Quercetin yawedzera kuve yakakurumbira mumakore apfuura. Zvakaita se antioxidant, quercetin rudzi rwer flavonoid inowanzowanikwa mumiti. Iwe unogona kuwana quercetin-yoga kana kuti yakabatanidzwa nemamwe mavitamini nemishonga-sechiwedzera, uye inowanzowanika mune chikafu chekudya kwemafarisi yako kana mune zvekudya zvekudya. Quercetin inogonawo kuwanikwa zvakasununguka mune hutano-kukurudzira "superfoods," kusanganisira: blueberries, waini tsvuku , kare, uye teji.
Pamusana pokukwanisa kwaro kuderera mune zvimwe zvidzidzo, quercetin ikozvino inodzidza kurapa mamiriro ekurapa akadai sokuputika kweprostate , zvimwe zvirwere zvekudzivirira muviri, uye kenza. Quercetin akaratidzawo chivimbiso mukurapa mamwe mamiriro emwoyo, zvakadai sokukwirira kweropa , atherosclerosis , uye nyaya dzine kupararira. Can quercetin inogona kubatsirawo kuderedza chelesterol uye triglyceride mazinga?
Kunyoresa Lipids: Ongororo Yakapoteredza Quercetin Haisi Yakacheneswa
Zvidzidzo zvepakutanga zvakaitwa mumaraghi nemakumbo kutora quercetin supplement zvakazarura kuti quercetin inoderedza huwandu hwehushuga hweklesterol uye triglyceride . Yakaonekwawo nekuderedza mapurotini ekuvhiringidza akabatanidzwa ne atherosclerosis. Izvi zvinoratidzika kuva nhengo-inotarisirwa - kureva, iyo yakakosha mibare yakapiwa, iyo yakawanda yemigumisiro ye quercetin yaiva necholesterol uye triglycerides. Uyezve, quercetin yakaratidzwa kuratidza zvakanyanya kubatsirwa mumhuka dzine mazinga akareba.
Mune vanhu, zvisinei, pane zvidzidzo zvakawanda kuongororwa nemigumisiro ye quercetin pa lipids - uye mhinduro yatinayo kubva pane zvidzidzo izvi inopesana. Vanhu vane zvirwere zvakasiyana-siyana zvehutano - kusanganisira chirwere cheshuga , kukwirira kweropa, uye chirwere chemwoyo - vakapinda mune zvidzidzo izvi. Quercetin yakatorwa sekuwedzera pakudhakwa pakati pe 150 mg uye 500 mg zuva kwemavhiki gumi.
Zvimwe zvezviongorori izvi zvakaratidza kuti hapana kuchinja mune cholesterol uye triglyceride mazinga muvanhu vachitora quercetin. Zvimwe zvidzidzo zvakaratidza kuderedzwa kuduku kwecholesterol yakazara, triglyceride levels, uye LDL cholesterol mazinga, asi kuderera uku hakuna kuonekwa sekukosha. Mune zvidzidzo zvishomanana, HDL cholesterol maitiro akaonekwa zvakare kuderera.
Kusanganisira Quercetin muRipidid Yako-Yokuderedza
Pasinei nokuva nemigumisiro yakanaka kune dzimwe mamiriro ekurwadziwa - zvakadai sokukwirira kweropa - quercetin haisi kuve nechinokonzera zvakanyanya cholesterol uye mazinga e triglyceride mune zvidzidzo zvakawanda. Saka, kana iwe uri kutsvaga chekuwedzera kuti udzikise chete cholesterol yako uye triglyceride mazinga - quercetin haafaniri kuvimbwa kuita izvi. Pane dzimwe mishonga inowanikwa inogona kuchengetedza huwandu hwepachidimbu mukati mehutano hwakanaka - uye mupi wehutano wehutano anogona kukubatsira kuti uwane nzira dzakawanda dzinopupurirwa yekuvandudza utano hwemwoyo wako.
Kana uri kutarisa kuisa quercetin mune zvekudya zvako zvakasununguka, kune zvakawanda zvezvokudya izvo zvine chibereko ichi mudiki, kusanganisira:
- Capers
- Mimwe miriwo nemiti inonhuwira - kusanganisira fennel, coriander, uye oregano
- Kusiyana kwakasiyana-siyana kweeiiii
- Leafy greens - kunyanya kale, kabichi, uye lettuce
- Michero yakasiyana-siyana - kusanganisira elderberries, strawberries, uye cranberries
- Asparagus
Zvose izvi zvinodyiwa zvakaderera mumafuta akazara uye zvinotakurwa nemamwe michina ine utano hwemwoyo, zvinosanganisira fubheti inogadziriswa uye phytosterols - zvose zviri izvo zvakaratidzwa mune zvidzidzo kune zvishoma pasi peLDL cholesterol.
Kana ukasarudza kutora quercetin supplement kuti uvandudze utano hwemwoyo wako, unofanira kutaura nemutarisiri wako wehutano kutanga. Hazvizivikanwe kana kana kwete cheercetin inogona kuwedzera humwe hutano hwakanga uine kana kana hunogona kukanganisa nemimwe mishonga yauri kutora.
> Sources:
> Bhaskar S, Kumar KS, Kripa K, et al. Quercetin inoderedza hypocholesterolemic diet inokonzera kuvhiringidza panguva yekufambira mberi uye kuregererwa kwehutachiona hwehutachiona mumaraghi. Nutrition 2013; 29: 219-229.
> Egert S, Bosy-Westphal A, Seiberl J, et al. Quercetin inoderedza systolic ropa uye plasma oxyidized low-density lipoprotein kuwedzera mune zvidzidzo zvakanyanyisa nehupamusoro-yepfungwa yezvirwere chirwere chinokonzera phenotype: aviri-mapofu, aine placebo-anotungamirirwa kupfuura-kuongorora. Br J Nutriti 2009; 102: 1065-1074.
> Natural Standard. (2014). Quercetin [Monograph]. Kudzorerwa kubva kune http://naturalstandard.com/databases/hw/all/patient-quercetin.asp
> Talirevic E, Sehovic J. Quercetin mukurapa dyslipidemia. Med Arch 2012; 66: 87-88.
> Zahedi M, Ghiasvand R, Feizi A, et al. Inonzi quercetin inovandudza hutano hunokonzerwa nehutano uye zviputi zvinopisa mumadzimai ane chirwere chechirwere cheshuga chechipiri: a double-blind randomized controlled control clinic. Int J Prev Med 2013; 4: 777-785.