1 - Quercetin Inopedza Kurwisana
Quercetin ndeimwe yezvinonyanya kuongororwa antioxidant bioflavonoids uye pakati pezvokudya zvinyorwa zvakawanda zvehutano-kuwedzera zvigadzirwa zvemazuva ano. Kune vanopfuura 6000 vanozivikanwa flavonoids kuti vave nehuwandu ne quercetin inotungamirira mapoka e-antioxidant kushanda uye zvichibvira kushamwaridzana kune hutano hwakawanda hunobatsira. Quercetin inowanzoitika mune zvakasiyana-siyana zvekudya kwezvirimwa, michero nemiriwo zvinosanganiswa. Antioxidants inobatsira muviri kuburikidza nekubvisa chepfu, kuderedza kuputika uye kuderera kwemasero uye kukuvadza kwemaviri. Vatambi vakawanda vakawedzera quercetin supplementation kuti vashandise kuputika kwemitsipa kunokonzerwa nekushanda kwavo uye zvakanyanya kufanirwa kutambira mitambo. Sangano reInternational Journal of Preventative Medicine rakashuma kuti "muviri wakaoma, muviri wose, masheji emvura, uye simba rose rekushandisa mari rakawedzera zvakanyanya muboka re quercetin mushure mokupindira." Nhau huru asi zvimwe zvidzidzo zvinopesana zvinoramba zvichinyanya kutarisana nekuvandudza musimba, asi imwe kutsvakurudza kuri kuwedzera huni huri nani huri nani (kutsva) kukwanisa. Zvinhu zvose zvakanaka zvinofanira kuverengwa, asi sezviitiko zvekutsvakurudza, zvinotora nguva kuunganidza uye kutora mhedziso yakarurama. Tadzidza quercetin inorwisa antioxidant ine simba rokupa anti-inflammatory maropafadzo ekurwadza kwemashure ekunyora muviri uye mamwe mararamiro ehutano. Sezvo kuwedzeresa nguva dzose kurikufungidzira mutsara wekubudirira uye kazhinji inodhura bhajeti chimwe chinhu, kudya zvinodhaka zvequercetin zvinoita kuti zvive nechinangwa chekuona kuti antioxidant inobatsira. Tarisa uone zvinhu zvinotevera zvinokura zvakanyanya zve quercetin.
2 - Maapulo Ane Zvinyorwa zveQuercetin
Maererano neBio Med Central Nutrition Journal "maapulo ane zvinyorwa zvakasiyana-siyana zve phytochemicals, kusanganisira quercetins ... izvo zvine simba antioxidants." Maapulo ibasa rinokosha re bioflavonoids kunyanya quercetin. Mufaro unofadza antioxidant pamusoro peapuro: 23% yemichero flavonoid inopedzwa muUnited States inobva maapuro anotsanangura kuitika kwakanyanya kwe quercetin muhuwandu hwevanhu nekuda kwekutengi. Zvinoratidzika kuburikidza neruzivo rwemaapuro kuva mupfumi mu quercetin kana vanhu vanongonakidzwa nemaapuro avo zuva kuti vachengetedze chiremba kure, antioxidant hutano hunobatsira zve "chikafu chinonaka" chakapararira. Hazvishamisi maapurosi akakwirira kumusoro pakurongwa kwemashure-workout recovery recovery.
3 - anyanisi vane pfungwa dzakakwirira dze Quercetin
Maererano neAion Association Health Research, "kubva pane zvidzidzo zvakaitwa paThe Queen's University kuBelfast, Ireland neWageningen Agricultural University, zvinyorwa zve quercetin muonikisi zvinofungidzirwa kuva pakati pe22,40 mg uye 51.82 mg pamusana weionisi yakakura (100 gramu ) "Ndiani ane hanya ne" kupisa kweeiii "apo huwandu hwakanyanya hwe antioxidant hune hutano hwakanaka hunobatsira? Kudya anyanisi yakazara ne bioflavonoids kunonoka pasi nekugadzirisa kukanganisa kwemuviri kunonzwika seyakanaka. Ita mutsva salsa nerunyunyu rose uye simba simba iro mumuviri kurwisana-kuraira kunokonzera kutuka nenzira inonaka!
