Quercetin: Antioxidant ea Anti-inflammatory bakeng sa mesifa

1 - Quercetin e fokotsa ho ruruha

Quercetin ke e 'ngoe ea li-bioflavonoids tse hlophisitsoeng ka ho fetisisa ho li-antioxidant le har'a metsoako ea mefuta e mengata ea bophelo bo matlafatsang kajeno. Ho na le li-6000 tse khetholloang ho flavonoids ho fihlela joale le quercetin e etellang pele ho sebetsa ka antioxidant le ho khoneha ho hokahanya le melemo e mengata ea bophelo bo botle. Quercetin ka tlhaho e etsahala lijong tse fapa-fapaneng tsa limela, litholoana le meroho e kenyelelitsoeng. Li-antioxidants li thusa 'mele ka ho tlosa chefo, ho fokotsa ho ruruha le ho fokotseha ha lisele le lisele tsa' mele. Baatlelete ba bangata ba kentse phepelo ea quercetin supplementation ho ntlafatsa ho ruruha ha mesifa e bakoang ke ho sebetsa ha bona le ho sebetsa ha lipapali tse ntlafetseng. Mokhatlo oa International Journal of Preventative Medicine o tlalehile hore "boima ba 'mele bo bobebe, metsi a mangata a' mele, tekanyo ea metabolism ea basebetsi le chelete eohle ea tšebeliso ea matla ea matla a matla a matla a eketseha haholo sehlopheng sa quercetin ka mor'a ho kenella." Litaba tse ngata tse hanyetsanang li itšetlehile haholoanyane ho ntlafatsa mesifa ea 'mele. phuputso e ntse e ntlafatsa matla a phofshoana a mafura (ho chesa) . Lintho tsohle tse ntle tseo u ka li balang, empa joalo ka lipatlisiso, ho nka nako ho bokella le ho fumana liqeto tse nepahetseng. Re ithutile hore quercetin ke antioxidant e tsotehang e nang le monyetla oa ho fana ka melemo e khahlanong le ho ruruha kelellong ea ho ikoetlisa ha mesifa le melemo e meng ea bophelo bo botle. Kaha hangata li-supplement li bapala papali ea katleho 'me ka tloaelo lihlahisoa tse theko e tlaase, ho ja lijo tse ngata tsa quercetin ho na le moelelo o moholo oa ho tiisa melemo ea antioxidant. Sheba lijo tse latelang tse nang le lintlha tse phahameng tsa quercetin.

2 - Liapole li na le lintlha tse ngata tsa Quercetin

Ho ea ka Bio Med Central Nutrition Journal "liapole li na le mefuta e fapa-fapaneng ea li-phytochemicals, ho akarelletsa le quercetins ... e leng li-antioxidants tse matla." Liapole ke mohloli o moholo oa bioflavonoids haholo-holo quercetin. Ntho e monate ea antioxidant mabapi le liapole: 23% ea litholoana tsa flavonoids tse jeoang United States li tsoa liapole tse hlalosang ts'ebetso e phahameng ea quercetin ka palo ea batho ka kakaretso ho bareki. Ho bonahala eka ka tsebo ea liapole li ruile ka quercetin kapa batho ba thabela mela ea bona letsatsi le le leng ho boloka ngaka, melemo ea bophelo bo botle ba "anti-food" ena e atile. Ha ho makatse hore liapole li phahametse lethathamong la lijo tse hlaphoheloang ka morao mosebetsing.

3 - Liieee li na le Lihopolo Tse Phahameng Tsa Quercetin

Ho latela The Onion Association Health Research, "ho itšetlehile ka lipatlisiso tse entsoeng ho The Queen's University e Belfast, Ireland le Wageningen Agricultural University, ho hakanngoa hore li quyetin e eiee e pakeng tsa 22.40 mg le 51.82 mg ka boiee bo boholo ba 100 gram ) "Ke mang ea tsotellang" phefumoloho ea onion "ha tekanyo e phahameng ea antioxidant e nang le melemo e phahameng ea bophelo bo botle? Ho ja eiee e tletseng li-bioflavonoids ho theola le ho lokisa tšenyo ea lisele ho utloahala eka ke khoebo e ntle. Hlahisa salsa e ncha ka onion e feletseng le ho matlafatsa 'mele oo ho loantša ho ruruha ho bakoang ke ho ikoetlisa ka tsela e monate!

