Kwihlabathi lanamhlanje elihamba ngokukhawuleza, ukufikelela kwincopho yokusebenza kwengqondo kuya kubaluleke ngakumbi. Nokuba ungumfundi ophonononga iimviwo, ingcali ejonge ukwandisa imveliso, okanye umntu osele ekhulile ojonge ukugcina ukusebenza kwengqondo, ukufuna ukuphuculwa kwengqondo yinto yonke.
I-Choline sisondlo esibalulekileyo esidlala indima ebalulekileyo kwimisebenzi eyahlukeneyo yebhayoloji emzimbeni. Ngaphandle kokubaluleka kwe-choline, abantu abaninzi abasazi ukuba yintoni kwaye ingaba luncedo njani kwimpilo yabo.
I-Choline sisondlo esinyibilikayo samanzi esiphuma kwintsapho ye-vitamin B kodwa ayifaneleki njenge-vitamin yenyani. Iyenzeka ngokwemvelo kukutya okuninzi okufana namaqanda, isibindi, intlanzi, iimbotyi zesoya kunye namandongomane. Ukongeza, inokuphinda idityaniswe ngamanani amancinci ngesibindi.
Indima ephambili yeCholine emzimbeni njengesandulela sokwenziwa kwe-acetylcholine ye-neurotransmitter ebalulekileyo. I-Acetylcholine idlala indima ebalulekileyo kumsebenzi wenkqubo ye-nervous central, kubandakanywa imemori, ukulawulwa kwemisipha, kunye nomsebenzi wokuqonda jikelele.
Ukongeza kwindima yayo kwi-neurotransmitter synthesis, i-choline idlala indima ebalulekileyo kwezinye iinkqubo ze-physiological. Iyinxalenye ebalulekileyo yeembrane zeseli kwaye inceda ukugcina ingqibelelo kunye nokwakheka kwazo. I-Choline iphinda ifake isandla ekubunjweni kwe-phosphatidylcholine, inxalenye enkulu ye-lipoprotein ehambisa amanqatha egazini.
Nangona i-choline ivela ngokwemvelo kwiindidi zokutya, abanye abantu banokuba nezidingo eziphezulu ngenxa yeemeko ezithile zempilo okanye iimeko zofuzo. Ngokomzekelo, imifuno kunye nezilwanyana zinokuba nobunzima ukuhlangabezana neemfuno zabo ze-choline kuba imithombo yezityalo ihlala iphantsi kwi-choline.
Okokuqala, i-choline isondlo esiyimfuneko kwimveliso ye-acetylcholine, i-neurotransmitter ejongene nemisebenzi eyahlukeneyo yengqondo, kuquka imemori, ukuqonda, kunye nokulawula imisipha. Ngaphandle kokubonelelwa okwaneleyo kwe-choline, amandla ethu obuchopho bokuhambisa imiqondiso ngokufanelekileyo anokuphazamiseka, okukhokelela ekusebenzeni kakubi kwengqondo kunye nobunzima bememori.
Izifundo ezininzi ziye zadibanisa ukungena kwe-choline ekuphuculeni ukusebenza kwengqondo. Uphononongo olupapashwe kwi-American Journal of Clinical Nutrition lufumene ukuba abafazi abakhulelweyo abasebenzisa i-choline eninzi ngexesha le-trimester yesithathu babe nabantwana abanezakhono eziphuculweyo zokuqonda, kuquka imemori engcono kunye nokugxila. Olunye uphando olupapashwe kwi-Journal ye-International Neuropsychological Society yafumanisa ukuba ukuxhaswa kwe-choline kubantu abadala kuphuculwe imemori yomlomo kunye neyokubona.
Ukongeza kwindima yayo ekuphuhlisweni kwengqondo kunye nokusebenza kwengqondo, i-choline idibaniswe noluhlu lwezinye izibonelelo zempilo. Inceda ukugcina impilo yesibindi ngokuthintela ukwakheka kwamafutha kunye nokukhuthaza ukusetyenzwa okusebenzayo kwe-cholesterol kunye ne-toxins esibindini. I-Choline nayo idlala indima ekulawuleni ukuvuvukala emzimbeni, into esisiseko kwizifo ezahlukahlukeneyo ezingapheliyo ezifana nesifo senhliziyo, isifo sikashukela kunye nesifo se-Alzheimer.
Imithombo yokutya ye-choline ibandakanya amaqanda, isibindi, i-shrimp, kunye ne-salmon. Nangona kunjalo, nangona ukubaluleka kwe-choline, uphando lubonisa ukuba umyinge we-choline intake ungaphantsi kwamanqanaba acetyiswayo. I-National Institutes of Health (NIH) ichaza ukuba ukucetyiswa kwansuku zonke kwe-choline kubantu abaninzi abadala yi-550 mg yamadoda kunye ne-425 mg yabasetyhini.
