Wadanne abinci ne ke da coenzyme q10?

2023-11-16 15:31:42

Coenzyme Q10(CoQ10) emulsion ne na antioxidant wanda aka samar ta halitta a cikin jiki wanda ke da mahimmanci ga samfuran makamashi. Yanayin CoQ10 na iya raguwa tare da shekaru, yana mai da tushen abinci mahimmanci. abinci da yawa sun ƙunshi CoQ10, musamman nama, kifi, goro, tsaba, alayyahu, broccoli, da wasu zane-zane. Wannan abun da ke ciki yana bincika kyawawan hanyoyin salutary na CoQ10 da yadda ake haɓaka shigarwa.

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Gabatarwa

CoQ10 wani fili ne da jiki ya yi wanda ke taka muhimmiyar rawa wajen samar da makamashin salula kuma yana aiki azaman antioxidant mai ƙarfi. Rage matakan CoQ10 na iya ba da gudummawa ga lamuran lafiya. Kodayake jiki yana yin wasu CoQ10, bincike ya nuna ci daga abinci da kari yana taimakawa wajen kula da mafi kyawun matakan.

An kafa CoQ10 a cikin ƙananan yawa a cikin nau'o'in abinci iri-iri, amma yana da girma a cikin nama, nama, kifi, waken soya da zanen man canola, wasu 'ya'yan itatuwa da kayan lambu, da goro da tsaba. Ta haɗa da ƙarin waɗannan abincin, zaku iya ƙara shigar da salutary CoQ10 a zahiri.

Abubuwan Abincin Halitta na Coenzyme Q10

Hanya mafi kyau don samun Coenzyme Q10 shine ta hanyar cin daidaitaccen abinci wanda ya haɗa da abinci mai wadatar dabi'a a cikin wannan sinadari mai mahimmanci:

Tushen Tushen Dabbobi

- Naman gabobi kamar hanta, koda da zuciya

- Naman sa mai laushi

- Kaza da nono turkey

- Kifi mai kitse kamar salmon, tuna, sardines da mackerel

- Kayan kiwo da suka hada da madara, yogurt, da kwai

Tushen Tushen Shuka

- Mai kamar waken soya, canola da man zaitun

- Kwayoyi da suka hada da pistachios, gyada da gyada

- iri irin su sesame da sunflower

- alayyafo, farin kabeji da broccoli

- Strawberries da lemu

- Legumes, waken soya da hatsi

Waɗannan abincin sun ƙunshi mabambantan adadin CoQ10 dangane da abubuwa kamar nau'in, shekaru da muhalli. Amma cin waɗannan abincin yau da kullun na iya ƙara yawan amfani da CoQ10 mai ma'ana.

Tushen tushen dabba na Coenzyme Q10

Wasu daga cikin mafi arziki kafofin na Coenzyme Q10 Pure Foda zo daga abincin dabbobi. Ga wasu manyan zaɓuɓɓuka:

- Zuciyar naman sa: Yana ba da 113 MG CoQ10 a kowace hidimar 3oz

- Hanta naman sa: Yana ba da 39 MG a kowace hidimar 3oz  

- Naman sa da ake ciyar da ciyawa: Har zuwa 5 MG a kowace hidimar 3oz

- Nono kaji: Kusan 3 MG a kowace hidimar 3oz

- Herring: Kusan 2-3 MG a kowace 3oz fillet

- Salmon: Har zuwa 2 MG da kashi 3oz

- Qwai: Kusan 0.1 MG kowane babban kwai

- Sardines: Kusan 1 MG a kowace 3oz iya

Zaɓi ciyarwar ciyawa, kewayon kyauta, da tushen da aka kama lokacin da zai yiwu don iyakar abun ciki na CoQ10. Naman gabobin jiki, kifin mai mai, da yolks na kwai suna da adadi mafi girma.

