Menene Quercetin? Fa'idodi, Abinci, Sashi, da Illolin Gefen

Wadatacce

• Menene quercetin?
• Amfanin lafiya na quercetin
• Zai iya rage kumburi
• Zai iya sauƙaƙe alamun rashin lafiyan
• Zai iya samun tasirin cutar kansa
• Zai iya rage haɗarin rashin lafiyar ƙwaƙwalwar ku
• Zai iya rage hawan jini
• Sauran fa'idodi masu fa'ida
• Tushen abinci da sashi
• Quercetin kari
• Aminci da sakamako masu illa
• Layin kasa

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Quercetin launi ne na halitta wanda yake a cikin mutane da yawa:

• 'ya'yan itãcen marmari
• kayan lambu
• hatsi

Yana daya daga cikin mafi yawan antioxidants a cikin abinci kuma yana taka muhimmiyar rawa wajen taimakawa jikinka ya magance lalacewar cutarwa kyauta, wanda ke da alaƙa da cututtuka na kullum.

Kari akan haka, dukiyarta ta antioxidant na iya taimakawa rage:

• kumburi
• alamun rashin lafiyan
• hawan jini

Wannan labarin yana bincika quercetin's:

• amfani
• fa'idodi
• sakamako masu illa
• sashi

Menene quercetin?

Quercetin wani launi ne wanda ke cikin ƙungiyar mahaɗan shuka da ake kira flavonoids.

Flavonoids suna cikin:

• kayan lambu
• 'ya'yan itãcen marmari
• hatsi
• shayi
• ruwan inabi

An danganta su da fa'idodi da dama na kiwon lafiya, gami da rage haɗarin kamuwa da cututtukan zuciya, ciwon daji, da kuma raunin ƙwaƙwalwar ƙwaƙwalwa (,).

Fa'idodin flavonoids kamar quercetin sun fito ne daga ƙwarewar su don yin aiki azaman antioxidants a cikin jikin ku ().

Antioxidants mahadi ne waɗanda zasu iya ɗaure kuma su tsayar da masu sihiri kyauta.

Abubuwan 'yanci na kyauta sune ƙwayoyin cuta marasa ƙarfi waɗanda zasu iya haifar da lalacewar salula lokacin da matakan su yayi yawa.

Lalacewa ta hanyar cututtukan cututtuka kyauta an danganta shi da yanayi mai yawa na yau da kullun, gami da ciwon daji, cututtukan zuciya, da ciwon suga ().

Quercetin shine mafi yawan flavonoid a cikin abinci. An kiyasta cewa matsakaicin mutum yana cin 10-100 MG na yau da kullun ta hanyoyin abinci daban-daban ().

Abincin da yawanci yake dauke da quercetin sun hada da albasa, apples, inabi, berries, broccoli, 'ya'yan itacen citrus, cherries, koren shayi, kofi, ruwan inabi ja, da kuma kawa.

Hakanan ana samunsa azaman abincin abincin mai ƙera a cikin hoda da sifar capsule.

Mutane suna ɗaukar wannan ƙarin don dalilai da yawa, gami da zuwa:

• bunkasa rigakafi
• yaki kumburi
• magance rashin lafiyan
• taimakon aikin motsa jiki
• kula da lafiyar jama'a

Quercetin shine launin shuke-shuke tare da kyawawan kayan antioxidant. Ya kasance a cikin yawancin abinci na yau da kullun, irin su albasa, apples, inabi, da 'ya'yan itace.

Hakanan za'a iya sayan shi azaman ƙarin abincin abincin don amfani da yawa.

Amfanin lafiya na quercetin

Bincike ya haɗu da magungunan antioxidant na quercetin zuwa fa'idodi daban-daban na kiwon lafiya.

Anan ga wasu fa'idodin tushen kimiyya.

Zai iya rage kumburi

Radan tsattsauran ra'ayi na iya yin fiye da lalata ƙwayoyinku kawai.

Bincike ya nuna cewa manyan matakai na 'yanci na kyauta na iya taimakawa wajen kunna kwayoyin halittar da ke inganta kumburi. Sabili da haka, manyan matakan 'yanci kyauta na iya haifar da ƙara haɓakar kumburi ().

Duk da yake ɗan kumburi ya zama dole don taimakawa jikinka warkar da yaƙar cututtuka, ci gaba da kumburi yana da nasaba da matsalolin lafiya, gami da wasu cututtukan daji, da cututtukan zuciya da na koda ().

Nazarin ya nuna cewa quercetin na iya taimakawa rage kumburi.

A cikin karatun tube-tube, quercetin ya rage alamomin kumburi a cikin kwayoyin halittar mutum, gami da kwayar cutar tumo necrosis factor alpha (TNFα) da interleukin-6 (IL-6) (,).

Nazarin mako 8 a cikin mata 50 tare da cututtukan zuciya na rheumatoid ya lura cewa mahalarta waɗanda suka ɗauki 500 MG na quercetin sun sami raguwa sosai da sanyin safiya, ciwon safiya, da kuma bayan aiki ().

