Okudingeka Ukwazi Ngo-Choline
I-Choline yi- vitamin B nesisindo esibalulekile. I-Choline idlala indima ebalulekile eziningana zezinqubo zezinto eziphilayo, kuhlanganise nokuthutha kwamafutha ne-cholesterol, amandla kagesi, nesibonakaliso sesisindo nesibindi. Ngaphezu kwalokho, i-choline iyadingeka ukukhiqiza i-acetylcholine (ikhemikhali yobuchopho ehilelekile ekukhunjweni nasekulawuleni imisipha).
Umzimba ukhiqiza inani elincanyana le-choline, kepha i-choline kumele ifakwe ekudleni kwakho ukuze ugcine impilo.
Kutholakala kokudla okuningana, i-choline itholakala kufomu lokufakazela.
Nakhu ukubuka isayensi ngemuva kwezinzuzo zezempilo ze-choline:
Izinzuzo
1) Imemori
Ucwaningo lubonisa ukuthi i-choline iyadingeka ekuthuthukiseni okujwayelekile kobuchopho nokuthuthukiswa kwenkumbulo. Ngombiko we-2010 eMnyangweni we-American Dietetic Association , isibonelo, umbhali wathi ukusetshenziswa okwenyuka kokudla okucebile kungabalulekile kwabesifazane ngesikhathi sokukhulelwa ukuze kuqinisekiswe ukuthuthukiswa kwengqondo ejwayelekile emntwaneni. Ngaphezu kwalokho, ucwaningo olusekelwe ezilwaneni lubonisa ukuthi ukudla okunamandla okwanele eminyakeni yokuqala yokuphila kungaholela ekuthuthukiseni imemori yesikhathi eside.
2) Impilo Yenhliziyo
Ukucwaninga kokuqala kubonisa ukuthi i-choline ingathuthukisa impilo ye-heart. Ngokwesibonelo, isifundo se-2005 ku- American Journal of Clinical Nutrition sathola ukuthi ukulahlekelwa kwezinto ezincane kungabangela amazinga akhudlwana we-homocysteine (i-amino acid ehlobene nesifo senhliziyo).
3) Ingculazi yezempilo
Ukungatholi okwanele kungalimaza isibindi sakho, ngokusho kocwaningo luka-2007 eMelika Journal of Clinical Nutrition . Ukuze kuhlolwe, abantu abadala abangu-57 badliwe ukudla okuqukethe u-550 mg we-choline nsuku zonke izinsuku ezingu-10. Ngokulandelayo, amalungu okutadisha adliwe ukudla okuqukethe ngaphansi kuka-50 mg we-choline nsuku zonke izinsuku ezingu-42.
Imiphumela yocwaningo yembula ukuthi, lapho kunqunywe uketshezi wokudla, amaphesenti angu-77 wamadoda, abesifazane abangamaphesenti angu-80 abesifazane base-postmenopausal kanye namaphesenti angu-44 abesifazane base-premenopausal bahlaselwa umonakalo we-fover noma umsila.
Izimpawu Zokuntuleka
Ukwehluleka kwe-Choline kungaveza izimpawu eziningi, kufaka phakathi:
- ukukhathala
- ukulala
- izinkinga zememori
Ezimweni zokuntuleka okukhulu kwe-choline, abantu bangabhekana nokukhubazeka kwesibindi, ukungasebenzi, ukucindezeleka kwegazi nokuqina komzimba (isimo esibizwa ngokuthi i-atherosclerosis). Ukwehluleka kwe-Choline kungakwandisa ingozi yesifo senhliziyo.
Imithombo Yokudla
Ukwandisa ukudla kwakho kwe-choline, faka lokhu kokudla ekudleni kwakho:
- ukolweni wegorosi (172 mg choline indebe ngayinye)
- amaqanda (126 mg choline ngeqanda elikhulu)
- I-Atlantic cod (71 mg i-choline ngama-ounces amathathu)
- amahlumela amabhulashi (63 mg choline indebe ngayinye)
- i-broccoli (62 mg ikholine indebe ngayinye)
- i-saumon (56 mg i-choline ngama-ounces amathathu)
- ubisi lwe-milk (38 mg choline ngamayunithi angu-8)
Nakuba imfuneko yansuku zonke ye-choline engaziwa, ochwepheshe bezokwelapha abaningi batusa ukuthi abantu abadala bahlose u-425 mg we-choline ngosuku. Ukwengeza, ukwandisa uketshezi lwe-choline ku-550 mg ngosuku ngesikhatsi ukhulelwe kanye ne-lactation kuvunyelwe.
