Cracking Egg Nutrition: Lub zog tsis muaj zog ntawm choline
Cov khoom noj khoom haus lub koob npe nrov ntawm cov qe yog feem ntau ntaus nqi rau lawv protein ceev thiab superfood xwm txheej. Nrog ntau cov ntawv pov thawj muaj zog, nws yooj yim rau qee cov khoom noj tseem ceeb uas yuav tsum tau saib xyuas thiab tsis txaus siab. Choline yog cov khoom noj uas tsis tshua muaj neeg paub pom hauv qe, xav tau kev ua haujlwm ntawm lub cev thiab kev noj qab haus huv ntawm tib neeg, tab sis ntau tus neeg tsis tau txais kev pom zoo1. Wb tshawb nrhiav qhov unbeatable zog ntawm choline kom muab cov khoom noj zoo kawg no rau kev lees paub nws tsim nyog!
Cov txiaj ntsig tsis zoo ntawm choline
Txog thaum tsis ntev los no, lub luag haujlwm ntawm choline ua ib feem ntawm kev noj zaub mov zoo tau raug saib xyuas ntau. Qhov tseeb, nws yog thawj zaug lees paub tias yog ib qho tseem ceeb ntawm cov khoom noj khoom haus los ntawm Lub Tsev Haujlwm Saib Xyuas Tshuaj thaum xyoo 1998.1. Txij thaum ntawd los, choline tau revered los ntawm cov kws paub txog zaub mov rau nws ntau yam txiaj ntsig rau tib neeg kev noj qab haus huv thiab lub cev ua haujlwm.
Dr. Tia M. Rains, PhD, tus tswv cuab ntawm International Egg Nutrition Center's (IENC) Ntiaj Teb Cov Kws Noj Khoom Noj Khoom Haus Pab Pawg thiab Tus Lwm Thawj Coj ntawm Cov Neeg Siv Khoom Kev Koom Tes & Kev Txhim Kho Lub Tswv Yim rau Ajinomoto Health & Nutrition North America piav qhia: "Choline paub zoo tshaj rau nws lub luag haujlwm tseem ceeb hauv lub hlwb, ob qho tib si nyob rau hauv cov nqe lus ntawm kev loj hlob ntawm tus me nyuam lub hlwb thaum lub sij hawm cev xeeb tub, raws li zoo raws li ib txwm lub hlwb ua hauj lwm nyob rau hauv cov neeg laus, xws li kev nco thiab kev xav. Choline kuj tseem ceeb rau daim siab ua haujlwm, cov metabolism hauv cov rog, thiab kev ua haujlwm ntawm lub plawv."
Txawm hais tias koj lub cev tsim qee cov choline nws tus kheej, nws yog ib qho tseem ceeb rau kev sib xyaw ua ke cov khoom noj uas muaj choline, xws li qe, rau hauv koj cov zaub mov kom txaus ntawm nws. "Cov kws tshaj lij pom zoo kom cov txiv neej thiab poj niam hnub nyoog tshaj 19 xyoo haus 550 mg thiab 425 mg ib hnub twg, raws.” Dr Rains hais tias, "Thaum cev xeeb tub noj yuav tsum nce mus rau 450 mg txhua hnub, thiab mus txog 550 mg txhua hnub thaum cev xeeb tub."
"Feem ntau cov neeg tsis tau raws li qhov pom zoo kom noj rau choline." Dr Rains hais ntxiv tias, “Qhov no muaj tseeb tshwj xeeb rau cov poj niam cev xeeb tub thiab lactating poj niam. Los ntawm qee qhov kev kwv yees, 90-95% ntawm cov poj niam cev xeeb tub tsis tau raws li lawv cov kev xav tau choline, ib qho tseem ceeb ntawm cov khoom noj tseem ceeb rau kev tsim kom muaj lub hlwb ua haujlwm hauv tus menyuam hauv plab.2. "
Txhawb kev noj qab haus huv ntawm ob qhov kawg ntawm lub neej voj voog
Tus nqi ntawm choline peb xav tau los ntawm peb cov khoom noj yog nyob ntawm ntau yam, suav nrog cev xeeb tub thiab hnub nyoog1,3,4.
Cov kev tshawb fawb tshiab tshaj tawm qhia tias choline plays ib qho tshwj xeeb yog lub luag haujlwm tseem ceeb nyob rau hauv lub hlwb thiab qaum txoj kev loj hlob thaum cev xeeb tub nrog rau kev paub txog kev loj hlob hauv cov me nyuam mos. Nws tuaj yeem cuam tshuam qhov tshwm sim ntawm cev xeeb tub, nrog rau kev noj choline tsawg uas ua rau muaj kev pheej hmoo ntawm cov hlab ntsha neural tsis xws luag hauv cov menyuam mos.
