Regrat: Potencialne Koristi, Odmerjanje In Neželeni Učinki

2024 Avtor: Cecilia Ryder | [email protected]. Nazadnje spremenjeno: 2023-12-17 14:23

Regrat se znanstveno imenuje Taraxacum officinale. Niso samo nadležni plevel, ki stoji na vašem dvorišču. V tradicionalni medicini je bilo znano, da so jih uporabljali zaradi njihovih zdravilnih lastnosti.

Študije na živalih kažejo, da lahko regrat pomaga pri zdravljenju diabetesa (1). Več raziskav osvetljuje možne koristi regrata za zdravje, vključno z bojem proti vnetjem in raku.

Tu bomo raziskali različne načine, kako lahko ta cvet pomaga pri promociji vašega zdravja in dobrega počutja.

Kazalo

• Kakšne so možne zdravstvene koristi regrata?
• Kakšen je prehranski profil * regrata?
• Kako jesti regrat
• Kako pripraviti regratov čaj
• Kateri je idealen odmerek regrata?
• Ali imajo regrat neželene učinke?

Kakšne so možne zdravstvene koristi regrata?

Bioaktivne spojine v regratu lahko pomagajo v boju proti vnetjem in celo raku. Prav tako lahko pomagajo znižati raven sladkorja v krvi. Njihova vsebnost kalcija in vitamina K lahko okrepi kosti, vendar vsebnost železa pomaga preprečiti anemijo.

1. Lahko pomaga v boju proti vnetjem

Ugotovljeno je bilo, da imajo celice, obdelane z regratovimi spojinami, nižjo stopnjo vnetja. Polisaharidi iz regrata imajo protivnetne in antioksidativne lastnosti, ki imajo v tem pogledu obetavno vlogo (2).

Regrat deluje tako, da zmanjša nastajanje protivnetnih citokinov, ki so spojine, ki običajno sodelujejo pri vnetju telesa (3).

V drugi študiji, ki je vključevala miši z vnetjem pljuč, je bilo ugotovljeno, da je vnos regrata (Taraxacum mongolicum, pridelan na Kitajskem) izboljšal stanje (4).

2. Lahko zmanjša tveganje za nastanek raka

Študije na regratovem korenu (in izvlečkih limonine trave) so pokazale, da ima potencial proti raku. Ugotovljeno je bilo, da koren povzroča apoptozo (odmiranje rakavih celic) in povečuje učinke kemoterapije. Ta študija je bila izvedena na celicah raka prostate (5).

Izvleček korenine regrata bi lahko bil nestrupena in učinkovita alternativa proti raku. V modelih raka debelega črevesa in danke je lahko sprožil programirano celično smrt rakavih celic. Za to aktivnost proti raku je lahko odgovorna molekularna kompleksnost (poseben parameter, ki sodeluje pri odkrivanju zdravil) koreninskega ekstrakta (6).

Ugotovljeno je bilo tudi, da je izvleček regratovega korena za preprečevanje raka na jetrih (7). Podobne učinke so opazili tudi pri raku trebušne slinavke (8).

Čeprav so te ugotovitve spodbudne, je potrebnih več raziskav, da bi razumeli in ugotovili, kako lahko regrat preprečuje in zdravi raka pri ljudeh.

3. Lahko pomaga pri zdravljenju diabetesa

Cikorna in klorogenske kisline v regratu imajo velik potencial kot antidiabetični nutracevtiki in zdravila za uravnavanje diabetesa. Kisline vsebujejo fenolne spojine, ki lahko spodbujajo cvetni antidiabetični učinek (1).

V študiji so ugotovili, da imajo regratovi listi in korenine podobne terapevtske učinke na posameznike s sladkorno boleznijo. Ti bi lahko dolgoročno spodbujali zdravje in dobro počutje bolnikov (9). Vendar je treba raziskati dolgoročni učinek uživanja regrata.

Druge bioaktivne spojine v regratu, ki ponujajo diabetične koristi, vključujejo fenole, flavonoide, fenolne kisline in triterpene. Koren regrata vsebuje inulin, ki vsebuje kompleksne ogljikove hidrate. Ti pomagajo normalizirati raven sladkorja v krvi (1).

4. Lahko spodbuja zdravje srca

Miši, zdravljene z ekstrakti regrata, so pokazale dramatično znižanje ravni trigliceridov in holesterola. Ko smo miši hranili z visoko vsebnostjo maščob, ki je bila dopolnjena z ekstraktom, so opazili zmanjšano kopičenje lipidov v jetrih (10).

