Zimene Mukuyenera Kudziwa Zokhudza Choline
Choline ndi vitamini B ndi zakudya zowonjezera. Choline amathandiza kwambiri pazinthu zosiyanasiyana zamagetsi, kuphatikizapo mafuta ndi cholesterol, magetsi, ndi maselo ndi mitsempha. Kuonjezerapo, choline imafunika kupanga acetylcholine (mankhwala a ubongo omwe amagwira ntchito kukumbukira ndi kupweteka kwa minofu).
Thupi limapanga choline pang'ono, koma choline iyeneranso kuphatikizidwa mu zakudya zanu kuti mukhale ndi thanzi labwino.
Kupezeka mu zakudya zambiri, choline imapezekanso mu mawonekedwe owonjezera.
Tawonani apa sayansi kumbuyo kwa ubwino wa thanzi wa choline:
Ubwino
1) Memory
Kafukufuku amasonyeza kuti choline amafunika kuti ubongo ukhale wabwino komanso kuti akumbukire kukumbukira. Mwachitsanzo, mu lipoti la 2010 mu Journal of the American Dietetic Association , mlembiyo ananena kuti kuwonjezeka kwa zakudya zamakina choline kungakhale kofunikira kwa amayi pa nthawi yomwe ali ndi pakati kuti athandizidwe kuti ubongo ukhale wabwino. Zowonjezera, kafukufuku wanyama akuwonetsa kuti kudya kokwanira mokwanira m'zaka zoyambirira za moyo kungayambitse kukumbukira moyo wonse.
2) Moyo Wathanzi
Kafukufuku woyambirira amasonyeza kuti choline ikhoza kuwonjezera thanzi la mtima. Mwachitsanzo, kafukufuku wa 2005 mu American Journal of Clinical Nutrition anapeza kuti kuchepetsa kusowa kwa mankhwala kungapangitse kuchuluka kwa homocysteine (amino acid yomwe imagwirizana ndi matenda a mtima).
3) Liver Health
Kulephera kupeza choline mokwanira kungawononge chiwindi, malinga ndi kafukufuku wa 2007 mu American Journal of Clinical Nutrition . Phunziroli, anthu akuluakulu 57 anadyetsedwa zakudya zomwe zili ndi 550 mg ya choline tsiku masiku khumi. Kenaka, ophunzirawo adadyetsedwa zakudya zomwe zili ndi zosachepera 50 mg ya choline tsiku lililonse kwa masiku 42.
Kafukufuku adawonetsa kuti, pamene amalephera kudya zakudya zokwanira, 77 peresenti ya amuna, 80 peresenti ya amayi omwe amamwalira pambuyo pake ndi azimayi 44 mwa amayi 100 alionse omwe ali ndi zaka makumi anayi amayamba kukhala ndi chiwindi kapena mafuta.
Zizindikiro za Kutaya
Kulephera kwa Choline kungabweretse zizindikiro zambiri, monga:
- kutopa
- kusowa tulo
- mavuto a kukumbukira
Panthawi ya vuto lalikulu la choline, anthu amavutika ndi chiwindi, kusabereka, kuthamanga kwa magazi komanso kuuma kwa mitsempha (matenda otchedwa atherosclerosis). Kulephera kwa Choline kungapangitsenso chiopsezo cha matenda a mtima.
Zotsatira Zakudya
Kuti muwonjezere zakudya zanu, onjezerani zakudya izi mu zakudya zanu:
- Gulu la tirigu (172 mg choline pa chikho)
- mazira (126 mg choline pa dzira lalikulu)
- Mankhwala a Atlantic cod (71 mg choline pa ola 3)
- Zimamera (63 mg choline pa chikho)
- broccoli (62 mg choline pa chikho)
- salimoni (56 mg choline pa ma ola atatu)
- mkaka wochuluka (38 mg choline pa ma ola 8)
Ngakhale kuti choline chofunika tsiku ndi tsiku sichidziwika, akatswiri ambiri azachipatala amalimbikitsa kuti akuluakulu amatha kupanga 425 mg ya choline patsiku. Kuwonjezera apo, kuwonjezeka kwa choline kudya 550 mg pa tsiku pamene mimba ndi lactation nthawi zambiri amalimbikitsa.
