Coenzyme Q10 (CoQ10) yog cov khoom noj uas tshwm sim hauv koj lub cev. CoQ10 kuj tseem muaj nyob hauv ntau yam khoom noj uas koj noj. CoQ10 ua raws li cov tshuaj antioxidant, uas tiv thaiv cov hlwb los ntawm kev puas tsuaj thiab ua haujlwm tseem ceeb hauv koj cov metabolism.
Dab tsi yog CoQ10 Cov txiaj ntsig?
Txawm hais tias CoQ10 ua lub luag haujlwm tseem ceeb hauv lub cev, cov neeg noj qab haus huv feem ntau muaj CoQ10 txaus.
1. Nws tuaj yeem pab kho mob plawv
Qee qhov kev tshawb fawbTrusted Source qhia tias CoQ10 tuaj yeem txhim kho cov txiaj ntsig kev kho mob rau cov neeg mob plawv.
Ib qho kev soj ntsuam ntawm xya qhov kev tshuaj xyuasTrusted Source tau xaus lus tias CoQ10 tuaj yeem muaj txiaj ntsig zoo rau kev tswj hwm lub plawv tsis ua haujlwm, tshwj xeeb tshaj yog rau cov neeg tsis tuaj yeem zam lwm txoj kev kho mob.
Lwm qhov kev tshuaj xyuas ntawm 14 qhov kev tshawb fawbTrusted tau pom tias cov neeg uas muaj lub plawv tsis ua hauj lwm uas tau noj cov tshuaj CoQ10 muaj qhov txo qis ntawm kev tuag thiab kev txhim kho ntau dua hauv kev tawm dag zog piv rau cov neeg siv cov placebo.
CoQ10 kuj tseem tuaj yeem pab kho cov qib siab ntawm lub zog tsim tawm, txo cov oxidative puas tsuaj, thiab txhim kho lub plawv ua haujlwm, txhua yam tuaj yeem pab kho mob plawv.
2. Nws tuaj yeem pab ua kom muaj menyuam
Poj niam fertility txo qis nrog lub hnub nyoog vim qhov poob ntawm tus naj npawb thiab qhov zoo ntawm cov qe muaj.
CoQ10 ncaj qha koom nrog hauv cov txheej txheem no. Thaum koj muaj hnub nyoog, CoQ10 ntau lawm qeeb, ua rau lub cev tsis zoo ntawm kev tiv thaiv cov qe los ntawm kev puas tsuaj oxidative.
Ntxiv nrog rau CoQ10 zoo li yuav pab tau thiab tej zaum yuav rov qabTrusted Source qhov kev poob qis hauv qe zoo thiab ntau.
Ib yam li ntawd, txiv neej phev muaj qhov cuam tshuam rau oxidative kev puas tsuaj, uas yuav ua rau txo cov phev suav, phev tsis zoo, thiab muaj menyuam tsis taus.
Ntau qhov kev tshawb fawbTrusted Source tau xaus lus tias kev ntxiv nrog CoQ10 tuaj yeem txhim kho cov phev zoo, kev ua haujlwm, thiab kev xav tau los ntawm kev tiv thaiv antioxidant.
3. Nws yuav pab txhawb kev noj qab haus huv ntawm daim tawv nqaij laus
Cov ntsiab lus tsis zoo xws li kev puas tsuaj ntawm tes lossis qhov tsis txaus ntawm cov tshuaj hormones tuaj yeem ua rau txo cov tawv nqaij noo thiab kev tiv thaiv los ntawm ib puag ncig aggressors, nrog rau thinning ntawm cov khaubncaws sab nraud povtseg ntawm daim tawv nqaij.
Raws li humanTrusted Source thiab tsiaj kev tshawb fawbTrusted Source, thov CoQ10 ncaj qha rau ntawm daim tawv nqaij yuav pab txo tau oxidative puas los ntawm UV rays thiab pab txo qhov tob ntawm wrinkles thiab txhawb kev tiv thaiv antioxidant.
4. Nws tuaj yeem txo qhov mob taub hau
Kev ua haujlwm mitochondrial txawv txav tuaj yeem ua rau lub zog qis hauv lub hlwb hlwb thiab tuaj yeem ua rau mob migraine.
Txij li thaum CoQ10 nyob hauv lub mitochondria ntawm cov hlwb, nws tau raug pom tias Trusted Source nws yuav muaj txiaj ntsig zoo rau kev kho mob migraine.
Ib qho kev tshuaj xyuas ntawm tsib qhov kev tshawb fawbTrusted tau pom tias CoQ10 tuaj yeem txo lub sijhawm thiab zaus ntawm migraine hauv cov menyuam yaus thiab cov neeg laus.
