I-Quercetin iyi-flavonoid etholakala ekudleni nasezitshalweni ezahlukahlukene. Lo mbala wesitshalo utholakala ku-anyanisi. Utholakala futhi kuma-apula, amajikijolo nakwezinye izitshalo. Ngokuvamile, singasho ukuthi i-quercetin ikhona ezithelweni ze-citrus, uju, imifino enamaqabunga, kanye nezinye izinhlobo ezahlukene zemifino.
I-Quercetin inezakhiwo zokulwa nokuvuvukala kanye ne-antioxidant. Ngakho-ke, ingasiza ekulawuleni amazinga kashukela egazini kanye nokuvimbela izifo zenhliziyo. Iwusizo futhi ekubulaleni amangqamuzana omdlavuza futhi iyasiza ekwelapheni izifo zobuchopho ezingamahlalakhona. Nakuba i-quercetin ingavikela umdlavuza, isifo samathambo nesifo sikashukela, ayinaso isisekelo sesayensi.
Ucwaningo lwasekuqaleni nge-quercetin kanye nokusekelwa kwayo empilweni yomzimba kanye nempilo yenhliziyo nemithambo yegazi luyathembisa.
Sizokwazisa ukuthi umthamo oqondile womkhiqizo uncike efomini, amandla kanye nohlobo lwesengezo se-quercetin. Kodwa-ke, isincomo esijwayelekile ukuthi uthathe izithasiselo ezimbili ze-quercetin ngosuku. Ngaphezu kwalokho, ungafunda imiyalelo yomkhiqizo ngamunye ukuze unqume umthamo ozowusebenzisa. Ukuze usebenzise isengezo se-quercetin, ezinye izinhlobo zincoma ukusebenzisa amanzi njengoba kusiza umkhiqizo ukuthi ugaye ngokushesha. Zidinga nokuthi uthathe lesi sengezo phakathi kokudla. Okokugcina, ukusebenza kahle komkhiqizo ngamunye ophawulwe kuyehluka. Ngakho-ke, ngaphambi kokuthenga, kufanele uhlole amandla esithasiselo. Indlela elula yokufunda ngokusebenza kahle komkhiqizo ukufunda izibuyekezo ku-Amazon.
Amanani ezithasiselo ancike kumandla, ikhwalithi yezithako, kanye nomkhiqizo. Ngakho-ke, kufanele wenze ucwaningo olunzulu ngaphambi kokuthenga. Ungathola izithasiselo ze-quercetin ezisezingeni eliphezulu ngamanani angabizi. Ngakho-ke, asikho isidingo sokweqa isabelomali ngaphambi kokuthenga umkhiqizo. Kodwa-ke, kufanele futhi kukhunjulwe ukuthi umkhiqizo wokuqala awukwazi ukuba ushibhile.
Ngokufanayo, izithako ezibiza kakhulu aziqinisekisi ikhwalithi. Nokho, kuhlale kunconywa ukukhetha ikhwalithi ngaphezu kobuningi. Kodwa-ke, njengoba kunezithako eziningi ze-quercetin emakethe, kungaba nzima ukuthola umkhiqizo ofanele futhi ongabizi. Ngakho-ke, sizama futhi ukukunikeza imikhiqizo emithathu ephumelelayo ngamanani afanele. Ukuze uthole ulwazi olwengeziwe, ungabheka isibuyekezo se-phen q.
Abantu abaningi abadli inani elinconywayo lezithelo nemifino ekudleni kwabo. Ngakho-ke, indlela yokubuyisela imiphumela engekho yokulwa nokuvuvukala kanye ne-antioxidant ukuthatha isithasiselo sansuku zonke. Kodwa-ke, uma uthatha izithasiselo eziningi kakhulu ze-quercetin, izinto zingaba zimbi kakhulu. Ngakho-ke kufanele ulandele iseluleko sansuku zonke futhi ulungile.
Ngokuvamile, i-quercetin ingaba nemiphumela emibi emincane njengekhanda elibuhlungu kanye nobuhlungu besisu. Lokhu kwenzeka uma uthatha umkhiqizo esiswini esingenalutho. Futhi, uma uthatha imithi kadokotela, kufanele uhlole nodokotela wakho ngaphambi kokuthi uqale ukufaka i-quercetin ohlelweni lwakho. Lokhu kungenxa yokuthi ukusebenzisana kwemithi emzimbeni kungabangela imiphumela emibi engafuneki. Ukusetshenziswa okwengeziwe kwemithamo ephezulu ye-quercetin engaphezu kwegremu elilodwa ngegremu kungabangela isifo sezinso.