Mipango
Mukamayamwa kwambiri, choline ikhoza kuyambitsa zotsatira zina (kuphatikizapo kunyowa ndi kusowa kwa njala).
Kudya kwambiri kwa choline kungapangitsenso kutentha kwa thupi.
Kumene Mungapeze
Zowonjezeka kuti zithe kugula pa intaneti, choline zowonjezeretsa zitha kupezeka mu zakudya zambiri zachilengedwe ndi m'masitolo ogwirizana ndi zakudya zowonjezera zakudya.
Kugwiritsa Ntchito Ito la Thanzi
Choline chloride ndi choline bitartrate (mitundu iwiri ya salt yamchere) imapezeka mu mawonekedwe owonjezera. Ngakhale kuti phosphatidylcholine yowonjezerapo ndi lecithin zowonjezeramo zakudya zimaperekanso choline, izi zimakhala ndi zakudya zambiri zochepa.
Anthu ambiri amatha kukwaniritsa choline zawo tsiku lililonse pogwiritsa ntchito chakudya chokha. Ngati mukudera nkhawa za kusowa kwa choline, nkofunika kukaonana ndi dokotala wanu.
Kuwonjezera apo, ndizofunikira kuzindikira kuti kugwiritsa ntchito choline zowonjezeretsa m'malo mwa chisamaliro chachilendo cha matenda aakulu kungakhale ndi zotsatira zoopsa za thanzi.
Zotsatira
Caudill MA. "Thanzi lisanadze komanso lathanzi: umboni wochuluka wa choline umafuna." J Amadyetsa Assoc. 2010 Aug; 110 (8): 1198-206.
da Costa KA, Gaffney CE, Fischer LM, Zeisel SH. "Kuperewera kwa Choline mu mbewa ndi anthu kumagwirizanitsa ndi ndondomeko yowonjezereka ya plasma homocysteine pambuyo pa katundu wa methionine." Am J Clin Nutr. 2005 Feb; 81 (2): 440-4.
Fischer LM, daCosta KA, Kwock L, Stewart PW, Lu TS, Stabler SP, Allen RH, Zeisel SH. "Kugonana ndi chikhalidwe cha anthu odwala matendawa kumakhudza zakudya za anthu zomwe zimadya zakudya zokhazokha." Am J Clin Nutr. 2007 May; 85 (5): 1275-85.
Linus Pauling Institute: Kafukufuku Wopanga Mavuto Opatsa Thanzi. "Choline." August 18, 2009.
Uzani PM. "Choline komanso odwala ndi matenda." J Ikulandira Metab Dis. 2011 Feb; 34 (1): 3-15.
Zeisel SH. "Choline: zomwe zimakhala zofunikira pa kukula kwa fetus ndi zakudya zofunika kwa anthu akuluakulu." Annu Rev Nutriti. 2006; 26: 229-50.
Zeisel SH. "Choline: amafunika kuti akule bwino kukumbukira." J Amtundu wa zakudya. 2000 Oct; 19 (Suppl 5): 528S-531S.
Zeisel SH. "Kufunika kwa zakudya zowonjezera ubongo." J Amtundu wa zakudya. 2004 Dec; 23 (6 Suppl): 621S-626S.
Zeisel SH, da Costa KA. "Choline: zakudya zofunikira kwambiri za thanzi." Nthenda Rev. 2009 Nov; 67 (11): 615-23.
Chodziwikiratu: Zomwe zili pa tsambali zimapangidwa pazinthu zophunzitsira zokha ndipo sizilowetsamo malangizo, matenda kapena chithandizo ndi dokotala wololedwa. Sichikutanthauza kubisa zonse zomwe zingatheke, kuyanjana kwa mankhwala, zochitika kapena zotsatirapo zoipa. Muyenera kupeza chithandizo chamankhwala mwamsanga pa nkhani iliyonse yathanzi ndikufunsani dokotala musanagwiritse ntchito mankhwala osakaniza kapena kusintha kwa regimen yanu.