4 - Broccoli Iine Quercetin: A Superior Bioflavonoid
Maererano ne Journal of Food Composition and Analysis, "s Bahorun et al. (2004) yakashuma kuti quercetin yaive yakapetwa kahlanu kupfuura ma kaempferol mu broccoli. "Zvose quercetin uye kaempferol zvakanyanya bioflavonoids zvinowanzoitika mu broccoli. Broccoli saka zvinoitika kuva imwe yenzvimbo dzinowanzoshandiswa "zvinonaka zvekudya" muUnited States. Iyo phytochemicals iri mu broccoli yakabatanidzwa nekuderedza mungozi yekenza. Muzhinji, flavonoids yakadai se quercetin mu broccoli inozivikanwa nokuda kwekunyanya kunyanisa kweo-antioxidant kuita ichi "chikafu chekudya" chinofanira kudya kudya kwekudzidzira nekugadzirisa mishonga.
5 - Zvidimbu: Deredza Kupedza Kudzidzira Kuita Kukuvadzwa Kwazviri
Maererano nezvidzidzo zvitatu zvekupindira zvakataurwa neThe National Institutes of Health, "quercetin haigoni kuwanikwa kubva kune kudya kune majiroji uye inoratidza kuti inogona kuva yakanaka yezvichero nemichero inowanzoitika." Pakati pechidzidzo chechipiri chidzidzo chakadya 100g ema bilberries, black currants, uye lingonberries pazuva uye pashure pemwedzi miviri zvakaratidza kuwedzera kwe50% muropa quercetin. Kungowedzera maitiro maitiro edu ezuva nezuva anopa antioxidants uye kudzivirirwa kurwere uye kuvandudza mano ekuderedza kurovedza muviri-kunokonzerwa nekuputika. Unoda kunzwa zviri nani post postout? Unakidzwe zvakasiyana-siyana zveakabriji mukuzununguka, ne oatmeal, kukurudzirwa mu yogurt, kana kudya kunze kwechigadziriso chekusimbisa simba rekuchengetedza antioxidant!
Sources
International Journal of Preventative Medicine, Migumisiro Yevhiki Masere eQuercetin Supplementation paKuita kweKuita Basa, Kusvibiswa Kwemusana neMuviri WeMuviri muMadminton Players, Pooya Daneshvar et al., 4/13
International Journal of Preventative Medicine, Quercetin supplementation haitauri maitiro ekugadzirisa uye kuumbwa kwemuviri mumusikana wechidiki anoshambira, Darvishi L et al., 4/13
International Journal of Preventative Medicine, Migumisiro ye quercetin supplementation pamuviri wemuviri, maitiro ekushanda uye masisita kukuvadza mavara mumatambi, Askari G et al., 1/13
Nyaya Yokutsvakurudza uye Sayenzi Yezvokurapa, Ko quercetin ne vitamini C inokurudzira maitiro ekuita basa, kukuvadza kwemisimba, uye kuumbwa kwemuviri mumitambo yevarume ?, Gholamreza Askari et al., 4/12
IAmerican Journal of Clinical Nutrition, Flavonoids: kuongororwa kwezviitiko zvingaitika zvekuita uye zvingashandiswa, Robert J Nijveldt et al., 2001
IAmerican Journal of Clinical Nutrition, Zvibereko nemiriwo mukudzivirira kwemajeri ekugadzirisa kukanganisa, Ronald L Prior, 2003
Bio Med Central Nutrition Journal, Apple phytochemicals uye mararamiro avo, Jeanelle Boyer et al., 5/12/04
National Onion Association, Research Onion Health, 2011
US National Library of Medicine, National Institutes of Health, Bioavailability ye quercetin kubva kumakroti uye kudya, Erlund I et al., 2006