Okunye ukudla kuqukethe i-quercetin. Lokhu kudla kufaka phakathi ama-capers, upelepele ophuzi noluhlaza okotshani, u-anyanisi obomvu nomhlophe, kanye nama-shallot. Ngaphezu kwalokho, okunye ukudla okuyisisekelo okuqukethe inani elilinganiselwe le-quercetin yi-asparagus, ama-cherry, ama-apula abomvu, i-broccoli, utamatisi, namagilebhisi abomvu. Ngokufanayo, ama-blueberries, ama-cranberries, i-kale, ama-raspberries, ilethisi yamaqabunga abomvu, i-extract yetiye elimnyama, kanye netiye eliluhlaza kuyimithombo yemvelo emihle kakhulu ye-quercetin.
Yebo, i-quercetin inamagama amaningana. I-Quercetin ngezinye izikhathi ibizwa ngokuthi i-bioflavonoid extract, i-bioflavonoid concentrate, kanye ne-citrus bioflavonoids. Kunezinye izinhlobo, kodwa lawa amagama athandwa kakhulu ongawabiza ngokuthi i-quercetin. Ungasebenzisa futhi ama-diet gummies njengesengezo sokudla.
Ngokwesilinganiso, umuntu uthola ama-mg ayi-10 kuya kwangu-100 e-quercetin ngosuku emithonjeni yokudla evamile. Kodwa-ke, lokhu kushintshe kakhulu. Ngenxa yalesi sizathu, ukudla komuntu kumele kuqashwe ngokucophelela ukuze kutholakale ukuthi ukudla komuntu akunayo yini i-quercetin eyanele.
Ngaphezu kwalokho, izifundo zibonisa ukuthi isikhathi esiningi, awutholi i-quercetin eyanele ekudleni kwakho kwansuku zonke. Kungani kunjalo? Indawo esikuyo! Akunandaba ukuthi uhlala kuphi ngoba kuneziqhumane zamahhala yonke indawo lapho uhlangana khona. Isimo sibi nakakhulu kulabo abahlala ezindaweni ezihlwempu lapho kungatholakala khona ugwayi, izibulala-zinambuzane kanye ne-mercury (izinsimbi eziqinile).
Ama-free radicals akhona yonke indawo ngoba atholakala nasemvelweni. Ngakho-ke kungakhathaliseki ukuthi uhlalaphi, ungawaphefumula. Kodwa okubi nakakhulu kulabo abahlala lapho kusetshenziswa khona ugwayi kanye nezibulala-zinambuzane, njengoba ephefumula ama-free radical amaningi.
Ngakho-ke, la ma-free radical angaphazamisa umzimba wakho futhi ehlise amasosha omzimba wakho. Ngakho enye indlela yokulwa nomonakalo obangelwa ama-free radical ukudla ukudla okunempilo okucebile ngama-antioxidants. Ukudla okunempilo kubhekisela ekudleni okungokwemvelo, okungukuthi, ukudla okungenazo izibulala-zinambuzane. Ngakho-ke ungadla kanjani okunempilo uma ukufinyelela kokudla okungenazo izibulala-zinambuzane kucishe kungenzeki? Ngoba awuzitshali ukudla kwakho. Ngakho-ke, udinga ukuthatha isithasiselo se-quercetin ukuze sikusize ulwe nama-free radical futhi unikeze ezinye izinzuzo zokudla okunempilo kanye nempilo. Khumbula, i-quercetin iyi-antioxidant.
Abanye abasebenzisi be-quercetin basebenzisa lo mkhiqizo ukuze bagweme izimpawu zokungezwani komzimba. Ngaphezu kwalokho, kunobufakazi obusekela imiphumela yokulwa nokungezwani komzimba ye-quercetin. Kodwa-ke, abanye abantu bangezwani nezingxenye ezithile ze-quercetin. Ngakho-ke, kudingeka kwenziwe ucwaningo olwengeziwe ukuze kubonwe ukuthi izinzuzo zezithako ze-quercetin zidlula yini umonakalo. Ngaphambi kokuthenga isithako se-quercetin samakhambi, khuluma nodokotela wakho, uhlole izithako ngokwakho, bese ukhetha isithako esingenazo izimbangela zokungezwani komzimba.
