Quercetin wani flavonoid ne da ake samu a cikin abinci da shuke-shuke daban-daban. Ana samun wannan pigment na shuka a cikin albasa. Ana kuma samuwa a cikin apples, berries da sauran tsire-tsire. Gabaɗaya magana, zamu iya cewa quercetin yana cikin 'ya'yan itatuwa citrus, zuma, kayan lambu masu ganye, da sauran nau'ikan kayan lambu iri-iri.
Quercetin yana da tasirin antioxidant da anti-mai kumburi. Don haka, yana iya taimakawa wajen daidaita matakan sukari na jini da hana cututtukan zuciya. Har ila yau yana da amfani wajen kashe kwayoyin cutar daji kuma yana taimakawa wajen maganin cututtukan kwakwalwa. Yayin da quercetin na iya karewa daga ciwon daji, arthritis, da ciwon sukari, ba shi da tushen kimiyya.
Binciken farko akan quercetin da goyon bayansa ga lafiyar rigakafi da lafiyar zuciya yana da alƙawarin.
Za mu sanar da ku cewa ainihin adadin samfurin ya dogara da tsari, ƙarfi da alamar kari na quercetin. Koyaya, shawarar gabaɗaya ita ce a ɗauki kari biyu na quercetin kowace rana. Bugu da kari, zaku iya karanta umarnin kowane samfur don ƙayyade adadin da za ku yi amfani da shi. Don amfani da kari na quercetin, wasu nau'ikan suna ba da shawarar yin amfani da ruwa saboda yana taimakawa samfurin narkewa cikin sauri. Suna kuma buƙatar ku ɗauki wannan ƙarin a tsakanin abinci. A ƙarshe, tasirin kowane samfurin alama ya bambanta. Sabili da haka, kafin siyan, ya kamata ku bincika ƙarfin ƙari. Hanya mafi sauƙi don koyo game da ingancin samfur shine karanta bita akan Amazon.
Ƙarin farashin ya dogara da ƙarfi, ingancin sinadarai, da alama. Don haka, yakamata kuyi bincike mai zurfi kafin siyan. Kuna iya samun ingantaccen kayan abinci na quercetin akan farashi mai araha. Don haka, babu buƙatar wuce kasafin kuɗi kafin siyan samfur. Duk da haka, ya kamata kuma a tuna cewa samfurin asali ba zai iya zama mai arha ba.
Hakazalika, kari akan kari ba garantin inganci ba. Bayan ya faɗi haka, yana da kyau koyaushe a je don inganci fiye da yawa. Duk da haka, tare da yawancin kari na quercetin a kasuwa, yana iya zama da wuya a sami samfurin da ya dace kuma mai araha. Sabili da haka, muna kuma ƙoƙarin gabatar muku da manyan samfuran inganci guda 3 a farashi masu dacewa. Don ƙarin bayani, zaku iya duba bitar phen q.
Mutane da yawa ba sa cinye adadin da aka ba da shawarar na 'ya'yan itatuwa da kayan marmari a cikin abincinsu. Don haka, hanyar da za a sake dawo da abubuwan da ba a yi amfani da su ba da kuma maganin antioxidant shine a dauki karin kayan yau da kullum. Duk da haka, lokacin da kuka ɗauki kari da yawa na quercetin, abubuwa na iya zama mara kyau. Don haka dole ne ku bi shawarar yau da kullun kuma kuna da kyau.
Yawancin lokaci, quercetin na iya samun sakamako mai sauƙi kamar ciwon kai da ciwon ciki. Wannan yana faruwa lokacin da kuka ɗauki samfurin akan komai a ciki. Har ila yau, idan kuna shan magungunan magani, ya kamata ku duba tare da likitan ku kafin ku fara ƙara quercetin zuwa tsarin ku. Wannan saboda hulɗar miyagun ƙwayoyi a cikin jiki na iya haifar da lahani maras so. Ƙarin amfani da babban allurai na quercetin fiye da gram ɗaya a kowace gram na iya haifar da cutar koda.
