I-Coenzyme Q10 (CoQ10) sisondlo esenzeka ngokwemvelo emzimbeni wakho. I-CoQ10 ikwakukutya okuninzi okutyayo. I-CoQ10 isebenza njenge-antioxidant, ekhusela iiseli emonakalweni kwaye idlala indima ebalulekileyo kwimetabolism yakho.
Ziziphi ezinye iiNzuzo ze-CoQ10?
Nangona i-CoQ10 idlala indima ebalulekileyo emzimbeni, abantu abaninzi abasempilweni bane-CoQ10 eyaneleyo ngokwemvelo.
1. Inokunceda ukunyanga ukusilela kwentliziyo
Olunye uphando olweTrusted Source lucebisa ukuba i-CoQ10 inokuphucula iziphumo zonyango kubantu abanokusilela kwentliziyo.
Olunye uhlalutyo lophononongo olusixhenxe Umthombo othembekileyo ugqibe kwelokuba i-CoQ10 inokuba luncedo ekulawuleni ukusilela kwentliziyo, ngakumbi kwabo bangakwaziyo ukunyamezela ezinye iindlela zonyango.
Olunye uphononongo lwezifundo ezili-14 Umthombo othembekileyo wafumanisa ukuba abantu abanokusilela kwentliziyo abathathe izongezo ze-CoQ10 babenomngcipheko wokufa kunye nophuculo olukhulu kumthamo wokuzilolonga xa kuthelekiswa nabo bathatha i-placebo.
I-CoQ10 inokunceda nokubuyisela amanqanaba afanelekileyo okuvelisa amandla, ukunciphisa umonakalo owenziwe nge-oxidative, kunye nokuphucula ukusebenza kwentliziyo, konke okunokunceda kunyango lokungaphumeleli kwentliziyo.
2. Inokunceda ekuchumeni
Ukuzala kwemazi kuyehla ngokukhula ngenxa yokwehla kwenani kunye nomgangatho wamaqanda akhoyo.
I-CoQ10 ibandakanyeka ngokuthe ngqo kule nkqubo. Njengoko uneminyaka yobudala, imveliso ye-CoQ10 iyacotha, yenza umzimba ungasebenzi kakuhle ekukhuseleni amaqanda kumonakalo we-oxidative.
Ukuncedisana ne-CoQ10 kubonakala kuluncedo kwaye kunokude kubuyisele umva uMthombo oThenjiweyo oku kwehla okunxulumene nobudala kumgangatho weqanda kunye nobungakanani.
Ngokufanayo, isidoda sendoda sisengozini yokonakala kwe-oxidative, nto leyo enokubangela ukuba kuncitshiswe inani lamadlozi, umgangatho wedlozi ophantsi, kunye nokungachumi.
Izifundo ezininzi zoMthombo oThembekileyo ziye zagqiba kwelokuba ukuncedisana ne-CoQ10 kunokuphucula umgangatho wesidoda, umsebenzi, kunye nokugxila ngokunyusa ukhuseleko lwe-antioxidant.
3. Inokunceda ukuxhasa ukuguga kolusu olusempilweni
Izinto ezinobungozi ezifana nomonakalo weselula okanye ukungalingani kwehomoni kunokukhokelela ekunciphiseni umswakama wolusu kunye nokukhuselwa kubahlaseli bendalo, kunye nokucutheka kolusu.
NgokoMthombo oThenjiweyo womntu kunye nezifundo zezilwanyana, ukusebenzisa i-CoQ10 ngokuthe ngqo eluswini kunokunceda ukunciphisa umonakalo owenziwe yi-oxidative owenziwe yimitha ye-UV kwaye uncede ukunciphisa ubunzulu bemibimbi kunye nokukhuthaza ukhuseleko lwe-antioxidant.
4. Inokunciphisa intloko ebuhlungu
Umsebenzi ongaqhelekanga we-mitochondrial unokubangela amandla aphantsi kwiiseli zengqondo kwaye unokufaka isandla kwi-migraine.
Ekubeni i-CoQ10 ihlala ikakhulu kwi-mitochondria yeeseli, ibonisiwe Umthombo othembekileyo unokuba luncedo kunyango lwe-migraine.
Olunye uphononongo lwezifundo ezihlanu Umthombo othembekileyo wafumanisa ukuba i-CoQ10 inokunciphisa ngokufanelekileyo ixesha kunye nokuphindaphinda kwemigraine ebantwaneni nakubantu abadala.
Olunye uphononongo luka-2017 uMthombo oThenjiweyo ubonise ukuba i-CoQ10 inokunceda ukunciphisa ukuphindaphindeka kwentloko ebuhlungu kwaye ibenze babe mfutshane kwaye bangabi mandundu.
