Cracking Egg Nutrition: The unbeable power of choline
Sunan ƙwai masu gina jiki galibi ana danganta su zuwa ga su yawan furotin da superfood status. Tare da takaddun shaida masu ƙarfi da yawa, yana da sauƙi ga wasu mahimman abubuwan gina jiki da za a kyale su kuma ba a yaba su ba. Choline shine sinadari mai mahimmanci wanda ba a san shi ba samu a qwai, da ake buƙata don aikin jiki na yau da kullun da lafiyar ɗan adam, duk da haka mutane da yawa ba su cika shawarar da aka ba da shawarar ba1. Bari mu bincika unbeaable ikon choline don ba wa wannan sinadirai mai ban mamaki yadda ya cancanta!
Amfanin choline mara nauyi
Har zuwa kwanan nan, an yi watsi da rawar choline a matsayin wani ɓangare na daidaitaccen abinci. A haƙiƙa, an fara gane shi a hukumance azaman muhimmin sinadirai ta Cibiyar Magunguna har zuwa ƙarshen 1998.1. Tun daga wannan lokacin, masanan abinci mai gina jiki ke girmama choline saboda ta fa'idodi da yawa ga lafiyar ɗan adam da aikin jiki.
Dokta Tia M. Rains, PhD, memba na Cibiyar Abinci ta Kwai ta Duniya (IENC) Kungiyar Kwararrun Abinci ta Duniya da Mataimakin Shugaban Kasuwancin Abokin Ciniki & Ci Gaban Dabaru don Kiwon Lafiya na Ajinomoto & Nutrition North America yayi bayanin: "Choline an fi saninsa da ita. muhimmiyar rawa a lafiyar kwakwalwa, duka dangane da ci gaban kwakwalwar jarirai a lokacin daukar ciki, da kuma aikin kwakwalwa na yau da kullun a cikin manya, kamar ƙwaƙwalwa da tunani. Choline kuma yana da mahimmanci ga aikin hanta, metabolism na fats, da aikin zuciya na al'ada."
Kodayake jikinka yana samar da wasu choline kanta, yana da mahimmanci don haɗawa ta halitta abinci mai wadatar choline, kamar qwai, a cikin abincin ku don samun wadatar shi. “Masana sun ba da shawarar cewa maza da mata da suka wuce shekaru 19 su sha 550 MG da 425 MG kowace rana, bi da bi.” Dr Rains ya ce, "A lokacin daukar ciki ya kamata ya karu zuwa 450 MG kowace rana, kuma zuwa 550 MG kowace rana yayin shayarwa."
"Yawancin mutane ba sa saduwa da shawarar da aka ba da shawarar don choline." Dr Rains ya ci gaba da cewa, “Wannan gaskiya ne musamman ga mata masu juna biyu da masu shayarwa. Bisa wasu alkaluma, 90-95% na mata masu juna biyu ba sa biyan buƙatun su na choline, muhimmin sinadirai mai mahimmanci don kafa aikin kwakwalwa na yau da kullun a cikin tayin mai tasowa2. "
Taimakawa lafiya a duka ƙarshen tsarin rayuwa
Yawan choline da muke buƙata daga abincinmu ya dogara da abubuwa da yawa, ciki har da ciki da shekaru1,3,4.
Sabon bincike ya nuna cewa choline yana taka leda musamman muhimmiyar rawa a cikin ci gaban kwakwalwa da kashin baya yayin daukar ciki da kuma ci gaban fahimta a cikin jarirai. Zai iya rinjayar sakamakon ciki, tare da ƙarancin cin abinci na choline yana haɓaka haɗarin lahanin bututun jijiya a jariran da ba a haifa ba.
Misali, a cikin binciken 2013, mata a cikin uku na uku na ciki sun sami ko dai 480 MG ko 930 MG na choline kowace rana. Wadanda suka sha allurai masu yawa suna da ƙarancin alamun pre-eclampsia, gami da hawan jini, kumburi da matsanancin ciwon kai.5.
Kazalika da bayarwa mahimman fa'idodin lafiyar ɗan adam a farkon zagayowar rayuwa, choline kuma na iya taimakawa hana fahimi raguwa a cikin tsofaffi. Binciken da aka yi kwanan nan ya nuna cewa tsofaffi waɗanda ke cin abinci mafi girma na choline sun sami aikin fahimi fiye da waɗanda ke da ƙananan matakan choline.6,7.
Samun adadin yau da kullun na choline
Yayin da adadin choline da muke samarwa a cikin hanta yana taimaka mana rage haɗarin rashi, muna buƙatar cinye wannan muhimmin sinadirai a matsayin wani ɓangare na abincinmu domin biyan bukatun mu na yau da kullun.
Bayarwa furotin mai inganci da kuma tushen yawancin abubuwan gina jiki marasa amfani kamar su bitamin D, B12 da baƙin ƙarfe, qwai suna daya daga cikin mafi kyawun hanyoyin samun damar choline da jikinka ke bukata.
“In banda hantar naman sa, qwai sune mafi kyawun tushen choline.Dokta Rains ya kara da cewa, "kwai biyu a rana suna samar da kusan MG 300 na choline, fiye da rabin abin da aka ba da shawarar kullum. Sauran abincin dabbobi, irin su nama, kaji, kifi da kiwo, suna dauke da sinadarin choline mai yawa.”
Ta ci gaba da cewa: “Kwai na ɗauke da wani nau’in kitse da ake kira phospholipids, ɗaya daga cikinsu ana kiransa phosphatidylcholine. Wannan ya fi dacewa da jikin mutum idan aka kwatanta da sauran hanyoyin choline. yin ƙwai hanya mai sauƙi kuma mai araha don biyan bukatun choline na abinci yadda ya kamata8. "
Mun fasa shi!
Ana kawowa fa'idodin da ba za a iya doke su ba a ƙarshen zagayen rayuwa, za mu iya tabbatar da ƙara choline a cikin dogon jerin dalilan da za a zabi qwai don lafiya - musamman da yake yawancin mu ba sa samun isasshen wannan sinadari da ake bukata!
Dr Rains ya taƙaita: "Hanya mafi kyau don tabbatar da cewa an cika shawarwarin choline shine a haɗa ƙwai akai-akai a matsayin wani ɓangare na ingantaccen abinci mai kyau."
References
1 Ziesel SH, da Costa, KA (2009)
Haɓaka ikon kwai!
Don taimaka muku haɓaka ƙarfin sinadirai na kwai, IEC ta haɓaka kayan aikin masana'antu da za a iya zazzagewa, gami da mahimman saƙonni, kewayon samfuran shafukan sada zumunta, da zane-zane masu dacewa don Instagram, Twitter da Facebook.
Zazzage kayan aikin masana'antu (Spanish)Game da Dr Tia Rains
Tia M. Rains, PhD, memba ce na Cibiyar Gina Jiki ta Duniya (IENC) Kungiyar Kwararrun Abinci ta Duniya da Mataimakin Shugaban Kasuwancin Abokin Ciniki & Ci Gaban Dabarun don Kiwon Lafiya na Ajinomoto & Nutrition North America. Ita ƙwararriyar kimiyyar abinci ce kuma ƙwararriyar sadarwa tare da gogewar sama da shekaru 20 haɓakawa da fassara binciken abinci mai gina jiki don sanar da ƙoƙarin da ke ciyar da manufofin jama'a, haɓaka samfura, da lafiyar ɗan adam a ƙarshe.