Nangona i-choline ivela ngokwemvelo kwimithombo eyahlukeneyo yokutya, abanye abantu banokuba nobunzima ukuhlangabezana neemfuno zabo zemihla ngemihla. Kwiimeko ezinjalo, izongezelelo ze-choline zinokuba yinto ebalulekileyo ekutyeni kwazo. Izongezo zibonelela ngendlela efanelekileyo yokuqinisekisa ukuthathwa kwe-choline, ngakumbi kubantu abanezithintelo ezithile zokutya okanye ukhetho.
◆I-Bitartrate yeCholine
I-Choline bitartrate, uhlobo olusisiseko lwe-choline, ludibaniso lwe-choline yezondlo ezibalulekileyo kunye netyuwa yendalo ebizwa ngokuba yi-bitartrate. Ukususela ekuphuculeni imemori kunye nokugxila ekuxhaseni impilo yesibindi kunye nokuphuhliswa komntwana, i-choline bitartrate Alkali ineenzuzo ezininzi.
◆Phosphatidylcholine
I-Phosphatidylcholine iyinxalenye ebalulekileyo yeembrane zeseli kwaye idlala indima ebalulekileyo kwiinkqubo ezahlukeneyo zezinto eziphilayo. Kukwiklasi ye-phospholipids ebizwa ngokuba yi-phosphatidyls, ezona zibhloko eziphambili zokwakha iimbumba zeeseli.
I-Phosphatidylcholine iqukethe i-fatty acids ezimbini, i-molecule ye-glycerol, iqela le-phosphate kunye ne-molecule ye-choline. I-Choline sisondlo esibalulekileyo kwi-synthesis ye-phosphatidylcholine emzimbeni. Inokufumaneka ngokutya okanye idityaniswe kwi-methionine esibindini.
I-Phosphatidylcholines yenza iindima ezininzi emzimbeni. Ibonelela ngeenzuzo ezahlukeneyo ezinokubakho, ukusuka ekugcineni ingqibelelo ye-membrane yeseli ukuxhasa impilo yengqondo, ukusebenza kwesibindi, kunye nempilo yentliziyo. Ngelixa inokufumaneka ngokutya, izongezo zithandwa ngokusetyenziswa kwazo ekujoliswe kuzo.
◆Choline dihydrogen citrate
I-Dihydrocholine Citrate, eyaziwa ngokuba yi-Choline Citrate okanye i-Citicoline, ivela kwindibaniselwano ye-Choline kunye ne-Citrate, izondlo ezimbini ezibalulekileyo ezifumaneka emzimbeni womntu.
Ikwayinto enyibilikayo emanzini eyenzeka ngokwemvelo ekutyeni okufana namaqanda, isibindi, kunye namandongomane. Ikwafumaneka njengesongezelelo sokutya kwi-capsule okanye ifom yomgubo.
Ukudibanisa kwe-choline kunye ne-citrate kwi-Citrate ye-Choline ibonelela ngeenzuzo ezininzi zempilo. Enye yeenzuzo eziphambili yimpembelelo yayo entle ekusebenzeni kwengqondo kunye nempilo yokuqonda.
Ukongezelela, i-Dihydrocholine Citrate isekela impilo yesibindi. I-Choline ibalulekile ekusebenzeni ngokufanelekileyo kwesibindi ngenxa yendima yayo kwi-fat metabolism kunye nokuhanjiswa kwamafutha kwisibindi.
I-CDP-choline, eyaziwa ngokuba yiCiticoline, yinto eyenzeka ngokwemvelo efumaneka kwiseli nganye emzimbeni. Idlala indima ebalulekileyo ekuhlanganiseni nasekugcinweni kweenwebu zeseli, ngakumbi engqondweni. Le khompawundi ebalulekileyo ibandakanyeka kwiinkqubo ezininzi ze-physiological, okwenza kube yinto ebalulekileyo kwimpilo yengqondo kunye nokusebenza.
I-CDP-choline ihlelwa njenge-nootropic substance - into eyaziwayo yokwandisa umsebenzi wokuqonda, imemori kunye nokufunda. Sisakhamzimba esixabisekileyo esifundwe ngokubanzi ngezibonelelo ezinokubakhona kwimpilo yobuchopho, ngakumbi ukuncipha kwengqondo okunxulumene neminyaka kunye nezifo ze-neurodeergenerative.
◆Alpha GPC(Alpha-glycerophosphocholine)
I-Alpha GPC, imfutshane ye-Alpha-Glycerophosphocholine, i-choline yendalo yendalo efumaneka kwiingqondo zethu kunye nokutya okuthile. I-precursor ye-acetylcholine, i-neurotransmitter ebalulekileyo ebandakanyeka kwimisebenzi eyahlukeneyo yokuqonda, kuquka imemori, ukufunda kunye nokuqwalaselwa. Ngokwandisa amanqanaba e-acetylcholine engqondweni, i-Alpha GPC ikholelwa ukuba ichaphazela ngokufanelekileyo ukusebenza kwengqondo.