Tushen tushen Shuka na Coenzyme Q10

Ga masu cin ganyayyaki da masu cin ganyayyaki, samun CoQ10 daga abincin shuka yana da mahimmanci. Ga wasu mafi kyawun zaɓuɓɓuka:

- Man waken soya: A kusa da 1 MG kowace tbsp

- Man Canola: Har zuwa 0.5 MG kowace tbsp  

- Man zaitun: A kusa da 0.4 MG da tbsp

- Gyada: Kusan 0.2 MG a kowace hidimar 1oz

- Alayyahu: Har zuwa 0.2 MG kowace kofin dafaffe

- Broccoli: A kusa da 0.1 MG da dafaffen kofin

Farin kabeji: Yana ba da kusan 0.07 MG kowace kofin dafaffen

- Lemu: A kusa da 0.04 MG kowace matsakaici orange

- Strawberries: Kimanin 0.02 MG kowace kofi

Walnuts: Kusan 0.01 MG kowace oz

Mayar da hankali ga lafiyayyen mai, goro, tsaba, kayan lambu, da wasu 'ya'yan itatuwa don taimakawa inganta cin ganyayyaki na CoQ10.

Abubuwan da ake dafa abinci da Shirye-shirye

Wasu hanyoyin dafa abinci da ayyukan ajiya na iya taimakawa adana CoQ10 a cikin abinci:

- A guji soya, wanda zai iya rage CoQ10. Maimakon haka, zaɓi yin burodi, gasa, miya ko tururi.

- Hana fallasa iska, zafi, da haske yayin sarrafawa da adanawa don rage iskar oxygen.

- Ku ci abinci danye idan zai yiwu, kamar 'ya'yan itatuwa, ganyaye, da kayan lambu.

- Zaɓi daskararrun nama da kifi akan sabo idan rashin tabbas na yanayin ajiya. Daskarewa yana taimakawa kulle a cikin CoQ10.

- Idan ana dafa nama, a guji yin girki. Yi amfani da hanyoyi masu sauƙi kamar stewing.

- Cinye ƙwai mai laushi mai laushi ko mai laushi don riƙe ƙarin CoQ10.

- Yi amfani da mai mai sanyi a cikin salati maimakon dumama don dafa abinci.

- Da zarar an bude, a sanya mai da goro don taimakawa wajen kula da sabo.

Bin ainihin amincin abinci da shawarwarin sabo na iya taimakawa riƙe ƙarin CoQ10 yayin dafa abinci da ajiya.

Kariyar Abinci da Ƙarfafan Abinci  

Duk da yake tushen abinci duka suna da kyau, wasu suna amfani da kayan abinci na CoQ10 ko abinci mai ƙarfi don haɓaka ci. Ƙarin na iya ba da 50-500 MG kowace kashi. Duk da haka, ba a kayyade kari ko shayarwa da kuma CoQ10 daga abinci. Ƙarfafan hatsi, sandunan abinci mai gina jiki, da abin sha kuma sun ƙunshi ƙarin CoQ10. Har yanzu, ana ba da shawarar abinci iri-iri da aka mayar da hankali kan tushen abinci gabaɗaya don ingantaccen abincin CoQ10 na yau da kullun.

Wadanne abinci ne mafi girma a cikin CoQ10?

Wasu daga cikin mafi girman tushen abinci na CoQ10 sun haɗa da:

- Zuciyar naman sa: Maɗaukakin arziki a cikin CoQ10. Yana ba da kusan 113 MG a kowace hidimar 3oz.  

- Hanta naman sa: Ya ƙunshi adadi mai yawa a kusa da 39 MG a kowace hidimar 3oz.

- Herring: Ɗaya daga cikin mafi kyawun tushen kifi, tare da kusan 2-3 MG kowace 3oz fillet.

- Man waken soya: Yana ba da kusan MG 1 a kowace cokali, fiye da sauran mai.

- Alayyahu: Na musamman mai wadata ga kayan lambu, yana ba da 0.2 MG kowace kofin dafaffen.

