Quercetin: Cov tshuaj tiv thaiv Antioxidant rau cov leeg

1 - Quercetin Reduces O

Quercetin yog ib qho kev tshawb fawb feem ntau cov antioxidant bioflavonoids thiab ntawm cov khoom noj muaj npe ntawm cov kev pabcuam kev noj qab haus huv-ntau pabcuam niaj hnub no. Muaj ntau tshaj li 6000 cov khoom flavonoids rau hnub nrog quercetin ua rau ibyam rau kev tiv thaiv antioxidant thiab tau mus rau ntau cov kev pabcuam kev noj qab haus huv. Quercetin yog ib txwm tshwm sim hauv ntau hom khoom noj cog, txiv hmab txiv ntoo thiab zaub nrog. Antioxidants pab lub cev los ntawm tshem cov co toxins, txo qhov mob thiab txo qis cellular thiab nqaij mos. Ntau tus neeg ncaws pob tau ntxiv cov quercetin supplementation los txhim kho cov mob ntawm cov leeg mob los ntawm lawv cov kev ua haujlwm thiab txhua yam kev ua kis las zoo. Cov ntawv xov xwm tshwj xeeb tshaj tawm tab sis cov kev tshawb fawb tseem tsis tau muaj kev sib tw mus rau cov leeg zoo dua qub, tab sis lwm qhov kev tshawb fawb tseem ceeb tshaj plaws. kev tshawb fawb yog txuas ib qho tsuas yog muaj roj oxidation (hlawv) muaj peev xwm. Tag nrho cov khoom zoo nyeem, tab sis raws li kev tshawb fawb, nws yuav siv sij hawm los sau thiab kos cov kev txiav txim siab. Peb tau kawm quercetin yog ib qho txaus antioxidant nrog rau tej zaum yuav muab cov kev pabcuam los kho mob rau cov tawv nqaij mob thiab lwm cov kev pabcuam kev noj qab haus huv. Vim tias cov tshuaj yog ib qho kev twv rau kev ua kom zoo thiab feem ntau yog ib qho khoom siv kim heev, noj quercetin-nplua nuj cov khoom noj ua rau qhov kev txiav txim siab tshaj plaws kom paub meej cov kev pabcuam antioxidant. Ua tibzoo saib cov zaub mov hauv qab no uas muaj siab ntau ntawm quercetin.

2 - Cov txiv ntoo muaj Quercetin ntau ntau

Raws li Bio Med Central Nutrition Journal "txiv apples muaj ntau yam phytochemicals, nrog rau quercetins ... uas muaj cov antioxidants." Cov kua txiv yog ib qhov tseem ceeb ntawm bioflavonoids tshwj xeeb tshaj yog quercetin. Kev lom zem antioxidant qhov tseeb txog txiv apples: 23% ntawm cov txiv hmab txiv ntoo flavonoids uas siv hauv Teb Chaws Asmeskas los ntawm cov txiv hmab txiv ntoo uas piav ntau dua ntawm quercetin nyob rau hauv pejxeem ua tsaug rau tus neeg tau txais kev pab. Nws pom hais tias los ntawm kev paub ntawm cov txiv hmab txiv ntoo nyob rau hauv quercetin los yog cov tib neeg cia li txaus siab rau lawv cov kua hauv ib hnub kom tus kws kho mob tawm, kev noj qab haus huv cov kev noj qab haus huv ntawm cov "khoom noj khoom haus" no muaj thoob plaws. Nws tsis xav tias cov txiv apples zoo siab rau daim ntawv teev cov khoom noj khoom haus rov qab ua tiav.

3 - Dos Muaj Cov Concentrations ntawm Quercetin

Raws li kev tshawb nrhiav Kev Noj Qab Haus Huv Kev Noj Qab Haus Huv, "raws li cov kev tshawb fawb ntawm tus poj huab tais University ntawm Belfast, Ireland thiab Wageningen Agricultural University, cov ntsiab lus ntawm quercetin hauv dos yog kwv yees li ntawm 22.40 mg thiab 51.82 mg ib nrab tsuas dos (100 gram ). "Leej twg zov txog" ua pa ua tsis taus pa "thaum muaj kev tiv thaiv siab ntsws siab nrog kev noj qab haus huv rau kev txhawj xeeb? Noj zaub puv ntawm bioflavonoids kom qeeb thiab kho cov ntaub so ntswg puas suab zoo li kev lag luam zoo. Load up salsa tshiab nrog ib tug tag nrho cov dos thiab lub zog li ntawd lub cev mus tua ce hws inflammation txoj kev ntsim!