Podobne ugotovitve so opazili v študiji kuncev. Pri kuncih, ki so se hranili z visoko vsebnostjo maščob, je uvedba regratovega korena izboljšala antioksidativno stanje in znižala raven holesterola v serumu. Koren se bori tudi z oksidativnim stresom in lahko spodbuja zdravje srca (11).

Regrat lahko spodbuja tudi zdravje srca z zniževanjem ravni krvnega tlaka. Rastlina vsebuje kalij (12). Študije kažejo, da lahko reden kalij v prehrani pomaga zniževati raven krvnega tlaka (13).

5. Lahko pomaga pri hujšanju

Ugotovljeno je bilo, da ima regrat učinke, podobne priljubljenemu zdravilu za hujšanje (Orlistat), ki deluje tako, da zavira lipazo trebušne slinavke. Lipaza trebušne slinavke je encim, ki se sprosti med prebavo in pomaga pri razgradnji maščob. Zaviranje tega encima lahko spremeni način absorpcije maščobe v telesu, kar lahko pripomore k izgubi teže (14). Potrebne so nadaljnje študije, da bi razjasnili učinke regrata na debelost pri ljudeh.

Regrat je grenko zelišče. Študije kažejo, da grenka zelišča, če jih jemo kot čaje pred jedjo, lahko spodbudijo izločanje želodca in spodbujajo razgradnjo holesterola in maščob. Tako lahko dopolnijo vaše napore za zmanjšanje telesne teže (15).

6. Lahko spodbuja zdravje kosti

Regratova zelenica je dober vir vitamina K in kalcija (12). Obe hranili sta povezani z zdravjem kosti.

Znano je, da vitamin K poveča tvorbo kosti. Prav tako lahko uravnava ravnovesje kalcija in presnovo kosti. Poleg povečanja mineralne gostote kosti vitamin K zmanjšuje tudi število zlomov (16).

Vnos kalcija pozitivno vpliva tudi na zdravje kosti. Ima pomembno vlogo pri preprečevanju izgube kosti in zlomov (17).

Spojine v regratu vsebujejo prebiotike, za katere je bilo ugotovljeno, da povečujejo absorpcijo kalcija. Tako imajo lahko tudi vlogo pri zdravju kosti (18).

7. Lahko izboljša zdravje jeter

Regratova korenina lahko na več načinov spodbuja zdravje jeter. V študiji bi lahko ublažil brezalkoholno maščobno jetrno bolezen, ki jo povzroča prehrana, in tudi zmanjšal oksidativni stres zaradi alkohola (19).

Nekatere raziskave tudi kažejo, da lahko regrat spodbuja okrevanje po poškodbi jeter (20).

8. Lahko poveča imuniteto

The flavonoid contents of dandelion may have a major impact on the human immune system. It contains short-chain fatty acids, which were found to boost immune function and prevent infectious diseases in weaned pigs (21).

Dandelion also may nourish the blood cells in the body. Mice studies show it can help achieve normal red blood cells and white blood cells balance. This way, it may boost the immune system (22).

9. May Prevent Anemia

There is less information available in this aspect. Some research states that dandelion can help prevent anemia as it contains iron (23). One cup of chopped dandelion (55 g) contains about 2 mg of iron (12).

10. May Prevent Water Retention In Kidneys

The diuretic properties of dandelion can help here. Its high potassium content makes dandelion a good diuretic (24).

In a study, intake of dandelion increased the urinary frequency in subjects over a period of 5 hours (25). Hence, this plant shows promise as a diuretic in humans and may help prevent water retention in kidneys. However, if you have kidney disease, consult your doctor before using dandelion.

11. May Boost Skin Health

Studies show that dandelion extracts can protect the skin from UVB damage. They exhibited protective effects against photoaging (26).

In folk medicine, dandelion (especially the sap of the plant) was believed to be used to treat warts and eczema, among other skin disorders (27).

Some evidence also states that the sap of dandelion may be used to combat acne (28). However, more research is warranted in this regard.

These are the ways dandelion can make your life better. Though we know a few of the nutrients present in this plant, well, there is a lot more. In the following section, we will take a detailed look at dandelion’s nutrition profile.

What Is The Nutritional Profile* Of Dandelions?

