ʻO ka Coenzyme Q10 (CoQ10) kahi meaʻai i loaʻa maoli i loko o kou kino. Aia pū ka CoQ10 i nā meaʻai he nui āu e ʻai ai. Hana ʻo CoQ10 ma ke ʻano he antioxidant, e pale ana i nā cell mai ka pōʻino a hana nui i kāu metabolism.
He aha kekahi mau pono CoQ10?
ʻOiai he koʻikoʻi ko CoQ10 i loko o ke kino, ʻo ka hapa nui o nā poʻe olakino ua lawa ka CoQ10 maoli.
1. Hiki ke kōkua i ka mālama ʻana i ka naʻau ʻole
Manaʻo kekahi mau noiʻi e hiki i ka CoQ10 ke hoʻomaikaʻi i nā hopena lapaʻau no ka poʻe me ka puʻuwai puʻuwai.
Hoʻokahi ka nānā ʻana o nā loiloi ʻehiku i hoʻoholo ai e hiki ke kōkua ʻo CoQ10 no ka mālama ʻana i ka puʻuwai puʻuwai, ʻoi aku hoʻi no ka poʻe hiki ʻole ke ʻae i nā ʻano lapaʻau ʻē aʻe.
ʻO kekahi loiloi hou o 14 mau haʻawina ʻike ʻia ʻo ka poʻe me ka puʻuwai puʻuwai i lawe i nā mea hoʻohui CoQ10 ua emi ka hopena o ka make a ʻoi aku ka maikaʻi o ka hoʻoikaika kino ma mua o ka poʻe i lawe i kahi placebo.
Hiki ke kōkua pū ʻo CoQ10 i ka hoʻihoʻi ʻana i nā pae maikaʻi loa o ka hana ʻana o ka ikehu, hōʻemi i ka pōʻino oxidative, a me ka hoʻomaikaʻi ʻana i ka hana o ka naʻau, ʻo ia mau mea a pau e hiki ke kōkua i ka mālama ʻana i ka naʻau.
2. Hiki ke kōkua i ka hānau ʻana
Ke emi nei ka momona o ka wahine ma muli o ka emi ʻana o ka nui a me ka maikaʻi o nā hua i loaʻa.
Hoʻopili pololei ʻo CoQ10 i kēia kaʻina hana. I kou mau makahiki, e lohi ana ka hana CoQ10, e emi ana ka pono o ke kino i ka pale ʻana i nā hua mai ka pōʻino oxidative.
ʻO ka hoʻohui ʻana me CoQ10 me he mea lā e kōkua a hoʻohuli paha i kēia emi pili makahiki i ka maikaʻi a me ka nui o ka hua.
Pēlā nō, hiki ke maʻalahi ka sperm kāne i ka pōʻino oxidative, hiki ke hoʻemi ʻia ka helu sperm, maikaʻi ʻole ka maikaʻi o ka sperm, a me ka infertility.
Ua hoʻoholo kekahi mau haʻawina e hiki ke hoʻomaikaʻi i ka maikaʻi o ka sperm, ka hana, a me ka noʻonoʻo ʻana ma o ka hoʻonui ʻana i ka pale antioxidant.
3. Hiki ke kōkua i ke kākoʻo ʻana i ka ʻelemakule olakino
ʻO nā mea ʻino e like me ka pōʻino kelepona a i ʻole ka hormonal imbalance hiki ke alakaʻi i ka emi ʻana o ka ʻili o ka ʻili a me ka pale ʻana mai nā mea hoʻoweliweli kaiapuni, a me ka lahilahi o nā papa o ka ʻili.
Wahi a ke kanaka a me nā haʻawina holoholona, ʻo ka hoʻopili pololei ʻana iā CoQ10 i ka ʻili hiki ke kōkua i ka hōʻemi ʻana i ka pōʻino oxidative i hana ʻia e nā kukuna UV a kōkua i ka hoʻohaʻahaʻa ʻana i ka hohonu o nā wrinkles a me ka hoʻoikaika ʻana i ka pale antioxidant.
4. Hiki ke hōʻemi i ke poʻo
Hiki i ka hana mitochondrial maʻamau ke hopena i ka ikehu haʻahaʻa i loko o nā pūnaʻi lolo a hiki ke kōkua i ka migraine.
Ma muli o ka noho nui ʻana o CoQ10 i loko o ka mitochondria o nā cell, ua hōʻike ʻia ʻo ia ka mea e pono ai no ka mālama ʻana i ka migraine.
Ua ʻike ʻia kahi loiloi o ʻelima mau haʻawina e hiki ke hoʻemi pono ʻo CoQ10 i ka lōʻihi a me ka pinepine o ka migraine i nā keiki a me nā pākeke.
Ua hōʻike ʻia kahi noiʻi ʻē aʻe 2017 hiki i ka CoQ10 ke kōkua i ka hōʻemi ʻana i ke alapine o nā poʻo poʻo a hoʻopōkole a emi ʻole ka ʻeha.