Wasu abinci sun ƙunshi quercetin. Waɗannan abincin sun haɗa da barkono mai launin rawaya da kore, albasa ja da fari, da albasa. Bugu da ƙari, wasu kayan abinci masu mahimmanci waɗanda ke ɗauke da matsakaicin adadin quercetin sune bishiyar asparagus, cherries, jan apples, broccoli, tumatir, da inabi ja. Hakazalika, blueberries, cranberries, Kale, raspberries, jajayen latas, ruwan shayi na baki, da koren shayi sune kyawawan tushen quercetin.
Ee, quercetin yana da wasu sunaye da yawa. A wasu lokuta ana kiran Quercetin a matsayin tsantsa bioflavonoid, bioflavonoid concentrate, da citrus bioflavonoids. Akwai wasu sunaye, amma waɗannan sune sanannun sunaye waɗanda zaku iya kiran su quercetin. Hakanan zaka iya amfani da gummies na abinci azaman kari na abinci.
A matsakaici, mutum yana samun 10 zuwa 100 MG na quercetin kowace rana daga tushen abinci na yau da kullun. Duk da haka, wannan ya canza da yawa. Don haka, dole ne a sanya ido sosai kan abincin mutum don sanin ko abincin mutum yana da ƙarancin quercetin.
Bugu da kari, bincike ya nuna cewa a mafi yawan lokuta, ba ka samun isasshiyar quercetin daga abincinka na yau da kullun. Me yasa wannan? Yanayin mu! Ba komai a ina kuke domin akwai masu ra'ayin 'yanci a duk inda kuka hadu. Lamarin ya ma fi muni ga waɗanda ke zaune a wurare marasa galihu inda za a iya samun taba, magungunan kashe qwari da mercury (ƙarfe mai ƙarfi).
Free radicals suna ko'ina saboda ana samun su a cikin yanayi. Don haka ko a ina kake zama, zaka iya shakar su. Amma mafi muni ga waɗanda ke zaune a inda ake amfani da taba da magungunan kashe qwari, yayin da suke shakar ƙarin radicals.
Don haka, waɗannan radicals na kyauta zasu iya rushe jikin ku kuma su rage tsarin garkuwar ku. Don haka wata hanya ta yaƙi da barnar da ƴan tsatsauran ra'ayi ke haifarwa ita ce cin abinci mai kyau da ke da wadatar antioxidants. Abincin lafiya yana nufin abinci mai gina jiki, wato, abincin da ba ya ƙunshi magungunan kashe qwari. Don haka ta yaya za ku ci lafiya yayin da samun damar cin abinci mara maganin kashe kwari yana kusa da ba zai yiwu ba? Domin ba ka noman abincin ka. Don haka, kuna buƙatar ɗaukar ƙarin quercetin don taimaka muku yaƙi da radicals kyauta da samar da sauran fa'idodin abinci mai gina jiki da lafiya. Ka tuna, quercetin shine antioxidant.
Wasu masu amfani da quercetin suna cinye wannan samfurin don guje wa alamun rashin lafiyar jiki. Bugu da ƙari, akwai shaidar da ke tallafawa tasirin antiallergic na quercetin. Koyaya, wasu mutane suna rashin lafiyar wasu abubuwan quercetin. Don haka, ana buƙatar ƙarin bincike don ganin ko amfanin abubuwan da ake amfani da su na quercetin sun fi illa. Kafin siyan kari na quercetin na ganye, yi magana da likitan ku, bincika kayan aikin da kanku, kuma zaɓi kari na hypoallergenic.