Hakanan sun rage alamun alamun kumburi, kamar TNFα, idan aka kwatanta da waɗanda suka karɓi placebo ().

Duk da yake waɗannan binciken suna da alamar alƙawari, ana buƙatar ƙarin binciken ɗan adam don fahimtar mahaɗin da ke tattare da abubuwan kare kumburi.

Zai iya sauƙaƙe alamun rashin lafiyan

Abubuwan da ke tattare da cututtukan kumburi na Quercetin na iya ba da taimako na alamun rashin lafiyan.

Gwajin gwaji da nazarin dabba sun gano cewa yana iya toshe enzymes da ke cikin kumburi da kuma kashe sinadarai masu haɓaka kumburi, kamar su histamine (,,).

Misali, wani bincike ya nuna cewa shan sinadarin quercetin yana dakile halayen anaphylactic da ke tattare da gyada a cikin beraye ().

Duk da haka, ba a san ko mahaɗin yana da tasiri iri ɗaya a kan alaƙa a cikin mutane, don haka ana buƙatar ƙarin bincike kafin a ba da shawarar azaman madadin magani.

Zai iya samun tasirin cutar kansa

Saboda quercetin yana da abubuwan antioxidant, yana iya samun kayan yaƙi da ciwon daji ().

A cikin nazarin gwajin-gwajin da karatun dabba, an gano quercetin don kawar da ci gaban kwayar halitta da haifar da mutuwar kwayar halitta a cikin kwayar cutar kanjamau (15).

Sauran gwajin-gwajin da kuma nazarin dabbobi sun lura cewa gidan yana da irin wannan tasirin a hanta, huhu, nono, mafitsara, jini, hanji, kwai, lymphoid, da adrenal cancer cells (,,,).

Kodayake waɗannan binciken suna da tabbaci, ana buƙatar karatun ɗan adam kafin a ba da shawarar quercetin a matsayin madadin maganin cutar kansa.

Zai iya rage haɗarin rashin lafiyar ƙwaƙwalwar ku

Bincike ya nuna cewa sinadarin antioxidant na quercetin na iya taimakawa wajen kariya daga cututtukan kwakwalwa, kamar cutar Alzheimer da tabin hankali ().

A cikin binciken daya, beraye masu cutar Alzheimer sun sami allurar kwayar cutar ta quercetin kowane kwana 2 na tsawon watanni 3.

A ƙarshen binciken, allurar ta juya alamun da yawa na Alzheimer, kuma ɓerayen sun fi kyau akan gwajin koyo ().

A wani binciken, abinci mai cike da sinadarin quercetin ya rage alamomin cutar Alzheimer da inganta aikin kwakwalwa a cikin beraye a farkon matakin tsakiyar yanayin.

Koyaya, abincin ba shi da wani tasiri ga dabbobi tare da matakin tsakiyar-Alzheimer's ().

Kofi shahararren abin sha ne wanda ke da alaƙa da ƙananan haɗarin cutar Alzheimer.

A zahiri, bincike ya nuna cewa quercetin, ba maganin kafeyin ba, shine babban fili a cikin kofi wanda ke da alhakin tasirinsa na kariya daga wannan cuta ().

Kodayake waɗannan binciken suna da tabbaci, ana buƙatar ƙarin bincike a cikin mutane.

Zai iya rage hawan jini

Hawan jini yana shafar 1 cikin 3 manya na Amurka. Yana haɓaka haɗarin cututtukan zuciya - babban abin da ke haifar da mutuwa a Amurka ().

Bincike ya nuna cewa quercetin na iya taimakawa rage matakan hawan jini. A cikin karatun-bututun gwajin, mahaɗan ya bayyana yana da tasiri akan jijiyoyin jini (,).

Lokacin da beraye masu hawan jini suka ba quercetin kowace rana don makonni 5, ƙimar hawan jininsu na siystolic da diastolic (lambobin babba da ƙananan) sun ragu da kusan 18% da 23%, bi da bi ().

Hakanan, sake nazarin karatun mutum 9 a cikin mutane 580 ya gano cewa shan sama da 500 mg na quercetin a cikin kari na yau da kullun ya rage karfin jini na systolic da diastolic da kimanin 5.8 mm Hg da 2.6 mm Hg, bi da bi ().

Kodayake waɗannan binciken suna da tabbaci, ana buƙatar ƙarin nazarin ɗan adam don sanin ko mahaɗan na iya zama wata hanyar ba da magani don matakan hawan jini.

