Munyika yanhasi inomhanya-mhanya, kuwana hunyanzvi hwekuita pfungwa kunowedzera kukosha. Ungave uri mudzidzi ari kutsvanzvadzira bvunzo, inyanzvi iri kutsvaga kuwedzera goho, kana munhu akura ari kutsvaga kuchengetedza basa rekuziva, kuda kwekuvandudza njere kunowanikwa pasi rose.
Choline chinhu chakakosha chekudya chinoita basa rakakosha mumabasa akasiyana siyana ehupenyu mumuviri. Pasinei nekukosha kwecholine, vanhu vazhinji havasati vaziva kuti chii uye kuti inogona kubatsira sei hutano hwavo.
Choline chikafu chinonyungudika mumvura chiri chemhuri yeB vitamin asi haikodzeri sevhitamini yechokwadi. Zvinowanzoitika muzvokudya zvakawanda zvakadai semazai, chiropa, hove, soya beans uye nzungu. Mukuwedzera, inogonawo kugadzirwa mune zviduku zvishoma nechiropa.
Basa rekutanga reCholine mumuviri ndere nhanho yekuumbwa kweiyo yakakosha neurotransmitter acetylcholine. Acetylcholine inobata basa rakakosha mukushanda kwepakati tsinga system, kusanganisira chiyeuchidzo, kudzora tsandanyama, uye hunyanzvi hwekuziva.
Pamusoro pebasa rayo mune neurotransmitter synthesis, choline inoita basa rakakosha mune mamwe maitiro emuviri. Icho chinhu chakakosha chesero membranes uye inobatsira kuchengetedza kuvimbika kwavo uye chimiro. Choline inobatsirawo pakuumbwa kwephosphatidylcholine, chikamu chikuru che lipoprotein inotakura mafuta muropa.
Kunyange zvazvo choline inowanzoitika muzvokudya zvakasiyana-siyana, vamwe vanhu vanogona kunge vane zvido zvepamusoro nekuda kwehutano hwehutano kana genetic factor. Semuenzaniso, vanodya miriwo uye vegans vanogona kunetseka kuzadzisa zvido zvavo zvecholine nekuti zvidyarwa zvinowanzove zvakaderera mucholine.
Kutanga, choline chikafu chinodiwa pakugadzirwa kweacetylcholine, neurotransmitter inotarisira mabasa akasiyana-siyana ehuropi, kusanganisira ndangariro, cognition, uye kudzora tsandanyama. Pasina kupihwa kwakakwana kwecholine, kugona kwehuropi hwedu kutamisa masaini zvakanaka kunogona kukanganisa, zvichikonzera kukanganisa kugona kwekuziva uye kuoma kwendangariro.
Zvidzidzo zvakawanda zvakabatanidza kudya kwecholine kune kuvandudza kugona kwekuziva. Chidzidzo chakabudiswa muAmerican Journal of Clinical Nutrition chakawana kuti vakadzi vane pamuviri vakadya choline yakawanda mukati metatu yetatu vaiva nevana vane unyanzvi hwekuziva, kusanganisira kuyeuka zviri nani uye kuisa pfungwa. Chimwe chidzidzo chakabudiswa mu Journal of the International Neuropsychological Society chakawana kuti choline supplementation muvakuru inovandudza ndangariro yekutaura uye yekuona.
Pamusoro pebasa rayo mukukura kwehuropi uye basa rekuziva, choline yakabatanidzwa kune huwandu hwehumwe hutano hunobatsira. Inobatsira kuchengetedza hutano hwechiropa nekudzivirira kuumbwa kwemafuta uye kukurudzira kushanda kwakanaka kwecholesterol uye chepfu muchiropa. Choline inobatawo basa mukugadzirisa kuzvimba mumuviri, chinhu chinokonzera zvirwere zvakasiyana-siyana zvisingaperi sechirwere chemoyo, chirwere cheshuga uye chirwere cheAlzheimer.
Zvokudya zvecholine zvinosanganisira mazai, chiropa, shrimp, uye salmon. Nekudaro, kunyangwe nekukosha kwecholine, ongororo dzinoratidza kuti avhareji choline kudya iri pazasi akakurudzirwa mazinga. Sangano reNational Institutes of Health (NIH) rinotaura kuti kudya kwemazuva ose kwecholine kune vakawanda vakuru ndeye 550 mg yevarume uye 425 mg yevakadzi.