5. Hiki ke kōkua i ka hana hoʻoikaika kino
Hiki i ka hana mitochondrial maʻamau ke hōʻemi i ka ikehu ʻiʻo, e paʻakikī i nā ʻiʻo ke ʻaelike maikaʻi a hoʻomau i ka hoʻoikaika kino.
Hiki ke kōkua ʻo CoQ10 i ka hoʻoikaika kino ʻana ma o ka hoʻohaʻahaʻa ʻana i ke koʻikoʻi oxidative i loko o nā cell a me ka hoʻomaikaʻi ʻana i ka hana mitochondrial.
Ua ʻike ʻia kahi haʻawina e hiki ke kōkua ʻo CoQ10 supplementation i ka pale ʻana i ke koʻikoʻi oxidative a me nā hōʻailona o ka hōʻeha ʻana o ka ʻiʻo a me ka ate i nā ʻauʻau ʻauʻau ʻōpio i ko lākou wā hoʻokūkū.
Eia kekahi, ʻo ka hoʻohui ʻana me CoQ10 hiki ke kōkua i ka hōʻemi ʻana i ka luhi, hiki ke hoʻomaikaʻi i ka hana hoʻoikaika kino.
6. Hiki ke kōkua i ka maʻi diabetes
Hiki i ke koʻikoʻi oxidative ke hoʻoulu i ka pōʻino cell. Hiki i kēia ke hopena i nā maʻi metabolic e like me ka maʻi diabetes, a me ka pale ʻana i ka insulin.
Ma kahi meta-analysis 2018, ua ʻōlelo ʻia ʻo CoQ10 e hoʻomaikaʻi i ka naʻau o ka insulin a hoʻoponopono i nā pae kō koko.
ʻO kahi haʻawina ʻē aʻe i ka poʻe me ka neuropathy diabetic - kahi ʻano o ka pōʻino aʻalolo i hiki ke loaʻa i ka poʻe me ka maʻi maʻi diabetes - ʻike ʻia ʻo ka lawe ʻana i ka 100 mg o CoQ10 i kēlā me kēia lā no 12 pule i hoʻomaikaʻi i nā pae HbA1c a me ke kū ʻana o ka insulin.
ʻAʻole ʻo ia wale nō, akā ua hōʻemi paha ia i nā hōʻailona o ke kaumaha oxidative a me nā pūhui ʻino, e like me nā huahana hope glycation kiʻekiʻe, i hoʻohālikelike ʻia me kahi placebo.
7. He kuleana paha ia i ka pale ʻana i ka maʻi kanesa
Wahi a kekahi mau haʻawina hoʻāʻo, hiki i ka CoQ10 ke pale i ka ulu ʻana o nā maʻi maʻi. ʻO ka mea mahalo, ua hōʻike ʻia ka poʻe me ka maʻi kanesa he haʻahaʻa haʻahaʻa o CoQ10.
Ke hōʻike nei kekahi mau haʻawina kahiko ʻO ka haʻahaʻa haʻahaʻa o CoQ10 e pili pū ana me ka nui o ka pilikia o kekahi mau ʻano maʻi maʻi, me ka maʻi maʻi umauma a me ka prostate. Ua ʻōlelo pū ʻia nā haʻawina hou aʻe e pili ana i ka maʻi kanesa.
ʻO kēlā ʻōlelo, ua ʻōlelo ka National Institutes of Health (NIH) Trusted Source ʻaʻole i hōʻike ʻia ʻo CoQ10 i mea waiwai ma ke ʻano he lapaʻau maʻi maʻi, no laila pono e hana ʻia nā noiʻi hou aʻe ma mua o ka hiki ke hana ʻia.
8. He mea maikaʻi paha ia no ka lolo
ʻO ka hana mitochondrial e emi iho ana me ka makahiki, hiki ke alakaʻi i ka make o nā pūnaʻi lolo a kōkua i nā kūlana e like me Alzheimer a me Parkinson.
ʻO ka mea pōʻino, hiki ke maʻalahi ka lolo i ke koʻikoʻi oxidative ma muli o kona kiʻekiʻe o ka momona momona a me kāna koi nui no ka oxygen.
Hoʻonui kēia koʻikoʻi oxidative i ka hana ʻana o nā pūhui pōʻino i hiki ke hoʻopilikia i ka hoʻomanaʻo, cognition, a me nā hana kino.
9. Hiki iā ia ke pale i nā māmā
ʻO ka hoʻonui ʻana i ka pōʻino oxidative i loko o ka māmā a me ka pale ʻana i ka antioxidant maikaʻi ʻole, me nā haʻahaʻa haʻahaʻa o CoQ10, hiki ke hopena i nā maʻi māmā, e like me ka maʻi obstructive pulmonary maʻi (COPD) a me ka hānō.
