Choline - mawuwa akhoza kukhala osadziwika bwino, koma mwina simudziwa zambiri za mchere uwu, umene umasonyeza kuti ndi zofunika kwambiri pa kukula kwathu koyamba, komanso m'miyoyo yathu mu ubongo, chiwindi, ndi zina zambiri.
Kodi Choline N'chiyani?
Choline ndi mankhwala ofanana ndi mavitamini a B ndipo nthawi zambiri amaloledwa nawo, ngakhale kuti si (koma) "vitamini B".
Ngakhale kuti njira zake zonse, makamaka momwe zimagwirizanirana ndi zakudya zina, sizikumveka bwino, zikuwoneka kuti nthawi zambiri zimagwirizana ndi folate ndi amino acid yotchedwa methionine. Ngakhale thupi la munthu likhoza kupanga choline ena amadziwika kuti ndikofunikira kupeza zakudya zokoma.
Ubwino
Choline imagwira ntchito zosiyanasiyana m'matupi athu - mu kapangidwe ka maselo, kuteteza ziwindi zathu kuchoka ku mafuta, monga chithunzithunzi cha khungu la neurotransmitter acetylcholine, ndi zina zambiri. Chifukwa cha kukula mofulumira mu fetus ndi makanda, tili ndi chosowa chachikulu cha choline m'moyo wathu woyamba. Mkaka wa anthu uli ndi choline chokwanira.
Choline anayamba kupeza chidwi cha akatswiri okhudzana ndi zakudya pamene anapeza kuti makoswe a fetal omwe amayi awo sankalandira choline chokwanira pamadyerero awo anali ndi ubongo wochepa kwambiri komanso zochitika zosayembekezereka zobadwa pambuyo pobereka omwe amayi awo amadya zakudya zokwanira.
Kwa zaka zingapo zapitazi, pakhala kufufuza mwatsatanetsatane, ndipo panopa pali mfundo zomwe choline zingakhale zofunikira osati kuti ubongo ukhale wopititsa patsogolo fetus ndi makanda koma zingathandize kuchepetsa kukumbukira kukumbukira ndi ukalamba (ngakhale kuti kuyesayesa kusinthira kuchepa kwa chidziwitso kamodzi zakhala zikukhumudwitsa).
Choline yasonyezedwa kutetezera chiwindi ku mitundu ina ya kuwonongeka ndipo ingathandize kuthetsa kuwonongeka kumene kwachitika kale. Kuonjezera apo, zingathandize kuchepa kwa cholesterol ndi homocysteine zokhudzana ndi matenda a mtima, komanso zingateteze ku mitundu ina ya khansa. Izi ndi malo omwe kufufuza kwina kuli kofunika, koma pali zizindikiro zoyamba zoyambirira.
Zosowa za Tsiku ndi Tsiku
A RDA ya choline sanakhazikitsidwe, koma National Academy of Sciences amalimbikitsa zotsatirazi kuti "kudya mokwanira" wa choline.
Analimbikitsa Choline Intakes (AI = Chiyero Chokwanira)
| Zaka | Tsiku lililonse AI | |
| Makanda | 0-6 mos | 125 mg. |
| 7-12 mos | 150 mg | |
| Ana | 1-3 yrs | 200 mg |
| 4-8 yrs | 250 mg | |
| Anyamata | 9-13 yrs | 375 mg |
| 14-18 yrs | 550 mg | |
| Atsikana | 9-13 yrs | 375 mg |
| 14-18 yrs | 440 mg | |
| Amuna | 550 mg | |
| Akazi | 425 mg | |
| Woyembekezera | 450 mg | |
| Kulumikizana | 550 mg |
Zotsatira
Mpaka 2004, pamene USDA idasindikiza kafukufuku wazinthu za zakudya, tinangoyambaza maphunziro kuti tipite. Kufufuza kotereku kwandisonyeza zozizwa zina, makamaka kuti pali zakudya zochepa m'magulu ambiri kusiyana ndi zomwe zinaganiziridwa kale. Ngakhale zakudya zambiri zili ndi choline pang'ono, anthu ena ayenera kulipira kwambiri kuti adye chakudya chawo, makamaka ngati sakudya mazira ambiri a dzira.
Nazi zitsanzo za zakudya zomwe zili pamwamba kwambiri mu choline:
- Ng'ombe ya nkhumba - yopaka-wouma - 100 magalamu (pafupifupi 3.5 oz) - 418 mg
- Yolk kuchokera ku dzira lonse lalikulu - 112 mg choline
- Ng'ombe (nthaka) 80% wotsamira / 20% mafuta - 3.5 oz patty - 81 mg
- Kolifulawa - 3/4 C yophika (1 "zidutswa) - 62 mg
- Nyemba za Navy - 1/2 C yophika - 48 mg
- Tofu - 100 magalamu (pafupifupi 3.5 oz) - 28 mg
- Maamondi - magawo - 1/2 chikho - 26 mg
- Peanut batala - 2 T - 20 mg
Kwa ine, limodzi mwa mauthenga ofunika kwambiri a choline (ndi zakudya zina zomwe zapezeka posachedwa) ndikuti tikuphunzirabe zambiri za zakudya. Izi zikugogomezera kufunikira kudya zakudya zosiyanasiyana, kotero sitidzasowa zakudya zina zomwe tapeza.
Kodi N'zotheka Kupeza Choline Wambiri?
Ndipotu, inde. Mlingo Wopambana Wopanda Matenda Aakulu kwa anthu akuluakulu wapangidwa ku 3.5 magalamu (3500 mg) patsiku. Pamwamba pa izi, zotsatira zovulaza zingaphatikizepo kutsika kwa magazi, kutsekula m'mimba, ndi fungo la thupi la nsomba.
Zotsatira:
> Zakudya Zowonjezera Zakudya za Thiamin, Riboflavin, Niacin, Vitamini B6, Folate, Vitamini B12, Pantothenic Acid, Biotin, ndi Choline. National Academy Press. 1998.
> Nurk E, Refsum H et al. Choline ya plasma yaulere, kugwiritsidwa ntchito bwino ndi kuzindikira: Hordaland Phunziro. British Journal of Nutrition. 2013 Feb 14; 109 (3): 511-9.
Poly C, Massaro J et al. Chiyanjano cha zakudya zokhala ndi zakudya zokhala ndi zovuta kumvetsetsa ndi zovuta zoyera mu Framingham Offspring Cohort. American Journal of Clinical Nutrition. 2011 Dec; 94 (6): 1584-1591.
> United States Dipatimenti ya Ulimi. Tsamba la Choline mu Zakudya. 2008.