5. Inokunceda ekusebenzeni komthambo
Umsebenzi ongaqhelekanga we-mitochondrial unokunciphisa amandla emisipha, okwenza kube nzima ukuba izihlunu zivumelane ngokufanelekileyo kwaye zigcine umthambo.
I-CoQ10 inokuncedisa ukusebenza koMthombo othembekileyo ngokunciphisa uxinzelelo lwe-oxidative kwiiseli kunye nokuphucula ukusebenza kwe-mitochondrial.
Olunye uphononongo Umthombo oThembekileyo wafumanisa ukuba ukuxhaswa kwe-CoQ10 kunokuba luncedo ekuthinteleni uxinzelelo lwe-oxidative kunye namanqaku omonakalo wemisipha kunye nesibindi kwindadi ekwishumi elivisayo elite ngexesha lesigaba sabo sokhuphiswano.
Ngapha koko, ukongeza nge-CoQ10 kunokunceda ukunciphisa ukudinwa uMthombo oThenjiweyo, onokuthi uphucule ukusebenza komthambo.
6. Inganceda kwisifo seswekile
Uxinzelelo lwe-oxidative lunokubangela umonakalo weseli. Oku kunokukhokelela kwizifo ze-metabolic ezifana nesifo seswekile, kunye nokunganyangeki kwe-insulin.
Kwi-2018 meta-analysisTrusted Source, i-CoQ10 iye yacetyiswa ukuba iphucule uvakalelo lwe-insulin kunye nokulawula amanqanaba eswekile yegazi.
Olunye uphando Umthombo othembekileyo kubantu abane-diabetic neuropathy - uhlobo lomonakalo we-nerve olunokuthi lwenzeke kubantu abanesifo sikashukela - lufumene ukuba ukuthatha i-100 mg ye-CoQ10 imihla ngemihla kwiiveki ze-12 kunokuphucula amanqanaba e-HbA1c kunye nokuxhathisa i-insulin.
Ayisiyiyo loo nto kuphela, kodwa inokuthi inciphise iimpawu zoxinzelelo lwe-oxidative kunye neekhompawundi eziyingozi, njengemveliso yokuphela kwe-glycation, xa kuthelekiswa ne-placebo.
7. Isenokudlala indima ekuthinteleni umhlaza
Ngokwezifundo ezithile zovavanyo lwe-Trusted Source, i-CoQ10 inokuthintela ukukhula kweeseli zomhlaza. Kuyathakazelisa ukuba abantu abanomhlaza baye baboniswa ukuba banamazinga aphantsi e-CoQ10.
Ezinye izifundo zoMthombo oThembekileyo oDala uMthombo oThenjiweyo ucebisa amanqanaba asezantsi e-CoQ10 anokunxulunyaniswa nomngcipheko ophezulu weentlobo ezithile zomhlaza, kubandakanywa umhlaza webele kunye nedlala lesidoda. Izifundo ezitsha zeTrusted Source nazo ziye zacebisa oku ngokumalunga nomhlaza wemiphunga.
Oko kwathiwa, iNational Institutes of Health (NIH) Umthombo othembekileyo uthi i-CoQ10 ayizange iboniswe njengexabiso njengonyango lomhlaza, ngoko uphando olongezelelweyo kufuneka lwenziwe ngaphambi kokuba kwenziwe ibango eliqinisekileyo.
8. Isenokuba luncedo kwingqondo
Umsebenzi weMitochondrial uthande ukuncipha ngokuya ngeminyaka, nto leyo enokukhokelela ekufeni kweeseli zengqondo kwaye ibe negalelo kwiimeko ezinjenge-Alzheimer's kunye neParkinson.
Ngelishwa, ingqondo isengozini kakhulu kuxinzelelo lwe-oxidative Umthombo othembekileyo ngenxa yesiqulatho sayo se-asidi ephezulu kunye nemfuno ephezulu ye-oxygen.
Olu xinzelelo lwe-oxidative luphucula imveliso yeekhompawundi eziyingozi eziThenjiweyo ezinokuchaphazela inkumbulo, ukuqonda, kunye nemisebenzi yomzimba.
9. Inokukhusela imiphunga
Ukonyuka komonakalo we-oxidative kwimiphunga kunye nokukhuselwa kakubi kwe-antioxidant, kubandakanywa namanqanaba aphantsi e-CoQ10, kunokubangela izifo zemiphunga, ezifana nesifo esingapheliyo se-pulmonary (COPD) kunye ne-asthma.
Ngaphaya koko, ezinye izifundo zakudala Umthombo othembekileyo ufumanise ukuba abantu abanezi meko bakholisa ukuba namanqanaba asezantsi e-CoQ10.
