Vitamin P ko bioflavonoids: bayanin, tushe, kaddarorin

Vitamin

1K 0 27.04.2019 (bita ta ƙarshe: 02.07.2019)

A karo na farko a cikin 1936, masanan sun gano cewa abin da aka samo daga zest na lemun tsami yana da halaye da yawa fiye da tasirin asirin asorbic. Kamar yadda ya juya, wannan yana faruwa ne saboda bioflavonoids da ke ciki, wanda, a ƙarƙashin wasu halaye, na iya maye gurbin ascorbic acid a cikin jiki. Wadannan abubuwa ana kiransu da bitamin P, daga Ingilishi "permeability", wanda ke nufin shiga ciki.

Rukuni da nau'ikan bioflavonoids

A yau akwai babban nau'in bioflavonoids, sama da 6000. Za a iya rarraba su da sharaɗi zuwa yanayi har huɗu:

• proanthocyanidins (wanda aka samo a mafi yawan tsire-tsire, busassun jan giya na inabi, inabi tare da tsaba, itacen marit na marine);
• quercetin (wanda aka fi sani da aiki, shine babban jigon sauran flavonoids, yana taimakawa rage kumburi da alamun rashin lafiyan);
• citrus bioflavonoids (sun hada da rutin, quercitrin, hesperidin, naringin; taimako da cutar jijiyoyin jini);
• Green polyphenols (wakilin cutar kansar).

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Nau'in bioflavonoids:

1. Rutin - yana da tasiri a kan cututtukan herpes, glaucoma, cututtukan da ke cikin raɗaɗɗen jini, yana daidaita yanayin jini, aikin hanta, yana jurewa sosai tare da ciwon gout da arthritis.
2. Anthocyanins - kula da lafiyar ido, hana daskarewar jini, hana ci gaban osteoporosis.
3. Hesperidin - yana taimaka wajan sanyin tasirin al’ada, yana karfafa ganuwar jijiyoyin jini, yana kara karfinsu.
4. Ellagic acid - yana kawar da aikin 'yanci kyauta da carcinogens, wakilin anti-cancer ne.
5. Quercetin - yana wanke hanta, yana rage cholesterol. Yana da sakamako mai kumburi, yana ƙarfafa jijiyoyin jini. Theara tasirin kwayoyi don ciwon sukari, yana kashe ƙwayoyin cututtukan herpes, cutar shan inna.
6. Tannins, catechin - hana lalata collagen, ci gaban ƙwayoyin kansa, taimaka tsarkake hanta.
7. Kaempferol - mai amfani ga jijiyoyin jini da hanta, yana da tasirin danniya akan ƙwayoyin kansa.
8. Naringin - yana taimakawa rage barazanar ido da zuciya cikin ciwon suga. Yana tallafawa lafiyar zuciya da jijiyoyin jini.
9. Genistein - yana rage saurin kwayar cutar kansa, yana karfafa zuciya da jijiyoyin jini, yana tallafawa lafiyar namiji da mace, gami da tsarin haihuwa.

Aiki a jiki

Bioflavonoids suna da tasiri mai yawa na amfani a jiki:

• Thearfafa ganuwar jijiyoyin jini, ƙara haɓaka.
• Yana hana raunin bitamin C.
• Yana daidaita matakan sukari.
• Yana dawo da lafiyar gasa.
• Inganta aikin gani.
• Rage haɗarin bugun jini da bugun zuciya.
• Yana da abubuwan kare kumburi.
• Yana ƙarfafa aikin jima'i.
• Performanceara aiki da haɓaka walwala.

Abun cikin abinci

Ya kamata a tuna cewa duk wani maganin zafi, walau daskarewa ko dumama, yana lalata bioflavonoids.

Mutanen da ke fama da jarabar nicotine suna da rashi musamman a cikin su.

Ana samun Vitamin P ne kawai a cikin abincin tsirrai. Teburin yana ba da jerin 'ya'yan itace,' ya'yan itatuwa da kayan marmari tare da adadi mai yawa na bioflavonoids a cikin abun da ke ciki.

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Bukatar yau da kullun (umarnin don amfani)

Bioflavonoids ba a haɗa su cikin jiki da kansu ba, don haka yana da mahimmanci a kula da amfani da su na yau da kullun. Ana buƙatar buƙatar su ta shekaru, jinsi, motsa jiki, abinci:

1. An shawarci maza sama da 18 su sha 40 zuwa 45 MG na yau da kullun. Idan akwai rashi a cikin abincin kayan lambu da 'ya'yan itatuwa, an tsara karin tushen bitamin, gami da tsarin kari.
2. Mata sama da 18 suna buƙatar matsakaicin 35 MG. kowace rana tare da motsa jiki matsakaici.
3. An shawarci yara su sha 20 zuwa 35 MG. bioflavonoids dangane da halayen abincin.
4. 'Yan wasa tare da horo na yau da kullun ya kamata su ninka abincin yau da kullun na bitamin, zuwa 100 MG. kowace rana.

Bioflavonoid kari

Suna	Maƙerin kaya	Sashi, MG	Sakin saki, inji mai kwakwalwa.	farashi, goge	Shiryawa hoto
Rutin	Thompson	500	60	350
Ungiyar Diosmin	Life bitamin	500	60	700
Quercetin	Tsarin Jarrow	500	100	1300
Isoflavones tare da genistein da daidzein	Solgar	38	120	2560
Asalin lafiya	Pycnogenol	100	60	2600

Kalli bidiyon: Most Women Are Missing This Vitamin P (Janairu 2025).