Quercetin ni flavonoide iboneka mu biribwa bitandukanye n'ibimera. Iyi rangi y'ibimera iboneka mu bitunguru. Iboneka kandi mu mapera, imbuto n'ibindi bimera. Muri rusange, twavuga ko quercetin iboneka mu mbuto z'indimu, ubuki, imboga z'amababi, n'izindi mboga zitandukanye.
Quercetin ifite ubushobozi bwo kurwanya indwara zirwanya ubushyuhe n'ubudahangarwa. Bityo, ishobora gufasha mu kugabanya urugero rw'isukari mu maraso no gukumira indwara z'umutima. Inafasha kandi mu kwica uturemangingo twa kanseri kandi igafasha mu kuvura indwara zidakira zo mu bwonko. Nubwo quercetin ishobora kurinda kanseri, rubagimpande na diyabete, nta shingiro ifite mu bya siyansi.
Ubushakashatsi bwakozwe kare kuri quercetin n'inkunga yayo ku buzima bw'ubudahangarwa bw'umubiri n'ubuzima bw'umutima n'imitsi buratanga icyizere.
Tuzakubwira ko ingano nyayo y'umuti iterwa n'imiterere, imbaraga n'ikirango cy'inyongeramusaruro ya quercetin. Ariko, inama rusange ni ugufata inyongeramusaruro ebyiri za quercetin ku munsi. Byongeye kandi, ushobora gusoma amabwiriza ya buri gicuruzwa kugira ngo umenye ingano uzakoresha. Kugira ngo ukoreshe inyongeramusaruro ya quercetin, amwe mu masosiyete agusaba gukoresha amazi kuko afasha gusya vuba. Bisaba kandi ko ufata iyi nyongeramusaruro hagati y'amafunguro. Amaherezo, imikorere ya buri gicuruzwa cy'ikirango iratandukanye. Kubwibyo, mbere yo kugura, ugomba gusuzuma imbaraga z'inyongeramusaruro. Uburyo bworoshye bwo kumenya imikorere y'igicuruzwa ni ugusoma ibitekerezo kuri Amazon.
Ibiciro by'inyongeramusaruro biterwa n'imbaraga, ubwiza bw'ibikubiye muri iyo nyongeramusaruro, n'ikirango cyabyo. Bityo rero, ugomba gukora ubushakashatsi bwimbitse mbere yo kugura. Ushobora kubona inyongeramusaruro nziza za quercetin ku giciro gito. Bityo rero, nta mpamvu yo kurenga ingengo y'imari mbere yo kugura ikintu. Ariko kandi, ugomba kuzirikana ko ikintu cya mbere kidashobora kuba gihendutse.
Mu buryo nk'ubwo, inyongeramusaruro zihenze cyane ntabwo ari garanti y'ubwiza. Nubwo bimeze gutyo, ni byiza guhora uhitamo ubwiza kurusha ubwinshi. Ariko, kubera ko hari inyongeramusaruro nyinshi za quercetin ku isoko, bishobora kugorana kubona ibicuruzwa bikwiye kandi bihendutse. Kubwibyo, tugerageza no kukwereka ibicuruzwa 3 byiza ku giciro cyiza. Kugira ngo umenye byinshi, ushobora kureba isuzuma rya phen q.
Abantu benshi ntibarya imbuto n'imboga nk'uko byasabwe mu mirire yabo. Bityo, uburyo bwo kugarura ingaruka zibura zo kurwanya ububyimbirwe no kurwanya okisidasiyo ni ugufata inyongeramusaruro ya buri munsi. Ariko, iyo ufashe inyongeramusaruro nyinshi za quercetin, ibintu bishobora kuba bibi cyane. Bityo rero ugomba gukurikiza inama za buri munsi kandi uba mwiza.
Ubusanzwe, quercetin ishobora kugira ingaruka mbi nke nko kubabara umutwe no kubabara mu gifu. Ibi bibaho iyo ufashe uyu muti uri mu nda idafite icyo urya. Nanone, niba ufata imiti yanditswe na muganga, ugomba kubaza muganga wawe mbere yo gutangira kongeramo quercetin mu mikorere yawe. Ibi biterwa nuko imiti ikoreshwa mu mubiri ishobora gutera ingaruka mbi zidakenewe. Gukoresha quercetin nyinshi irenze garama imwe kuri garama bishobora gutera indwara y'impyiko.
