Coenzyme Q10 (CoQ10) chikafu chinowanzoitika mumuviri wako. CoQ10 iriwo mune zvakawanda zvekudya zvaunodya. CoQ10 inoshanda se antioxidant, inodzivirira masero kubva mukukuvadzwa uye inoita chikamu chakakosha mumetabolism yako.
Ndeapi Mamwe Mabhenefiti eCoQ10?
Kunyangwe CoQ10 ichiita basa rakakosha mumuviri, vanhu vazhinji vane hutano vane CoQ10 yakakwana.
1. Inogona kubatsira kubata moyo kukundikana
Imwe tsvagiridzo yaTrusted Source inoratidza kuti CoQ10 inogona kuvandudza mhedzisiro yekurapa kune vanhu vane moyo kutadza.
Imwe ongororo yezvinomwe wongororo yaTrusted Source yakagumisa kuti CoQ10 inogona kubatsira mukugadzirisa kutadza kwemoyo, kunyanya kune avo vasingakwanise kushivirira dzimwe nzira dzekurapa.
Imwe wongororo yezvidzidzo gumi nemana Trusted Source yakawana kuti vanhu vane moyo kutadza kutora CoQ10 supplements vaive nenjodzi yakadzikira yekufa uye nekuvandudzwa kukuru mukuita maekisesaizi zvichienzaniswa nevaya vakatora placebo.
CoQ10 inogona zvakare kubatsira nekudzoreredza yakakwana mazinga ekugadzirwa kwesimba, kuderedza oxidative kukuvara, nekuvandudza kushanda kwemoyo, izvo zvese zvinogona kubatsira kurapwa kwekutadza kwemoyo.
2. Inogona kubatsira pakubereka
Kubereka kwevakadzi kunoderera nezera nekuda kwekuderera kwehuwandu uye hutano hwemazai anowanikwa.
CoQ10 inobatanidzwa zvakananga mukuita uku. Paunenge uchikura, kugadzirwa kweCoQ10 kunononoka, zvichiita kuti muviri usashande pakudzivirira mazai kubva mukukuvadzwa kweoxidative.
Kuwedzera neCoQ10 kunoratidzika kunge kunobatsira uye kunogona kutodzokera kumashure kwaTrusted Source uku kuderera kwezera-kwemhando yezai uye huwandu.
Saizvozvo, urume hwechirume hunogona kukuvadzwa neoxidative, izvo zvinogona kukonzera kudzikiswa kwembeu, hurombo hwembeu, uye kusabereka.
Zvidzidzo zvakati wandei Trusted Source yakagumisa kuti kuwedzera neCoQ10 kunogona kuvandudza sperm mhando, chiitiko, uye kutarisisa nekuwedzera antioxidant kudzivirira.
3. Inogona kubatsira kutsigira kuchembera kweganda kune hutano
Zvinhu zvinokuvadza senge kukuvadzwa kwemaserura kana kusaenzana kwehomoni kunogona kutungamira mukudzikiswa kwehunyoro hweganda uye dziviriro kubva kune vanokanganisa nharaunda, pamwe nekutetepa kwematehwe eganda.
Zvinoenderana neHumanTrusted Source uye mhuka zvidzidzoTrusted Source, kushandisa CoQ10 yakananga paganda kunogona kubatsira kuderedza oxidative kukuvara kunokonzerwa ne UV mwaranzi uye kubatsira kuderedza kudzika kwemakwinya uye kukurudzira kuchengetedzwa kweantioxidant.
4. Inogona kuderedza kutemwa nemusoro
Mitochondrial isina kujairika basa inogona kukonzera kuderera kwesimba mumasero europi uye inogona kuita kuti migraine.
Sezvo CoQ10 ichinyanya kugara mumitochondria yemaseru, yakaratidzwa Trusted Source inogona kubatsira pakurapa migraine.
Imwe wongororo yezvidzidzo zvishanu Trusted Source yakawana kuti CoQ10 inogona kunyatso kudzikisa nguva uye kuwanda kwemigraine muvana nevakuru.