4 - Broccoli Muaj Quercetin: Ib qho Superior Bioflavonoid

Raws li Cov Phau Ntawv Teev Tseg Cov Khoom Noj thiab Kev Ntsuas, "Bahorun li al. (2004) tau tshaj tawm hais tias quercetin qib tau txog tsib zaug siab dua kaempferol theem hauv zaub cob pob. "Ob quercetin thiab kaempferol ob leeg bioflavonoids lawm tshwm sim hauv zaub cob pob. Broccoli cia li tshwm sim los ua ib qho ntawm feem ntau uas tau noj "khoom noj khoom haus" hauv Tebchaws Meskas. Phytochemicals muaj nyob rau hauv zaub cob pob tau txuas rau txo kev pheej hmoo ntawm mob cancer. Feem ntau, flavonoids zoo li quercetin hauv broccoli paub txog lawv cov peev xwm ua kom muaj peev xwm ua tau qhov "super food" yuav tsum tau noj kom rov ua kom qoj ib ce thiab mob leeg.

5 - Berries: Txo Cov Kws Txob Ua Ntej Lawm

Raws li cov kev tshawb fawb txog 3 lub tswv yim qhia los ntawm National Institutes of Health, "quercetin yog bioavailable los ntawm cov khoom noj uas muaj cov txiv hmab txiv ntoo thiab qhia tias nws yog ib qho zoo biomarker ntawm txiv hmab txiv ntoo thiab zaub noj kom tsawg." Nyob rau hauv cov kev kawm thib ob siv 100g ntawm bilberries, dub currants, thiab lingonberries ib hnub thiab tom qab 2 lub hlis tsom ib 50% nce nyob rau hauv cov ntshav quercetin theem. Tsuas ntxiv berries rau peb txhua hnub kom txais cov tshuaj antioxidants thiab kev tiv thaiv kab mob thiab kev ua kom zoo dua kom txo qhov mob hawb pob. Koj puas xav kom muaj kev ua haujlwm zoo dua? Txaus siab rau ntau hom berries hauv shakes, nrog oatmeal, stirred hauv yogurt, los yog noj mov ntawm tes rau lub ntuj antioxidant boost!

_{Cov chaw}

_{Thoob Ntiaj Teb Cov Tshuaj Tiv Thaiv Cov Tshuaj Tiv Thaiv, Kev Nyuaj Siab ntawm Yim Phaus ntawm Quercetin Supplementation rau Kev Ua Si, Nqaij Ua Rau Lub Cev thiab Lub Cev Nqaij hauv Txiv Neej Badminton Players, Pooya Daneshvar li al., 4/13}

_{International Journal of Preventative Medicine, Quercetin supplementation tsis ua kom qoj ib ce thiab kev cev nqaij daim tawv hauv cov poj niam hluas hauv swimmers, Darvishi L li al., 4/13}

_{International Journal of Preventative Medicine, Cov teebmeem ntawm quercetin supplementation rau ntawm lub cev muaj pes tsawg leeg, kev ua kom ib ce thiab cov leeg mob indices hauv ncaws pob, Askari G et al., 1/13}

_{Journal of Research thiab Medical Sciences, puas quercetin thiab vitamin C txhim kho qhov kev ua tau zoo, mob nqaij, thiab muaj pes tsawg lub cev hauv cov tub ntxhais hluas ncaws pob ?, Gholamreza Askari et al., 4/12}

_{Cov Ntawv Tshaj Tawm Txog Cov Ntawv Qhia Txog Kev Noj Qoob Loos (American Journal of Clinical Nutrition), Flavonoids: Kev ntsuam xyuas txog cov qauv ntawm kev txiav txim thiab kev siv qee zaum, Robert J Nijveldt li al., 2001}

_{Cov Ntawv Tshaj Tawm Txog Mis Kas Cov Khoom Noj Khoom Haus, Cov Txiv hmab txiv ntoo thiab zaub hauv kev tiv thaiv ntawm kev puas hlwb cellid, Ronald L Prior, 2003}

_{Bio Med Central Nutrition Journal, Kua Phytochemicals thiab lawv cov txiaj ntsim kev noj qab haus huv, Jeanelle Boyer li al, 5/12/04}

_{Lub Koom Haum Hauv Teb Chaws Hauv Teb Chaws, Kev Tshawb Fwm Kev Noj Qab Haus Huv, 2011}

_{Phau Teev Cov Khoom Noj thiab Kev Ntsuas, Cov ntsiab lus ntawm ascorbic acid, quercetin, kaempferol thiab tag nrho phenolics nyob rau hauv cov zaub mov broccoli, E. Koh et al., 1/26/09}

_{Teb Chaws Asmeskas Lub Tsev Qiv Ntawv Tshuaj Kho Mob, Lub Teb Chaws Hauv Tebchaws ntawm Kev Noj Qab Haus Huv, Bioavailability ntawm quercetin los ntawm cov txiv hmab txiv ntoo thiab kev noj haus, Erlund I, 2006}