Hari ibiryo birimo quercetin. Ibi biribwa birimo capers, urusenda rw'umuhondo n'icyatsi kibisi, ibitunguru bitukura n'umweru, na shallots. Byongeye kandi, hari ibindi biribwa by'ingenzi birimo quercetin iri ku rugero ruciriritse ni asparagus, cherries, pome zitukura, broccoli, inyanya, n'imizabibu itukura. Mu buryo nk'ubwo, blueberries, cranberries, kale, raspberries, salade y'amababi atukura, extract y'icyayi cy'umukara, n'icyayi cy'icyatsi kibisi ni isoko nziza y'umwimerere ya quercetin.
Yego, quercetin ifite andi mazina menshi. Quercetin rimwe na rimwe yitwa bioflavonoid extract, bioflavonoid concentrate, na citrus bioflavonoids. Hari andi mazina, ariko aya ni yo mazina akunzwe cyane ushobora kwita quercetin. Ushobora kandi gukoresha diet gummies nk'inyongera mu mirire.
Ugereranyije, umuntu abona mg 10 kugeza ku 100 za quercetin ku munsi abikuye mu mirire isanzwe. Ariko, ibi byarahindutse cyane. Kubera iyo mpamvu, indyo y'umuntu igomba gukurikiranirwa hafi kugira ngo hamenyekane niba indyo y'umuntu idafite quercetin.
Byongeye kandi, ubushakashatsi bwerekana ko akenshi, ntubona quercetin ihagije mu mirire yawe ya buri munsi. Kuki ari iki? Ibidukikije! Ntacyo bitwaye aho utuye kuko hari ibintu bitera ubwihindurize ahantu hose uhura nabyo. Ibintu birushaho kuba bibi ku batuye ahantu habi aho itabi, imiti yica udukoko na mercure (ibyuma bikomeye) bishobora kuboneka.
Indwara zikomoka ku binyabutabire ziri ahantu hose kuko nazo ziboneka mu bidukikije. Rero aho waba utuye hose, ushobora kuzihumeka. Ariko ikiruta ibyo ni uko abatuye aho itabi n'imiti yica udukoko bikoreshwa, kuko zihumeka indwara zikomoka ku binyabutabire byinshi.
Bityo, izi radicals zidafite ubuziranenge zishobora guhungabanya umubiri wawe no kugabanya ubudahangarwa bw'umubiri wawe. Uburyo bumwe bwo kurwanya ingaruka mbi ziterwa na radicals zidafite ubuziranenge ni ukurya ibiryo byiza bikungahaye kuri antioxydants. Ibiryo byiza bivuga ibiryo by’umwimerere, ni ukuvuga ibiryo bidafite imiti yica udukoko. None se warya ute ibiryo bidafite uburozi mu gihe kubona ibiryo bidafite imiti yica udukoko bidashoboka? Kubera ko udahinga ibiryo byawe bwite. Kubwibyo, ugomba gufata inyongeramusaruro ya quercetin kugira ngo igufashe kurwanya radicals zidafite ubuziranenge no gutanga izindi nyungu ku mirire no ku buzima. Wibuke ko quercetin ari antioxydants.
Bamwe mu bakoresha quercetin bakoresha uyu muti kugira ngo birinde ibimenyetso by'ubwivumbure. Byongeye kandi, hari ibimenyetso byemeza ingaruka za quercetin ku ndwara ya allergie. Ariko, hari abantu bafite allergie ku bice bimwe na bimwe bya quercetin. Kubwibyo, hakenewe ubushakashatsi bwinshi kugira ngo harebwe niba inyungu za quercetin ziruta ingaruka mbi. Mbere yo kugura quercetin y'ibimera, vugana na muganga wawe, wisuzume neza ibikoresho, hanyuma uhitemo inyunganizi idatera allergie.
Ubushakashatsi bumwe kuri quercetin bwerekana ko iyi flavonoid ishobora gufasha kwihutisha gukira nyuma yo gukora imyitozo ngororamubiri. Mu bushakashatsi bumwe, bamwe mu bakinnyi bafashe quercetin nyuma yo gukora imyitozo ngororamubiri basanze bakira vuba kurusha abandi bantu. Byongeye kandi, bamwe mu bashakashatsi bemeza ko quercetin ishobora kugabanya ububyimbirwe n'umuvuduko wa oxidative nyuma yo gukora imyitozo ngororamubiri, bityo ikihutisha gukira mu bice byose by'umubiri.
