Ukudla Kweqanda Eliqhekezayo: Amandla angenakuhlulwa we-choline
Idumela lokudla okunempilo kwamaqanda ngokuvamile libangelwa awo ukuminyana kwamaprotheni kanye nesimo se-superfood. Ngemininingwane eminingi enamandla, kulula ukuthi ezinye izakhamzimba ezibalulekile zinganakwa futhi zingaziswa kancane. I-Choline isakhi esibalulekile esaziwa kancane etholakala emaqandeni, okudingekayo ekusebenzeni okujwayelekile komzimba nempilo yomuntu, nokho abantu abaningi abahlangabezani nokuthatha okunconyiwe1. Ake sihlole amandla angenakunqotshwa e-choline ukunikeza lesi sakhi esimangalisayo ukuqashelwa okufanele!
Izinzuzo ezingenakunqotshwa ze-choline
Kuze kube muva nje, indima ye-choline njengengxenye yokudla okulinganiselayo yayinganakwa kakhulu. Eqinisweni, yaqala ukuqashelwa ngokusemthethweni njengesakhi esibalulekile yi-Institute of Medicine ngasekupheleni kuka-1998.1. Kusukela lapho, i-choline iye yahlonishwa ochwepheshe bokudla okunomsoco ngenxa yayo izinzuzo eziningi empilweni yomuntu kanye nokusebenza komzimba.
UDkt. Tia M. Rains, PhD, ilungu le I-International Egg Nutrition Centre's (IENC) Iqembu Lezingcweti Zomsoco Egg Global kanye nePhini Likamongameli Wokubandakanyeka Kwabathengi & Nokuthuthukiswa Kwamasu we-Ajinomoto Health & Nutrition eNyakatho Melika uyachaza: “I-Choline yaziwa kakhulu ngayo. indima ebalulekile empilweni yobuchopho, kokubili mayelana nokuthuthukiswa kobuchopho bosana ngesikhathi sokukhulelwa, kanye nokusebenza kobuchopho okuvamile kubantu abadala, njengenkumbulo nokucabanga. I-Choline nayo ibalulekile ekusebenzeni kwesibindi, i-metabolism yamafutha, nokusebenza okuvamile kwenhliziyo."
Nakuba umzimba wakho ukhiqiza i-choline ngokwayo, kubalulekile ukuhlanganisa ngokwemvelo ukudla okunothe nge-choline, njengamaqanda, ekudleni kwakho ukuze uthole okwanele kukho. “Ongoti batusa ukuthi abesilisa nabesifazane abaneminyaka engaphezu kuka-19 badle 550 mg kanye 425 mg nsuku zonke, ngokulandelana.” UDkt Rains uthi, “Ngesikhathi sokukhulelwa kufanele kukhuphuke kufike ku-450 mg nsuku zonke, futhi kuye ku-550 mg nsuku zonke ngesikhathi sokuncelisa.”
"Iningi labantu alihlangabezani nokudla okunconyiwe kwe-choline." UDkt Rains uyaqhubeka, “Lokhu kuyiqiniso ikakhulukazi kwabesifazane abakhulelwe nabancelisayo. Ngokwezilinganiso ezithile, 90-95% yabesifazane abakhulelwe abahlangabezani nezidingo zabo ze-choline, isakhi esibalulekile esibalulekile ekusunguleni ukusebenza kobuchopho okuvamile ku-fetus ekhulayo2. "
Ukusekela impilo kuzo zombili iziphetho zomjikelezo wempilo
Inani le-choline esiyidingayo ekudleni kwethu lincike ezintweni eziningana, kuhlanganise nokukhulelwa kanye neminyaka1,3,4.
Ucwaningo lwakamuva luphakamisa ukuthi i-choline idlala i- indima ebalulekile ikakhulukazi ekuthuthukiseni ubuchopho nomgogodla ngesikhathi sokukhulelwa kanye nokuthuthukiswa kwengqondo ezinganeni. Kungaba nomthelela emiphumeleni yokukhulelwa, ngokudla okuphansi kwe-choline okuphakamisa ingozi yokukhubazeka kwe-neural tube kubantwana abangakazalwa.