Imwe 2017 yekudzidzaTrusted Source yakaratidza kuti CoQ10 inogona kubatsira kuderedza kuwanda kwemusoro uye kuita kuti ive pfupi uye isanyanya kuomarara.
5. Inogona kubatsira nekuita maekisesaizi
Mitochondrial isina kujairika basa inogona kuderedza simba remhasuru, zvichiita kuti zviome kuti tsandanyama dzibatane zvakanaka uye dzirambe dzichiita maekisesaizi.
CoQ10 inogona kubatsira kurovedza kuita kwaTrusted Source nekudzikira oxidative kusagadzikana mumaseru uye kugadzirisa mitochondrial basa.
Imwe ongororo yaTrusted Source yakawana kuti CoQ10 yekuwedzera inogona kunge yakabatsira kudzikamisa oxidative kusagadzikana uye mamakisi ekukuvara kwemhasuru uye chiropa mune vechidiki vezera rekushambira panguva yemakwikwi.
Uyezve, kuwedzera neCoQ10 kunogona kubatsira kuderedza kunetaTrusted Source, iyo inogona zvakare kuvandudza mashandiro ekuita.
6. Inogona kubatsira nechirwere cheshuga
Oxidative stress inogona kukonzera kukuvara kwesero. Izvi zvinogona kukonzera zvirwere zvemetabolism senge chirwere cheshuga, pamwe nekushomeka kwe insulin.
Mune 2018 meta-analysisTrusted Source, CoQ10 yakakurudzirwa kuvandudza insulin senitivity uye kudzora mazinga eshuga.
Chimwe chidzidzo Chakavimbika Chinobva muvanhu vane chirwere cheshuga neuropathy - rudzi rwekukuvara kwetsinga kunogona kuitika muvanhu vane chirwere cheshuga - vakawana kuti kutora 100 mg yeCoQ10 zuva nezuva kwemavhiki gumi nemaviri kunogona kunge kwakavandudza HbA1c mazinga uye insulin kuramba.
Kwete izvozvo chete, asi zvakare inogona kunge yakadzikisa mamakisi eiyo oxidative kusagadzikana uye zvinokuvadza komisheni, senge advanced glycation end zvigadzirwa, zvichienzaniswa ne placebo.
7. Inogona kuita basa mukudzivirira gomarara
Zvinoenderana nedzimwe test-tube zvidzidzoTrusted Source, CoQ10 inogona kuvharidzira kukura kwekenza maseru. Sezvineiwo, vanhu vane cancer vakaratidzirwa kuve neakaderera mazinga eCoQ10.
Dzimwe dzechikuruTrusted Source zvidzidzoTrusted Source dzinoratidza kuderera kweCoQ10 kunogona kuve kwakabatana nenjodzi huru yemamwe marudzi egomarara, kusanganisira rezamu nekenza yeprostate. Newer studiesTrusted Source vakakurudzirawo izvi maererano nekenza yemapapu.
Zvakadaro, National Institutes of Health (NIH) Trusted Source inotaura kuti CoQ10 haina kuratidzwa kuve yakakosha sekurapa cancer, saka tsvakiridzo yakawanda inofanirwa kuitwa isati yanyatso tsvaga.
8. Inogona kunge yakanakira uropi
Basa reMitochondrial rinowanzodzikira nezera, izvo zvinogona kutungamirira kurufu rwemasero europi uye kubatsira kune mamiriro akaita seAlzheimer's neParkinson.
Nehurombo, huropi hunokanganisa zvakanyanya kune oxidative kushushikana.
Iyi oxidative kusagadzikana inosimudzira kugadzirwa kweanokuvadza komisheni.
9. Inogona kudzivirira mapapu
Kuwedzera oxidative kukuvadzwa mumapapu uye kushomeka kwekudzivirira antioxidant, kusanganisira yakaderera mazinga eCoQ10, inogona kuguma nezvirwere zvemapapu, senge chronic obstructive pulmonary disease (COPD) uye asthma.
