ʻO ka ʻai ʻana i ka hua manu: ʻO ka mana hiki ʻole o ka choline
Hoʻopili pinepine ʻia ka maikaʻi o nā hua i kā lākou mānoanoa pūmua a me ke kūlana superfood. Me ka nui o nā hōʻoia mana, he maʻalahi ke nānā ʻole ʻia a mahalo ʻole ʻia kekahi mau meaʻai nui. ʻO Choline kahi meaʻai pono liʻiliʻi i ʻike ʻia loaʻa i nā hua manu, koi ʻia no ka hana maʻamau o ke kino a me ke olakino kanaka, akā naʻe, ʻaʻole i hoʻokō ka nui o ka poʻe i ka ʻai i ʻōlelo ʻia1. E ʻimi kākou i ka mana hiki ole ke lanakila o choline e hāʻawi i kēia meaʻai maikaʻi i ka ʻike e pono ai!
ʻO nā pōmaikaʻi hikiʻole ke lanakila o ka choline
A hiki i kēia manawa, ua poina nui ʻia ke kuleana o ka choline ma ke ʻano he ʻai kaulike. I ka ʻoiaʻiʻo, ua ʻike mua ʻia ʻo ia ma ke ʻano he meaʻai koʻikoʻi e ka Institute of Medicine a hiki i ka makahiki 1998.1. Mai ia manawa, ua mahalo ʻia ka choline e nā poʻe loea meaʻai no kāna nui nā pōmaikaʻi i ke olakino kanaka a me ka hana kino.
Kauka Tia M. Rains, PhD, ka hope o ka ʻO ka International Egg Nutrition Center (IENC) Ka Hoʻonaʻau Pūnaewele Huakaʻi Hou Huʻai a me ka Hope Peresidena o ka Customer Engagement & Strategic Development no Ajinomoto Health & Nutrition North America wehewehe: “Ua kaulana ʻo Choline no kāna kuleana nui i ke olakino lolo, ʻelua e pili ana i ka ulu ʻana o ka lolo pēpē i ka wā hāpai, a me ka hana o ka lolo maʻamau i nā pākeke, e like me ka hoʻomanaʻo a me ka noʻonoʻo. Pono pū ka Choline no ka hana ate, ka metabolism o nā momona, a me ka hana maʻamau maʻamau."
ʻOiai hoʻopuka kou kino i kahi choline ponoʻī, he mea nui ia e hoʻohui maoli nā meaʻai waiwai nui i ka choline, e like me nā hua manu, i kāu ʻai e lawa ai. Manaʻo ka poʻe loea e ʻai nā kāne a me nā wahine ma mua o 19 mau makahiki 550 mg a me 425 mg i kēlā me kēia lā, kēlā me kēia." Wahi a Dr Rains, "I ka wā o ka hāpai ʻana, pono e hoʻonui i ka 450 mg i kēlā me kēia lā, a i ka 550 mg i kēlā me kēia lā i ka wā lactation."
"ʻAʻole ʻike ka hapa nui o nā poʻe i nā mea i ʻōlelo ʻia no ka choline." Ke hoʻomau nei ʻo Dr Rains, "He ʻoiaʻiʻo kēia no nā wahine hāpai a me ka lactating. Ma kekahi mau manao, 90-95% o nā wāhine hāpai ʻAʻole lākou e hoʻokō i kā lākou mau koho koho, kahi meaʻai koʻikoʻi koʻikoʻi no ka hoʻokumu ʻana i ka hana maʻamau o ka lolo i ka ulu ʻana o ka pēpē2. "
Kākoʻo i ke olakino ma nā ʻaoʻao ʻelua o ke kaʻina ola
ʻO ka nui o ka choline e pono ai mākou mai kā mākou meaʻai e pili ana i nā kumu he nui, me ka hāpai ʻana a me ka makahiki1,3,4.
Hōʻike ka noiʻi hou loa e pāʻani ana ka choline i kahi kuleana nui loa i ka ulu ʻana o ka lolo a me ke kuamoʻo i ka wā hāpai a me ka ulu ʻana o ka naʻau i nā pēpē. Hiki iā ia ke hoʻololi i nā hopena o ka hāpai ʻana, me ka ʻai haʻahaʻa o ka choline e hoʻonui ai i ka pilikia o ka neural tube defects i nā pēpē hānau ʻole.
