I-Quercetin: Antioxidant Anti-inflammatory for Muscle

1 - I-Quercetin Iyanciphisa Ukuvuvukala

I-Quercetin ingenye yama-bioflavonoids okucwaningwa kakhulu okucwaninga futhi phakathi kwezinhlu zokunambitheka zemithi eminingi enempilo namuhla. Kukhona ama-flavonoids angaphezu kuka-6000 atholakalayo okwamanje afana ne-quercetin ehola izinkampani zokusebenzisana ne-antioxidant kanye nezixhumanisi ezikhona ezinhlobonhlobo zezempilo. I-Quercetin ivela ngokwemvelo ezinhlobonhlobo zokudla kwezitshalo, izithelo nemifino ehlanganisiwe. Ama-antioxidants asiza umzimba ngokususa ubuthi, ukunciphisa ukuvuvukala nokunciphisa ukulimala kwamaselula kanye nomzimba. Abagijimi abaningi baye bangezela i-quercetin supplementation ukuze kuthuthukiswe ukuvuvukala kwemisipha okubangelwa ukusebenza kwabo kanye nokusebenza komdlalo okwenziwe ngcono. I- International Journal of Preventative Medicine ibike ukuthi "umzimba omzimba oqinile, isilinganiso samanzi omzimba, isilinganiso samanzi esisindo somzimba, kanye nezindleko zamandla eziphelele zanda kakhulu eqenjini le-quercetin ngemuva kokungenelela." Izindaba ezinhle kodwa ezinye izifundo eziphikisanayo zixhomeke kakhulu ekubuyiseleni kwe-muscle engcono, kanti enye ucwaningo luvula kuphela amandla okukhulisa amafutha ( ngcono ) . Zonke izinto ezinhle ezizofundwa, kodwa njengokujwayelekile ngokucwaninga, kuthatha isikhathi ukuqoqa futhi udwebe iziphetho eziqondile. Siye safunda ukuthi i-quercetin i-antioxidant esesabekayo engakwazi ukuhlinzeka ngezinzuzo zokulwa nokuvuvukala ekusebenziseni ukuthunyiswa kwemisipha kanye nezinye izinzuzo zezempilo. Njengoba izithako zihlale ziwumdlalo wokuqagela ukuze usebenze futhi ngokuvamile uyinto ebiza imali yesabelomali , ukudla okudla okune-quercetin kwenza umqondo omkhulu ukuqinisekisa izinzuzo zokulwa ne-antioxidant. Bheka ukudla okulandelayo okuqukethe ukuphakama okukhulu kwe-quercetin.

2 - Ama-apula aqukethe ama-quercetin

Ngokusho kwe -Bio Med Central Nutrition Journal "ama-apula aqukethe ama-phytochemicals ahlukahlukene, kuhlanganise ne-quercetins ... okuyi-antioxidants eqinile." Ama-apula angumthombo obalulekile we-bioflavonoids ikakhulukazi i-quercetin. Amaqiniso e-antioxidant amahle ngama-apula: I-23% yezithelo ze-flavonoids ezidliwe e-United States zivela ema-apula achaza izibalo eziphakeme ze-quercetin kubantu abaningi kubonga kumthengi. Kubonakala sengathi ngolwazi lwe-apula lucebile ku-quercetin noma abantu bajabulela i-apula yabo ngosuku ukugcina udokotela kude, izinzuzo ze-antioxidant zezempilo zalesi "ukudla okuphezulu" zande kakhulu. Akumangalisi ukuthi ama-apula aphezulu kakhulu ohlwini lokudla kokubuyisela emsebenzini.

3 - anyanisi babe nezikhumbuzo eziphakeme ze Quercetin

Ngokusho kwe -Onion Association Health Research, "ngokususelwa kwizifundo ezenziwa i-The Queen's University eBelfast, e-Ireland naseGageningen Agricultural University, okuqukethwe okuyi-quercetin e-anyanisi kulinganiselwa ukuthi kuphakathi kuka-22.40 mg no-51.82 mg ngamanisi aphakathi nendawo (100 gram ). "Ubani okhathalelayo" umoya we-anyanisi "uma isilinganiso esiphezulu se-antioxidant sinezinzuzo zezempilo eziphakeme? Ukudla u-anyanisi ogcwele ama-bioflavonoids ukunciphisa nokulungisa ukulimala kwezicubu kuzwakale njengokuhweba okuhle. Phatha u-salsa omusha nge-anyanisi ogcwele futhi uphakamise lowo mzimba ukuze ulwe nokuvuvukala kokuvivinya umzimba ngendlela enesiphuzo!