Lwm qhov kev tshawb fawb 2017 Trusted Source tau pom tias CoQ10 tuaj yeem pab txo qis qhov mob taub hau thiab ua rau lawv luv thiab tsawg dua.
5. Nws tuaj yeem pab nrog kev tawm dag zog
Kev ua haujlwm mitochondrial txawv txav tuaj yeem txo cov leeg lub zog, ua rau cov leeg mob sib cog lus zoo thiab txhawb nqa kev tawm dag zog.
CoQ10 tuaj yeem pab ua kom muaj kev ua tau zooTrusted Source los ntawm kev txo qis oxidative kev nyuaj siab hauv cov hlwb thiab txhim kho mitochondrial muaj nuj nqi.
Ib txoj kev tshawb fawb Trusted tau pom tias CoQ10 supplementation yuav pab tau inhibit oxidative kev nyuaj siab thiab cov cim ntawm cov leeg thiab lub siab puas tsuaj rau cov tub ntxhais hluas cov neeg tseem ceeb ua luam dej thaum lub sij hawm lawv kev sib tw theem.
Tsis tas li ntawd, ntxiv nrog CoQ10 tuaj yeem pab txo qhov qaug zogTrusted Source, uas tuaj yeem txhim kho kev ua tau zoo.
6. Nws yuav pab tau cov ntshav qab zib
Kev ntxhov siab oxidative tuaj yeem ua rau cov cell puas. Qhov no tuaj yeem ua rau cov kab mob metabolic zoo li ntshav qab zib mellitus, nrog rau cov tshuaj insulin tsis kam.
Hauv 2018 meta-analysisTrusted Source, CoQ10 tau raug qhia los txhim kho insulin rhiab heev thiab tswj cov ntshav qab zib.
Lwm qhov kev tshawb fawbTrusted Source hauv cov neeg uas muaj ntshav qab zib neuropathy - ib hom kev puas hlwb uas tuaj yeem tshwm sim hauv cov neeg mob ntshav qab zib - pom tias noj 100 mg ntawm CoQ10 txhua hnub rau 12 lub lis piam tuaj yeem txhim kho HbA1c qib thiab insulin tsis kam.
Tsis tas li ntawd xwb, tab sis nws kuj tseem tuaj yeem txo cov cim ntawm oxidative kev nyuaj siab thiab teeb meem sib txuas, xws li qib siab glycation kawg cov khoom, piv rau cov placebo.
7. Nws tuaj yeem ua lub luag haujlwm hauv kev tiv thaiv kabmob kheesxaws
Raws li qee qhov kev sim-tube kev tshawb fawbTrusted Source, CoQ10 tuaj yeem thaiv kev loj hlob ntawm cov qog nqaij hlav cancer. Qhov zoo siab, cov neeg mob qog noj ntshav tau pom tias muaj qis dua CoQ10.
Qee qhov kev tshawb fawb los ntawm Trusted SourceTrusted Source qhia tias qib qis ntawm CoQ10 tuaj yeem cuam tshuam nrog kev pheej hmoo siab ntawm qee yam mob qog noj ntshav, suav nrog mob qog noj ntshav mis thiab prostate. Cov kev tshawb fawb tshiabTrusted Source kuj tau qhia qhov no hais txog kev mob ntsws cancer.
Qhov ntawd tau hais tias, National Institutes of Health (NIH) Trusted Source tau hais tias CoQ10 tsis tau pom tias muaj txiaj ntsig zoo li kev kho mob qog noj ntshav, yog li kev tshawb fawb ntxiv yuav tsum tau ua ua ntej qhov kev lees paub tseeb tuaj yeem ua.
8. Tej zaum yuav zoo rau lub hlwb
Mitochondrial kev ua haujlwm zoo li txo qis nrog lub hnub nyoog, uas tuaj yeem ua rau lub hlwb tuag thiab ua rau muaj mob xws li Alzheimer's thiab Parkinson's.
Hmoov tsis zoo, lub hlwb muaj kev cuam tshuam rau oxidative stressTrusted Source vim nws cov ntsiab lus fatty acid thiab nws qhov kev thov siab rau oxygen.
Qhov kev ntxhov siab oxidative no txhim kho kev tsim cov khoom tsim kev puas tsuajTrusted Source uas tuaj yeem cuam tshuam kev nco, kev paub, thiab lub cev ua haujlwm.
9. Nws tuaj yeem tiv thaiv lub ntsws
Ua rau muaj kev puas tsuaj oxidative hauv lub ntsws thiab kev tiv thaiv tsis zoo, nrog rau cov qib qis ntawm CoQ10, tuaj yeem ua rau mob ntsws, xws li mob ntsws obstructive pulmonary disease (COPD) thiab mob hawb pob.