Nutrient	Unit	1Value per 100 g	1 cup, chopped = 55.0g
Water	g	85.6	47.08
Energy	kcal	45	25
Protein	g	2.7	1.49
Total lipid (fat)	g	0.7	0.39
Carbohydrate, by difference	g	9.2	5.06
Fiber, total dietary	g	3.5	1.9
Sugars, total	g	0.71	0.39
Minerals
Calcium, Ca	mg	187	103
Iron, Fe	mg	3.1	1.71
Magnesium, Mg	mg	36	20
Phosphorus, P	mg	66	36
Potassium, K	mg	397	218
Sodium, Na	mg	76	42
Zinc, Zn	mg	0.41	0.23
Vitamins
Vitamin C, total ascorbic acid	mg	35	19.2
Thiamin	mg	0.19	0.104
Riboflavin	mg	0.26	0.143
Niacin	mg	0.806	0.443
Vitamin B-6	mg	0.251	0.138
Folate, DFE	µg	27	15
Vitamin A, RAE	µg	508	279
Vitamin A, IU	IU	10161	5589
Vitamin E (alpha-tocopherol)	mg	3.44	1.89
Vitamin K (phylloquinone)	µg	778.4	428.1
Lipids
Fatty acids, total saturated	g	0.17	0.094
Fatty acids, total monounsaturated	g	0.014	0.008
Fatty acids, total polyunsaturated	g	0.306	0.168

* values sourced from USDA, dandelion greens, raw

That’s an impressive nutritional profile, isn’t it? Including dandelions in your diet is quite easy. Up next, we will discuss a few simple ways to do just that.

How To Consume Dandelions

• The simplest way to consume dandelions is to include them in a salad. Just toss a few dandelion greens into your evening vegetable salad.
• Sauteéd dandelions are another good option. Cooking dandelions removes their bitterness. You can boil the greens for about 5 minutes and then transfer them to a pan with garlic and hot olive oil. Sauté for 3 to 5 minutes. Eat as it is.
• You can also use dandelion flower petals in your preparations. You can add the petals to your bakery items like muffins, cookies, or even plain bread.

The most popular way of enjoying the goodness of dandelion is in the form of tea. But how do you make it?

How To Make Dandelion Tea

The process is simple.

1. Throw the dandelion roots into a food processor and process.
2. Dry them at 250o F in an oven until they are completely dry.
3. Roast in the oven at 350o F until they turn brown.
4. Add the roots to water in a pan and bring to a boil. You can add 2 tablespoons of the root for every 16 oz of water.
5. Simmer for 20 minutes.
6. Strain the liquid and drink.

What Is The Ideal Dosage Of Dandelions?

The American Botanical Council recommends the following doses (29):

• For the powdered root, the dosage is 3 to 4 grams, thrice daily.
• If you are taking a decoction, boil 3 to 4 grams of powdered root in 150 ml of water.
• In case of an infusion, you can steep 1 tablespoon of cut root in 150 ml of water.
• If you are having a tincture, stick to 10 to 15 drops, thrice daily.

If you are taking a dandelion supplement, you can follow the dosage prescribed by your health care provider. Dandelion has been given the generally recognized as safe (GRAS) status and approved by the US FDA for use as a supplement (30).

You can get the supplement here.

Before you start making dandelion a regular part of your diet, you need to be aware of its side effects.

Do Dandelions Have Any Side Effects?

May Cause Allergies

Dandelions may cause allergic contact dermatitis. This can be attributed to the presence of compounds called sesquiterpene lactones, which are irritants. The symptoms of these allergies include dry and itchy eczema-like reactions (31).

May Interfere With Blood Thinners

Dandelion is rich in vitamin K, which aids blood clotting. Dandelion may interfere with blood thinners like Warfarin (32).

May Cause Kidney Failure In Susceptible Individuals

There is less research on this. However, a herbal remedy containing dandelion as one of the primary ingredients caused renal failure (33). If you have kidney issues, please avoid dandelion and check with your doctor.

There is no information on the safety of dandelion during pregnancy and breastfeeding. Hence, consult your doctor in this regard.

Conclusion

Čeprav se zdijo, da so regrati preprosti plevel, ima lahko regrat več koristi. Vendar pa so potrebne dodatne raziskave, da bi ugotovili te koristi za ljudi. Zavedajte se tudi možnih neželenih učinkov in se pred vključitvijo regrata ali njegovih dodatkov v prehrano posvetujte s svojim zdravnikom.

Pogosto zastavljena vprašanja

Ali regratov čaj vsebuje kofein?

Ne, ne. Obstaja pa regratova kava, ki je kavi podobna mešanica z učinki kofeina. Lahko ga dobite tukaj.

Vas regrat uspava?

Ne, za regrat ni znano, da povzroča spanje.

33 virov

Stylecraze ima stroge smernice za nabavo in se opira na strokovne študije, akademske raziskovalne ustanove in zdravniška združenja. Izogibamo se uporabi terciarnih referenc. Več o tem, kako zagotavljamo, da je naša vsebina natančna in aktualna, lahko preberete v naši uredniški politiki.

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