Choline-shoko rinogona kunge risingazivikanwi, asi iwe unenge usingazivi zvakawanda pamusoro pezvibereko izvi, izvo zvinoratidza zviratidzo zvekukosha zvakanyanya pakukura kwatakatanga, uye kuburikidza nehupenyu hwedu muhupi hwedu, zvivha, uye zvimwe zvakawanda.
Chinline Chii?
Choline ikemikemu yakafanana ne -B-mavitamini uye inowanzovhiringidzwa nayo, kunyange isiri (asi) "chiremera" B-vitamini.
Kunyange zvazvo maitiro ayo ose ekuita, kunyanya kuti anobatanidza sei nemamwe mishonga, hainyatsonzwisiswi, zvinoratidzika kuti inowanzoshanda musangano ne folate uye amino acid inonzi methionine. Kunyange zvazvo muviri wemunhu unogona kuita chimwe choline inowanzozivikanwa kuti zvakakosha kuwana choline yezvokudya zvakare.
Batsirwa
Choline inoshumira mabasa akasiyana-siyana mumitumbi yedu-mukugadzirwa kwemasero echitemukisi, kuchengetedza zvipembenene zvedu kubva pakuunganidza mafuta, semuongorori wemakemikari weeurotransmitter acetylcholine, nezvimwewo. Nemhaka yekukurumidza kukura mumabereki nemucheche, tine chido chikuru choline muhupenyu hwedu hwepakutanga. Umukaka wemunhu une mazinga akawanda echoline.
Choline akatanga kutora chido chevadzidzisi vezvokudya apo yakawanikwa kuti fetal rats avo vanaamai vasina kuwana zvakakwana choline muzvokudya zvavo vakange vasina hutano hwekuvandudza nekurangarira varombo mushure mekuberekwa kupfuura avo avo vanaamai vavo vakadya zvakakwana zvemuviri.
Mumakore mashomanana adarika, pane kuve nekutsvaga kwekutsvakurudza, uye kune zvikonzero zvino kuti choline inogona kunge inokosha kwete chete kwehuropi huri kukura kwehutano nemucheche asi inogona kubatsira kudzivirira kurasikirwa kwechirangaridzo kunoenderana nekukwegura (kunyange zvazvo kuedza kushandura kusagadzikana kwepfungwa kamwe pazvinoitika zvave zvichiodza mwoyo).
Choline yakaratidzwa kuchengetedza chiropa kubva kune dzimwe mhando dzekukuvara uye inogona kubatsira kuderedza kukanganisa kwakatoitika. Uyezve, inogona kubatsira kuderedza cholesterol uye homocysteine mazinga anokonzerwa nehutano hwepfungwa, uye anogonawo kubatsira kudzivirira kune mamwe marudzi ekenza. Iyi inzvimbo umo pane mamwe tsvakurudzo anodiwa, asi kune zvimwe zvakanaka zviratidzo zvokutanga.
Daily Needs
IA RDA yeConline haisati yasimbiswa, asi National Academy of Sciences inokurudzira zvinotevera kuti "kudya kwakakwana" kwekwenyline.
Yakarongedzerwa Choline Intakes (AI = Kuwana Kwakakwana)
| Age | Daily AI | |
| Vana vacheche | 0-6 mos | 125 mg. |
| 7-12 mos | 150 mg | |
| Vana | 1-3 yrs | 200 mg |
| 4-8 yrs | 250 mg | |
| Vakomana | 9-13 yrs | 375 mg |
| 14-18 yrs | 550 mg | |
| Vasikana | 9-13 yrs | 375 mg |
| 14-18 yrs | 440 mg | |
| Varume | 550 mg | |
| Vakadzi | 425 mg | |
| Wakaberekwa | 450 mg | |
| Kubatana | 550 mg |
Sources
Kusvikira muna 2004, apo USDA yakatanga kubudisa dhesi yezvokudya muzvokudya, isu taingoparadzira zvidzidzo kuti zvienderere mberi. Izvi zvidzidzo zvakagadziriswa zvakaratidza zvimwe zvishamiso, kunyanya kuti kune shoma shoman muzvokudya zvakawanda kupfuura zvakambofungidzirwa. Kunyange zvazvo zvikafu zvakawanda zvine zvishoma zvishoma zvishoma, vamwe vanhu vangave vachifanira kubhadhara zvakanyanya kuti vawane zvakakwana muzvokudya zvavo, kunyanya kana vasingadyi mazai akawanda eji.
Heano mimwe mienzaniso yezvokudya zvinonyanya kukwirira mu choline:
- Nyuchi yemombe - pan-fried - 100 gm (anenge 3.5 oz) - 418 mg
- Yolk kubva kune rimwe boka guru - 112 mg choline
- Nzombe (pasi) 80% konda / 20% mafuta - 3.5 oz patty - 81 mg
- Koliflower - 3/4 C yakabikwa (1 "zvidimbu) - 62 mg
- Navy nyemba - 1/2 C yakabikwa - 48 mg
- Tofu - 100 gm (anenge 3.5 oz) - 28 mg
- Amamondi - akachekwa - 1/2 mukombe - 26 mg
- Peanut butter - 2 T - 20 mg
Kwandiri, rimwe remashoko anokosha e-choline (nemimwe michero yakawanikwa munguva pfupi yapfuura) ndeyekuti isu tichiri kudzidza zvakawanda nezvekudya. Izvi zvinosimbisa kukosha kwekudya zvakasiyana-siyana zvekudya zvakakwana, saka isu hatingazove takakanganiswa mune zvimwe zvinenge zvichiri-ku-kuwanikwa zviwanikwa.
Iko Kunokwanisika Kuwana Too Much Muchine Here?
Chaizvoizvo, hongu. Nhamba Yekutambudzika Inotambudzwa Kwevanhu vakuru yakagadzirirwa ku 3.5 gramu (3500 mg) pazuva. Pamusoro peizvi, migumisiro yakaipa inogona kusanganisira kuderera kweropa, kuhara, uye hove yemuviri.
Sources:
> Dietary Reference Intakes ye Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, uye Choline. National Academy Press. 1998.
> Nurk E, Refsum H et al. Plasma free choline, betaine uye kugona kubata: Hordaland Yokudzidza. British Journal of Nutrition. 2013 Feb 14; 109 (3): 511-9.
Poly C, Massaro J et al. Ihwo hukama hwezvokudya zvinokonzerwa nekudya uye kuchena kwehutano muFramingham Offspring Cohort. American Journal of Clinical Nutrition. 2011 Dec; 94 (6): 1584-1591.
> United States Dhipatimendi Rezvekurima. Dhiyabhorosi yeCholine mune Zvokudya. 2008.