Ichi ndi flavonoid chomwe chimalepheretsa ukalamba wa maselo a epidermal, kotero aliyense amene akufuna kusunga khungu lachinyama sagwedezeka kuti apeze kumene quercetin ili ndi zambiri, ndipo zakudya ziti ziyenera kuphatikizidwa mu zakudya zawo kuti zikhale ndi thupi.
Kodi mankhwala ali ndi quercetin?
Udindo wapamwamba pa mndandanda wa mankhwala omwe ali ndi quercetin ndi buckwheat, wakuda ndi wobiriwira tiyi , lovage, maapulo ndi capers. Muli momwemo mudzapeza ndalama zambiri, choncho akatswiri amalimbikitsa kuti azigwiritsa ntchito nthawi zonse, mwachitsanzo, m'malo mwa khofi ndi kapu, kapena kudya apulo imodzi patsiku.
Ndizophatikizapo kuwonjezera pazamasamba zamtundu uliwonse, anyezi wofiira, broccoli, tomato a mitundu yosiyanasiyana ndi masamba obiriwira, amathanso kutchula mankhwala omwe ali ndi flavonoid iyi. Musaiwale kuti munthu wamkulu akakhala, amafunika kwambiri kuti azikhala ndi khungu lachikopa, poyang'ana pa lamuloli, ndipo wina ayenera kuwerengera mlingo wa tsikulo. Izi zikutanthauza kuti, zaka makumi awiri ndi zisanu ndi ziwiri zapitazo zimakhala zokwanira kudya 1 apulo kapena gawo la letesi ndi tomato patsiku, ndipo zaka 35 mpaka 40 sizikhala zosavuta kuwonjezera pa mphesa zomwezo, pogwiritsa ntchito nthawi ziwiri mu 10-12 masiku.
Cranberries, blueberries ndi rowan zipatso - ndicho chomwe quercetin chili muzambiri. Choncho, m'dzinja ndi m'chilimwe, musakhale aulesi kwambiri kugula kapena kusonkhanitsa zipatso zanu nokha, mwa kudya 100-150 g okhawo, mutenga nthawi iliyonse ya flavonoid.
Kugwiritsa ntchito quercetin
Kuwonjezera pa kuchepetsa ukalamba wa maselo a khungu, izi zimathandiza kuchepetsa kuchuluka kwa cholesterol m'magazi , choncho zimakhala zothandiza kudya zakudya zomwe zili ndi amuna ndi akazi oposa 35-40 omwe ali pangozi. Ndikofunikira kuti mupeze mlingo woyenera wa flavonoid ndi omwe amachita nawo maseĊµera, popeza mankhwalawa amathandiza kubwezeretsa ziwalo zomangira thupi, kupulumutsa munthuyo ku chitukuko cha matenda monga nyamakazi.
Phindu lopanda kukayikira lidzabweretsedwa ndi quercetin ndi iwo amene amayesa kusamalira mkhalidwe wa mitsempha yawo ya magazi, pamene imalimbitsa makoma awo, amawapangitsa kukhala otsika kwambiri.
Kuti afotokoze mwachidule, aliyense ayenera kudziwa kuti omwe akufuna kusunga achinyamata, kukhala ndi moyo wabwino komanso kukhala ndi moyo kwa zaka zambiri, ayenera kubwezeretsa zakudya zawo, ndi kuwonjezerapo zakudya zomwe tazitchula pamwambapa, zomwe zimakhala ndi quercetin zambiri, zidzakhala zanzeru.