Kunyange zvazvo choline ichiitika zvakasikwa mune zvakasiyana-siyana zvekudya, vamwe vanhu vangave vane dambudziko rekuzadzisa zvavanoda zvezuva nezuva. Mumamiriro ezvinhu akadaro, choline supplements inogona kuva yakakosha kuwedzera kune kudya kwavo. Zvekuwedzera zvinopa nzira iri nyore yekuve nechokwadi chekudya kwakakwana kwecholine, kunyanya kune vanhu vane zvimwe zvinorambidzwa zvekudya kana zvavanoda.
◆Choline Bitartrate
Choline bitartrate, iyo yekutanga fomu yecholine, musanganiswa weiyo yakakosha chikafu choline uye munyu chaiwo unonzi bitartrate. Kubva pakuvandudza ndangariro uye kuisa pfungwa pakutsigira hutano hwechiropa uye kukura kwe fetal, choline bitartrate Alkali ine zvakawanda zvakanaka.
◆Phosphatidylcholine
Phosphatidylcholine chinhu chakakosha chesero membranes uye inoita basa rakakosha mumhando dzakasiyana dzehupenyu. Iyo ndeyekirasi yephospholipids inonzi phosphatidyls, inova ndiyo huru yekuvaka matombo emasero membranes.
Phosphatidylcholine ine maviri fatty acids, glycerol molecule, boka rephosphate uye choline molecule. Choline chinhu chakakosha chekudya kune synthesis ye phosphatidylcholine mumuviri. Inogona kuwanikwa kuburikidza nekudya kana kugadzirwa kubva methionine muchiropa.
Phosphatidylcholines inoita mabasa akawanda mumuviri. Inopa akasiyana mabhenefiti, kubva pakuchengetedza cell membrane kuperera kusvika pakutsigira hutano hwehuropi, kushanda kwechiropa, uye hutano hwemoyo. Kunyange ichigona kuwanikwa kuburikidza nekudya, zvekuwedzera zvinozivikanwa pakushandisa kwavo kwakanangwa.
◆Choline dihydrogen citrate
Dihydrocholine Citrate, inozivikanwawo seCholine Citrate kana Citicoline, inotorwa kubva mukusanganiswa kweCholine neCitrate, miviri miviri inokosha inowanikwa mumuviri womunhu.
Iriwo musanganiswa wemvura unonyungudika unowanikwa muzvokudya zvakaita semazai, chiropa, uye nzungu. Inowanikwawo sechikafu chekuwedzera mune capsule kana fomu yehupfu.
Iko kusanganiswa kwecholine uye citrate muCholine Citrate inopa hutano hwakawanda. Imwe yemabhenefiti makuru ndeyekuita kwayo kwakanaka pakushanda kwehuropi uye hutano hwekuziva.
Uyezve, Dihydrocholine Citrate inotsigira hutano hwechiropa. Choline yakakosha pakushanda kwakakodzera kwechiropa nekuda kwebasa rayo mumafuta metabolism uye kutakura kwemafuta kubva pachiropa.
CDP-choline, inozivikanwawo seCiticoline, ikomisheni inowanzoitika inowanikwa musero rega rega mumuviri. Inoita basa rakakosha mukugadzirisa nekuchengetedza maseru membranes, kunyanya muuropi. Iyi komisheni yakakosha inobatanidzwa mune dzakawanda zvemuviri maitiro, zvichiita kuti ive chinhu chakakosha muhutano hwehuropi nebasa.
CDP-choline inorongedzerwa sechinhu che nootropic - chinhu chinozivikanwa kuti chinowedzera hunyanzvi hwekuziva, ndangariro nekudzidza. Icho chikafu chakakosha chakadzidzwa zvakanyanya nekuda kwezvinogona kubatsira kune hutano hwehuropi, kunyanya zvine hukama nezera rekuziva kuderera uye neurodegenerative zvirwere.
◆Alpha GPC(Alpha-glycerophosphocholine)
Alpha GPC, ipfupi yeAlpha-Glycerophosphocholine, ndeye yakasikwa choline komisheni inowanikwa muhuropi hwedu pamwe mune zvimwe zvekudya. Iyo inotungamira kune acetylcholine, yakakosha neurotransmitter inobatanidzwa mumabasa akasiyana ekuziva, kusanganisira ndangariro, kudzidza, uye kutarisa. Nekuwedzera acetylcholine mazinga muuropi, Alpha GPC inofungidzirwa kuti inokanganisa kugona kwekuziva.