Hashize igihe runaka, abashakashatsi bamwe bakoze ubushakashatsi bwihuse mu miyoboro y’ibizamini n’ibishushanyo mbonera by’inyamaswa. Ubushakashatsi bwerekana ko quercetin ishobora kugira ubushobozi bwo kurwanya kanseri. Nubwo ibi bisubizo bitanga icyizere, ni ngombwa gukora igerageza rinini ku bantu. Kubera ko ubushakashatsi budatanga umwanzuro, ni ngombwa kubaza muganga wawe mbere yo gukoresha inyunganiramirire zirwanya kanseri.
Kimwe no muri kanseri, ubushakashatsi bumwe na bumwe bwerekana ko quercetin ishobora gufasha kugabanya indwara ya Alzheimer. Ingaruka za quercetin zigaragara cyane cyane mu ntangiriro no hagati y’iyi ndwara. Ariko, ubushakashatsi ntibwakozwe ku bantu, ahubwo bwakozwe ku mbeba. Kubwibyo, ubushakashatsi bugomba gukorwa muri utwo duce kugira ngo quercetin igire akamaro ku buzima.
Quercetin nyinshi zirimo bromelain kuko zifasha kongera ingaruka za quercetin. Bromelain ni enzyme isanzwe iboneka mu giti cy'inanasi. Iyi enzyme isya poroteyine ituma quercetin yinjizwa mu mubiri ibuza prostaglandins, izwi kandi nk'imiti itera ubushyuhe. By'umwihariko, quercetin bromelain ubwayo igabanya ubushyuhe. Kubera ko bromelain ari yo yongera ubushobozi bwo kwinjiza quercetin, umubiri ntushobora kuyinjiza neza kandi iboneka mu nyongera nyinshi za quercetin. Ikindi kintu ushobora kongeramo mu nyongera zawe kugira ngo quercetin yorohe gugogora ni vitamine C.
Dushobora kubona quercetin mu buryo bubiri: rutin n'ubwoko bwa glycoside. Quercetin glycosides nka isoquercetin na isoquercitrin bisa nkaho biboneka cyane mu mubiri. Nanone yinjizwa vuba kurusha quercetin aglycone (quercetin-rutin).
Mu bushakashatsi bumwe, abashakashatsi bahaye abitabiriye amahugurwa miligarama 2.000 kugeza ku 5.000 za quercetin ku munsi, kandi nta ngaruka mbi cyangwa ibimenyetso by'uburozi byagaragaye. Muri rusange, quercetin ni nziza nubwo yaba iri ku rugero rwo hejuru, ariko ingaruka mbi nke nko kugira isesemi, ibibazo by'igogora, no kuribwa umutwe bishobora kubaho iyo ifashwe ku rugero rwo hejuru. Menya kandi ko quercetin ikoreshwa ku rugero rwo hejuru ishobora gutera ibibazo by'impyiko.
Umwana wawe ashobora gufata quercetin. Ariko, igipimo cyagombye kuba kimwe cya kabiri cy'igipimo usanzwe uha umuntu mukuru. Ibigo byinshi bifite amabwiriza y'igipimo cyabyo, kandi bishobora kuba bivuga “18+” cyangwa “abana.” Ibigo bimwe na bimwe bitanga quercetin mu ishusho ya gelatin, bigatuma ikoreshwa n'abana. Ni ngombwa kandi kugisha inama muganga w'abana mbere yo guha abana quercetin kugira ngo hirindwe ingorane.
Quercetin ni nziza ku muntu uwo ari we wese ku gipimo gisanzwe. Ariko, hari ubushakashatsi buke ku buryo inyongeramusaruro za quercetin zigira ingaruka ku bagore batwite cyangwa bonsa. Niba birushaho kugorana kwawe, cyangwa ukagira ububabare bw'umutwe cyangwa izindi ngaruka mbi, uzakenera kureka kuyikoresha. Hari igihe bishobora guterwa n'ikirango utunze.