Iyini i-Choline? Izinzuzo ze-Choline - Ukudla Okuqukethe I-Choline

I-Choline iyisakhi esibalulekile emizimbeni yethu futhi inezinzuzo eziningi ekusekeleni impilo yethu. I-Choline, isakhi esisanda kutholwa, sabonwa njengesakhi esibalulekile yi-Institute of Medicine ngo-1998.

Kulesi sihloko, ngizokwabelana nawe ukuthi liyini iphasela nokuthi lenzani. Uzofunda nokuthi yikuphi ukuntula kwe-choline kanye nezinzuzo ze-choline.

Iyini i-Choline?

I-Choline iyisakhi esibalulekile emzimbeni. I-Choline, ebizwa nangokuthi i-vitamin B, idlala indima ebalulekile njengokuvikela ukwakheka kwamangqamuzana olwelwesi lwamangqamuzana, ikhiphe imiphumela yayo ohlelweni lwezinzwa, nokulawula ukwakheka kwamafutha.

I-Choline iyinhlanganisela yemvelo, encibilika emanzini. Ihlukaniswa njenge-vitamin noma amaminerali. Nokho, ngenxa yezici zabo ezifanayo kanye nemisebenzi, bavame I-vitamin B complex ahlanganiswe ndawonye.

I-choline ivame ukutholakala ezikhupha zamaqanda, esibindini, emikhiqizweni yobisi nakweminye imifino enamahlamvu aluhlaza. Kungabuye kuthathwe njengesengezo.

Ukudla kwe-choline kubaluleke kakhulu ngesikhathi sokukhulelwa. Kuyadingeka ekuthuthukiseni ubuchopho bomntwana kanye nesimiso sezinzwa. Ukuntula kwayo kungase kubangele ezinye izinkinga zempilo, njengengozi yesifo sikashukela.

I-Choline isetshenziselwa ini?

Imisebenzi ye-choline, okuyisakhamzimba esidlala izindima ezihlukahlukene ezibalulekile emzimbeni, imi kanje;

• I-Choline idlala indima ebalulekile ekugcineni impilo yemisebenzi eminingi ebalulekile efana nemisebenzi yobuchopho, impilo yesistimu yezinzwa, i-fat metabolism kanye nemisebenzi yesibindi. I-Choline iyadingeka ekwakhiweni nasekuthuthukisweni kwamangqamuzana ezinzwa adingekayo empilweni yobuchopho. Indima ye-choline nayo ibalulekile ekuqhubekiseni izinzwa.
• I-Choline inemiphumela emihle ku-fat metabolism. I-Choline isekela ukuwohloka nokuthuthwa kwamafutha emzimbeni. Ngale ndlela, amafutha aguqulwa abe amandla futhi inani lamafutha aqoqwe emzimbeni liyancipha. I-Choline nayo ibalulekile empilweni yesibindi. Kuyasiza ukuvimbela ukunqwabelana kwamafutha kanye nokulimala kwesibindi esibindini.
• I-Choline iphinde ibe nomthelela emisebenzini eminingi yamakhemikhali ezinto eziphilayo, njengokuhlanganiswa kwe-DNA nokukhiqizwa nokulawulwa kwama-neurotransmitters. I-Choline iyadingeka ekusebenzeni okunempilo kwamaseli amaningi emzimbeni, njengamaseli ezinzwa, amangqamuzana obuchopho, namaseli emisipha.

Yiziphi Izinzuzo ze-Choline?

Izinzuzo ze-choline, ezidlala indima ebalulekile emzimbeni wethu futhi zinezinzuzo ezihlukahlukene zezempilo, zimi kanje;

1. Isekela impilo yobuchopho

I-Choline iyisakhi esibalulekile esisekela imisebenzi yobuchopho. Ifaka isandla ekuthuthukiseni inkumbulo, ukufunda nemisebenzi yokuqonda ngokukhulisa ukuxhumana kwamangqamuzana obuchopho.

2. Ivikela impilo yesimiso sezinzwa

I-Choline isiza ukukhiqiza ama-neurotransmitters abalulekile ohlelweni lwezinzwa. Lokhu kuvumela amangqamuzana ezinzwa ukuthi axhumane kahle futhi agcine impilo yesistimu yezinzwa.