Olunye uphononongo Umthombo othembekileyo wafumanisa ukuba ukuxhaswa nge-CoQ10 kunye ne-creatine-ikhompawundi efunyenwe kwiiseli ze-muscle-inokuthi iphucule ukusebenza okusebenzayo, imbono yokuphefumula okufutshane, kunye nokwakheka komzimba kubantu abaneCOPD.
Kukuphi ukutya okufumaneka kwiCoenzyme Q10
Intlanzi enamafutha. Iintlanzi ezinamafutha ezifana ne-trout, i-salmon, i-mackerel, kunye nesardadi ziqulethe i-CoQ10. I-Mackerel ibonelela malunga ne-6.75 milligrams nge-100 grams ngelixa i-trout inikeza i-0.85 milligrams nge-100 grams.
Inyama. Akunjalo nje amalungu ezilwanyana abonelela nge-CoQ10. Ngenxa yokuba ihlala kuwo wonke umzimba wakho, ikhona kuzo zonke iintlobo zenyama. Inyama yenkomo inikezela malunga ne-3.1 milligrams nge-100 grams, inkukhu ine-1.4 milligrams, kwaye ingulube ine-2.4 milligrams. Inyama yeReindeer ibonelela malunga ne-15.8 milligrams.
Iimbotyi zesoya. Iimveliso zeembotyi zesoya ezifana netofu, ubisi lwesoya, kunye neyogathi yesoya zingumthombo weprotheyini oxabisekileyo. Iimbotyi zesoya zikwanazo nezinye iivithamini kunye neeminerali ezininzi, kunye neCoQ10. Iimbotyi zesoya ezibilisiweyo zine-1.2 milligrams kwi-100 grams. Ezinye iimveliso zesoya ziqulethe ixabiso elincinci le-CoQ10, kunye ne-tofu kwi-0.3 milligrams kunye nobisi lwe-soy kwi-0.25 milligrams.
Imifuno. Kunye neevithamini ezininzi kunye neeminerali, imifuno emininzi iqulethe iCoQ10. Phakathi kwabo, i-broccoli inomxholo ophezulu we-CoQ10, ulinganisa kwi-0.6 ukuya kwi-0.86 milligrams nge-100 grams.
Amandongomane kunye nembewu. Kunye neprotheyini, amafutha anentliziyo enempilo, kunye nezinye izondlo ezibalulekileyo, amantongomane kunye nembewu zibonelela ngeCoQ10. I-pistachios ine-2 milligrams ye-CoQ10 nge-100-gram yokukhonza, i-peanuts ine-2.6 milligrams, kunye nembewu yesesame ine-1.7 milligrams.
Umthamo
I-CoQ10 iza ngeendlela ezimbini ezahlukeneyo-ubiquinol kunye ne-ubiquinone.
Izifundo zangoku eziThenjiweyo ziqaphela ukuba nokuba i-ubiquinol okanye i-ubiquinone yamkelekile ukuba isetyenziswe njengesongezelelo. Akukho mahluko ubalulekileyo phakathi kwezi zimbini zifunyenweyo malunga nokufunxa.
I-CoQ10 izongezo zifumaneka kwiidosi ezahlukeneyo, ukusuka kwi-30 ukuya kwi-600 mgTrusted Source.
Iidosi ze-100–400 mgUmthombo oThembekileyo ngosuku zisetyenzisiwe kuphononongo olunxulumene nempilo yentliziyo, ngelixa iidosi ukusuka ku-600–3,000 mgTrusted Source zisetyenziselwe ukunyanga ukuphazamiseka kwemithambo-luvo.
Nangona kunjalo, ukuthatha i-200 mgTrusted Source kabini yonke imihla kunye nokutya kuthathwa njengedosi eqhelekileyo efunekayo ukugcina amanqanaba egazi onyango lwe-CoQ10 kubantu abaninzi.
Ngenxa yokuba i-CoQ10 iyikhompawundi enyibilikayo ngamafutha, ukufunxa kwayo kucotha kwaye kulinganiselwe. Nangona kunjalo, ukuthatha izongezo ze-CoQ10 kunye nokutya kunokunceda umzimba wakho ukufunxe ngcono kunokuwuthatha ngaphandle kokutya. Kwakhona, ii-capsules ze-soft-gel ziqinisekisiwe ukuba zifunxa ngokufanelekileyo kunezinye iindlela ze-CoQ10.
Ukongeza, ezinye iimveliso zibonelela ngefom enyibilikisiweyo ye-CoQ10, okanye indibaniselwano ye-CoQ10 kunye namafutha, ukuphucula ukufunxa kwayo.
Ixesha lokuposa: Oct-31-2023
