Quercetin ni flavonoide iboneka mu biribwa n'ibimera bitandukanye. Iyi pigment yibimera iboneka mubitunguru. Iboneka kandi muri pome, imbuto n'ibihingwa. Muri rusange, twavuga ko quercetin iboneka mu mbuto za citrusi, ubuki, imboga zifite amababi, n'ubundi bwoko butandukanye bw'imboga.
Quercetin ifite antioxydeant na anti-inflammatory. Rero, irashobora gufasha kugabanya urugero rwisukari yamaraso no kwirinda indwara zumutima. Ifite kandi akamaro mukwica selile kanseri kandi ifasha mukuvura indwara zidakira zubwonko. Nubwo quercetin ishobora kurinda kanseri, arthrite, na diyabete, ntabwo ifite ishingiro ry'ubumenyi.
Ubushakashatsi bwambere kuri quercetin ninkunga yayo kubuzima bwumubiri nubuzima bwumutima nimiyoboro y'amaraso biratanga ikizere.
Tuzakumenyesha ko igipimo nyacyo cyibicuruzwa biterwa nuburyo, imbaraga nibiranga inyongera ya quercetin. Nyamara, icyifuzo rusange ni ugufata inyongera ebyiri za quercetin kumunsi. Wongeyeho, urashobora gusoma amabwiriza kuri buri gicuruzwa kugirango umenye dosiye uzakoresha. Kugira ngo ukoreshe inyongera ya quercetin, ibirango bimwe birasaba gukoresha amazi kuko bifasha ibicuruzwa gusya vuba. Barasaba kandi ko wafata iyi nyongera hagati yo kurya. Hanyuma, imikorere ya buri gicuruzwa kiranga iratandukanye. Kubwibyo, mbere yo kugura, ugomba kugenzura imbaraga zinyongera. Inzira yoroshye yo kwiga kubyerekeye ibicuruzwa bikora neza ni ugusoma ibyasuzumwe kuri Amazone.
Ibiciro byinyongera biterwa nimbaraga, ubwiza bwibigize, nibirango. Kubwibyo, ugomba gukora ubushakashatsi bwimbitse mbere yo kugura. Urashobora kubona inyongera nziza ya quercetin kubiciro bidahenze. Kubwibyo, nta mpamvu yo kujya hejuru yingengo yimari mbere yo kugura ibicuruzwa. Ariko, bigomba no kuzirikanwa ko ibicuruzwa byumwimerere bidashobora kuba bihendutse.
Mu buryo nk'ubwo, inyongera zihenze ntabwo ari garanti yubuziranenge. Tumaze kubivuga, burigihe nibyiza kujya mubuziranenge kurenza ubwinshi. Ariko, hamwe ninyongera nyinshi za quercetin kumasoko, birashobora kugorana kubona ibicuruzwa byiza kandi bihendutse. Kubwibyo, turagerageza kandi kukugezaho ibicuruzwa 3 byambere byiza kubiciro byiza. Kubindi bisobanuro, urashobora kugenzura phen q isubiramo.
Abantu benshi ntibarya urugero rwimbuto n'imboga basabwa mumirire yabo. Rero, inzira yo kugarura ingaruka zabuze anti-inflammatory na antioxydeant ni ugufata inyongera ya buri munsi. Ariko, mugihe ufashe inyongera nyinshi za quercetin, ibintu birashobora kuba bibi cyane. Ugomba rero gukurikiza inama za buri munsi kandi uri mwiza.
Mubisanzwe, quercetin irashobora kugira ingaruka zoroheje nko kubabara umutwe no kubabara igifu. Ibi bibaho iyo ufashe ibicuruzwa ku gifu cyuzuye. Na none, niba urimo gufata imiti yandikiwe, ugomba kubanza kwa muganga mbere yuko utangira kongeramo quercetin kuri gahunda yawe. Ibi biterwa nuko imikoranire yibiyobyabwenge mumubiri irashobora gutera ingaruka zitifuzwa. Gukoresha cyane urugero rwa quercetin irenze garama imwe kuri garama irashobora gutera indwara zimpyiko.