Amapulangwe
Uma kuthathwa amanani aphezulu, i-choline ingabangela imiphumela eminye yemiphumela (kubandakanya ukuhlukunyezwa nokulahlekelwa kwesidlo).
Ukudla okuphezulu kwe-choline kungase kuholele ekushiseni komzimba okwandisiwe.
Lapho Uzoyithola khona
Etholakala kakhulu ukuthengwa ku-intanethi, izithako ze-choline zingatholakala nakwezinto eziningi zokudla ezendalo kanye nasezitolo ezikhethekile ezisekelweni zokudla.
Ukusebenzisa It for Health
I-choline ye-chloride ne-choline bitartrate (izinhlobo ezimbili zamanoni e-choline) ziyatholakala kwifomu lokufakazela. Nakuba ama-phosphatidylcholine supplement kanye nezithako ze-lecithin nazo zihlinzeka nge-choline, lezi zivame ukuqukethe inani elincane lomsoco.
Iningi labantu likwazi ukuhlangabezana ne-choline yabo yansuku zonke idinga ngokudla kuphela. Uma ukhathazekile ngokuntuleka kwe-choline, kubalulekile ukubonana nodokotela wakho.
Ngaphezu kwalokho, kubalulekile ukuqaphela ukuthi ukusebenzisa izithako ze-choline esikhundleni sokunakekelwa okujwayelekile kwesimo esingapheli kungaba nemiphumela emibi yempilo.
Imithombo
Caudill MA. "Impilo ngaphambi nangemva kokubeletha: ubufakazi bokukhula kwe-choline kudinga." J Am Diet Assoc. 2010 Aug; 110 (8): 1198-206.
iDa Costa KA, uGaffney CE, uFischer LM, uZeisel SH. "Ukuntuleka kwe-Choline emantwini kanye nabantu kuhlotshaniswa nokuhlushwa kwe-plasma homocysteine ngemva komthwalo we-methionine." I-Am J Clin Nutr. 2005 Feb; 81 (2): 440-4.
Fischer LM, daCosta KA, Kwock L, Stewart PW, Lu TS, St Stler SP, Allen RH, Zeisel SH. "Ubulili nesimo samadoda ashukumisa izidingo zomuntu zokudla ngenxa ye-nutrient choline." I-Am J Clin Nutr. 2007 Meyi; 85 (5): 1275-85.
I-Linus Pauling Institute: I-Micronutrient Research for Optimum Health. "Choline." Agasti 18, 2009.
Ueland PM. "Choline futhi betaine ezempilo nezifo." J Izuza i-Metab Dis. 2011 Feb; 34 (1): 3-15.
Zeisel SH. "I-Choline: indima ebalulekile ngesikhathi sokuthuthukiswa komntwana kanye nezidingo zokudla kubantu abadala." I-Annu Rev Nutriti. 2006; 26: 229-50.
Zeisel SH. "I-Choline: idinga ukuthuthukiswa okujwayelekile kwememori." J Am Coll Nutriti. 2000 Okthoba; 19 (Isihlomelo sesi-5): 528S-531S.
Zeisel SH. "Ukubaluleka kokudla okunomsoco wokuthuthukiswa kobuchopho." J Am Coll Nutriti. 2004 Dec; 23 (6 Suppl): 621S-626S.
Zeisel SH, da Costa KA. "Choline: isisindo esibalulekile sempilo yomphakathi." I-Nutr Rev. 2009 Nov; 67 (11): 615-23.
Ukuziphendulela: Ulwazi oluqukethwe kule sayithi luhloswe ngezinjongo zemfundo kuphela futhi aluthathi iseluleko, ukuxilongwa noma ukwelashwa ngudokotela olayisensi. Akuhloselwe ukumboza zonke izinyathelo zokuqapha, ukusebenzisana kwezidakamizwa, izimo noma imiphumela emibi. Kufanele ufune ukunakekelwa okusheshayo kwezokwelapha kunoma yiziphi izinkinga zezempilo bese uthintana nodokotela wakho ngaphambi kokusebenzisa enye imithi noma wenze ushintsho ohlelweni lwakho.