Zvamunoda Kuziva NezveKoline
Choline is vitamine B uye chirongwa chinokosha. Choline ine basa rinokosha mune zvakasiyana-siyana zvehupenyu, kusanganisira mafuta uye cholesterol kutakura, simba metabolism, uye sero uye nerve zviratidzo. Mukuwedzera, choline inodiwa kuti ibudise acetylcholine (kemikemikemikari inobatanidzwa mukuyeuka nekudzivirira masimba).
Muviri unobereka zvishoma zvidhinari, asi choline inofanirawo kuiswa mune zvekudya kwako kuitira kuti urambe uine hutano.
Inowanikwa mune zvekudya zvakasiyana siyana, choline inowanikwawo muwedzere fomu.
Heino tarisiro yesayenzi shure kwehutano huripo hwe choline:
Batsirwa
1) Memory
Zvidzidzo zvinoratidza kuti choline inodiwa kuitira kufanirwa kwehutano hwehuropi uye nekuyeuchidza pfungwa. Mutsara we2012 mu Journal of the American Dietetic Association , somuenzaniso, munyori akataura kuti kuwedzerwa kwezvokudya zvekodini-zvakakosha zvingave zvakakosha kuvakadzi pavanenge vachiita pamuviri kuitira kuti vave nechokwadi chokuti hutano hunobudirira mumucheche. Zvimwe, kutsvakurudza kwezvipfuwo kunoratidza kuti kukwana kwakakwana kwekudya mumakore ekutanga ehupenyu kunogona kutungamirira kurangariro yeupenyu hwose.
2) Mwoyo Utano
Kutsvakurudza kwokutanga kunoratidza kuti choline inogona kuwedzera hutano hwemoyo. Semuenzaniso, kudzidza muna 2005 muAmerican Journal of Clinical Nutrition yakawana kuti kukanganiswa kwekodini kunogona kutungamirira kuwedzera maitiro e homocysteine (anino amino acid inobatana nechirwere chemwoyo).
3) Chiropa Health
Kusawana choline yakakwana kunogona kukuvadza chiropa chako, zvichienderana nekuongorora kwakaitwa muna 2007 muAmerican Journal of Clinical Nutrition . Nokuda kwekudzidza, vanhu vakuru makumi manomwe vaidyidzwa kudya kunokwana 550 mg yegoroline zuva nezuva kwemazuva gumi. Zvadaro, nhengo dzekudzidza dzaidya kudya kunenge zvisingasviki 50 mg ya choline zuva nezuva kwemazuva makumi mana.
Zvidzidzo zvekudzidza zvakaratidza kuti, apo pavanenge vasisina choline yezvokudya, 77 muzana yevarume, 80 muzana yevakadzi ve postmenopausal uye 44 muzana yevakadzi vepenopaopausal vakawedzera mafuta echiropa kana kukuvara kwemisi.
Zviratidzo zvekushaiwa
Choline inoshaya inogona kubudisa zviratidzo zvakawanda, kusanganisira:
- kuneta
- kusuruvara
- zvinetso zvepfungwa
Muzviitiko zvekushaya zvakanyanya kukonzera, vanhu vanogona kuve nechiropa chisina kukodzera, kushaya simba, kukwirira kweropa uye kuoma kweyeri (chirwere chinonzi atherosclerosis). Choline kukundikana kunogona kuwedzerawo njodzi yehosha yemoyo.
Zvokudya Sources
Kuti uwedzere kudya kwako kwekwenyika, sanganisira zvokudya izvi mukudya kwako:
- gorosi germ (172 mg choline pamukombe)
- mazai (126 mg choline pane yai guru)
- Atlantic cod (71 mg choline per 3 ounces)
- bhurusi inomera (63 mg choline pamukombe)
- broccoli (62 mg choline per cup)
- saumoni (56 mg choline per 3 ounces)
- mukaka wakawanda (38 mg choline pamashizha 8)
Kunyange zvazvo zvido zvezuva nezuva zvekwenline zvisingazikamwi, nyanzvi dzakawanda dzezvehutano dzinokurudzira kuti vanhu vakuru vanomirira 425 mg yekodini pazuva. Uyezve, kuwedzerwa kwekodine kunowedzera kusvika 550 mg pazuva pahutachiona uye chikafu chinowanzokurudzirwa.
Caveats
Kana inotorwa zvakanyanya, choline inogona kukonzera mimwe migumisiro (kusanganisira nausea uye kurasikirwa kwechido).
Kunyanya kudyiwa kwekwenta kunogonawo kutungamirira kukupisa kwemuviri.
Kwatingawana
Yakawanda inowanikwa yekutenga paIndaneti, choline zvinowedzera zvinogona kuwanika mune zvakawanda zvekudya-zvekudya zvikafu uye muzvitoro zvinoshandiswa mune zvekudya zvinowedzera.
Kushandisa Izvo Kuti Utano
Choline chloride uye choline bitartrate (mavara maviri elicline salts) anowanikwa muwedzere fomu. Kunyange zvazvo phosphatidylcholine ichiwedzera uye lecithin zvinowedzerawo zvinopa choline, izvi zvinowanzova nezvishoma zvomuviri.
Vanhu vazhinji vanogona kusangana ne choline yavo yezuva nezuva inoda kuburikidza nekudya chete. Kana iwe uine hanya pamusoro pekugona kukonzera kukonzera, zvakakosha kuti uone chiremba wako.
Mukuwedzera, zvakakosha kuziva kuti kushandisa choline kunowedzera panzvimbo yekuchengetwa kwakakwana kwechirwere chisingaperi kunogona kuva nemigumisiro yakakomba yehutano.
Sources
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Fischer LM, daCosta KA, Kwock L, Stewart PW, Lu TS, Stabler SP, Allen RH, Zeisel SH. "Kuita zvepabonde nemamiriro ezvinhu evanhu anopa simba kunokanganisa kudya kwevanhu zvinoda kuti chikafu chinonaka." Am J Clin Nutriti. 2007 May; 85 (5): 1275-85.
Linus Pauling Institute: Micronutrient Research for Optimum Health. "Choline." August 18, 2009.
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Zeisel SH. "Choline: inonyanya kukosha panguva yekukura kwevana nekudya zvinodiwa nevanhu vakuru." Annu Rev Nutritio. 2006; 26: 229-50.
Zeisel SH. "Choline: inoda kuti kuve nekugadzirisa kwekuyeuka." J Am Coll Nutriti. 2000 Oct; 19 (5 Suppl): 528S-531S.
Zeisel SH. "Kukosha kwehuwandu hwezvokudya zvehutano hwehutano hwekurovedza huropi. J Am Coll Nutriti. 2004 Dec; 23 (6 Suppl): 621S-626S.
Zeisel SH, da Costa KA. "Choline: chibereko chinokosha chehutano hwevanhu." Mhuka Rev. 2009 Nov; 67 (11): 615-23.
Zvinonzwisisika: Mashoko anowanikwa pane ino yepaiti inoitirwa zvinangwa zvekudzidzisa chete uye haisi kutsiva mazano, kuongororwa kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kumira, kushamwaridzana kwezvinodhaka, mamiriro ezvinhu kana zvinetso zvakashata. Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano kune chero hutano hwehutano uye bvunza chiremba wako usati washandisa mamwe mushonga kana kuita shanduko kune regimen yako.