3. Isekela impilo yesibindi

I-Choline isiza ukulawula ukusebenza kwesibindi futhi ivimbele ukunqwabelana kwamafutha esibindini. Ngaphezu kwalokho, isekela izinqubo ze-detoxification zesibindi futhi isiza ukugcina ukusebenza kwesibindi esinempilo.

4. Isekela umzimba

I-Choline iyisakhi esisekela i-fat metabolism. Kwenza kube lula ukuthuthwa kwamafutha kuwo wonke ulwelwesi lwamaseli futhi kunomthelela ekukhiqizeni amandla.

5.Kubalulekile ngesikhathi sokukhulelwa

I-Choline ibalulekile ekukhuleni kobuchopho bengane ngesikhathi sokukhulelwa. Kuyadingeka ekuthuthukiseni isimiso sezinzwa zomntwana kanye nempilo yobuchopho. 

6.Yehlisa ukuvuvukala

I-Choline inomphumela onciphisa ukuvuvukala emzimbeni. Lokhu kunomthelela ekusebenzeni okunempilo kwamasosha omzimba futhi kunciphisa ingozi yezifo ezingapheli.

7. Ivikela impilo yenhliziyo

I-Choline ilawula i-cholesterol metabolism futhi ivimbele ukwanda kwe-cholesterol embi. Lokhu kunciphisa ingozi yezifo zenhliziyo.

8. Inomthelela ekukhuleni kwemisipha

I-Choline isekela ukukhula kwemisipha ngokusiza ukuvuselela ukwakheka kwamaprotheni. Kuwukudla okufanelekile kulabo abafuna ukwandisa ukwakheka kwemisipha ngenkathi bezivocavoca.

9. Iqinisa amasosha omzimba

I-Choline isekela amasosha omzimba futhi yandisa ukumelana nezifo. Ngale ndlela, inikeza isivikelo ezifweni.

10. Ithuthukisa izimo zemizwa exubile

I-Choline isekela ukukhiqizwa kwama-neurotransmitters ebuchosheni. Lokhu, ukucindezeleka, ukukhathazeka ve izinhlungu Kungasiza ukuthuthukisa ukuphazamiseka kwemizwelo okufana nalokhu:

11. Isekela impilo yesikhumba

I-Choline igcina ibhalansi yomswakama wesikhumba futhi inikeza ukukhanya kwemvelo. Iphinde ilungise umonakalo wesikhumba futhi inciphise izimpawu zokuguga.

12. Ivikela impilo yamehlo

I-Choline inezici ze-antioxidant ezithuthukisa impilo yamehlo. Incike kakhulu eminyakeni yobudala ukuwohloka kwe-macular Yehlisa ingozi yezifo zamehlo ezifana nalezi:

13. Inikeza ibhalansi ye-hormone

I-Choline isiza ukulawula ibhalansi ye-hormonal. Lokhu kubalulekile kwabesifazane abalwa nokuphazamiseka kwama-hormone njengokulawulwa kokuya esikhathini.

Ukudla Okuqukethe Choline

I-Choline iyisakhi esibalulekile ekusebenzeni kwamaseli omzimba wethu. Inemisebenzi eminingi njengokulawula ukusebenza kobuchopho, ukwakheka kolwelwesi lwamangqamuzana nokukhiqizwa kwamandla. Kodwa-ke, umzimba awukwazi ukukhiqiza i-choline ngokwawo, ngakho-ke kufanele itholakale ngokudla. Nakhu okunye ukudla okuqukethe i-choline:

1.Iqanda

iqandaUkudla okucebile kakhulu ku-choline. Iqanda elilodwa eliphakathi nendawo lihlangabezana cishe nengxenye yezidingo zakho zansuku zonke ze-choline.

2.Isibindi senkomo

Isibindi senyama yenkomo, esaziwa ngokuba ne-choline ephezulu, siyindlela enempilo futhi emnandi.

3.Ubisi nemikhiqizo yobisi

Imikhiqizo yobisi efana neyogathi, ushizi nobisi nayo iyimithombo ye-choline. Kodwa-ke, kubalulekile ukukhetha izinketho ezingenawo amafutha noma amafutha aphansi.

4.I-Brokholi

broccoliIngenye yemifino ecebile ngokuqukethwe kwe-choline. Kuyasiza kakhulu ngokuphathelene nezinye izakhamzimba ezifana nensimbi, i-calcium ne-vitamin C.

