Kupwanya Egg Nutrition: Simba risingarondwe recholine
Kuzivikanwa kwekudya kwemazai kunowanzonzi kune avo protein density uye superfood chimiro. Nezvitupa zvakawanda zvine simba, zviri nyore kuti zvimwe zvakakosha zvinovaka muviri zvirege kutariswa uye kusakosheswa. Choline chinhu chisinganyanyi kuzivikanwa chakakosha chekudya inowanikwa mumazai, inodiwa pakuita basa remuviri rakajairika uye hutano hwevanhu, asi vanhu vazhinji havazadzise madyiro anokurudzirwa1. Ngationgororei simba risingakundiki recholine kupa chikafu chinoshamisa ichi kuzivikanwa kwacho chakakodzera!
Mabhenefiti asingakundike echoline
Kusvikira munguva pfupi yapfuura, basa recholine sechikamu chekudya kwakadzikama rakanga rakanyanya kufuratirwa. Muchokwadi, yakatanga kuzivikanwa zviri pamutemo sekudya kwakakosha neInstitute of Medicine pakupera kwa1998.1. Kubva ipapo, choline yave ichiremekedzwa nenyanzvi dzekudya kune yayo zvakawanda zvinobatsira kune hutano hwevanhu uye kushanda kwemuviri.
Dr. Tia M. Rains, PhD, nhengo ye International Egg Nutrition Center's (IENC) Global Egg Nyanzvi Nyanzvi Nyanzvi Boka uye Mutevedzeri weMutungamiriri weCustomer Engagement & Strategic Development yeAjinomoto Health & Nutrition North America inotsanangura: "Choline inonyanya kuzivikanwa nekuda kwayo. basa rinokosha muhutano hwehuropi, zvose maererano nekukura kweuropi hwemucheche panguva yekuzvitakura, pamwe nekushanda kwehuropi hwemazuva ose muvakuru, zvakadai sekuyeuka uye kufunga. Choline yakakoshawo pakushanda kwechiropa, metabolism yemafuta, uye yakajairwa basa remoyo."
Kunyange zvazvo muviri wako uchigadzira imwe choline pachayo, zvakakosha kubatanidza zvakasikwa choline-rich chikafu, senge mazai, mukudya kwako kuti uwane zvakakwana. “Nyanzvi dzinokurudzira kuti varume nevakadzi vane makore anodarika 19 okuberekwa vadye 550 mg uye 425 mg pazuva, zvichiteerana.” Dr Rains vanoti, "Panguva yekuzvitakura kutora kunofanira kuwedzera kusvika 450 mg zuva nezuva, uye kusvika ku550 mg zuva nezuva panguva yekuyamwisa."
"Vanhu vazhinji havasangane nezvinokurudzirwa kudya kwecholine." Dr Rains vanoenderera mberi vachiti, “Izvi zvinonyanya kuitika kumadzimai akazvitakura neanoyamwisa. Nekumwe fungidziro, 90-95% yevakadzi vane pamuviri havasi kuzadzisa zvido zvavo zvecholine, chikafu chakakosha chakakosha pakugadzirisa kushanda kwehuropi hwese mumwana ari kukura2. "
Kutsigira hutano pamagumo ose ehupenyu hwehupenyu
Huwandu hwecholine hwatinoda kubva mukudya kwedu hunoenderana nezvimwe zvinhu, kusanganisira kubata pamuviri uye zera1,3,4.
Tsvagiridzo yazvino inoratidza kuti choline inotamba kunyanya kukosha basa muuropi nemuzongoza panguva yekuzvitakura pamwe chete nekukura kwepfungwa muvacheche. Inogona kupesvedzera mhedzisiro yekuzvitakura, ine yakaderera choline kutora kukwidza njodzi yeneural tube defects muvana vasati vazvarwa.
Semuenzaniso, mune chidzidzo che2013, vakadzi vari muchikamu chavo chechitatu chekuzvitakura vakagamuchira 480 mg kana 930 mg ye choline pazuva. Avo vakatora madosi epamusoro vaive nezviratidzo zvishoma zvepre-eclampsia, kusanganisira BP, kuzvimba uye kutemwa nemusoro.5.
Pamwe nekupa zvakakosha zvehutano hwevanhu pakutanga kwehupenyu hwehupenyu, choline inogonawo kubatsira kudzivirira kuderera kwekuziva kune vakwegura. Zvidzidzo zvenguva pfupi yapfuura zvakaratidza kuti vanhu vakura vanodya huwandu hwecholine vane ruzivo rwakanaka rwekuziva pane avo vane low choline mazinga.6,7.
Kuwana dose yako yezuva nezuva ye choline
Nepo huwandu hwecholine hwatinoburitsa muchiropa chedu hunotibatsira kuderedza njodzi yekushaikwa, isu tinoda shandisa ichi chikafu chakakosha sechikamu chekudya kwedu kuitira kuti tizadzise zvatinoda zuva nezuva.
Kupa yemhando yepamusoro mapuroteni pamwe chete netsime rezvikafu zvinodyiwa zvishoma se vhitamini D, B12 uye iron; mazai ndiyo imwe yedzakanakisa nzira dzekuwana choline muviri wako unoda.
“Kunze kwechiropa chemombe, mazai ndiwo akapfuma kwazvo echoline.” Anowedzera Dr Rains, "Mazai maviri pazuva anopa anenge 300 mg ye choline, inopfuura hafu yezvinokurudzirwa kudya kwezuva nezuva. Zvimwe zvekudya zvinobva kumhuka, zvakaita senyama, huku, hove nemukaka, zvine choline yakawanda.”
Vanoenderera mberi vachiti: “Mazai ane mhando yemafuta anonzi phospholipids, rimwe racho rinonzi phosphatidylcholine. Izvi zvinotorwa zvirinani nemuviri wemunhu zvichienzaniswa nemamwe masosi echoline, kuita mazai nzira iri nyore uye inokwanisika yekusangana zvinobudirira zvekudya choline zvinodiwa8. "
Takatsemura!
Kuunza mabhenefiti asingakundike pamagumo ese ehupenyu kutenderera, tinogona kuva nechokwadi chekuwedzera choline kune rondedzero refu yezvikonzero zvekusarudza mazai ehutano - kunyanya sezvo vazhinji vedu vasingawani zvakakwana zveichi chinovaka muviri chinodiwa!
Dr Rains anopfupisa: "Nzira yakanakisa yekuita kuti kurudziro yecholine ikwane ndeyekugara ichisanganisira mazai sechikamu chekudya kune hutano."
References
1 Ziesel SH, da Costa, KA (2009)
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Dhaunirodha zvishandiso zveindasitiri (Spanish)Nezve Dr Tia Rains
Tia M. Rains, PhD, inhengo yeInternational Egg Nutrition Center's (IENC) Global Egg Nyanzvi Nyanzvi Nyanzvi Boka uye Mutevedzeri weMutungamiriri weVatengi Engagement & Strategic Development yeAjinomoto Health & Nutrition North America. Ndisainzi wezvekudya uye nyanzvi yezvekufambiswa kwemashoko ane makore anopfuura makumi maviri ane ruzivo rwekugadzira nekushandura tsvakiridzo yezvokudya zvinovaka muviri kuzivisa kuedza kunofambisira mberi mutemo weveruzhinji, kuvandudzwa kwechigadzirwa, uye pakupedzisira hutano hwevanhu.