Hill: yintoni, yintoni kunye nokutya okunotyebileyo

Umxholo

• Yintoni intaba
• Uluhlu lokutya okunotye kakhulu kwinduli
• Iidosi ezicetyiswayo

I-Choline sisakha-mzimba esinxulumene ngqo nokusebenza kwengqondo, kwaye ngenxa yokuba sisandulela se-acetylcholine, ikhemikhali engenelela ngokuthe ngqo ekusasazeni iimpembelelo zemithambo-luvo, ikhawulezisa imveliso kunye nokukhululwa kwee-neurotransmitters, ezikwenza ube nenkumbulo engcono kunye nokufunda okungakumbi umthamo.

Nangona i-choline iveliswa ngesixa esincinci emzimbeni, kufuneka isetyenziswe ekudleni, ukunqanda ukusilela kwayo. Ke, i-choline inokufumaneka kwi-broccoli, i-flaxseed okanye ii-almonds kwaye owona mthombo wokutya uphakathi kweqanda. I-Choline nayo ingathathwa njengesongezelelo sokutya.

Yintoni intaba

I-Choline inceda kwimisebenzi emininzi yomzimba, ekubeni sisandulela sokudityaniswa kwee-neurotransmitters ezinje ngeasetylcholine. Ukongeza, kufuneka imveliso yecandelo elibalulekileyo lembumba yeseli, enje ngephospholipids, phosphatidylcholine, kunye ne-sphingomyelins, ezingeyonxalenye kuphela yolwakhiwo lwembumba, kodwa zichaphazela nemisebenzi eyenzayo.

Ukongeza, i-choline iyafuneka ukunciphisa ukugxila kwe-homocysteine, into enxulumene nomonakalo wobuchopho kunye nezinye izifo ezingapheliyo. Izifundo zibonise ukuba eli khompawundi (i-homocysteine) lifunyenwe liphakanyisiwe kwizifo ezonyukayo ezinje nge-Alzheimer's, isifo sengqondo esixhalabisayo, isifo sika-Parkinson, isifo sokuwa, izifo zentliziyo kunye nomhlaza. Kungoko induli ingadlala indima ekuthinteleni ezi zifo.

I-Choline ikwabandakanyeka kulwakhiwo lwe-lipid, ukulawulwa kweendlela ze-metabolic kunye nokuchithwa komzimba, ukuphucula ukusebenza kwesibindi. Inokuthatha inxaxheba kwimisebenzi ebalulekileyo ekukhulelweni, inegalelo kuphuhliso lwe-neuronal yomntwana kunye nokuphepha ukusilela kwetyhubhu ye-neural.

Uluhlu lokutya okunotye kakhulu kwinduli

Okunye ukutya okunotye kakhulu:

• Iqanda elipheleleyo (100 g): 477 mg;
• Iqanda elimhlophe (100 g): 1.4 mg;
• Isikhupha seqanda (100 g): 1400 mg;
• Iqanda lezagwityi (100 g): 263 mg
• Isalmon (100 g): 57 mg;
• Igwele (100 g): 275 mg;
• Ubhiya (100 g): 22.53 mg;
• Isibindi senkukhu ephekiweyo (100 g): 290 mg;
• Iquinoa ekrwada (½ indebe): 60 mg;
• Iiamangile (100 g): 53 mg;
• Iphekiweyo yokholifulawa (½ indebe): 24.2 mg;
• I-broccoli ephekiweyo (½ indebe): 31.3 mg;
• I-Linseed (2 icephe): 11 mg;
• Igalikhi (ii-clove ezi-3): 2.1 mg;
• I-Wakame (100 g): 13.9 mg;
• I-Sesame (10 g): 2.56 mg.

I-Soy lecithin ikwanayo ne-choline kwaye ke inokusetyenziswa njengesongezo sokutya okanye njengesongezo sokutya.

Iidosi ezicetyiswayo

Umthamo ocetyiswayo we-choline uyahluka ngokwabelana ngesondo kunye nobudala:

Iidosi ezinconyelwayo ze-choline ezisetyenziswe kule tafile zezabantu abasempilweni kwaye, ke, izindululo zingahluka ngokwamntu ngamnye kunye nembali yabo yezonyango. Ke kuyacetyiswa ukuba udibane nengcali yesondlo okanye ugqirha.

Ukusilela kwe-Choline kunokubangela ukonakala kwemisipha kunye nesibindi, kunye ne-steatosis yesibindi esingesiso esinxilisayo.