Phiri: ndi chiyani, ndi chiyani komanso zakudya zabwino

Zamkati

• Phiri ndi chiyani
• Mndandanda wazakudya zolemera paphiri
• Mlingo woyenera

Choline ndi michere yokhudzana ndi ubongo, ndipo chifukwa ndiyotsogola kwa acetylcholine, mankhwala omwe amalowererapo pakufalitsa zilakolako zamitsempha, imathandizira kupanga ndi kumasula ma neurotransmitters, omwe amakupangitsani kukumbukira bwino komanso kuphunzira bwino mphamvu.

Ngakhale choline amapangidwa pang'ono mthupi, amafunika kudyedwa pazakudya, kuti apewe kuchepa kwake. Chifukwa chake, choline amatha kupezeka mu broccoli, flaxseed kapena ma almond ndipo chakudya chake chachikulu ndi dzira la dzira. Choline amathanso kutengedwa ngati chowonjezera chakudya.

Phiri ndi chiyani

Choline amathandizira pantchito zingapo zovuta za thupi, kukhala wotsogola kaphatikizidwe wama neurotransmitters monga acetylcholine. Kuphatikiza apo, ndikofunikiranso pakupanga zinthu zofunika kwambiri pakhungu, monga phospholipids, phosphatidylcholine, ndi sphingomyelins, zomwe sizili gawo limodzi chabe la nembanemba, komanso zimakhudzanso ntchito yomwe imagwira.

Kuphatikiza apo, choline imafunikanso kuti muchepetse kuchuluka kwa homocysteine, chinthu chomwe chimakhudzana ndi kuwonongeka kwaubongo ndi matenda ena osachiritsika. Kafukufuku akuwonetsa kuti gawo ili (homocysteine) limapezeka kuti limakwezedwa ndimatenda osachiritsika monga Alzheimer's, dementia, matenda a Parkinson, khunyu, matenda amtima ndi khansa. Chifukwa chake, phirili litha kutengapo gawo popewa matendawa.

Choline imakhudzidwanso ndi lipid kaphatikizidwe, kayendedwe ka kagayidwe kabwino ka njira ndikuwononga thupi, kuwongolera chiwindi. Itha kutenga nawo mbali pazofunikira pa nthawi yoyembekezera, zomwe zimathandizira kuti mwana akule bwino komanso kupewa zopindika za neural tube.

Mndandanda wazakudya zolemera paphiri

Zakudya zina zolemera paphiri ndi izi:

• Dzira lonse (100 g): 477 mg;
• Mazira oyera (100 g): 1.4 mg;
• Dzira yolk (100 g): 1400 mg;
• Dzira la zinziri (100 g): 263 mg
• Salimoni (100 g): 57 mg;
• Yisiti (100 g): 275 mg;
• Mowa (100 g): 22.53 mg;
• Chiwindi chophika cha nkhuku (100 g): 290 mg;
• Quinoa yaiwisi (½ chikho): 60 mg;
• Maamondi (100 g): 53 mg;
• Kolifulawa wophika (½ chikho): 24.2 mg;
• Broccoli wophika (½ chikho): 31.3 mg;
• Linseed (supuni 2): 11 mg;
• Garlic (ma clove atatu): 2.1 mg;
• Wakame (100 g): 13.9 mg;
• Sesame (10 g): 2.56 mg.

Soy lecithin imakhalanso ndi choline motero imatha kugwiritsidwa ntchito ngati chowonjezera cha chakudya kapena chowonjezera chakudya.

Mlingo woyenera

Mlingo woyenera wa choline umasiyana malinga ndi kugonana komanso msinkhu:

Mlingo woyenera wa choline womwe wagwiritsidwa ntchito patebulo ndi wa anthu athanzi ndipo, chifukwa chake, malangizowo amasiyana malinga ndi munthu aliyense komanso mbiri yawo yazachipatala. Chifukwa chake, ndibwino kukaonana ndi wazakudya kapena dokotala.

Kulephera kwa Choline kumatha kuwononga minofu ndi chiwindi, komanso chiwindi cha steatosis chosakhala mowa.