I-Quercetin isiye saziwa kakhulu eminyakeni yamuva. Kuthathwa njenge-antioxidant, i-quercetin wuhlobo lwe-flavonoid oluvame ukutholakala ezitshalweni. Ungathola i-quercetin-yedwa noma ihlanganiswe namanye amavithamini namagciwane-njengengxenye yokwengeza, futhi kuvame ukutholakala endaweni yokudla okunomsoco wekhemisi yakho noma esitolo sokudla sezempilo. I-Quercetin ingatholakala futhi ngokwemvelo ku-"superfoods" ekhuthaza impilo, okufaka: ama-blueberries, iwayini elibomvu , i-kale, netiyi elihlaza.
Ngenxa yokuthi ikhono layo lokuvuvukala elincane kwezinye izifundo, i-quercetin isacubungulwa njengamanje ukuphatha izimo zezokwelapha ezifana nokuvuvukala kwe- prostate , izifo ezithile ze-immune system kanye nomdlavuza. U-Quercetin uye wabonisa isithembiso ekwelapheni izimo ezithile zenhliziyo, njengengcindezi ephakeme yegazi , ukuqina kwe-atherosclerosis , kanye nezindaba zokusakaza. I-quercetin ingasiza yini ama-cholesterol aphansi namazinga we-triglyceride?
I-Lipids Yokunciphisa: Izifundo I-Quercetin Ezingqayizivele Azicacile
Ucwaningo lokuqala olwenziwe ezinogwaja kanye namagundane oluthatha i-quercetin supplement lwembula ukuthi i-quercetin yehlisa inani lama-cholesterol kanye namazinga e- triglyceride . Kubuye kubonakale ukunciphisa amaprotheni okuvuvukala ahlobene nokuqina kwesifo somzimba. Lo mphumela ubonakala uncike emtheni - okungukuthi, izinga eliphakeme elinikeziwe, okungaphezulu komphumela i-quercetin yayine-cholesterol ne-triglycerides. Ukwengeza, i-quercetin yabonakala ukubonisa inzuzo eyengeziwe ezilwaneni ezinamazinga aphezulu e-lipid.
Kodwa-ke, kubantu, azikho izifundo eziningi ezihlolisisa imiphumela ye-quercetin kwi-lipids - futhi imiphumela esinazo kulezi zifundo iyaphikisana. Abantu abanezimo ezihlukahlukene zezokwelapha - kuhlanganise nesifo sikashukela , umfutho wegazi ophezulu, nesifo senhliziyo - bahlanganyele kulezi zifundo. I-Quercetin ithathwe njengesixazululo phakathi kwama-150 mg no-500 mg nsuku zonke amasonto angama-10.
Ezinye zalezi zifundo azikho ukushintsha kwe-cholesterol namazinga e-triglyceride kubantu abathatha i-quercetin. Ezinye izifundo zabonisa ukunciphisa kancane kwe-cholesterol esiphelele, amazinga e-triglyceride, namazinga e- LDL ama- cholesterol, kodwa lokhu kwehla akubonakali kubalulekile. Ezifundweni ezimbalwa, amazinga e-HDL we-cholesterol nawo avele ancipha.
Kubandakanya i-Quercetin ku-Regimen Yakho Yokuncipha
Naphezu kokuba nemithelela emihle kwezinye izimo zenhliziyo - njengengcindezi ephezulu yegazi - i-quercetin ayibonakali ibe nemiphumela ephawulekayo kwi-cholesterol namazinga e-triglyceride ocwaningweni oluningi. Ngakho-ke, uma ufuna i-supplement ukuze unciphise kuphela ama-cholesterol akho namazinga e-triglyceride - i-quercetin akumele ithembelwe ukwenza lokhu. Kunezinye izindlela zokwelashwa ezitholakalayo ezingagcina amazinga akho e-lipid ngaphakathi kwezinhlobo eziphilile - futhi umhlinzeki wakho wezempilo angakusiza ukuba uthole izindlela eziningi eziqinisekisiwe zokuthuthukisa impilo yakho yenhliziyo.
Uma ufuna ukufaka i-quercetin ekudleni kwakho ngokwemvelo, kunezinto eziningi zokudla eziqukethe lokhu okunamandla ngamanani amancane, kufaka phakathi:
- Capers
- Amakhemikhali kanye nezinongo ezithile - kuhlanganisa i-fennel, i-coriander, ne-oregano
- Izinhlobonhlobo ezahlukene anyanisi
- Imifino eluhlaza - ikakhulukazi i-kale, iklabishi, nelethisi
- Amajikijolo ahlukene - afaka ama-elderberries, ama-strawberries, nama-cranberries
- I-asparagus
Zonke lezi zokudla ziphansi emafutheni agcwele futhi zigcwele nezinye izakhi zomzimba ezinempilo, kuhlanganise ne-fibre e-soluble kanye nama- phytosterol - okubili okuvezwe ekufundweni kwe-cholesterol engaphansi kwe-LDL.
Uma unquma ukuthatha isithasiselo se-quercetin ukuthuthukisa impilo yakho yenhliziyo, kufanele ukhulume nomhlinzeki wakho wezempilo kuqala. Ayaziwa ukuthi noma yini i-quercetin ingadala izimo ezithile zezokwelapha onakho noma uma zingaphazamisa ezinye imithi oyithathayo.
> Imithombo:
> Bhaskar S, Kumar KS, Kripa K, et al. I-Quercetin inciphisa ukudla kwe-hypocholesterolemic okubangelwa ukuvuvukala ngesikhathi sokuqhubeka nokuguqulwa kwe-atherosclerosis inogwaja. Ukudla okunomsoco 2013; 29: 219-229.
> Egert S, Bosy-Westphal A, Seiberl J, et al. I-quercetin inciphisa ukucindezeleka kwegazi kanye ne-plasma oxidized low-density lipoprotein izihloko ezifundweni ezikhulu kakhulu nge-high-cardiovascular disease risk phenotype: isifundo esiphambene nokulawulwa kwe-placebo esilawulwa kabili. I-Br J Nutr 2009; 102: 1065-1074.
> Standard Standard. (2014). I-Quercetin [i-Monograph]. Ibuyiswa kusuka ku-http://naturalstandard.com/databases/hw/all/patient-quercetin.asp
> Talirevic E, uSehovic J. Quercetin ekwelapheni kwe-dyslipidemia. I-Med Arch 2012; 66: 87-88.
> Zahedi M, Ghiasvand R, Feizi A, et al. Ingabe i-quercetin ithuthukisa izici zokufaka ingozi emzimbeni kanye nezidakamizwa ezivuvukalayo kwabesifazane abanesifo sikashukela sohlobo lwesibili: isilingo somtholampilo esilawulwa ngokungahleliwe ngokungahleliwe. Int J Prev Med 2013; 4: 777-785.