Ibiryo bimwe birimo quercetin. Ibyo biryo birimo capers, pepper yumuhondo nicyatsi, igitunguru gitukura numweru, hamwe na shitingi. Byongeye kandi, ibindi biribwa byingenzi birimo urugero rwa quercetine ni urugero rwa asparagus, cheri, pome itukura, broccoli, inyanya, ninzabibu zitukura. Mu buryo nk'ubwo, ubururu, cranberries, kale, raspberries, salitusi y'ibibabi bitukura, icyayi cy'umukara, n'icyayi kibisi ni isoko nziza ya quercetin.
Nibyo, quercetin ifite andi mazina menshi. Quercetin rimwe na rimwe yitwa ibimera bivamo bioflavonoide, ibinyabuzima bya bioflavonoide, na citrus bioflavonoide. Hariho andi mazina, ariko naya mazina azwi cyane ushobora kwita quercetin. Urashobora kandi gukoresha ibiryo byokurya nkinyongera yimirire.
Ugereranije, umuntu abona mg 10 kugeza 100 mg za quercetin kumunsi aturuka kumirire isanzwe. Ariko, ibi byahinduye byinshi. Kubera iyo mpamvu, indyo yumuntu igomba gukurikiranirwa hafi kugirango hamenyekane niba indyo yumuntu ibuze quercetin.
Byongeye kandi, ubushakashatsi bwerekana ko igihe kinini, utabona quercetine ihagije mumirire yawe ya buri munsi. Kuki ibi? Ibidukikije! Ntacyo bitwaye aho utuye kuko hariho radicals yubuntu ahantu hose uhuye. Ibintu birarushijeho kuba bibi kubatuye ahantu habi aho hashobora kuboneka itabi, imiti yica udukoko hamwe na mercure (ibyuma bikomeye).
Radical radicals yubuntu irahari hose kuko nayo iboneka muri kamere. Aho waba utuye hose, urashobora kubihumeka. Ariko ikibi kubatuye ahakoreshwa itabi nudukoko twica udukoko, kuko bahumeka radicals zubuntu.
Rero, iyi radicals yubusa irashobora guhungabanya umubiri wawe no kugabanya sisitemu yumubiri. Uburyo bumwe rero bwo kurwanya ibyangijwe na radicals yubuntu ni kurya ibiryo byiza bikungahaye kuri antioxydants. Ibiryo byiza bivuga ibiryo kama, ni ukuvuga ibiryo bitarimo imiti yica udukoko. Nigute ushobora kurya neza mugihe kubona ibiryo bidafite imiti yica udukoko biri hafi bidashoboka? Kuberako udakura ibiryo byawe. Kubwibyo, ugomba gufata inyongera ya quercetin kugirango igufashe kurwanya radicals yubuntu no gutanga izindi ntungamubiri nubuzima. Wibuke, quercetin ni antioxydeant.
Bamwe mubakoresha quercetin barya iki gicuruzwa kugirango birinde ibimenyetso bya allergie. Mubyongeyeho, hari ibimenyetso bishyigikira ingaruka za antiallergique ya quercetin. Nyamara, abantu bamwe bafite allergic kubintu bimwe na bimwe bya quercetin. Kubwibyo, hagomba gukorwa ubushakashatsi bwinshi kugirango harebwe niba inyungu zinyongera za quercetin zisumba ibibi. Mbere yo kugura inyongeramusaruro ya quercetin, vugana na muganga wawe, reba ibiyigize wenyine, hanyuma uhitemo hypoallergenic.
Ubushakashatsi bumwe na bumwe kuri quercetin bwerekana ko iyi flavonoide ishobora gufasha kwihuta nyuma yo gukora imyitozo. Mu bushakashatsi bumwe bwihariye, bamwe mu bakinnyi bafashe quercetin nyuma yimyitozo ngororamubiri wasangaga bakira vuba kurusha irindi tsinda. Byongeye kandi, abashakashatsi bamwe bemeza ko quercetin ishobora kugabanya gucana no guhagarika umutima nyuma yo gukora siporo, bityo bikihutira gukira mu mubiri wose.