4 - i-Broccoli iqukethe i-Quercetin: i-Superior Bioflavonoid

Ngokusho kwe -Journal of Food Composition and Analysis, "u-Bahorun et al. (2004) kubike ukuthi amazinga e-quercetin ayephindwe izikhathi ezinhlanu kunamazinga ka-kaempferol emgqonyeni we-broccoli. "Womabili i-quercetin ne-kaempferol yi-bioflavonoids ephakeme ngokwemvelo eyenzeka ku-broccoli. I-Broccoli ivele ibe yinye yezinto ezivame ukusetshenziswa "ukudla okuphezulu" e-United States. Amakhemikhali e-phytochemicals aqukethwe ku-broccoli aye ahlotshaniswa nomngcipheko wokunciphisa umdlavuza. Ngokuvamile, ama-flavonoids afana ne-quercetin e-broccoli ayaziwa ngamakhono awo amakhulu okulwa ne-antioxidant okwenza lokhu "ukudla okuphezulu" kudingeke kudle ukuvuselelwa kokuzivocavoca nokulungisa imisipha.

5 - Amajikijolo: Nciphisa Ukuzivocavoca Ukuvuthwa Okungokwemvelo

Ngokwezibalo ezintathu zokungenelela ezibikezelwe yi -National Institutes of Health, "i-quercetin ayitholakali ngokudla okuqukethe amajikijolo futhi ikhombisa ukuthi kungaba yi-biomarker enhle yezithelo nemifino ngokudla ngokujwayelekile." Phakathi nezifundo zesifundo sesibili zadla ama-bilberries angu-100g, ama-currants amnyama, nama-lingonberries ngosuku nangemva kwezinyanga ezimbili kuboniswe ukwanda kwe-50% emazingeni e-blood quercetin. Ukwengeza amajikijolo ekudleni kwethu kwansuku zonke kunikeza ama-antioxidants kanye nokuvikelwa kwezifo kanye nekhono elithuthukisiwe lokunciphisa ukuvuvukala kokuzivocavoca. Ufuna ukuzizwa usebenza kangcono kokuthunyelwe? Jabulela amajikijolo ahlukahlukene ngokugwedeza, nge-oatmeal, egxiliwe nge-yogurt, noma ukudla ngaphandle kwesandla ukuze uthole amandla e-antioxidant yemvelo!

_Imithombo

_{I-International Journal of Medicine Preventative, Umphumela wamaviki ayisishiyagalombili we-Quercetin Supplementation ekusebenzeni kokuzivocavoca, ukulimala kwemisipha kanye nomzimba womzimba ku-Male Badminton Players, uPooya Daneshvar et al., 4/13}

_{I-International Journal of Medicine Preventative, i-Quercetin supplementation ayifuni ukwenza umsebenzi wokuzivocavoca umzimba nokubunjwa komzimba kubasakazi abasha abasha, uDarvishi L et al., 4/13}

_{I-International Journal of Medicine Preventative, Imiphumela ye-quercetin supplementation ekubunjweni komzimba, ukuzivocavoca ukusebenza kanye nokulimala kwemisipha kwabadlali, i-Askari G et al., 1/13}

_{I-Journal of Research and Scientific Medical, Ingabe i-quercetin ne-vitamin C yenza ngcono ukuvivinya umzimba, ukulimala kwemisipha nokubunjwa komzimba kubadlali besilisa ?, Gholamreza Askari et al., 4/12}

_{I-American Journal of Clinical Nutrition, Flavonoids: ukubuyekezwa kwezinqubo ezenzekayo zokusebenza kanye nezinhlelo zokusebenza ezingenzeka, uRobert J Nijveldt et al., 2001}

_{I-American Journal of Clinical Nutrition, Izithelo nemifino ekuvimbelweni kokulimala kwamakhemikhali, uRonald L Prior, 2003}

_{I-Bio Med Central Nutrition Journal, i-Apple phytochemicals kanye nezinzuzo zabo zezempilo, uJeanelle Boyer et al., 5/12/04}

_{I-National Onion Association, i-Onion Health Research, ngo-2011}

_{I-Journal Yokudla Ukubunjwa Nokuhlaziywa, Okuqukethwe kwe-ascorbic acid, i-quercetin, i-kaempferol kanye nama-phenolics angama-broccoli ezentengiselwano, E. Koh et al., 1/26/09}

_{I-US National Library of Medicine, Izikhungo Zikazwelonke Zempilo, Ukutholakala kwe-quercetin ye-quercetin evela emajikijolo nokudla, u-Erlund I et al., 2006}