I-Coenzyme Q10 (CoQ10) isakhi esitholakala ngokwemvelo emzimbeni wakho. I-CoQ10 isekudleni okuningi okudlayo. I-CoQ10 isebenza njenge-antioxidant, evikela amangqamuzana emonakalweni futhi idlala ingxenye ebalulekile kumetabolism yakho.
Yiziphi Ezinye Izinzuzo Ze-CoQ10?
Nakuba i-CoQ10 idlala indima ebalulekile emzimbeni, abantu abaningi abanempilo bane-CoQ10 eyanele ngokwemvelo.
1. Kungasiza ukwelapha ukuhluleka kwenhliziyo
Olunye ucwaningo Umthombo othembekile uphakamisa ukuthi i-CoQ10 ingathuthukisa imiphumela yokwelashwa kubantu abanesifo senhliziyo.
Okunye ukuhlaziywa kwezibuyekezo eziyisikhombisa Umthombo othembekile uphethe ngokuthi i-CoQ10 ingaba wusizo ekulawuleni ukwehluleka kwenhliziyo, ikakhulukazi kulabo abangakwazi ukubekezelela ezinye izindlela zokwelapha.
Okunye ukubuyekezwa kwezifundo eziyi-14 Umthombo othembekile wathola ukuthi abantu abanesifo senhliziyo abathathe izithasiselo ze-CoQ10 babenengozi enciphile yokufa kanye nokuthuthuka okukhulu komthamo wokuzivocavoca uma kuqhathaniswa nalabo abathatha i-placebo.
I-CoQ10 ingasiza futhi ekubuyiseleni amazinga afanele okukhiqizwa kwamandla, ukunciphisa ukulimala kwe-oxidative, nokuthuthukisa ukusebenza kwenhliziyo, konke okungasiza ekwelapheni ukuhluleka kwenhliziyo.
2. Kungasiza ekuzaleni
Ukuzala kwabesifazane kuncipha ngokukhula ngenxa yokwehla kwenani kanye nekhwalithi yamaqanda atholakalayo.
I-CoQ10 ibandakanyeka ngokuqondile kule nqubo. Njengoba ukhula, ukukhiqizwa kwe-CoQ10 kuhamba kancane, okwenza umzimba ungasebenzi kahle ekuvikeleni amaqanda emonakalweni we-oxidative.
Ukwengeza nge-CoQ10 kubonakala kusiza futhi kungase kubuyisele emuva Umthombo Othembekile lokhu kwehla okuhlobene nobudala kwekhwalithi nenani leqanda.
Ngokufanayo, isidoda sowesilisa sisengozini yokulimala kwe-oxidative, okungaholela ekwehleni kwesidoda, ikhwalithi yesidoda ephansi, kanye nokungazali.
Ucwaningo oluningana Umthombo Othembekile uphethe ngokuthi ukugcwalisa nge-CoQ10 kungase kuthuthukise ikhwalithi yesidoda, umsebenzi, kanye nokugxilisa ingqondo ngokwandisa ukuvikeleka kwe-antioxidant.
3. Kungasiza ukusekela ukuguga kwesikhumba okunempilo
Izakhi eziyingozi njengokulimala kwamaselula noma ukungalingani kwamahomoni kungaholela ekuncipheni komswakama wesikhumba nokuvikelwa kubahlaseli bemvelo, kanye nokuncipha kwezingqimba zesikhumba.
Ngokusho kwe- humanTrusted Source kanye nezifundo zezilwaneUmthombo othembekile, ukusebenzisa i-CoQ10 ngokuqondile esikhumbeni kungasiza ekwehliseni umonakalo owenziwe yi-oxidative obangelwa imisebe ye-UV futhi kusize ukwehlisa ukujula kwemibimbi futhi kukhuthaze ukuvikelwa kwe-antioxidant.
4. Kunganciphisa ubuhlungu bekhanda
Ukusebenza okungavamile kwe-mitochondrial kungabangela amandla aphansi emangqamuzaneni obuchopho futhi kungase kube nomthelela ekhanda elibuhlungu.
Njengoba i-CoQ10 ihlala ikakhulukazi ku-mitochondria yamaseli, kubonisiwe Umthombo Othembekile kungase kube usizo ekwelapheni i-migraine.
Ukubuyekezwa okukodwa kwezifundo ezinhlanu Umthombo othembekile wathola ukuthi i-CoQ10 inganciphisa ngempumelelo ubude kanye nemvamisa ye-migraine ezinganeni nakubantu abadala.
Olunye ucwaningo lwango-2017 Umthombo Othembekile ubonise ukuthi i-CoQ10 ingasiza ekwehliseni imvamisa yekhanda elibuhlungu futhi ibenze babe mfishane futhi bangabi nzima kakhulu.
