Kada ku ƙyale lafiyar ku tare da rigakafi mai ƙarfi a cikin hunturu

Kada ku ƙyale lafiyar ku tare da rigakafi mai ƙarfi a cikin hunturu

Kamar yadda Real Simple ta buga, masana sun ba da shawarar haɗa quercetin, wani fili na shuka da ake samu a cikin nau'ikan abincin da aka saba da shi wanda zai taimaka wa tsarin garkuwar jikin ku ya bunƙasa, kawar da mura da mura tare da inganta lafiyar gaba ɗaya.

Lokacin da ya zo ga ma'anar abin da ke sa abinci lafiya, da yawa sun juya zuwa macronutrients (carbohydrates, fats, da protein) da micronutrients (bitamin da ma'adanai). Amma idan ya zo ga shuke-shuke, gidajensu na gina jiki suna da zurfi sosai godiya ga mahadi na shuka - wanda ake kira phytochemicals, phenolic mahadi da polyphenols, ko phytonutrients. Akwai fiye da mahadi na shuka 8000 a halin yanzu da masana kimiyya suka sani, kowannensu yana da fa'idodinsa na musamman ga lafiyar ɗan adam. Quercetin ya shiga cikin rukunin flavonol na rukunin flavonoid kuma yana ɗaya daga cikin mafi yawan binciken kimiyya.

Amfanin lafiya

Duk abubuwan da ake amfani da su na phytonutrients, ciki har da quercetin, sune antioxidants masu ƙarfi, wanda ke nufin suna taimakawa rage kumburi a cikin jiki da kuma kawar da radicals masu cutarwa, waɗanda ba su da ƙarfi waɗanda za su iya haifar da babbar illa ga ƙwayoyin lafiya, wanda zai iya haifar da mutuwar salula ko mutuwa.

Bincike ya kuma nuna cewa quercetin yana da ban mamaki antibacterial, antiviral, antimicrobial, da kuma warkar da raunuka, wanda ke taimakawa wajen bunkasa tsarin rigakafi. An nuna shi don kare kariya daga nau'in ciwon sukari na 2, arthritis, da cututtukan zuciya. Akwai ma wasu shaidun da ke nuna cewa yana ɗauke da Properties na neuroprotective a duk tsawon rayuwa, daga kariya daga cututtukan ƙwayoyin cuta a cikin yara zuwa cutar Alzheimer a cikin manya.

Yawan shawarar

Adadin quercetin da jikin ku ke buƙata kowace rana ya dogara da abubuwa daban-daban, amma yawanci tsakanin 250 zuwa 1000 milligrams a kowace rana zai taimake ku girbe duk amfanin lafiyar quercetin ya bayar. Anan akwai wasu manyan hanyoyin quercetin na musamman:

1. Albasa jajayen

Duk albasa suna dauke da quercetin, amma jajayen albasa suna samar da kashi mafi girma na phytonutrients tare da kimanin 45 MG na quercetin a cikin karamin albasa daya.

2. tuffa

Apples suna cike da fiber da bitamin C mai haɓaka rigakafi, da kuma matsakaicin matsakaicin apple guda ɗaya ya ƙunshi MG 10 na burin ku na yau da kullun na quercetin. Amma dole ne a kula kada a kwasfa apples, saboda kujeru biyu suna da yawa a cikin kwasfa.

3. Buckwheat

Buckwheat wani hatsi ne mai daɗi wanda ba shi da alkama kuma yana cike da abubuwan gina jiki, irin su bitamin thiamine, niacin, folic acid, riboflavin, da B6. Akwai 36 MG na quercetin a cikin kofi daya.

4. Koren shayi

Koren shayi yana da girma sosai a cikin phytonutrient epigallocatechin-3 gallate (EGCG), wanda aka ce yana ɗaya daga cikin mahimman abubuwan gina jiki da ke da alhakin amfani da magani na tarihi na koren shayi, yana taimakawa wajen kiyaye ƙwayar cholesterol da sukarin jini.

5. kabeji

Kowane kofi na kabeji wanda ba a dafa shi ya ƙunshi 23 MG na quercetin.

6. Blueberry

Blueberries, ko blueberries, sun ƙunshi mahadi na tsire-tsire masu hana kumburi quercetin da anthocyanins, wanda ya ƙunshi har zuwa 14 MG na quercetin a kowace kofi.

7. Brokoli

Broccoli shine tushen tushen quercetin, tare da kowane ƙaramin kwano na ɗanyen broccoli mai ɗauke da 14 MG.

8. pistachio

Pistachios an san yana da wadata musamman a cikin nau'ikan sunadarai iri-iri, ciki har da beta-carotene, lutein, zeaxanthin, anthocyanins, kuma ba shakka, quercetin. Kofi ɗaya na pistachios zai iya ƙunsar har zuwa 5 MG na quercetin.

A sihiri sakamako na turmeric shayi a rasa nauyi