- Nono kaji: Yanke mai raɗaɗi wanda har yanzu yana ba da kusan 3 MG CoQ10 a kowane yanki na 3oz.

- Gyada: Kyakkyawan tushen tushen shuka tare da kusan 0.2 MG kowace oza.

- Broccoli: Yana ba da kusan 0.1 MG kowace kofin dafaffen.

- Kwai gwaiduwa: Yafi girma a cikin CoQ10 fiye da fari, tare da kusan 0.1 MG kowace gwaiduwa.

Mayar da hankali kan haɗa waɗannan manyan hanyoyin abinci akai-akai don haɓaka ci abinci na CoQ10.

Ta yaya zan iya ƙara coenzyme Q10 a jikina?

Wasu hanyoyi don taimakawa haɓaka matakan coenzyme Q10 a zahiri sun haɗa da:

- Ku ci ƙarin abinci mai arziki a cikin CoQ10 kamar naman gabobin jiki, kifi, goro, iri, mai, alayyahu, broccoli, da qwai.

- Ɗauki ƙarin CoQ10 a ƙarƙashin jagorancin likita, a kusa da 100-200mg / rana.

- Kula da nauyin lafiya. An haɗa kiba zuwa ƙananan matakan CoQ10.

- Motsa jiki akai-akai. Cardio yana taimakawa haɓaka samar da CoQ10 na halitta.

- Rage damuwa. Damuwa na yau da kullun na iya rage ajiyar CoQ10.

- Inganta barci. Barci mara kyau yana rage haɗin CoQ10.

- Kada ku sha taba. Shan taba yana rage matakan plasma CoQ10.

- Yi magana da likitan ku game da gwajin gwaji don duba matsayin CoQ10.

Haɗa daidaitaccen abinci mai gina jiki, kari kamar yadda ake buƙata, da salon rayuwa mai kyau yana ba da mafi kyawun dabarun inganta matakan CoQ10.

Menene alamun ƙananan CoQ10?

Babu takamaiman alamun bayyanar da koyaushe suna nuna rashi CoQ10. Koyaya, wasu alamu masu yuwuwa sun haɗa da:

- Gajiya, rauni, da raguwar jurewar motsa jiki

- Ciwon tsoka, ciwon ciki ko zafi

- Ciwon kai da tashin hankali

- Hawan jini

- Yin amfani da magungunan statin wanda ke rage CoQ10

- Rashin ciwon zuciya

- Abubuwan da suka shafi jijiya kamar rawar jiki da rigidity na tsoka

- Rashin hankali

- Matsalar rashin haihuwa

- Cututtukan neuromuscular

Duk da yake ba takamaiman ga CoQ10 ba, gwajin matakan jini na iya bayyana ƙarancin matsayin CoQ10 na asibiti. Wadanda abin ya shafa yakamata su tattauna alamomi da gwaji tare da likitan su.

Shin qwai sun ƙunshi Q10?  

Ee, qwai suna ƙunshe da ƙanana amma ƙima na coenzyme Q10 (CoQ10). Madaidaicin abun ciki na CoQ10 ya dogara da dalilai kamar abinci da shekarun kaza. Amma a matsakaici:

- Kwai gwaiduwa ya ƙunshi kusan 0.1 MG CoQ10 kowace gwaiduwa

- Dukan ƙwai suna da kusan 0.05 MG CoQ10 kowane babban kwai

- Farin kwai basu ƙunshi matakan ma'ana na CoQ10 ba

Don haka yayin da ƙwai gaba ɗaya ba su da girma sosai a cikin CoQ10, ɓangaren gwaiduwa yana da tushe mai kyau. Haɗe da wasu ƙwai a cikin abincinku na mako-mako na iya taimakawa wajen ba da gudummawa ga ci gaban CoQ10 ɗin ku. Ƙwai masu haɓakar makiyaya na iya ba da ɗan ƙaramin abun ciki na CoQ10 kuma.