Chimwe chezvikonzero nei vanhu vatendeukira kuAlpha GPC kugona kwayo kuwedzera ndangariro nekudzidza. Zvidzidzo zvakawanda zvakaratidza kuti kuwedzera neAlpha GPC kunogona kuvandudza ndangariro kuumbwa uye kudzoreredza. Muchiyedzo chekiriniki chakaburitswa mujenari Clinical Therapeutics, vaongorori vakawana kuti Alpha GPC yakavandudza zvakanyanya ndangariro uye yekuziva basa muvarwere vane chirwere cheAlzheimer. Migumisiro yakanaka yakafanana pakuyeuka yakaonekwa muvanhu vane hutano.
◆Lecithin
Lecithin chinhu chechisikigo chakakosha mumiviri yedu uye mumaindasitiri akasiyana. Inowanikwa muzvikafu zvakawanda uye inogadzirwawo nemuviri wemunhu. Icho chinhu chine mafuta chiri cheboka remakomponi anonzi phospholipids. Lecithin inoita basa rakakosha mukushanda kwemaserura, kunyanya mumasero membranes.
Sero membrane rinoshanda sechidziviriro chesero, chinodzora kuyerera kwezvinovaka muviri uye tsvina kupinda nekubuda musero. Lecithin inobatsira kuchengetedza kutendeseka kweaya mamembrane nekupa tsigiro yezvimiro uye nekuona fluidity. Inobatsirawo kutaurirana kwakanaka pakati pemasero, achivabvumira kutumira uye kugamuchira zviratidzo zvakanaka.
Imwe yeakanyanya masosi e lecithin mukudya kwedu chikafu chemhuka uye chirimwa. Nhengo dzemukati dzakadai sezai yolks uye chiropa zvakapfuma mu lecithin. Zvimwe zvinowanika zvinosanganisira soya beans, mhodzi dzesunflower, utachiona hwegorosi, nzungu, nemimwe miriwo. Pamusoro pezvo, lecithin inowanikwa sechikafu chekuwedzera mune granule kana capsule fomu.
Basa reCholine mumuviri:
Choline chinhu chakakosha chekudya chinobatsira mukuumbwa kwe phospholipids, iyo yakakosha pakuumbwa kwesero uye basa. Iyo inobatsirawo mukugadzirwa kweacetylcholine, neurotransmitter ine basa rekutsigira hutano hunoita basa rehuropi, ndangariro, uye kudzora tsandanyama. Uyezve, choline inobatsira kuderedza kuzvimba, kudzivirira kukuvara kwechiropa uye kutsigira metabolism ine hutano.
Choline muzvokudya:
Kudya kwakadzikama kunogona kupa choline kubva kune zvakasiyana-siyana zvekudya. Mazai, chiropa, salmon, nyama yemombe, broccoli, nzungu uye soya bhinzi zvakapfuma zvechisikigo zvecholine. Zvisinei, zvakakosha kuziva kuti huwandu hwecholine muzvokudya hunogona kusiyana, uye nzira dzekubika dzinogona kukanganisa kuwanikwa kwayo. Semuenzaniso, mazai akaoma-kubikira anogona kuderedza zvinyorwa zvecholine kusvika ku20%. Naizvozvo, nzira dzekubika dzinochengetedza choline zvemukati zvechikafu dzinofanirwa kutariswa.
Mukuwedzera, choline inowanzowanikwa mune zvinosimbisa zvezvimwe zvigadzirwa zvezviyo, zvakadai sechingwa uye zviyo. Kusimbisa uku kunobatsira kuwedzera kuwanikwa kwecholine mune avo vane mashoma echisikigo masosi kana vanotevera zvakati zvechikafu zvinorambidzwa.
Choline zvinowedzera:
Choline chekuwedzera chave kuwedzera mukurumbira nekuda kwekureruka kwavo uye kureruka kwekuita kuti vadye zvakakwana. Mhando dzakasiyana-siyana dzecholine dziripo sekuwedzera, kusanganisira choline bitartrate, choline chloride, uye citicoline. Izvi zvinowedzera zvakagadzirirwa kuvhara mukaha pakati pekudya kwekudya uye inokurudzirwa zuva nezuva kudya kwecholine (550 mg yevarume uye 425 mg yevakadzi).