5. Ukholifulawa

Enye imifino equkethe i-choline i-cauliflower. Kuyindlela enempilo nezinye imisoco equkethe.

6.Isipinashi

SpinachIngenye yemifino eluhlaza enamahlamvu ecebile nge-choline. Iwusizo kakhulu futhi mayelana nensimbi, i-calcium namavithamini.

7.Ikinati

Imbewu yamafutha njengamakinati nawo angukudla okuqukethe i-choline. Nokho, kubalulekile ukunaka ukulawulwa kwengxenye ngoba kunamafutha amaningi.

8. AmaPisces

Izinhlanzi ezinamafutha, ikakhulukazi, zicebile ku-choline. Uhlobo lwenhlanziIzinhlanzi ezinjenge-sardine ne-tuna zingakhethwa.

9.Uphizi

Bezelyekungenye yemifino equkethe i-choline. Inomsoco ngamaprotheni, i-fiber nezinye izakhi.

10.Isibindi

Isibindi sezinkukhu, ikakhulukazi, sicebile kakhulu ku-choline.

11.Izidali

I-Lentils iyinketho yemifino ecebile ku-choline.

12.Iklabishi

Iklabishi iwumthombo omuhle kakhulu we-choline. Icebile kokubili i-choline ne-vitamin C.

13.Ukotapheya

Ukwatapheya yisithelo esicebile kokubili amafutha anempilo kanye ne-choline.

14.Ubhontshisi

Ubhontshisi ungumthombo wamaprotheni kanye ne-fiber, ecebile ku-choline.

15.IGibhithe

Ummbila uwuhlamvu olunokuqukethwe okuphezulu kwe-choline.

16.Quinoa

I-QuinoaIwuhlamvu olugcwele i-choline.

17.Owolintshi

Iwolintshi yisithelo esinothe kukho kokubili uvithamini C kanye ne-choline.

18.Imbewu kabhekilanga

Imbewu ye-sunflower iyinadi elicebile ku-choline.

19.Jerusalema

I-Jerusalem artichoke iyimifino yezimpande enokuqukethwe okuphezulu kwe-choline.

20.Ubhontshisi wesoya

Ubhontshisi wesoya uyindumba ecebile nge-choline.

Ukudla njalo lokhu kudla okuqukethe i-choline kusiza ukuhlangabezana nenani le-choline edingwa umzimba wethu.

Isidingo se-Choline sansuku zonke

Ngakho, ingakanani i-choline yansuku zonke edingwa umuntu omdala? Isidingo sansuku zonke se-choline sowesifazane omdala silinganiselwa ku-425 mg, futhi emadodeni lesi samba singama-550 mg. Abesifazane abakhulelwe nabancelisayo, abasubathi kanye nabantu abenza umsebenzi oqinile womzimba kufanele badle amanani aphezulu e-choline. Amanani anconyiwe wokudla kwansuku zonke we-choline ami kanje:

0-6 izinyanga: 125 mg ngosuku.

7-12 izinyanga: 150 mg ngosuku.

Iminyaka engu-1-3: 200 mg ngosuku.

Iminyaka engu-4-8: 250 mg ngosuku.

Iminyaka engu-9-13: 375 mg ngosuku.

Iminyaka engu-14-18 ubudala, owesifazane: 400 mg ngosuku.

Iminyaka engu-14-19, owesilisa: 550 mg ngosuku.

Abesifazane abadala: 425 mg ngosuku.

Amadoda amadala: 550 mg ngosuku.

Abesifazane abancelisa ibele: 550 mg ngosuku.

Abesifazane abakhulelwe: 450 mg ngosuku. 

Isengezo se-Choline

Inani le-choline elitholakala ngokwemvelo ekudleni ngezinye izikhathi lingase linganele. Ngenxa yalesi sizathu, abantu abaningi bakhetha ukusebenzisa izithako ze-choline. Ukwengezwa kwe-choline kusiza ukusekela imisebenzi yokucabanga ngokugcina impilo yobuchopho. Kuyaziwa ukuthi iyasebenza ekwehliseni ubungozi bezinkinga zenkumbulo kanye nokuncipha kwengqondo, ikakhulukazi ebudaleni.