Piv txwv li, hauv kev tshawb fawb xyoo 2013, cov poj niam hauv lawv lub peb hlis ntuj thib peb ntawm cev xeeb tub tau txais 480 mg lossis 930 mg ntawm choline ib hnub. Cov neeg uas noj tshuaj ntau dua muaj cov tsos mob tsawg dua ntawm pre-eclampsia, suav nrog ntshav siab, o thiab mob taub hau hnyav.5.
Ib yam li muab cov txiaj ntsig tseem ceeb ntawm tib neeg kev noj qab haus huv Thaum pib ntawm lub neej voj voog, choline kuj yuav pab tau tiv thaiv kev poob qis hauv cov neeg laus. Cov kev tshawb fawb tsis ntev los no tau qhia tias cov neeg laus uas haus cov choline ntau dua qhov kev paub txog kev ua haujlwm zoo dua li cov neeg uas muaj choline tsawg.6,7.
Tau txais koj cov tshuaj choline txhua hnub
Thaum tus nqi ntawm choline peb tsim nyob rau hauv peb lub siab pab peb txo qhov kev pheej hmoo ntawm deficiency, peb yuav tsum tau noj cov zaub mov tseem ceeb no ua ib feem ntawm peb cov khoom noj txhawm rau ua kom tau raws li peb cov kev xav tau niaj hnub.
Muab high-zoo protein as well as ib qhov chaw ntawm feem ntau under-consumed as-ham xws li vitamin D, B12 thiab hlau, qe yog ib txoj hauv kev zoo tshaj plaws kom nkag mus rau choline koj lub cev xav tau.
“Ntxiv rau nqaij nyuj daim siab, qe yog qhov nplua nuj tshaj plaws ntawm choline.” Ntxiv Dr Rains, “Ob lub qe ib hnub yuav luag 300 mg ntawm choline, ntau tshaj li ib nrab ntawm cov lus pom zoo noj txhua hnub. Lwm cov khoom noj tsiaj, xws li nqaij, nqaij qaib, ntses thiab mis nyuj, muaj cov choline siab. "
Nws hais ntxiv tias: “Lub qe muaj ib hom roj hu ua phospholipids, ib qho hu ua phosphatidylcholine. Qhov no zoo dua absorbed los ntawm tib neeg lub cev piv rau lwm qhov chaw ntawm choline, ua qe ib txoj hauv kev yooj yim thiab pheej yig kom ua tau raws li kev noj haus choline8. "
Peb tau tawg nws!
Nqa unbeatable cov txiaj ntsig ntawm ob qhov kawg ntawm lub neej voj voog, peb tuaj yeem paub tseeb ntxiv choline rau cov npe ntev ntawm cov laj thawj xaiv qe rau kev noj qab haus huv - tshwj xeeb tshaj yog vim peb feem ntau tsis tau txais cov khoom noj uas xav tau ntau txaus!
Dr Rains summarise: "Txoj hauv kev zoo tshaj plaws los xyuas kom meej tias cov lus pom zoo choline tau ntsib yog kom tsis tu ncua nrog cov qe ua ib feem ntawm kev noj qab haus huv tag nrho."
References
1 Ziesel SH, da Costa, KA (2009)
Txhawb lub zog ntawm lub qe!
Txhawm rau pab koj txhawb nqa lub zog noj zaub mov ntawm lub qe, IEC tau tsim cov cuab yeej kev lag luam rub tawm, suav nrog cov lus tseem ceeb, ntau yam ntawm cov qauv kev tshaj tawm xov xwm, thiab cov duab sib xws rau Instagram, Twitter thiab Facebook.
Download tau cov cuab yeej kev lag luam (Spanish)About Dr Tia Rains
Tia M. Rains, PhD, yog ib tug tswv cuab ntawm International Egg Nutrition Center's (IENC) Ntiaj Teb Cov Kws Noj Khoom Noj Khoom Haus Pab Pawg thiab Tus Lwm Thawj Coj ntawm Cov Neeg Siv Khoom Kev Koom Tes & Kev Txhim Kho Lub Tswv Yim rau Ajinomoto Health & Nutrition North America. Nws yog ib tug kws tshawb fawb txog zaub mov thiab kev sib txuas lus nrog ntau tshaj 20 xyoo kev paub tsim thiab txhais cov kev tshawb fawb txog zaub mov kom qhia txog kev siv zog ua rau pej xeem txoj cai, kev tsim khoom, thiab thaum kawg tib neeg kev noj qab haus huv.