Ucwaningo oluthile nge-quercetin lubonisa ukuthi le flavonoid ingasiza ekusheshiseni ukululama ngemva kokujima. Kolunye ucwaningo oluthile, abanye abasubathi abathathe i-quercetin ngemva kokujima batholakale belulama ngokushesha kunelinye iqembu. Ngaphezu kwalokho, abanye abacwaningi bakholelwa ukuthi i-quercetin inganciphisa ukuvuvukala kanye nokucindezeleka kwe-oxidative ngemva kokujima, ngaleyo ndlela isheshise ukululama emzimbeni wonke.
Esikhathini esithile esidlule, abanye abacwaningi benze izifundo ezingahleliwe emashubhu okuhlola kanye namamodeli ezilwane. Ucwaningo luphakamisa ukuthi i-quercetin ingaba nezakhiwo zokulwa nomdlavuza. Nakuba le miphumela ithembisa, kubalulekile ukwenza izivivinyo ezinkulu kubantu. Ngenxa yokuthi ucwaningo alunaso isiphetho, kubalulekile ukuhlola nodokotela wakho ngaphambi kokusebenzisa izithasiselo zokulwa nomdlavuza.
Njengomdlavuza, olunye ucwaningo lubonisa ukuthi i-quercetin ingasiza ekunciphiseni ukuqala kwe-Alzheimer's. Imiphumela ye-quercetin ibonakala kakhulu ezigabeni zokuqala neziphakathi zalesi sifo. Kodwa-ke, lolu cwaningo alwenziwanga kubantu, kodwa emagundwini. Ngakho-ke, ucwaningo ludinga ukwenziwa kulezi zindawo ukuze kuzuze ngokugcwele izinzuzo zezempilo ze-quercetin.
Ama-quercetin amaningi aqukethe i-bromelain ngoba isiza ekuthuthukiseni imiphumela ye-quercetin. I-Bromelain iyi-enzyme yemvelo evame ukutholakala eziqwini zephayinaphu. Le enzyme yokugaya amaprotheni ikhuthaza ukumuncwa kwe-quercetin ngokuvimbela ama-prostaglandin, aziwa nangokuthi amakhemikhali okuvuvukala. Ngokukhethekile, i-quercetin bromelain ngokwayo iyanciphisa ukuvuvukala. Ngenxa yokuthi i-bromelain iyisithuthukisi sokumuncwa kwe-quercetin, umzimba awukwazi ukuyimunca kahle futhi ikhona ezithasiselweni eziningi ze-quercetin. Enye into ongayifaka ezithasiselweni zakho ukuze wenze i-quercetin ibe lula ukuyigaya i-vitamin C.
Singathola i-quercetin ngezindlela ezimbili: i-rutin kanye nefomu le-glycoside. Ama-glycoside e-Quercetin njenge-isoquercetin kanye ne-isoquercitrin abonakala etholakala kalula emzimbeni. Futhi amuncwa ngokushesha kune-quercetin aglycone (quercetin-rutin).
Kokunye ukuhlola, abacwaningi banike ababambiqhaza ama-milligram angu-2,000 kuya ku-5,000 e-quercetin ngosuku, futhi akukho ukusabela okubi noma izimpawu ezinobuthi ezibikiwe. Ngokuvamile, i-quercetin iphephile ngisho noma isetshenziswa kakhulu, kodwa imiphumela emibi emincane efana nokucasuka, izinkinga zokugaya ukudla, kanye nekhanda elibuhlungu ingase ivele uma isetshenziswa kakhulu. Qaphela futhi ukuthi isetshenziswa kakhulu i-quercetin ingabangela izinkinga zezinso.
Ingane yakho ingathatha i-quercetin. Kodwa-ke, umthamo kufanele ube yingxenye yomthamo ovame ukuwunika umuntu omdala. Imikhiqizo eminingi inemiyalelo yomthamo ebhalwe kuyo, futhi ingase ithi “18+” noma “izingane.” Eminye imikhiqizo inikeza i-quercetin ngesimo se-gelatin, okwenza idliwe yizingane. Kubalulekile futhi ukubuza udokotela wezingane ngaphambi kokunikeza i-quercetin ezinganeni ukuze uvimbele izinkinga.
I-Quercetin iphephile kunoma ubani ngemithamo evamile. Kodwa-ke, kuncane ucwaningo mayelana nokuthi izithasiselo ze-quercetin zithinta kanjani abesifazane abakhulelwe noma abancelisayo. Uma ikhulisa ukungezwani komzimba kwakho, noma uzwa ikhanda elibuhlungu noma eminye imiphumela emibi, kuzodingeka uyeke ukuyisebenzisa. Ngezinye izikhathi kungaba ngenxa yomkhiqizo onawo.