000 zotchedwa flavonoid zomwe zimadziwika ndi quercetin zomwe zimayambitsa mankhwala othandizira antioxidant komanso zowonjezereka zokhudzana ndi thanzi labwino. Quercetin imapezeka mwachilengedwe mu zakudya zosiyanasiyana, zipatso ndi ndiwo zamasamba. Antioxidants amathandiza thupi mwa kuchotsa poizoni, kuchepetsa kutupa ndi kuchepa kwa maselo ndi kuwonongeka kwa minofu. Ochita masewera ambiri awonjezera quercetin supplementation kuti apangitse kutupa kwa minofu chifukwa cha ntchito zawo komanso kupanga masewera olimbitsa thupi. Magazini yotchedwa International Journal of Preventative Medicine inati: "Thupi la thupi lopanda mphamvu, madzi onse a thupi, mlingo wamadzimadzi, komanso ndalama zonse zomwe zimagwiritsidwa ntchito mogwiritsa ntchito mphamvu zowonjezera mphamvu zakhala zikuwonjezeka kwambiri mu gulu la quercetin." Nkhani zazikulu koma maphunziro ena otsutsana akutsamira kwambiri kuti azipeza bwino minofu, pamene ena Kafukufuku akungotulutsa mphamvu yokha ya mafuta yambiri (yotentha) . Zonse zabwino zomwe mungaziwerenge, koma monga momwe zimakhalira ndi kafufuzidwe, zimatenga nthawi kusonkhanitsa ndikupeza mfundo zolondola. Taphunzira quercetin ndi antioxidant yochititsa mantha yomwe ikhoza kupereka zotsutsana ndi zotupa pamayendedwe a masewera olimbitsa thupi ndi zina zothandiza zaumoyo. Popeza kuti zowonjezera nthawi zonse zimangokhala masewera olimbitsa thupi komanso zowononga ndalama zambiri , kudya zakudya zopatsa thanzi zimapangitsa kuti phindu la antioxidant likhale lopindulitsa. Onani zakudya zotsatirazi zomwe zili ndi mkulu wa quercetin.

2 - Maapulo Ali ndi Zambiri za Quercetin

Malingana ndi Bio Med Central Nutrition Journal "maapulo ali ndi mitundu yosiyanasiyana ya phytochemicals, kuphatikizapo quercetins ... zomwe ziri ndi mphamvu zowononga mankhwala." Maapulo ndiwo magwero ofunika kwambiri a bioflavonoids makamaka quercetin. Chosangalatsa cha antioxidant cha maapulo: 23% mwa zipatso za flavonoids zomwe zimadya ku United States zimachokera ku maapulo omwe amasonyeza kuti chiwerengero cha quercetin chimakhala chokwanira kwa anthu ambiri. Zikuwoneka kuti kupyolera mu kudziwa maapulo kukhala olemera mu quercetin kapena anthu akusangalala ndi apulo awo tsiku kuti asamapeze dokotala, antioxidant ubwino wa thanzi la "chakudya chapamwamba" ukufala. Ndizosadabwitsa kuti maapulo amadzikweza pamwamba pa mndandanda wa zakudya zowonongeka.

3 - anyezi ali ndi ziganizo zapamwamba za Quercetin

Malinga ndi nyuzipepala ya Onion Association Health Research, "pogwiritsa ntchito kafukufuku wopangidwa ku The Queen's University ku Belfast, ku Ireland ndi Wageningen Agricultural University, zikuyenera kukhala pakati pa 22.40 mg ndi 51.82 mg pa anyezi wamkulu (100 gm ) "Ndani amasamala za" mpweya wa anyezi "pamene chiwerengero chachikulu cha antioxidant chili ndi ubwino wathanzi? Kudya anyezi odzaza ndi bioflavonoids kuti pang'onopang'ono ndi kukonzanso minofu imakhala ngati malonda abwino. Sungani salsa yatsopano ndi anyezi lonse ndipo muthamangitse thupi lanu kuti muteteze masewera olimbitsa thupi-kuchititsa kutupa njira yowakometsera!