No ka laʻana, ma kahi noiʻi 2013, loaʻa i nā wahine i ko lākou kolu o ka hānau ʻana he 480 mg a i ʻole 930 mg o choline i kēlā me kēia lā. ʻO ka poʻe i lawe i nā koina kiʻekiʻe, ua liʻiliʻi nā hōʻailona o ka pre-eclampsia, me ke koko kiʻekiʻe, ka pehu a me ke poʻo poʻo nui.5.
E like me ka hoʻolako ʻana nā pono ola kino kanaka i ka hoʻomaka ʻana o ka pōʻaiapuni o ke ola, hiki ke kōkua pū kekahi choline pale i ka emi ʻana o ka naʻau i ka poʻe ʻelemakule. Ua hōʻike ʻia nā haʻawina hou i ka poʻe ʻelemakule e ʻai ana i ka nui o ka choline e ʻoi aku ka maikaʻi o ka hana cognitive ma mua o ka poʻe me nā pae choline haʻahaʻa.6,7.
E kiʻi i kāu choline i kēlā me kēia lā
ʻOiai ka nui o ka choline a mākou e hana ai i loko o ko mākou ake e kōkua iā mākou e hōʻemi i ka pilikia o ka hemahema, pono mākou e ʻai i kēia meaʻai koʻikoʻi ma ke ʻano he ʻāpana o kā mākou meaʻai i mea e hoʻokō ai i kā mākou mau koi i kēlā me kēia lā.
Hāʻawi protein kiʻekiʻe loa a me kahi kumu o nā meaʻai i ʻai ʻole ʻia e like me ka huaora D, B12 a me ka hao, ʻO nā hua manu kekahi o nā ala maikaʻi loa e komo ai i ka choline e pono ai kou kino.
“Ma waho aʻe o ke ake o ka pipi, ʻO nā hua ke kumu waiwai loa o ka choline."Hoʻohui ʻo Dr Rains, "ʻElua mau hua i ka lā e hāʻawi kokoke i 300 mg o ka choline, ʻoi aku ma mua o ka hapalua o ka ʻai ʻana i kēlā me kēia lā. ʻO nā meaʻai kumu holoholona ʻē aʻe, e like me ka ʻiʻo, ka moa, ka iʻa a me ka waiu, aia nā pae kiʻekiʻe o ka choline.
Ke hoʻomau nei ʻo ia: "He ʻano momona i kapa ʻia ʻo phospholipids i loko o nā hua manu, ʻo kekahi o ia mea i kapa ʻia ʻo phosphatidylcholine. ʻOi aku ka maikaʻi o kēia e ke kino o ke kanaka ke hoʻohālikelike ʻia me nā kumu choline ʻē aʻe, ka hana ʻana i nā hua he ala maʻalahi a maʻalahi hoʻi e hoʻokō pono ai i nā pono choline meaʻai8. "
Ua haki mākou!
Ka laweʻana nā pōmaikaʻi hiki ʻole i nā hopena ʻelua o ka pōʻai ola, hiki iā mākou ke hoʻohui i ka choline i ka papa inoa lōʻihi o nā kumu e koho ai i nā hua no ke olakino - ʻoiai ʻaʻole lawa ka hapa nui o mākou i kēia meaʻai i makemake nui ʻia!
Ua hōʻuluʻulu ʻo Dr Rains: "ʻO ke ala maikaʻi loa e hōʻoia ai e hoʻokō ʻia nā ʻōlelo aʻoaʻo choline ʻo ka hoʻokomo pinepine ʻana i nā hua ma ke ʻano o ka meaʻai olakino holoʻokoʻa."
E hoʻomaopopo '
1 Ziesel SH, da Costa, KA (2009)
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Hoʻoiho i ka pahu hana ʻoihana (Spanish)No Kauka Tia Rains
ʻO Tia M. Rains, PhD, he lālā o ka International Egg Nutrition Center's (IENC) Ka Hoʻonaʻau Pūnaewele Huakaʻi Hou Huʻai a me Hope Pelekikena o ka Customer Engagement & Strategic Development no Ajinomoto Health & Nutrition ʻAmelika ʻĀkau. He ʻepekema meaʻai ʻo ia a he loea kamaʻilio me ka ʻike ma mua o 20 mau makahiki i ka hoʻomohala ʻana a me ka unuhi ʻana i ka noiʻi meaʻai no ka hoʻomaopopo ʻana i nā hana e holomua ai i ke kulekele lehulehu, ka hoʻomohala huahana, a me ke olakino kanaka.