Igquma: yini, ikuphi nokudla okunothile

-Delile

• Yini intaba
• Uhlu lokudla okucebile ezintabeni
• Imithamo enconyiwe

I-Choline iyisakhi somzimba esihlobene ngqo nokusebenza kobuchopho, futhi ngoba siyisandulela se-acetylcholine, ikhemikhali engenelela ngqo ekudlulisweni kwemizwa yezinzwa, isheshisa ukukhiqizwa nokukhululwa kwama-neurotransmitters, okwenza ube nenkumbulo engcono nokufunda okukhulu umthamo.

Yize i-choline ikhiqizwa ngamanani amancane emzimbeni, idinga ukusetshenziswa ekudleni, ukugwema ukuntuleka kwayo. Ngakho-ke, i-choline ingatholakala ku-broccoli, i-flaxseed noma ama-alimondi futhi umthombo wayo wokudla oyinhloko yi-yolk yeqanda. I-Choline nayo ingathathwa njengesengezo sokudla.

Yini intaba

I-Choline isiza emisebenzini eminingana eyinkimbinkimbi yomzimba, ngokuba yisandulela sokuhlanganiswa kwama-neurotransmitter njenge-acetylcholine. Ngaphezu kwalokho, kuyadingeka futhi ekukhiqizeni izingxenye ezibalulekile zolwelwesi lweseli, njenge-phospholipids, i-phosphatidylcholine, ne-sphingomyelins, ezingeyona ingxenye yengxenye yokwakheka kolwelwesi kuphela, kodwa futhi ezinomthelela emisebenzini eyenzayo.

Ngaphezu kwalokho, i-choline nayo iyadingeka ukunciphisa ukugxila kwe-homocysteine, into ehlobene nokulimala kobuchopho nezinye izifo ezingalapheki. Ucwaningo lukhombisile ukuthi le nhlanganisela (i-homocysteine) itholakala ukuthi inyuke ngezifo eziwohlozayo ezifana ne-Alzheimer's, dementia, isifo sikaParkinson, isithuthwane, izifo zenhliziyo nemithambo yegazi nomdlavuza. Ngakho-ke, igquma lingabamba iqhaza ekuvikeleni lezi zifo.

I-Choline nayo ibandakanyeka ekuhlanganisweni kwe-lipid, ekulawuleni izindlela zomzimba nokuxoshwa komzimba, ukuthuthukisa ukusebenza kwesibindi. Ingabamba iqhaza emisebenzini ebalulekile ekukhulelweni, inikele ekukhuleni kwengane futhi ivikele ukukhubazeka kwamathambo e-neural.

Uhlu lokudla okucebile ezintabeni

Okunye ukudla okunothe ngamagquma yilokhu:

• Iqanda eliphelele (100 g): 477 mg;
• Okumhlophe kweqanda (100 g): 1.4 mg;
• Isikhupha seqanda (100 g): 1400 mg;
• Iqanda lezigwaca (100 g): 263 mg
• I-salmon (100 g): 57 mg;
• Imvubelo (100 g): 275 mg;
• Ubhiya (100 g): 22.53 mg;
• Isibindi senkukhu esiphekiwe (100 g): 290 mg;
• I-quinoa eluhlaza (½ indebe): 60 mg;
• Ama-alimondi (100 g): 53 mg;
• Ukholifulawa ophekiwe (½ indebe): 24.2 mg;
• I-broccoli ephekiwe (½ indebe): 31.3 mg;
• I-Linseed (2 wezipuni): 11 mg;
• I-Garlic (ama-clove amathathu): 2.1 mg;
• I-Wakame (100 g): 13.9 mg;
• I-Sesame (10 g): 2.56 mg.

I-Soy lecithin nayo iqukethe i-choline ngakho-ke ingasetshenziswa njengesengezo sokudla noma njengesengezo sokudla.

Imithamo enconyiwe

Umthamo onconyiwe we-choline uyahluka ngokuya ngobulili nobudala:

Imithamo enconyiwe ye-choline esetshenziswe kuleli tafula eyabantu abaphilile futhi, ngakho-ke, izincomo zingahluka ngokuya komuntu ngamunye nomlando wabo wezokwelapha. Ngakho-ke, kungakuhle ukuthi uthinte isazi sokudla okunempilo noma udokotela.

Ukushoda kwe-choline kungadala ukulimala kwemisipha nesibindi, kanye ne-steatosis yesibindi esingeyona i-alcohol.