Wadanne kwayoyi ne masu girma a cikin CoQ10?

Wasu kwayoyi da suka ƙunshi matakan ma'ana na coenzyme Q10 sun haɗa da:

- Gyada: Kusan 0.2 MG kowace oza

- Pistachios: A kusa da 0.1-0.2 MG kowace oza

Walnuts: Kimanin 0.01 MG kowace oza

- Hazelnuts: Samar da adadin adadin CoQ10

- Almonds: Hakanan yana ba da ƙananan adadin CoQ10

- Pecans: Ya ƙunshi ƙananan matakan CoQ10

Daga cikin dukkan goro, gyada yakan zama mafi girma. Koyaya, haɗa nau'ikan kwayoyi da iri na iya taimakawa ƙara bambancin zuwa tushen ku na CoQ10. Nemo danye ko gasassun zabuka. Kuma iyakance girman rabo, kamar yadda kwayoyi suna da yawan kalori.

Kammalawa

A taƙaice, akwai wadatattun hanyoyin abinci masu mahimmanci na mahimmin kayan abinci na CoQ10. Mafi arziƙi sun haɗa da naman gabobin jiki, kifi mai kitse, kaji, man waken soya, goro, iri, alayyahu, broccoli, da qwai. Shirye-shiryen da dabarun ajiya na iya taimakawa haɓaka riƙewa. Nufin abinci 1-2 na abinci mai wadatar CoQ10 yau da kullun a matsayin wani ɓangare na daidaitaccen abinci, tare da motsa jiki da sarrafa damuwa. Matakan gwaji da la'akari da kari a ƙarƙashin jagorar likita na iya dacewa da wasu mutane. Kula da isassun abinci na CoQ10 ta abinci, salon rayuwa, da kari lokacin da garanti zai iya tallafawa mafi kyawun lafiya.

Hubei Sanxin Biotechnology Co., Ltd. ya haɗu da bincike da haɓakawa, samarwa, da tallace-tallace na shekaru masu yawa. Mu ne abin dogaronku Coenzyme Q10 girma dillali. Za mu iya samar da ayyuka na musamman kamar yadda kuka nema.

email: nancy@sanxinbio.com

References

1. Turunen, M., Olsson, J., & Dallner, G. (2004). Metabolism da aikin coenzyme Q. Biochimica et biophysica acta, 1660(1-2), 171-199. doi.org/10.1016/j.bbamem.2003.11.012

2. Mantle, D., & Hargreaves, I. (2019). Coenzyme Q10 da Ciwon Cutar da ke Shafi Tsawon Rayuwa: Bayani. Antioxidants (Basel, Switzerland), 8 (2), 44. https://doi.org/10.3390/antiox8020044

3. Bhagavan, HN, & Chopra, RK (2006). Coenzyme Q10: sha, ɗaukar nama, metabolism da pharmacokinetics. Binciken tsattsauran ra'ayi na kyauta, 40(5), 445-453. doi.org/10.1080/10715760600617843

4. Zheng, A., Moritani, T., & Zheng, Q. (2021). Abinci a matsayin Magani don Mitochondrial Nutrients: Binciken Mayar da hankali akan Coenzyme Q10. Mujallar kimiyyar kwayoyin halitta, 22(21), 11870. https://doi.org/10.3390/ijms222111870

5. Mortensen, SA, Rosenfeldt, F., Kumar, A., Dolliner, P., Filipiak, KJ, Pella, D., Alehagen, U., Steurer, G., & Littarru, GP; Q-SYMBIO Masu Binciken Nazarin (2014). Tasirin coenzyme Q10 akan cututtuka da mace-mace a cikin raunin zuciya na yau da kullun. Sakamako daga binciken Q-SYMBIO. Binciken asali a cikin ilimin zuciya, 109 (6), 441. https://doi.org/10.1007/s00395-014-0441-3

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