Hashize igihe, abashakashatsi bamwe bakoze ubushakashatsi bwihariye mubitereko byikigereranyo hamwe nicyitegererezo cyinyamaswa. Ubushakashatsi bwerekana ko quercetin ishobora kugira imiti irwanya kanseri. Nubwo ibisubizo bitanga icyizere, ni ngombwa gukora ibigeragezo binini byabantu. Kubera ko ubushakashatsi budashoboka, ni ngombwa kubanza kwa muganga mbere yo gukoresha inyongera zo kurwanya kanseri.
Kimwe na kanseri, ubushakashatsi bumwe bwerekana ko quercetin ishobora gufasha kugabanya intangiriro ya Alzheimer. Ingaruka za quercetin zigaragara cyane cyane mugihe cyambere no hagati cyindwara. Icyakora, ubushakashatsi ntabwo bwakorewe ku bantu, ahubwo bwakorewe ku mbeba. Kubwibyo, ubushakashatsi bugomba gukorwa muri utwo turere kugirango twungukire byimazeyo inyungu zubuzima bwa quercetin.
Quercetine nyinshi zirimo bromelain kuko ifasha kongera ingaruka za quercetin. Bromelain ni enzyme isanzwe ibaho ikunze kuboneka mubiti by'inanasi. Iyi misemburo ya poroteyine-igogora itera kwinjirira kwa quercetin mu kubuza prostaglandine, izwi kandi nka chimique inflammatory. Ntibisanzwe, quercetin bromelain ubwayo igabanya gucana. Kuberako bromelain niyongera kwifata rya quercetin, umubiri ntushobora kubyakira neza kandi uboneka mubintu byinshi byongera quercetin. Ikindi kintu ushobora kongeramo inyongera kugirango quercetin yoroshye kugogora ni vitamine C.
Turashobora kubona quercetin muburyo bubiri: rutin na glycoside. Quercetin glycoside nka isoquercetin na isoquercitrin bigaragara ko ari bioavailable. Yinjira kandi vuba kurusha quercetin aglycone (quercetin-rutin).
Mu bushakashatsi bumwe, abashakashatsi bahaye abitabiriye miligarama 2000 kugeza 5.000 za quercetin ku munsi, kandi nta reaction mbi cyangwa ibimenyetso by’uburozi byavuzwe. Muri rusange, quercetin ifite umutekano ndetse no ku kigero kinini, ariko ingaruka ntoya nko kugira isesemi, ibibazo byigifu, no kubabara umutwe birashobora kugaragara iyo bifashwe cyane. Menya kandi ko urugero rwinshi rwa quercetin rushobora gutera ibibazo byimpyiko.
Umwana wawe arashobora gufata quercetin. Ariko, igipimo kigomba kuba kimwe cya kabiri cyumuti wasanzwe uha umuntu mukuru. Ibirango byinshi bifite amabwiriza ya dosiye yanditseho, kandi barashobora kuvuga "18+" cyangwa "abana." Ibiranga bimwe bitanga quercetin muburyo bwa gelatin, bigatuma biribwa kubana. Ni ngombwa kandi kwisuzumisha hamwe n’umuganga w’abana mbere yo guha abana quercetin kugirango birinde ingorane.
Quercetin ifite umutekano kubantu bose kumubare usanzwe. Nyamara, hari ubushakashatsi buke ku kuntu inyongera za quercetin zigira ingaruka ku bagore batwite cyangwa bonsa. Niba byongera allergie yawe, cyangwa ufite uburibwe bwumutwe cyangwa izindi ngaruka zose, uzakenera guhagarika kubikoresha. Rimwe na rimwe, birashoboka kubera ikirango ufite.