4 - Broccoli e na le Quercetin: Superior Bioflavonoid

Ho latela Journal of Food Composition and Analysis, "Bahorun et al. (2004) e tlalehile hore quercetin e ne e le ka makhetlo a mahlano ho feta li-kaempferol li-broccoli. "Bobeli quercetin le kaempferol ke bioflavonoids tse phahameng ka ho fetisisa tse hlahang broccoli. Broccoli e se e le e 'ngoe ea tsejoang haholo "lijo tse kholo" United States. Li-phytochemicals tse nang le broccoli li 'nile tsa amahanngoa le ho fokotsa kotsi ea kankere. Ka kakaretso, flavonoids e kang quercetin ka broccoli e tsejoa ka matla a bona a matla a antioxidant ho etsa "lijo tse kholo" e lokelang ho ja bakeng sa ho phomola ho ikoetlisa le ho lokisa mesifa.

5 - Meroho: Fokotsa ho ruruha ho hoholo ka tlhaho

Ho ea ka lipatlisiso tse tharo tsa ho kenella li tlalehiloe ke National Institutes of Health, "quercetin ha e fumanoe ho tsoa lijong tse nang le monokotsoai 'me e bontša hore e ka' na ea e-ba e ntle ea lijo le litholoana ka kakaretso." Nakong ea lihlooho tsa bobeli tse ithutoang li ne li ja li-bilberries tse 100g, li-currants tse ntšo le li-lingonberries ka letsatsi le ka mor'a likhoeli tse peli li bontšitse keketseho ea 50 lekholong ea li-quercetin. Ho eketsa monokotšoai oa rona letsatsi le leng le le leng ho fana ka li-antioxidants le tšireletso khahlanong le maloetse le bokhoni bo ntlafetseng ba ho fokotsa ho ruruha ho bakoang ke ho ikoetlisa. U batla ho ikutloa u le betere ka mor'a poso? Thabela mefuta e sa tšoaneng ea monokotšoai ka ho sisinyeha, ka oatmeal, e tsosoa ka yogurt, kapa ho ja ka letsoho bakeng sa matla a tlhaho a antioxidant!

_Lisebelisoa

_{International Journal of Preventative Medicine, Phello ea Libeke tse robeli tsa Quercetin Supplementation ka Tlhahlobo ea Boikoetliso, Bothata ba 'Mele le Mmele oa' Meleng Batšoantšong ba Badminton, Pooya Daneshvar et al., 4/13}

_{International Journal of Preventative Medicine, Quercetin supplementation ha e fane ka matla a ho ikoetlisa le ho hlophisoa ha 'mele ho basenyi ba bacha, Darvishi L et al., 4/13}

_{International Journal of Preventative Medicine, Liphello tsa quercetin supplementation ka ho hlophisa 'mele, ho ikoetlisa le ho senya mesifa ho baatlelete, Askari G et al., 1/13}

_{Journal of Research le Scientific Medical, Na quercetin le vithamine C li ntlafatsa ts'ebetso ea boikoetliso, ho senyeha ha mesifa, le ho hlophisoa ha 'mele ho bapalami ba banna ?, Gholamreza Askari et al., 4/12}

_{American Journal of Clinical Nutrition, Flavonoids: ho hlahloba mekhoa e ka khonehang ea liketso le mekhoa e ka sebelisoang, Robert J Nijveldt et al., 2001}

_{American Journal of Clinical Nutrition, Litholoana le meroho ho thibela tšenyo ea lisele tsa cellular, Ronald L Prior, 2003}

_{Bio Med Central Nutrition Journal, Apple phytochemicals le melemo ea bona ea bophelo bo botle, Jeanelle Boyer et al., 5/12/04}

_{Mokhatlo oa Sechaba oa Onion, Phuputso ea Bophelo ba Onion, 2011}

_{Journal of Food Composition and Analysis, Lihlahisoa tsa ascorbic acid, quercetin, kaempferol le phenolics tse feletseng ka broccoli ea khoebo, E. Koh et al., 1/26/09}

_{Laebrari ea Sechaba ea Meriana ea US, Mekhatlo ea Sechaba ea Bophelo, Likokoana-hloko tsa quercetin tse tsoang ho monokotsoai le lijo, Erlund I et al., 2006}