Zvekuwedzera zvinonyanya kubatsira kune vanhu vanotevera mamwe maitiro ekudya, sevanodya miriwo kana avo vane dambudziko rekuwana choline-yakapfuma chikafu. Nekudaro, zvakakosha kubvunza nyanzvi yezvehutano usati watanga chero nyowani yekuwedzera regimen kuti uone kuti inosangana nezvinangwa zvehutano hwako uye zvaunoda.
Zvokudya uye Zvekuwedzera: Kuita Zvakanakisa Sarudzo
Nepo ma supplements anogona kupa nzira iri nyore yekuzadzisa zvaunoda choline, zvakakosha kukoshesa kudya kwakaringana uye kwakasiyana. Choline inowanwa kubva kune chikafu masosi yakazara nezvimwe zvakakosha zvinovaka muviri uye makomisheni anoshanda synergistically kutsigira hutano hwese.
Zvakanaka, tarisa kuisa chikafu chine choline mukudya kwako. Kusanganisira mazai, chiropa, hove, uye mashizha ane mashizha, pamwe chete nemichero yakasiyana-siyana, miriwo, zviyo zvakakwana, uye mapuroteni akaonda zvinogona kubatsira kuti uwane choline yakakwana.
Choline chikafu chakakosha chinozivikanwa nebasa rayo rakakosha mukuziva basa, kuumbwa kwendangariro uye hutano hwehuropi hwese. Inorondedzerwa semvura-inonyungudika vhitamini-yakafanana nekomboni inogadzirwa pachiropa, asi inogona kuwanikwa zvakare kuburikidza nekudya masosi. Inobata basa rakakosha mukuumbwa kweacetylcholine, neurotransmitter inokonzeresa maitiro akasiyana ekuziva, kusanganisira kutarisisa, kudzidza uye ndangariro.
▲Basa reCholine muNootropic Stack
Kana zvasvika pakunatsiridza basa rekuziva, vanhu vazhinji vanotendeukira kumisanganiswa ye nootropic -- musanganiswa weakasiyana makomisheni akagadzirirwa kukwenenzvera kuita kwehuropi. Aya masheki anowanzo ane choline nekuda kweiyo cholinergic properties. Nekupa huropi nehuwandu hwakakwana hwecholine, vashandisi ve nootropic vanovavarira kuwedzera kugadzirwa uye kuburitswa kweacetylcholine, nekudaro vachiwedzera kugona kwavo kwekuziva.
▲Choline uye Nootropic Synergy
Kuvapo kwecholine mu nootropics kwakaratidzwa kuwedzera mhedzisiro yemamwe macommunitive-enhancing compounds. Semuenzaniso, kubatanidza choline nemaracemics (kirasi ye nootropics) inogona kupa synergistic maitiro nokuti racemics inowedzera chido cheuropi cheacetylcholine. Nekuve nechokwadi chekupihwa kwakakwana kweacetylcholine necholine supplementation, aya madzinza anogona kunyatso shandisa mabhenefiti avo akazara ekuziva.
Aline yakaratidza kugona kwayo zvakapetwa kaviri, cho counteract side effects zvinowanzobatanidzwa nemamwe ma nootropics, akadai sekutemwa nemusoro kana brain fog. Nekuwedzera mazinga echoline, vashandisi vanogona kuwana yakapfava, inogoneka yekuvandudza yekuziva uye kubvisa zvisingadiwe mhedzisiro.
Mubvunzo: Ndezvipi zvimwe zvekudya zvakanaka zvecholine?
A: Choline inogona kuwanikwa mune zvakasiyana siyana zvekudya zvakaita semazai, chiropa, hove, huku, uye mamwe nzungu nemiriwo. Kusanganisira izvi zvekudya mukudya kwako zvinogona kubatsira kusangana nezvinodiwa zvezuva nezuva zvecholine.
Mubvunzo: Ndinogona kuwana choline yakakwana kubva pakudya kwangu ndoga here?
A: Zvinokwanisika kuwana choline yakakwana kuburikidza nekudya kwakakwana kunosanganisira choline-rich foods. Nekudaro, vamwe vanhu vanogona kunge vakawedzera zvinodikanwa kana kushomeka kuwana kune choline-yakapfuma chikafu, zvichiita kuti kuwedzerwa kudikanwa.
Disclaimer: Ichi chinyorwa ndechezvinangwa zveruzivo chete uye hachifanirwe kutorwa sezano rekurapa. Nguva dzose bvunza nyanzvi yezvehutano usati washandisa chero chekuwedzera kana kushandura hutano hwehutano hwako.
Nguva yekutumira: Aug-18-2023