Wasu bincike akan quercetin sun nuna cewa wannan flavonoid na iya taimakawa wajen saurin farfadowa bayan motsa jiki. A cikin wani bincike na musamman, wasu 'yan wasan da suka dauki quercetin bayan motsa jiki an gano su dawo da sauri fiye da wani rukuni. Bugu da ƙari, wasu masu bincike sun yi imanin cewa quercetin na iya rage kumburi da damuwa na oxidative bayan motsa jiki, don haka ya gaggauta farfadowa a cikin sauran jiki.
Wani lokaci da suka wuce, wasu masu bincike sun gudanar da nazarin ad hoc a cikin bututun gwaji da kuma samfurin dabba. Bincike ya nuna cewa quercetin na iya samun maganin ciwon daji. Duk da yake waɗannan sakamakon suna da ban sha'awa, yana da mahimmanci don gudanar da gwaje-gwajen ɗan adam mafi girma. Domin bincike bai cika ba, yana da mahimmanci a tuntuɓi likitan ku kafin amfani da kari na rigakafin ciwon daji.
Kamar yadda yake tare da ciwon daji, wasu bincike sun nuna cewa quercetin na iya taimakawa wajen rage farkon cutar Alzheimer. Sakamakon quercetin yana bayyana musamman a farkon da kuma tsakiyar matakan cutar. Duk da haka, ba a gudanar da binciken akan mutane ba, amma akan beraye. Don haka, ana buƙatar yin bincike a waɗannan fagage don cin gajiyar fa'idar quercetin ga lafiya.
Yawancin quercetins sun ƙunshi bromelain saboda yana taimakawa haɓaka tasirin quercetin. Bromelain wani enzyme ne na halitta wanda ke faruwa da yawa a cikin tushen abarba. Wannan enzyme mai narkewar furotin yana haɓaka sha na quercetin ta hanyar hana prostaglandins, wanda kuma aka sani da sinadarai masu kumburi. Musamman, quercetin bromelain kanta yana rage kumburi. Saboda bromelain shine mai haɓaka shayarwar quercetin, jiki ba zai iya sha shi da kyau ba kuma yana cikin yawancin kari na quercetin. Wani abu kuma da zaku iya ƙarawa a cikin abubuwan da kuke buƙata don sauƙaƙe quercetin don narkewa shine bitamin C.
Za mu iya samun quercetin a cikin nau'i biyu: rutin da nau'in glycoside. Quercetin glycosides kamar isoquercetin da isoquercitrin sun bayyana sun fi samuwa. Hakanan ana shayar da shi da sauri fiye da quercetin aglycone (quercetin-rutin).
A cikin binciken daya, masu bincike sun ba wa mahalarta 2,000 zuwa 5,000 milligrams na quercetin a kowace rana, kuma ba a ba da rahoton mummunan halayen ko siginoni masu guba ba. Gabaɗaya, quercetin yana da lafiya ko da a manyan allurai, amma ƙananan illa kamar tashin zuciya, matsalolin narkewar abinci, da ciwon kai na iya faruwa idan an sha cikin allurai masu yawa. Hakanan ku sani cewa yawan adadin quercetin na iya haifar da matsalolin koda.
Yaronku na iya shan quercetin. Duk da haka, adadin ya kamata ya zama rabin adadin da za ku ba wa babba. Yawancin samfuran suna da umarnin sashi da aka rubuta akan su, kuma suna iya cewa "18+" ko "yara." Wasu nau'ikan suna ba da quercetin a cikin nau'in gelatin, suna sa shi ci ga yara. Hakanan yana da mahimmanci a tuntuɓi likitan yara kafin ba da quercetin ga yara don hana rikitarwa.
Quercetin yana da lafiya ga kowa a allurai na yau da kullun. Duk da haka, akwai ɗan bincike kan yadda kari na quercetin ke shafar mata masu ciki ko masu shayarwa. Idan ya tsananta ciwon kai, ko kuma kun fuskanci ciwon kai ko wani tasiri, kuna buƙatar daina amfani da shi. Wani lokaci yana iya zama saboda alamar da kuka mallaka.