Chikomo: chii, chii uye chikafu chakapfuma

Zvemukati

• Chikomo chacho ndechei
• Chinyorwa chezvikomo zvakapfuma zvekudya
• Yakakurudzirwa madosi

Choline chinhu chinovaka muviri chakanangana nekushanda kwehuropi, uye nekuti ndicho chinotungamira kuacetylcholine, kemikari inopindira mukutapurirana kweshungu, inokasira kugadzirwa uye kuburitswa kwemaurotransmitter, izvo zvinoita kuti uve neyekurangarira zvirinani uye kudzidza kwakanyanya chinzvimbo.

Kunyangwe choline ichiburitswa mudiki mumuviri, inoda kudyiwa mukudya, kudzivirira kushomeka kwayo. Nekudaro, choline inogona kuwanikwa mu broccoli, flaxseed kana maarumondi uye chikuru chayo sosi sosi yezai. Choline inogona zvakare kutorwa sekuwedzera chikafu.

Chikomo chacho ndechei

Choline inobatsira mune akati wandei mashandiro emuviri, achive iwo wekutanga weiyo synthesis yeeurotransmitters senge acetylcholine. Uye zvakare, izvo zvinodawo kugadzirwa kwezvinhu zvakakosha zveiyo membrane yesero, senge phospholipids, phosphatidylcholine, uye sphingomyelins, izvo zvisiri chete chikamu chechikamu cheiyo membrane, asi zvakare zvinokanganisa mabasa ainoita.

Uye zvakare, choline inodikanwawo kudzikisa kuwanda kwehomocysteine, chinhu chinoenderana nekukuvara kwehuropi uye zvimwe zvirwere zvisingaperi. Zvidzidzo zvakaratidza kuti chikamu ichi (homocysteine) chinowanikwa chakakwidziridzwa muzvirwere zvinodzikira zvakadai seAlzheimer's, dementia, chirwere cheParkinson, pfari, hosha yemoyo uye gomarara. Nekudaro, gomo rinogona kuve nebasa rekudzivirira izvi zvirwere.

Choline inosanganisirwa mune lipid synthesis, kudzora kwema metabolic nzira uye detoxification yemuviri, kugadzirisa chiropa mashandiro. Iyo inogona zvakare kutora chikamu mumabasa akakosha mukuzvitakura, ichipa mukukura kweiyo neuronal yemwana uye kudzivirira neural tube zvirema.

Chinyorwa chezvikomo zvakapfuma zvekudya

Zvimwe zvekudya-zvakapfuma chikafu ndeizvi:

• Zai rose (100 g): 477 mg;
• Yai chena (100 g): 1.4 mg;
• Yai yolk (100 g): 1400 mg;
• Zizi zai (100 g): 263 mg
• Sarimoni (100 g): 57 mg;
• Mbiriso (100 g): 275 mg;
• Doro (100 g): 22.53 mg;
• Yakabikwa huku chiropa (100 g): 290 mg;
• Raw quinoa (½ mukombe): 60 mg;
• Maamondi (100 g): 53 mg;
• Yakagadzirwa kolifulawa (½ mukombe): 24.2 mg;
• Yakagadzirwa broccoli (½ mukombe): 31.3 mg;
• Linseed (2 mashupuni): 11 mg;
• Garlic (3 mavhavha): 2.1 mg;
• Wakame (100 g): 13.9 mg;
• Sesame (10 g): 2.56 mg.

Soy lecithin zvakare ine choline uye nekudaro inogona kushandiswa sekuwedzera chikafu kana sekuwedzera chikafu.

Yakakurudzirwa madosi

Iyo yakakurudzirwa dhizaini yecholine inosiyana zvinoenderana pabonde uye zera:

Iwo akurudzirwa madosi echoline anoshandiswa mune ino tafura ndeyevanhu vane hutano uye, nekudaro, izvo zvinokurudzirwa zvinogona kusiyana zvichienderana nemunhu wega uye nhoroondo yavo yekurapa. Nekudaro, zvinokurudzirwa kubvunza wezvehutano kana chiremba.

Choline kushomeka kunogona kukonzera mhasuru uye chiropa kukuvara, pamwe neisiri-chidhakwa chiropa steatosis.