Kuphwanya Mazira Chakudya: Mphamvu yosagonjetseka ya choline

Mbiri yopatsa thanzi ya mazira nthawi zambiri imabwera chifukwa cha iwo kuchuluka kwa mapuloteni ndi mawonekedwe a superfood. Ndi zizindikiro zamphamvu zambiri, ndizosavuta kuti zakudya zina zazikulu zinyalanyazidwe ndikuyamikiridwa. Choline ndi michere yodziwika bwino yofunikira zopezeka m'mazira, zofunika kuti thupi lizigwira ntchito bwino komanso thanzi la munthu, komabe anthu ambiri sakwaniritsa zomwe akuyenera kudya¹. Tiyeni tifufuze mphamvu yosagonjetseka ya choline kupereka chopatsa thanzi chodabwitsachi kuzindikira chomwe chikuyenera!

 

Ubwino wosagonjetseka wa choline

Mpaka posachedwapa, ntchito ya choline monga gawo la zakudya zopatsa thanzi inali itanyalanyazidwa kwambiri. M'malo mwake, idadziwika koyamba ngati chakudya chofunikira ndi Institute of Medicine kumapeto kwa 1998.¹. Kuyambira pamenepo, choline yakhala ikulemekezedwa ndi akatswiri azakudya chifukwa cha izi zabwino zambiri paumoyo wamunthu komanso magwiridwe antchito amthupi.

Dr. Tia M. Rains, PhD, membala wa Bungwe la International Egg Nutrition Centre (IENC) Gulu la Akatswiri a Zakudya Zakudya Zam'madzi Padziko Lonse komanso Wachiwiri kwa Purezidenti wa Customer Engagement & Strategic Development for Ajinomoto Health & Nutrition North America akufotokoza kuti: "Choline imadziwika kwambiri chifukwa cha ntchito yofunika kwambiri mu thanzi la ubongo, onse mwa mawu a chitukuko cha khanda ubongo pa mimba, komanso yachibadwa ubongo ntchito akuluakulu, monga kukumbukira ndi kuganiza. Choline ndiyofunikiranso pakugwira ntchito kwa chiwindi, kagayidwe ka mafuta, komanso magwiridwe antchito amtima."

Ngakhale kuti thupi lanu limapanga choline palokha, ndikofunika kuti muphatikize mwachibadwa zakudya zokhala ndi choline, monga mazira, muzakudya zanu kuti mupeze zokwanira. “Akatswiri amalangiza kuti amuna ndi akazi azaka zopitirira 19 azidya 550 mg ndi 425 mg tsiku lililonse, motsatira.” Dr Rains anati: "Panthawi ya mimba, mlingo uyenera kuwonjezeka kufika pa 450 mg tsiku lililonse, ndi 550 mg tsiku lililonse panthawi ya mkaka wa m'mawere."

"Anthu ambiri samakwaniritsa zofunikira za choline." Dr Rains akupitiriza, "Izi ndi zoona makamaka kwa amayi apakati komanso oyamwitsa. Mwa kuyerekezera kwina, 90-95% ya amayi apakati sakukwaniritsa zosowa zawo za choline, michere yofunika kwambiri kuti ubongo ugwire bwino ntchito mwa mwana wosabadwayo². "

 

Kuthandizira thanzi pamapeto onse a moyo

Kuchuluka kwa choline chomwe timafunikira kuchokera ku zakudya zathu kumadalira zinthu zingapo, kuphatikizapo mimba ndi zaka^1,3,4.

Kafukufuku waposachedwa akuwonetsa kuti choline imasewera makamaka udindo wofunikira mu kukula kwa ubongo ndi msana pa mimba komanso kukula kwachidziwitso kwa makanda. Zingakhudze zotsatira za mimba, ndi kuchepa kwa choline kukweza chiopsezo cha neural tube defects mwa ana osabadwa.

Mwachitsanzo, mu kafukufuku wa 2013, amayi omwe ali mu trimester yachitatu ya mimba adalandira 480 mg kapena 930 mg ya choline patsiku. Omwe adamwa Mlingo wapamwamba anali ndi zizindikiro zochepa za preeclampsia, kuphatikiza kuthamanga kwa magazi, kutupa komanso mutu waukulu.⁵.

Komanso kupereka phindu lalikulu la thanzi laumunthu kumayambiriro kwa moyo, choline ingathandizenso kupewa kuchepa kwachidziwitso kwa okalamba. Kafukufuku waposachedwa wasonyeza kuti anthu okalamba omwe amadya choline kwambiri amakhala ndi chidziwitso chabwinoko kuposa omwe ali ndi choline chochepa.^6,7.

 

Kupeza mlingo wanu wa tsiku ndi tsiku wa choline

Ngakhale kuchuluka kwa choline komwe timapanga m'chiwindi kumatithandiza kuchepetsa chiopsezo cha kusowa, tiyenera kutero idyani michere yofunikayi monga gawo lazakudya zathu kuti tikwaniritse zofunikira zathu zatsiku ndi tsiku.

Kupereka mapuloteni apamwamba kwambiri komanso gwero la zakudya zosagwiritsidwa ntchito nthawi zambiri monga mavitamini D, B12 ndi iron, mazira ndi imodzi mwa njira zabwino zopezera choline chomwe thupi lanu likufunikira.

“Kupatula chiwindi cha ng’ombe, Mazira ndi gwero lolemera kwambiri la choline.” Akuwonjezera Dr Rains, "Mazira awiri patsiku amapereka pafupifupi 300 mg ya choline, oposa theka la zomwe zimalimbikitsidwa tsiku ndi tsiku. Zakudya zina zochokera ku nyama, monga nyama, nkhuku, nsomba ndi mkaka zili ndi choline chochuluka.”

Iye akupitiriza kuti: “Mazira amakhala ndi mtundu wina wa mafuta otchedwa phospholipids, omwe amatchedwa phosphatidylcholine. Izi zimayamwa bwino ndi thupi la munthu poyerekeza ndi magwero ena a choline, kupanga mazira njira yosavuta komanso yotsika mtengo kuti akwaniritse zosowa za choline⁸. "

 

Taphwanya!

Kubweretsa zopindulitsa zosagonjetseka kumapeto onse a moyo, titha kukhala otsimikiza kuti tiwonjezere choline pamndandanda wautali wazifukwa zosankhira mazira kuti akhale ndi thanzi labwino - makamaka popeza ambiri aife sitipeza michere yofunikira kwambiri iyi!

Dr Rains akufotokoza mwachidule: "Njira yabwino yowonetsetsa kuti malingaliro a choline akwaniritsidwa ndikuphatikiza mazira nthawi zonse ngati gawo lazakudya zopatsa thanzi."

 

Zothandizira

¹ Ziesel SH, da Costa, KA (2009)

² Brunst KJ, et al (2013)

³ Zeisel SH, Corbin KD (2012)

⁴ Hollenbeck CB (2012)

⁵ Jiang X, et al (2012)

⁶ Nurk E, et al (2013)

⁷ Goldberg E, et al (2019)

⁸ Smolders L, et al (2019)