4 - Broccoli Ili ndi Quercetin: Superior Bioflavonoid

Malingana ndi Journal of Food Composition and Analysis, "s Bahorun et al. (2004) inanena kuti ma quercetin anali oposa kasanu kuposa ma kaempferol mu broccoli. "Zonse ziwiri za quercetin ndi kaempferol ndizoposa bioflavonoids zomwe zimachitika mu broccoli. Broccoli imakhala ngati imodzi mwa zakudya zomwe "amadya kwambiri" ku United States. Mitundu ya phytochemicals yomwe ili mu broccoli imagwirizanitsidwa ndi kuchepetsa chiopsezo cha khansa. Kawirikawiri, flavonoids ngati quercetin mu broccoli amadziwika ndi mphamvu zawo zowononga antioxidant kupanga "chakudya chokwanira" ayenera kudya kuti azitha kupuma thupi ndi kukonza minofu.

5 - Zipatso: kuchepetsa Kutentha Kwambiri Mwachibadwa

Malingana ndi kafukufuku katatu omwe bungwe la National Health Institute linanena, "quercetin sichipezeka pa zakudya zomwe zimakhala ndi zipatso ndipo zimasonyeza kuti zingakhale zabwino kwambiri zomwe zimadya zipatso ndi ndiwo zamasamba." Phunziro lachiwirili linagwiritsa ntchito bilberries 100 g, Black currants, ndi lingonberries tsiku ndi pambuyo pa miyezi iwiri zinkasonyeza kuwonjezeka kwa 50% m'magazi a quercetin. Kungowonjezera zipatso ku chakudya chathu cha tsiku ndi tsiku kumapereka antioxidants ndi chitetezo ku matenda komanso kuthetsa mphamvu zochepetsera thupi. Mukufuna kuti mukhale omasuka polemba masewera? Sangalalani ndi zipatso zosiyanasiyana mumagwedezeka, ndi oatmeal, oyambitsa yogurt, kapena kudya kunja kwa mphamvu yowononga antioxidant!

_Zotsatira

_{International Journal of Preventative Medicine, Zotsatira za Masabata asanu ndi atatu a Quercetin Supplementation pa Zochita Zochita, Kuwonongeka kwa Misa ndi Thupi Thupi ku Male Badminton Players, Pooya Daneshvar et al., 4/13}

_{International Journal of Preventative Medicine, Quercetin supplementation sichiteteza kuti thupi liziyenda bwino komanso kuti thupi likhale lopangidwa ndi achinyamata osambira, Darvishi L et al., 4/13}

_{International Journal of Preventative Medicine, Zotsatira za quercetin supplementation pa maonekedwe a thupi, zochita masewera olimbitsa thupi ndi ziwonongeko za minofu mwa othamanga, Askari G et al., 1/13}

_{Journal of Research and Scientific Medical, Kodi quercetin ndi vitamini C zimapangitsanso ntchito, kupwetekedwa kwa minofu, ndi maonekedwe a mamuna othamanga ?, Gholamreza Askari et al., 4/12}

_{The American Journal of Clinical Nutrition, Flavonoids: ndemanga za njira zowonjezera zogwirira ntchito komanso zofunikira, Robert J Nijveldt et al., 2001}

_{The American Journal of Clinical Nutrition, Zipatso ndi ndiwo zamasamba popewera kuwonongeka kwa maselo a m'magulu, Ronald L Prior, 2003}

_{Bio Med Central Nutrition Journal, Apple phytochemicals ndi ubwino wawo wa thanzi, Jeanelle Boyer et al., 5/12/04}

_{Gulu la anyezi la National Anyezi, Research Onion Health, 2011}

_{Journal of Food Composition and Analysis, Zamkatimu za ascorbic acid, quercetin, kaempferol ndi phenolics zonse mu broccoli zamalonda, E. Koh et al., 1/26/09}

_{Laibulale ya National National Medicine, National Institutes of Health, Bioavailability ya quercetin kuchokera ku zipatso ndi zakudya, Erlund I et al., 2006}