5. Kungasiza ekusebenzeni kokuzivocavoca
Ukusebenza okungavamile kwe-mitochondrial kunganciphisa amandla emisipha, kwenze kube nzima ukuthi imisipha ifinyezeke kahle futhi iqhubeke nokuzivocavoca.
I-CoQ10 ingasiza ukuvivinya ukusebenza koMthombo Othembekile ngokunciphisa ingcindezi ye-oxidative kumaseli kanye nokwenza ngcono ukusebenza kwe-mitochondrial.
Olunye ucwaningo Umthombo Othembekile wathola ukuthi ukwesekwa kwe-CoQ10 kungenzeka kusizile ukuvimbela ingcindezi ye-oxidative kanye nezimpawu zokulimala kwezicubu nesibindi kubabhukudi abasezingeni eliphezulu phakathi nesigaba sabo sokuncintisana.
Ngaphezu kwalokho, ukugcwalisa nge-CoQ10 kungasiza ekwehliseni ukukhathala komthombo othembekile, okungase futhi kuthuthukise ukusebenza kokuzivocavoca.
6. Kungase kusize isifo sikashukela
Ingcindezi ye-oxidative ingadala ukulimala kwamaseli. Lokhu kungaholela ezifweni ze-metabolic ezifana nesifo sikashukela, kanye nokumelana ne-insulin.
Ku-2018 meta-analysisTrusted Source, i-CoQ10 iphakanyiswe ukuthi ithuthukise ukuzwela kwe-insulin futhi ilawule amazinga kashukela egazini.
Olunye ucwaningo Umthombo Othembekile kubantu abane-neuropathy yesifo sikashukela - uhlobo lokulimala kwezinzwa okungenzeka kubantu abanesifo sikashukela - luthole ukuthi ukuthatha u-100 mg we-CoQ10 nsuku zonke amasonto ayi-12 kungenzeka kuthuthukise amazinga e-HbA1c kanye nokungazweli kwe-insulin.
Hhayi lokho kuphela, kodwa futhi kungenzeka ukuthi inciphise izimpawu zokucindezeleka okwenziwe nge-oxidative nezinhlanganisela eziyingozi, njengemikhiqizo yokuphela kwe-glycation ethuthukisiwe, uma kuqhathaniswa ne-placebo.
7. Kungase kube neqhaza ekuvimbeleni umdlavuza
Ngokwezifundo ezithile ze-test-tubeTrusted Source, i-CoQ10 ingavimba ukukhula kwamangqamuzana omdlavuza. Kuyathakazelisa ukuthi abantu abanomdlavuza baboniswe ukuthi banamazinga aphansi e-CoQ10.
Ezinye izifundo ezindala zomthombo othembekile Umthombo Othembekile uphakamisa ukuthi amazinga aphansi e-CoQ10 angase ahlotshaniswe nengozi ephezulu yezinhlobo ezithile zomdlavuza, okuhlanganisa umdlavuza webele nowendlala yesinye. Izifundo ezintsha zeTrusted Source nazo ziphakamise lokhu mayelana nomdlavuza wamaphaphu.
Sekushiwo lokho, i-National Institutes of Health (NIH) Umthombo Othenjwayo uthi i-CoQ10 ayizange iboniswe njengewusizo njengokwelapha umdlavuza, ngakho ucwaningo olwengeziwe ludinga ukwenziwa ngaphambi kokuthi kwenziwe isimangalo esiqinisekile.
8. Kungase kube kuhle ebuchosheni
Ukusebenza kwe-Mitochondrial kuvame ukuncipha ngokuya ngeminyaka, okungaholela ekufeni kwamangqamuzana obuchopho futhi kube nomthelela ezimeni ezifana ne-Alzheimer's kanye ne-Parkinson.
Ngeshwa, ubuchopho busengozini enkulu ekucindezelekeni kwe-oxidative Umthombo Othenjwayo ngenxa yokuqukethwe kwawo okunamafutha amaningi kanye nesidingo esikhulu somoya-mpilo.
Lokhu kucindezeleka kwe-oxidative kuthuthukisa ukukhiqizwa kwezinhlanganisela eziyingozi Umthombo Othembekile ongathinta inkumbulo, ukuqonda, nemisebenzi yomzimba.
9. Yayingavikela amaphaphu
Ukwanda komonakalo we-oxidative emaphashini kanye nokuvikelwa okungalungile kwe-antioxidant, okuhlanganisa namazinga aphansi e-CoQ10, kungaholela ezifweni zamaphaphu, njenge-chronic obstructive pulmonary disease (COPD) nesifo somoya.