Isibonelo, ocwaningweni luka-2013, abesifazane ku-trimester yabo yesithathu yokukhulelwa bathola i-480 mg noma i-930 mg ye-choline ngosuku. Labo abathatha imithamo ephezulu babe nezimpawu ezimbalwa ze-pre-eclampsia, okuhlanganisa umfutho wegazi ophakeme, ukuvuvukala kanye nekhanda elibuhlungu.5.
Kanye nokuhlinzeka izinzuzo ezibalulekile zezempilo yomuntu ekuqaleni komjikelezo wempilo, i-choline ingasiza futhi ukuvimbela ukwehla kwengqondo kubantu asebekhulile. Ucwaningo lwakamuva lubonise ukuthi abantu asebekhulile abasebenzisa amanani aphezulu we-choline bathola umsebenzi ongcono wokuqonda kunalabo abanamazinga aphansi e-choline.6,7.
Ukuthola umthamo wakho wansuku zonke we-choline
Nakuba inani le-choline esilikhiqizayo esibindini sethu lisisiza ukuba sinciphise ingozi yokuntuleka, sidinga sebenzisa lesi sakhi esibalulekile njengengxenye yokudla kwethu ukuze sihlangabezane nezidingo zethu zansuku zonke.
Ukuhlinzeka amaprotheni aphezulu kanye nomthombo wemisoco evame ukusetshenziswa kancane njenge amavithamini D, B12 kanye nensimbi, amaqanda angenye yezindlela ezingcono kakhulu zokufinyelela i-choline edingwa umzimba wakho.
“Ngaphandle kwesibindi senyama yenkomo, amaqanda angumthombo ocebe kakhulu we-choline.” Unezela uDkt Rains, “Amaqanda amabili ngosuku ahlinzeka cishe nge-300 mg ye-choline, ngaphezu kwengxenye yomthamo onconywayo wansuku zonke. Okunye ukudla okuvela ezilwaneni, njengenyama, izinkukhu, inhlanzi nobisi, kuqukethe amazinga aphezulu e-choline.”
Uyaqhubeka: “Amaqanda aqukethe uhlobo lwamafutha abizwa ngokuthi ama-phospholipids, elinye lawo libizwa ngokuthi i-phosphatidylcholine. Lokhu kudonswa kangcono ngumzimba womuntu uma kuqhathaniswa neminye imithombo ye-choline, ukwenza amaqanda ngendlela elula futhi ethengekayo yokuhlangabezana ngokuphumelelayo nezidingo ze-choline yokudla8. "
Siyiqhephukile!
Ukuletha izinzuzo ezingenakunqotshwa kuzo zombili iziphetho zomjikelezo wempilo, singaqiniseka ukuthi sengeza i-choline ohlwini olude lwezizathu zokukhetha amaqanda ngempilo - ikakhulukazi njengoba iningi lethu lingatholi okwanele kwalesi sakhi esidingeka kakhulu!
UDkt Rains ufingqa: "Indlela engcono kakhulu yokuqinisekisa ukuthi izincomo ze-choline zihlangene ukufaka amaqanda njalo njengengxenye yokudla okunempilo."
Okubhekwayo
1 Ziesel SH, da Costa, KA (2009)
3 I-Zeisel SH, Corbin KD (2012)
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Landa ikhithi yamathuluzi embonini (isi-Spanish)Mayelana noDkt Tia Rains
U-Tia M. Rains, PhD, uyilungu le-International Egg Nutrition Centre's (IENC) Iqembu Lezingcweti Zomsoco Egg Global kanye nePhini Likamongameli Wokusebenzisana Kwekhasimende Nokuthuthukiswa Kwamasu we-Ajinomoto Health & Nutrition eNyakatho Melika. Ungusosayensi wezokudla okunempilo kanye nochwepheshe bezokuxhumana onolwazi lweminyaka engaphezu kwengu-20 lokuthuthukisa nokuhumusha ucwaningo lokudla okunempilo ukuze azise imizamo ethuthukisa inqubomgomo yomphakathi, ukuthuthukiswa komkhiqizo, futhi ekugcineni nempilo yomuntu.