Tsis tas li ntawd, qee qhov kev tshawb fawb qub Trusted Source tau pom tias cov neeg uas muaj cov mob no yuav muaj qis dua CoQ10.
Lwm qhov kev tshawb fawb Trusted tau pom tias ntxiv nrog CoQ10 thiab creatine - ib qho chaw pom hauv cov leeg nqaij - tuaj yeem txhim kho kev ua haujlwm, kev nkag siab ntawm kev ua tsis taus pa, thiab lub cev muaj pes tsawg leeg hauv cov neeg muaj COPD.
Cov khoom noj dab tsi Coenzyme Q10 yog muab los ntawm
Ntses rog. Cov ntses rog xws li trout, salmon, mackerel, thiab sardines muaj CoQ10. Mackerel muab txog 6.75 milligrams ib 100 grams thaum trout muab 0.85 milligrams ib 100 grams.
Nqaij. Nws tsis yog tsiaj cov kabmob uas muab CoQ10 xwb. Vim nws nyob thoob plaws hauv koj lub cev, nws muaj nyob rau hauv txhua hom nqaij. Nqaij nyuj muaj txog 3.1 milligrams ib 100 grams, nqaij qaib muaj 1.4 milligrams, thiab nqaij npuas muaj 2.4 milligrams. Reindeer nqaij muab txog 15.8 milligrams.
Soybeans. Soybean khoom xws li taum paj, kua mis, thiab kua mis nyeem qaub yog cov khoom muaj txiaj ntsig zoo. Soybeans kuj muaj ntau lwm cov vitamins thiab minerals, nrog rau CoQ10. Boiled soybeans muaj 1.2 milligrams ib 100 grams. Lwm cov kua txiv hmab txiv ntoo muaj tsawg dua CoQ10, nrog taum paj ntawm 0.3 milligrams thiab kua mis nyuj ntawm 0.25 milligrams.
Zaub. Nrog rau ntau cov vitamins thiab minerals, ntau cov zaub muaj CoQ10. Ntawm lawv, broccoli muaj CoQ10 cov ntsiab lus siab, hnyav ntawm 0.6 txog 0.86 milligrams ib 100 grams.
Txiv ntseej thiab noob. Nrog rau cov protein, cov rog hauv lub plawv, thiab lwm yam khoom noj tseem ceeb, txiv ntseej thiab noob muab CoQ10. Pistachios muaj 2 milligrams ntawm CoQ10 ib 100-gram pab, txiv laum huab xeeb muaj 2.6 milligrams, thiab noob hnav noob muaj 1.7 milligrams.
Kev noj tshuaj
CoQ10 los ntawm ob hom sib txawv - ubiquinol thiab ubiquinone.
Cov kev tshawb fawb tam sim noTrusted Source tau ceeb toom tias ob qho tib si ubiquinol lossis ubiquinone tau txais kev siv los ntxiv. Tsis muaj qhov sib txawv tseem ceeb ntawm ob tau pom nyob rau hauv hais txog kev nqus.
Cov tshuaj CoQ10 muaj nyob rau hauv ntau yam tshuaj, xws li 30 txog 600 mgTrusted Source.
Cov koob tshuaj ntawm 100-400 mgTrusted Source ib hnub tau siv rau hauv kev tshawb fawb txog kev noj qab haus huv hauv lub plawv, thaum koob tshuaj xws li 600-3,000 mgTrusted Source tau siv los kho qee cov kab mob neurodegenerative.
Txawm li cas los xij, noj 200 mgTrusted Source ob zaug ib hnub nrog zaub mov yog suav tias yog qhov nruab nrab qhov xav tau los tswj cov ntshav qib ntawm CoQ10 rau cov neeg feem coob.
Vim tias CoQ10 yog cov rog-soluble compound, nws qhov nqus tau qeeb thiab txwv. Txawm li cas los xij, kev noj cov tshuaj CoQ10 nrog zaub mov tuaj yeem pab koj lub cev nqus tau nws zoo dua li kev noj tsis muaj zaub mov. Tsis tas li ntawd, cov tshuaj ntsiav mos-gel tau lees paub tias nqus tau zoo dua li lwm hom CoQ10.
Tsis tas li ntawd, qee cov khoom muaj ib daim ntawv solubilized ntawm CoQ10, los yog kev sib xyaw ntawm CoQ10 thiab roj, los txhim kho nws qhov nqus.
Post lub sij hawm: Oct-31-2023