Ngaphezu kwalokho, ezinye izifundo zakudala I-Trusted Source ithole ukuthi abantu abanalezi zimo bavame ukuba namazinga aphansi e-CoQ10.
Olunye ucwaningo Umthombo Othembekile uthole ukuthi ukugcwalisa nge-CoQ10 kanye ne-creatine - inhlanganisela etholakala kumaseli emisipha - kungenzeka kuthuthukise ukusebenza okusebenzayo, umbono wokuphelelwa umoya, nokwakheka komzimba kubantu abane-COPD.
Ikuphi ukudla i-Coenzyme Q10 etholakala kukho
Izinhlanzi ezinamafutha. Izinhlanzi ezinamafutha njenge-trout, i-salmon, i-mackerel, nama-sardine aqukethe i-CoQ10. I-Mackerel inikeza cishe ama-milligrams angu-6.75 ngamagremu angu-100 kuyilapho i-trout inikeza ama-milligram angu-0.85 ngamagremu ayikhulu.
Inyama. Akuzona nje izitho zezilwane ezihlinzeka nge-CoQ10. Ngoba ihlala kuwo wonke umzimba wakho, ikhona kuzo zonke izinhlobo zenyama. Inyama yenkomo inikeza cishe amamiligremu angu-3.1 ngegremu ngayinye, inkukhu inamamiligremu angu-1.4, kanti ingulube inamamiligremu angu-2.4. Inyama yenyamazane inikeza cishe amamiligremu angu-15.8.
Ubhontshisi wesoya. Imikhiqizo kabhontshisi wesoya efana ne-tofu, ubisi lwesoya, neyogathi yesoya ingumthombo wamaprotheni obalulekile. Ubhontshisi wesoya nawo unamanye amavithamini namaminerali amaningi, kanye ne-CoQ10. Ubhontshisi wesoya obilisiwe unamamiligremu angu-1.2 ngegremu ngayinye. Eminye imikhiqizo yesoya iqukethe inani elincane le-CoQ10, ne-tofu kuma-milligrams angu-0.3 kanye nobisi lwe-soy ku-0.25 milligrams.
Imifino. Kanye namavithamini namaminerali amaningi, imifino eminingi iqukethe i-CoQ10. Phakathi kwazo, i-broccoli inokuqukethwe okuphezulu kwe-CoQ10, enesisindo esingu-0.6 kuya ku-0.86 milligrams ngamagremu angu-100.
Amantongomane kanye nembewu. Kanye namaprotheni, amafutha enhliziyo enempilo, nezinye izakhi ezibalulekile, amantongomane nembewu kunikeza i-CoQ10. Ama-pistachios anamamiligremu angu-2 e-CoQ10 ku-100-gram ngayinye, amantongomane anamamiligremu angu-2.6, kanti imbewu yesesame inamamiligremu angu-1.7.
Umthamo
I-CoQ10 iza ngezindlela ezimbili ezihlukene - i-ubiquinol ne-ubiquinone.
Izifundo zamanje Inothi Lomthombo Othenjwayo ukuthi i-ubiquinol noma i-ubiquinone yamukelekile ukuthi isetshenziswe njengesithasiselo. Awukho umehluko obalulekile phakathi kwalokhu okubili otholakele mayelana nokumuncwa.
Izithasiselo ze-CoQ10 zitholakala ngemithamo ehlukahlukene, kusukela ku-30 kuye ku-600 mgTrusted Source.
Imithamo ka-100–400 mgTrusted Source ngosuku isetshenziswe ezifundweni ezihlobene nempilo yenhliziyo, kuyilapho imithamo esukela ku-600–3,000 mgTrusted Source isetshenziswe ukwelapha okunye ukuphazamiseka kwemizwa.
Kodwa-ke, ukuthatha u-200 mgTrusted Source kabili ngosuku nokudla kuthathwa njengesilinganiso somthamo odingekayo ukuze kugcinwe amazinga egazi okwelapha e-CoQ10 kubantu abaningi.
Ngenxa yokuthi i-CoQ10 iyinhlanganisela encibilikayo ngamafutha, ukumuncwa kwayo kuhamba kancane futhi kunomkhawulo. Kodwa-ke, ukuthatha izithasiselo ze-CoQ10 ngokudla kungasiza umzimba wakho ukumunce kangcono kunokukuthatha ngaphandle kokudla. Futhi, amaphilisi e-soft-gel aqinisekisiwe ukuthi amunca ngokuphumelelayo kunezinye izinhlobo ze-CoQ10.
Ukwengeza, eminye imikhiqizo inikeza uhlobo oluxutshiwe lwe-CoQ10, noma inhlanganisela ye-CoQ10 namafutha, ukuthuthukisa ukumuncwa kwayo.
Isikhathi sokuthumela: Oct-31-2023