Sauran fa'idodi masu fa'ida

Anan akwai wasu fa'idodi masu yawa na quercetin:

• Zai iya taimakawa wajen magance tsufa. Gwajin gwaji da binciken dabba ya nuna cewa quercetin na iya taimakawa wajen sabuntawa ko kawar da kwayoyin tsufa da rage alamomin tsufa. Koyaya, ana buƙatar ƙarin binciken ɗan adam (,,).
• Zai iya taimakawa aikin motsa jiki. Binciken nazarin ɗan adam na 11 ya gano cewa shan quercetin na iya ɗan inganta aikin motsa jiki ().
• Zai iya taimakawa kula da sukarin jini. Binciken ɗan adam da dabba ya nuna cewa mahaɗin na iya rage saurin sukarin jini da kare kariya daga cututtukan suga (,,).

Quercetin na iya inganta ƙonewa, hawan jini, motsa jiki, da gudanar da sukarin jini.

Kari akan haka, yana iya samun kariya ta kwakwalwa, anti-alerji da kuma abubuwan da ke haifar da cutar kansa. Duk da haka, ana buƙatar ƙarin bincike a cikin mutane.

Tushen abinci da sashi

Quercetin ana samunta ne ta hanyar halitta a yawancin abinci na tsire-tsire, musamman a cikin layin waje ko kwasfa (36).

Kyakkyawan tushen abinci sun haɗa da (36,):

• masu kamawa
• barkono - rawaya da kore
• albasa - ja da fari
• aswaki
• bishiyar asparagus - dafa shi
• cherries
• tumatir
• jajayen tuffa
• jan inabi
• broccoli
• Kale
• jan ganyen ja
• berries - kowane nau'i, kamar cranberries, blueberries, da raspberries
• shayi - kore da baki

Lura cewa adadin quercetin a cikin abinci na iya dogaro da yanayin da abincin ya girma.

Misali, a wani binciken daya, tumatir din yana da kusan kashi 79% na quercetin fiye da wadanda suka girma ().

Koyaya, sauran karatun suna nuna bambance-bambance tsakanin abun cikin quercetin a cikin nau'ikan tumatir ba tare da la'akari da hanyar noma ba. Babu bambanci a cikin barkono mai kararrawa, na al'ada ko na kwazo ().

Quercetin kari

Kuna iya siyan quercetin azaman ƙarin abincin abincin kan layi da kuma daga shagunan abinci na kiwon lafiya. Akwai shi a cikin nau'ikan da yawa, gami da kwantena da foda.

Hankula na yau da kullun suna farawa daga 500-1,000 MG kowace rana (,).

A karan kansa, quercetin yana da karancin wadataccen kwayar halitta, wanda ke nufin jikinka yana sha shi da kyau (,).

Wannan shine dalilin da ya sa abubuwan haɓaka zasu iya haɗawa da wasu mahaukaci, kamar bitamin C ko enzymes masu narkewa kamar bromelain, saboda suna iya haɓaka sha (44, 45).

Bugu da ƙari, wasu bincike suna nuna cewa quercetin yana da tasirin aiki yayin haɗa shi tare da wasu ƙarin abubuwan flavonoid, kamar su resveratrol, genistein, da catechins (,,).

Siyayya don ƙarin abubuwan quercetin akan layi.

Quercetin yana nan a yawancin abinci da ake yawan amfani dasu kuma ana samun su azaman abincin abincin. Hankula na al'ada sun kasance daga 500-1,000 MG kowace rana.

Aminci da sakamako masu illa

Quercetin ana samun shi a cikin 'ya'yan itace da kayan marmari da yawa kuma yana da lafiya a ci.

A matsayin kari, ya zama yana da cikakkiyar aminci tare da ƙarancin tasiri.

A wasu lokuta, shan sama da 1,000 mg na quercetin kowace rana na iya haifar da alamun rashin lafiya kamar ciwon kai, ciwon ciki, ko ƙararrawa ().

Lokacin cinyewa a cikin abinci, quercetin yana da aminci ga mata masu ciki da masu shayarwa.

Koyaya, karatu kan kare lafiyar quercetin na masu juna biyu da masu shayarwa basu samu ba, saboda haka ya kamata ku guji shan quercetin idan kuna ciki ko jinya ().

Kamar yadda yake tare da kowane kari, tuntuɓi mai ba da kiwon lafiya kafin ɗaukar quercetin, domin yana iya ma'amala da wasu magunguna, gami da magungunan rigakafi da magungunan hawan jini ()

Quercetin yana da cikakkiyar amintacce tare da ƙarancin tasiri.

Koyaya, yana iya ma'amala da magunguna daban-daban kuma yana iya zama bai dace da mata masu ciki da masu shayarwa ba, don haka yi magana da mai ba da lafiyar ku kafin amfani da shi.

Layin kasa

Quercetin shine mafi yawan abincin mai cin abinci.

An danganta shi da ingantaccen aikin motsa jiki da rage kumburi, hawan jini, da matakan sukarin jini. Ari da, yana iya samun kariya ta kwakwalwa, anti-alerji, da kuma kayan cinikin kansa.

Kodayake fa'idodinsa suna da alamar rahama, ana buƙatar ƙarin binciken ɗan adam.