Hill: he aha ia, he aha ia no a me nā meaʻai momona

Anter

• No ke aha ka puʻu
• Papa inoa o nā meaʻai momona puʻu
• Paipai ʻia nā lāʻau

ʻO Choline kahi mea pono e pili pono i ka hana o ka lolo, a no ka mea he mea mua ia i ka acetylcholine, kahi kemika e hoʻopili pono i ka lawe ʻana o nā impulses nerve, hoʻonui ia i ka hana a me ka hoʻokuʻu ʻana o nā neurotransmitters, kahi mea e hoʻomanaʻo ai ʻoe a me ke aʻo ʻana nui aʻe. hiki.

ʻOiai hana ʻia ka choline i nā mea liʻiliʻi i loko o ke kino, pono e hoʻopau ʻia i ka papaʻai, e hōʻalo ai i kona nele. No laila, hiki ke loaʻa ka choline i ka broccoli, flaxseed a i ʻole nā ​​ʻalemona a ʻo kāna kumu meaʻai nui ka yolk egg. Hiki pū kekahi ke lawe ʻia ʻo Choline ma ke ʻano he mea hoʻohui meaʻai.

No ke aha ka puʻu

Kōkua ʻo Choline i nā hana paʻakikī o ke kino, ʻo ia ka mua o ka synthesis o nā neurotransmitters e like me acetylcholine. Eia hou, pono nō ia no ka hana ʻana i nā ʻāpana kūpono o ka membrane pūnaewele, e like me nā phospholipids, phosphatidylcholine, a me nā sphingomyelins, ʻaʻole ia he ʻāpana wale nō o ka ʻāpana o ka membrane, akā hoʻohuli hoʻi i nā hana e hana ai.

Hoʻohui ʻia, pono pū ʻia ka choline e hoʻoliʻiliʻi i nā concentrations o homocysteine, kahi mea e pili ana i ka lolo a me nā maʻi maʻi ʻē aʻe. Ua hōʻike ʻia nā noiʻi ua hoʻokiʻekiʻe ʻia kēia hui (homocysteine) i nā maʻi degenerative e like me Alzheimer, dementia, maʻi ʻo Parkinson, epilepsy, nā maʻi puʻuwai a me nā maʻi ʻaʻai. No laila, he kuleana paha ka puʻu i ka pale ʻana i kēia mau maʻi.

Pili pū ʻo Choline i ka synthes lipid, ka hoʻoponopono ʻana o nā ala metabolic a me ka detoxification o ke kino, hoʻomaikaʻi i ka hana ate. Hiki iā ia ke komo i nā hana nui i ka hāpai ʻana, e kōkua ana i ka ulu ʻana o ka neuronal o ka pēpē a me ka pale ʻana i nā kīnā neural tube.

Papa inoa o nā meaʻai momona puʻu

ʻO kekahi mau meaʻai waiwai puʻu ʻo:

• Huamoa holoʻokoʻa (100 g): 477 mg;
• Keʻokeʻo hua manu (100 g): 1.4 mg;
• Yolk hua moa (100 g): 1400 mg;
• Hua manu Quail (100 g): 263 mg
• Salemona (100 g): 57 mg;
• Hū (100 g): 275 mg;
• Pia (100 g): 22.53 mg;
• Hoʻomaʻa ka moa moa i hoʻomoʻa ʻia (100 g): 290 mg;
• Quinoa maka (½ kīʻaha): 60 mg;
• ʻAmona (100 g): 53 mg;
• Kāpena kuke kuke (½ kīʻaha): 24.2 mg;
• Broccoli i kuke ʻia (½ kīʻaha): 31.3 mg;
• Linseed (2 punetēpu): 11 mg;
• Kālika (3 cloves): 2.1 mg;
• Wakame (100 g): 13.9 mg;
• Sesame (10 g): 2.56 mg.

Loaʻa i ka lecithin soya ka choline a no laila hiki ke hoʻohana ʻia ma ke ʻano he mea hoʻohui meaʻai a i ʻole me kahi meaʻai.

Paipai ʻia nā lāʻau

Hoʻololi ka lāʻau i koi ʻia o choline e like me ka wahine a me ka makahiki.

ʻO nā mahele i koi ʻia o choline i hoʻohana ʻia i kēia papa no nā poʻe olakino a, no laila, ʻokoʻa paha nā ʻōlelo aʻoaʻo e like me kēlā me kēia kanaka a me kā lākou mōʻaukala olakino. No laila, pono e nīnau aku i kahi kauka meaʻai a i ʻole kauka.

Hiki i ka hemahema Chine ke hōʻino i ka mākala a me ke ake, a me ka steatosis ʻona ʻona ʻona ʻole.