Pamusoro pezvo, zvimwe zvidzidzo zvekare zvaTrusted Source zvakaona kuti vanhu vane mamiriro aya vanowanzove nemazinga akaderera eCoQ10.
Imwe ongororo yakaTrusted Source yakawana kuti kuwedzera neCoQ10 uye creatine - komisheni inowanikwa mumaseru mhasuru - inogona kunge yakavandudza mashandiro ekuita, kuona kupfupika kwekufema, uye kuumbwa kwemuviri muvanhu vane COPD.
Ndezvipi zvekudya Coenzyme Q10 inotorwa kubva
Hove dzine mafuta. Hove dzine mafuta senge trout, salmon, mackerel, uye sardines ine CoQ10. Mackerel inopa 6.75 milligrams pa100 gramu apo trout inopa 0.85 milligrams pa100 gramu.
Nyama. Haisi nhengo dzemhuka chete dzinopa CoQ10. Nokuti inogara mumuviri wako wose, iripo mumhando dzose dzenyama. Beef inopa 3.1 milligrams pa100 gramu, huku ine 1.4 milligrams, uye yenguruve ine 2.4 milligrams. Reindeer nyama inopa anenge 15.8 milligrams.
Soya beans. Zvigadzirwa zvesoya bean senge tofu, soya mukaka, uye soya yogati ipuroteni yakakosha. Soya bhinzi zvakare ine mamwe akawanda mavhitamini nemamineral, pamwe neCoQ10. Soya yakabikwa ine 1.2 milligrams pa100 gramu. Zvimwe zvigadzirwa zvesoya zvine huwandu hushoma hweCoQ10, ine tofu pa0.3 milligrams uye soy mukaka pa0.25 milligrams.
Vegetables. Pamwe chete nemavhitamini akawanda nemaminerari, miriwo mizhinji ine CoQ10. Pakati pavo, broccoli ine yakakwira CoQ10 yemukati, inorema mukati 0.6 kusvika 0.86 milligrams pa100 gramu.
Nzungu nemhodzi. Pamwe chete neprotein, mafuta ane moyo ane hutano, uye zvimwe zvakakosha zvinovaka muviri, nzungu nembeu zvinopa CoQ10. Mapistachio ane mamirigiramu maviri eCoQ10 pa100-giramu rinoshanda, nzungu dzine 2.6 milligrams, uye mhodzi dzesame dzine 1.7 milligrams.
Dosage
CoQ10 inouya nenzira mbiri dzakasiyana - ubiquinol uye ubiquinone.
Zvazvino zvidzidzoTrusted Source cherechedza kuti ubiquinol kana ubiquinone inogamuchirwa kuti ishandiswe sekuwedzera. Hapana musiyano wakakosha pakati pezviviri wakawanikwa maererano nekunyura.
CoQ10 yekuwedzera inowanikwa mumhando dzakasiyana siyana, kubva pa30 kusvika 600 mgTrusted Source.
Madhosi e100-400 mgTrusted Source pazuva akashandiswa muzvidzidzo zvine chekuita nehutano hwemwoyo, nepo madosi kubva pa600-3,000 mgTrusted Source akashandiswa kurapa kumwe kukanganiswa neurodegenerative.
Nekudaro, kutora 200 mgTrusted Source kaviri zuva nezuva nechikafu kunoonekwa seavhareji dosi inodiwa kuchengetedza kurapwa kweropa mazinga eCoQ10 kune vanhu vazhinji.
Nekuti CoQ10 isanganiswa ine mafuta-inonyungudika, kutora kwayo kunononoka uye kushoma. Nekudaro, kutora CoQ10 yekuwedzera nechikafu kunogona kubatsira muviri wako kuitora zvirinani pane kuitora usina chikafu. Zvakare, akapfava-gel capsules akasimbiswa kuti atore zvakanyanya kupfuura mamwe mafomu eCoQ10.
Pamusoro pezvo, zvimwe zvigadzirwa zvinopa yakagadziriswa fomu yeCoQ10, kana musanganiswa weCoQ10 nemafuta, kuvandudza kunyura kwayo.
Nguva yekutumira: Oct-31-2023