Eia kekahi, ua ʻike kekahi mau noiʻi kahiko e loaʻa i ka poʻe me kēia mau kūlana ka haʻahaʻa haʻahaʻa o CoQ10.
Ua ʻike ʻia kahi haʻawina ʻē aʻe ʻo ka hoʻohui ʻana me CoQ10 a me ka creatine - kahi pūhui i loaʻa i loko o nā ʻiʻo ʻiʻo - hiki ke hoʻomaikaʻi i ka hana hana, ka ʻike o ka pōkole o ka hanu, a me ke ʻano o ke kino i ka poʻe me COPD.
He aha nā meaʻai i loaʻa mai ai ʻo Coenzyme Q10
Iʻa momona. Loaʻa iā CoQ10 nā iʻa momona e like me ka trout, salmon, mackerel, a me sardines. Hāʻawi ʻo Mackerel ma kahi o 6.75 milligrams no 100 grams a ʻo ka trout e hāʻawi i 0.85 milligrams no 100 grams.
ʻiʻo. ʻAʻole wale nā kino holoholona e hāʻawi iā CoQ10. No ka mea, ola ia ma kou kino a pau, aia ia ma nā ʻano ʻiʻo a pau. Hāʻawi ka pipi ma kahi o 3.1 milligrams no 100 grams, he 1.4 milligrams ka moa, a he 2.4 milligrams ka puaʻa. Hāʻawi ka ʻiʻo reindeer ma kahi o 15.8 milligrams.
Soybeans. ʻO nā huahana soy e like me ka tofu, ka waiū soy, a me ka soy yogurt he kumu protein waiwai. He nui nā huaora a me nā minela ʻē aʻe i ka Soybeans, a me CoQ10. He 1.2 milligrams no ka 100 grams ka soybeans paila. Loaʻa i nā huahana soy ʻē aʻe ka liʻiliʻi o CoQ10, me ka tofu ma 0.3 milligrams a me ka waiū soy ma 0.25 milligrams.
Huaʻai. Me ka nui o nā huaora a me nā minela, nui nā mea kanu i loaʻa iā CoQ10. Ma waena o lākou, loaʻa i ka broccoli ka mea kiʻekiʻe CoQ10, ke kaupaona nei ma 0.6 a 0.86 milligrams no 100 grams.
Nati a me na anoano. Me ka protein, nā momona maikaʻi o ka naʻau, a me nā meaʻai koʻikoʻi ʻē aʻe, nā nati a me nā ʻanoʻano e hāʻawi iā CoQ10. He 2 milligrams o CoQ10 i ka 100-gram ka paʻakai pistachios, he 2.6 milligrams ka pīkī, a he 1.7 milligrams ka hua sesame.
ʻAiʻai
Hele mai ʻo CoQ10 i ʻelua mau ʻano like ʻole - ubiquinol a me ubiquinone.
ʻIke ʻia nā haʻawina o kēia manawa e ʻae ʻia ka ubiquinol a i ʻole ka ubiquinone no ka hoʻohana ʻana i mea hoʻohui. ʻAʻohe ʻokoʻa koʻikoʻi ma waena o nā mea ʻelua i ʻike ʻia e pili ana i ka absorption.
Loaʻa nā mea hoʻohui CoQ10 i nā ʻano like ʻole, mai 30 a 600 mgTrusted Source.
Ua hoʻohana ʻia nā ʻāpana o 100-400 mg i kēlā me kēia lā i nā haʻawina e pili ana i ke olakino o ka naʻau, ʻoiai ua hoʻohana ʻia nā dosis mai 600-3,000 mg no ka mālama ʻana i kekahi mau maʻi neurodegenerative.
Eia nō naʻe, ʻo ka lawe ʻana i ka 200 mg ʻelua i kēlā me kēia lā me ka meaʻai, ua manaʻo ʻia ʻo ia ke ʻano maʻamau e pono ai e mālama i nā pae koko therapeutic o CoQ10 no ka hapa nui o nā kānaka.
No ka mea, ʻo CoQ10 he mea hoʻoheheʻe ʻia i ka momona, lohi a kaupalena ʻia kona ʻai ʻana. Eia nō naʻe, ʻo ka lawe ʻana i nā mea hoʻohui CoQ10 me ka meaʻai hiki ke kōkua i kou kino e komo maikaʻi ma mua o ka lawe ʻole ʻana me ka ʻai ʻole. Eia kekahi, ua hoʻopaʻa ʻia nā capsules soft-gel e ʻoi aku ka maikaʻi ma mua o nā ʻano ʻē aʻe o CoQ10.
Hoʻohui ʻia, hāʻawi kekahi mau huahana i kahi ʻano solubilized o CoQ10, a i ʻole hui pū ʻana o CoQ10 a me nā aila, e hoʻomaikaʻi i kona absorption.
Ka manawa hoʻouna: ʻOkakopa-31-2023