Omunye wemiphumela emihle yezithako ze-choline empilweni yobuchopho ukuthi ilawula imizwa. I-Choline isiza ukukhulisa ukukhiqizwa kwama-neurotransmitters abamba iqhaza ekuxhumaneni kwezinzwa ebuchosheni. Ngale ndlela, izithako ze-choline zingasetshenziswa ukulwa nezimo ezithinta kabi isimo sengqondo, njengokucindezeleka nokukhathazeka.

Kuye kwaphawulwa ukuthi ukwesekwa kwe-choline kunemiphumela emihle ekulahlekelweni kokunaka kanye nezinkinga zokugxila. Kungasiza ukuqinisa ukufunda nenkumbulo, ikakhulukazi ngokwandisa ukugxilisa ingqondo phakathi nenqubo yokufunda. Ngalezi zici, isithasiselo se-choline sigqama njengosekelo oluwusizo kubafundi, abasebenzi nanoma ubani ofuna ukukhulisa amandla abo obuchopho.

Kuyini Ukuntuleka Kwe-Choline?

I-Choline, eyenza imisebenzi ebalulekile emizimbeni yethu, ngeshwa iyinto abantu abaningi abangenayo. Ukuntuleka kwe-choline kungenzeka uma i-choline ingathathwanga ngokwanele. Izizathu eziyinhloko zalesi simo zihlanganisa ukudla okuncane kwamaprotheni, izinkinga zokumuncwa emzimbeni, ukusetshenziswa kwemithi ethile kanye nezici zofuzo. Ngaphezu kwalokho, ukukhulelwa, ukuguga nokusetshenziswa kotshwala nakho kungabangela ukuntuleka kwe-choline.

Nakuba ukuntuleka kwe-choline kungavamile, abanye abantu basengozini enkulu. Ngokwesibonelo;

• Abasubathi: Amazinga ehla ngesikhathi sokuzivocavoca isikhathi eside njengokugijima kwemarathon.

• Ukusetshenziswa kotshwala okuphezulu: Utshwala buyandisa izidingo kanye nengozi yokuntuleka. 

• Abesifazane be-post-menopausal: I-hormone ye-estrogen isiza ukukhiqiza i-choline emzimbeni. Njengoba amazinga e-estrogen evame ukwehla kwabesifazane abangemva kokuya esikhathini, kuba nengozi enkulu yokuntula.

• Abesifazane abakhulelwe: Izidingo zanda ngesikhathi sokukhulelwa. Lokhu kungenzeka kakhulu ngoba umntwana osanda kwakhiwa udinga i-choline ukuze akhule.

Izimpawu Zokuntuleka Kwe-Choline

Izimpawu zokuntuleka kwe-choline zihlanganisa ukukhathala, izinkinga zenkumbulo, izinkinga zesimiso sezinzwa, isibindi esinamafutha, amajaqamba emisipha nokucindezeleka. Ngaphandle kwalezi zimpawu, kuyaziwa futhi ukuthi ukuntuleka kwe-choline kungaholela ezifweni zenhliziyo, isifo sikashukela kanye namaphutha emisebenzini yobuchopho esikhathini eside.

Kubalulekile ukudla ukudla okuthile ukuvimbela noma ukwelapha ukuntula kwe-choline. Ukudla ukudla okune-choline okucebile njengamaqanda, imikhiqizo yobisi, izilwane zasolwandle, inyama ebomvu, i-broccoli nemifino enamaqabunga aluhlaza kusiza ukunciphisa ingozi yokuntuleka kwe-choline. Ukwengeza, amaphilisi e-choline angasetshenziswa njengezithasiselo. Kodwa-ke, kungaba yinzuzo kakhulu ukubonisana nodokotela wakho mayelana nokudla kwe-choline.

Izifo Ezibonwa Ekusweleni Kwe-Choline

Ukuntuleka kwe-choline kuyinkinga ebaluleke kakhulu emzimbeni womuntu. Lokhu kushoda kungaholela ezinkingeni zezempilo ezahlukahlukene emzimbeni. Izifo ezingase zenzeke ngenxa yokuntuleka kwe-choline zimi kanje:

1. Isibindi esinamafutha: I-Choline isetshenziswa esibindini ukwenza i-metabolism yamafutha. Uma kwenzeka ukuntuleka kwe-choline, ukuqoqwa kwamafutha kungase kwenzeke esibindi futhi lesi simo sibizwa ngokuthi isibindi esinamafutha. Lapho isifo sesibindi esinamafutha siqhubeka, singathinta imisebenzi yesibindi futhi sibangele izinkinga ezinkulu.
2. Izifo zenhliziyo: Ukushoda kwe-choline kungadala amazinga aphezulu e-homocysteine ​​​​egazini. Amazinga aphezulu e-homocysteine ​​​​andisa ingozi yezifo zenhliziyo. Lokhu kuhlanganisa izinkinga ezifana nesifo senhliziyo, unhlangothi kanye nokuvaleka kwemithambo.
3. Imisebenzi yobuchopho: I-Choline ibalulekile ekusebenzeni kahle kwemisebenzi yobuchopho. Uma kwenzeka ukuntuleka kwe-choline, izimpawu ezifana nezinkinga zenkumbulo, ubunzima bokugxila kanye nokuncipha kokusebenza kwengqondo kungase kwenzeke.
4. Izinkinga zemizwa: Ukushoda kwe-choline nakho kuholela emiphumeleni emibi emizweni. Izinkinga ezingokomzwelo ezifana nokucindezeleka, ukukhathazeka, nokucasuka kungahlotshaniswa nokuntuleka kwe-choline.
5. Ukuncipha kwamandla emisipha: I-Choline iyadingeka ekusebenzeni kahle kwemisipha. Uma kwenzeka ukuntuleka kwe-choline, izinkinga ezinjengokulahlekelwa amandla emisipha, ubuhlungu bemisipha kanye nobuthakathaka bemisipha kungenzeka.

Yiziphi Izingozi ze-Choline?

I-Choline iyadingeka emisebenzini evamile yomzimba wethu. Nokho, ingase ibe nemiphumela engemihle uma idliwe ngamanani eqile noma ngaphansi kwezimo ezithile. Singasho ukulimaza kwe-choline kanje;

1. Izinkinga ze-Neurological: Ukushoda kwe-choline kungabangela ukusebenza kobuchopho ukuba kubi. Kungathinta ukukhula kobuchopho futhi kubangele izinkinga zokuqonda, ikakhulukazi ezinganeni. Ukwengeza, ukuntuleka kwe-choline kwandisa ingozi yesifo i-Alzheimer's.
2. Impilo yenhliziyo: Ukusetshenziswa ngokweqile kwe-choline kungase kuhlotshaniswe nezifo zenhliziyo. Ikakhulukazi, kucatshangwa ukuthi izithako zokudla eziqukethe amanani aphezulu we-choline zingandisa amazinga e-cholesterol. Ukwengeza, ezinye izifundo zibonise ukuthi ukusetshenziswa okuphezulu kwe-choline kungase kwandise ingozi yokuhlaselwa yinhliziyo.
3. Izinkinga zokugaya ukudla: Ukusetshenziswa ngokweqile kokudla okuqukethe i-choline kungase kubangele izinkinga zokugaya ukudla kwabanye abantu. Ikakhulukazi, izimpawu ezinjengobuhlungu besisu, ukuqunjelwa kanye negesi kungenzeka. Ngakho-ke, kubalulekile kubantu abanenkinga ngokudla kwabo kwe-choline ukulawula ukusetshenziswa kwabo.
4. Isikhathi sokukhulelwa nesikhathi sokuncelisa: Ukushoda kwe-choline kungaba nomthelela omubi empilweni kamama nengane. I-Choline inendima ebalulekile ekukhuleni kobuchopho bomntwana kanye nesimiso sezinzwa. Ngakho-ke, kuyadingeka ukunaka ukudla okwanele kwe-choline ngesikhathi sokukhulelwa nokuncelisa.

Ngenxa yalokho;

Esihlokweni sethu, sixoxe ngezinzuzo ze-choline, ukudla okuqukethe ukuntuleka kwe-choline ne-choline. I-Choline idlala indima ebalulekile ekulawuleni imisebenzi yomzimba kanye nokugcina impilo yobuchopho. Iphinde ibe nomthelela ekukhiqizeni amandla futhi isekele impilo yesibindi. Singayivikela impilo yethu ngokudla ukudla okunothe nge-choline. Ngaphandle kwalokhu, singakwazi futhi ukuthatha izithako ze-choline. Singaphila impilo enempilo ngokwazi izinzuzo ze-choline nokudala ukudla okufanele.

Izithenjwa: 1, 2, 3, 4, 5, 6