I-Choline-leli gama lingase lisazi kahle, kodwa cishe awukwazi okuningi ngalomsoco, okubonisa izimpawu ezibaluleke kakhulu ekuthuthukiseni kwethu kwasekuqaleni, nakuzo zonke izimpilo zethu ebuchosheni bethu, e-livers, mhlawumbe nangaphezulu.
Kuyini i-Choline?
I-Choline iyimakhemikhali efana namavithamini e-B futhi ivame ukungena kuwo, nakuba kungabi (okwamanje) "i-vitamin B" esemthethweni.
Nakuba indlela yayo yonke yesenzo, ikakhulukazi ukuthi ixhumana kanjani nezinye izakhi, ayiqondakali ngokuphelele, kubonakala sengathi isebenza emakhonsathini ne-folate kanye ne- amino acid okuthiwa i-methionine. Nakuba umzimba womuntu ungenza enye i-choline ngokuvamile ibonakala ukuthi kubalulekile ukuthola nokudla okunomsoco.
Izinzuzo
U-Choline ukhonza imisebenzi ehlukahlukene emizimbeni yethu-ekubunjweni kwezingqamuzana zamangqamuzana, ukuvikela ama-livers ethu ekuqongeni amafutha, njenge-molecule yesikhumbuzo se-neurotransmitter acetylcholine, nokuningi. Ngenxa yentuthuko ekhudlwana emathunjini nasezinsaneni, sinesidingo esikhulu sokwenza ukuphila kwethu kwasekuqaleni. Ubisi lwabantu lunamazinga aphezulu e-choline.
U-Choline waqala ukuthola abacwaningi bokudla okunomsoco lapho kutholakala ukuthi amagundane angama-fetal obomama abazange bathole okwanele ekudleni kwabo babe nokuthuthukiswa okuncane kobuchopho kanye nezinkumbulo ezibuhlungu ngemva kokuzalwa kunalokho labo omama babo badla okwanele komsoco.
Eminyakeni embalwa eyedlule, kube nokucwaninga kokucwaninga, futhi manje kunamaphuzu okwakhiwa kwe-choline kungabalulekile hhayi kuphela ekuthuthukiseni ubuchopho bamantombazane nezinsana kodwa kungasiza ekuvimbeleni ukulahleka kwememori okuhambisana nokuguga (nakuba imizamo yokulungisa ukuncipha kwengqondo uma kwenzeke kuye kwaba kudumala).
I-Choline iboniswe ukuvikela isibindi kwezinye izinhlobo zomonakalo futhi ingasiza ukuguqula umonakalo osevele usuvele. Ukwengeza, kungase kusize amazinga e-cholesterol ne-homocysteine ​​ahlotshaniswa nesifo senhliziyo, futhi angasiza ekuvikeleni kwezinye izinhlobo zegciwane. Le yindawo lapho kudingeka khona ucwaningo oluthe xaxa, kodwa kunezibonakaliso zokuqala zokuqala.
Izidingo Zansuku zonke
I-RDA ye-choline ayisungulwa, kodwa i-National Academy of Sciences incoma lokhu okulandelayo ngokuthi "ukudla okuwanele" kwe-choline.
Izinketho ze-Choline eziphakanyisiwe (I-A = Inzuzo Elingene)
| Ubudala | I-AI yansuku zonke | |
| Izinsana | 0-6 ekuseni | 125 mg. |
| 7-12 mos | 150 mg | |
| Izingane | 1-3 yrs | 200 mg |
| 4-8 amahora | 250 mg | |
| Abafana | 9-13 yrs | 375 mg |
| 14-18 yrs | 550 mg | |
| Amantombazane | 9-13 yrs | 375 mg |
| 14-18 yrs | 440 mg | |
| Amadoda | 550 mg | |
| Abesifazane | 425 mg | |
| Ukukhulelwa | 450 mg | |
| Ukusebenzisana | 550 mg |
Imithombo
Kuze kube ngu-2004, lapho i-USDA ishicilela okokuqala imininingwane yokudla, sidinga ukuqhubekela phambili izifundo. Lolu cwaningo oluhlelekile luye lwembula ezinye izinto ezimangazayo, ikakhulukazi ukuthi kune-choline encane kokudla okuningi kunalokho okucatshangwa ngaphambilini. Nakuba ukudla okuningi kunenani elincane, abanye abantu kumele bakhokhele ukunakekelwa okungaphezulu ukuze bathole okwanele ekudleni kwabo, ikakhulukazi uma bengadli izikhupha eziningi zamaqanda.
Nazi ezinye izibonelo zokudla eziphezulu kakhulu kwi-choline:
- Inyama yenkomo - i-pan-ethosiwe - amagremu ayi-100 (cishe u-3.5 oz) - 418 mg
- I-Yolk kusuka kwelinye iqanda elikhulu - 112 mg uketshezi
- Inkabi (umhlabathi) 80% i-fat / i-20% fat - i-3.5 oz patty - 81 mg
- Ukholifulawa - 3/4 C okuphekwe (1 "izingcezu) - 62 mg
- Ama-bean Navy - 1/2 C okuphekwe - 48 mg
- I-Tofu - amagremu angu-100 (cishe u-3.5 oz) - 28 mg
- Ama-alimondi - anyathelwe - 1/2 indebe - 26 mg
- I-peanut butter - 2 T - 20 mg
Ngami, omunye wemilayezo ebalulekile ye-choline (kanye nezinye izakhi ezitholakala kamuva) ukuthi sisafunda okuningi mayelana nokudla. Lokhu kugcizelela ukubaluleka kokudla okuhlukahlukene kokudla okuphelele, ngakho-ke ngeke sikwazi ukungaphumeleli kwezinye izakhi ezitholakale zitholakale.
Ingabe Kungenzeka Ukuthola I-Choline Eningi?
Empeleni, yebo. Izinga elingenakubekezelelwa eliphezulu lokungena kubantu abadala lihlelwe ku 3.5 mg (3500 mg) ngosuku. Ngaphezulu kwalokhu, imiphumela emibi ingabandakanya ukucindezelwa kwegazi okuphansi, uhudo, kanye nephunga lomzimba lokudoba.
Imithombo:
> Izindleko Zokudluliswa Kwezinkukhu ze-Thiamin, Riboflavin, i-Niacin, i-Vitamin B6, i-Folate, i-Vitamin B12, i-Pantothenic Acid, i-Biotin ne-Choline. I-National Academy Press. 1998.
> Nurk E, Refsum H et al. I-choline yamahhala ye-Plasma, ukusebenza kwe-betaine nokuqonda: i-Hordaland Study. I-British Journal Yokudla. 2013 Feb 14; 109 (3): 511-9.
I-Poly C, i-Massaro J et al. Ukuhlobana kwe-choline yokudla kuya ekusebenziseni ukucabangela kanye nokugcoba okumhlophe ku-Framingham Offspring Cohort. I-American Journal of Nutrition Clinic. 2011 Dec; 94 (6): 1584-1591.
> UMnyango Wezolimo wase-United States. Idatha ye-Choline ku-Foods. 2008.