Esinye sezizathu eziphambili zokuba abantu bajike kwi-Alpha GPC kukuba nako ukomeleza inkumbulo nokufunda. Izifundo ezininzi zibonise ukuba ukuxhaswa nge-Alpha GPC kunokuphucula ukubunjwa kwememori kunye nokufunyanwa. Kulingo lweklinikhi olupapashwe kwijenali ye-Clinical Therapeutics, abaphandi bafumanisa ukuba i-Alpha GPC iphucule kakhulu inkumbulo kunye nokusebenza kwengqondo kwizigulane ezine-Alzheimer's disease. Iziphumo ezifanayo ezintle kwinkumbulo ziye zabonwa kubantu abasempilweni.
◆Lecithin
I-Lecithin yinto yendalo ebalulekileyo kwimizimba yethu kunye nakumashishini ahlukeneyo. Ifumaneka kukutya okuninzi kwaye iveliswa ngumzimba womntu. Yinto enamafutha ekwiqela leekhompawundi ezibizwa ngokuba yi-phospholipids. I-Lecithin idlala indima ebalulekileyo ekusebenzeni kweeseli, ngakumbi kwiinwebu zeseli.
I-membrane yeseli isebenza njengesithintelo sokukhusela iseli, ilawula ukuhamba kwezondlo kunye nenkunkuma ngaphakathi nangaphandle kweseli. I-Lecithin inceda ukugcina ingqibelelo yezi membrane ngokubonelela ngenkxaso yesakhiwo kunye nokuqinisekisa ukumanzi kwazo. Ikwaququzelela unxibelelwano olusebenzayo phakathi kweeseli, ezivumela ukuba zithumele kwaye zifumane imiqondiso ngokufanelekileyo.
Omnye wemithombo ephambili ye-lecithin ekutyeni kwethu kukutya kwezilwanyana kunye nezityalo. Izitho zangaphakathi ezifana nezikhupha zeqanda kunye nesibindi zizityebi kwi-lecithin. Eminye imithombo iquka iimbotyi zesoya, imbewu kajongilanga, intsholongwane yengqolowa, amandongomane, neminye imifuno. Ukongeza, i-lecithin iyafumaneka njengesongezelelo sokutya kwigranule okanye kwifom ye-capsule.
Indima yeCholine emzimbeni:
I-Choline iyisondlo esibalulekileyo esinceda ekuhlanganiseni i-phospholipids, ebaluleke kakhulu kwisakhiwo kunye nokusebenza kweeseli. Ikwanceda ekuveliseni i-acetylcholine, i-neurotransmitter enoxanduva lokuxhasa ukusebenza kwengqondo enempilo, inkumbulo kunye nolawulo lwemisipha. Ukongezelela, i-choline inceda ukunciphisa ukuvuvukala, ukukhusela umonakalo wesibindi kunye nokuxhasa i-metabolism enempilo.
Choline ekutyeni:
Ukutya okunokulinganisela kunokubonelela nge-choline kwimithombo eyahlukeneyo yokutya. Amaqanda, isibindi, i-salmon, inyama yenkomo, i-broccoli, i-peanuts kunye neembotyi zesoya ziyimithombo ecebileyo yendalo ye-choline. Nangona kunjalo, kubalulekile ukuba uqaphele ukuba inani le-choline ekudleni lingahluka, kwaye iindlela zokupheka zinokuchaphazela ukufumaneka kwayo. Ngokomzekelo, amaqanda abilisiwe anokunciphisa umxholo we-choline ukuya kuma-20%. Ngoko ke, iindlela zokupheka ezigcina umxholo we-choline wokutya kufuneka ziqwalaselwe.
Ukongezelela, i-choline ihlala iqulethwe kwii-fortifiers zezinye iimveliso eziziinkozo, ezifana nesonka kunye nokutya okuziinkozo. Oku kuqiniswa kunceda ukwandisa ukufumaneka kwe-choline kulabo abanemithombo yendalo encinci okanye abalandela izithintelo ezithile zokutya.
Izongezo zeCholine:
Izongezelelo ze-Choline ziye zanda kakhulu ngenxa yokulungelelaniswa kwazo kunye nokulula kokuqinisekisa ukutya okwaneleyo. Iintlobo ezahlukeneyo ze-choline ziyafumaneka njengezongezelelo, kubandakanya i-choline bitartrate, i-choline chloride, kunye ne-citicoline. Ezi zongezelelo zenzelwe ukuvala i-gap phakathi kokutya kokutya kunye nokucetyiswa kwemihla ngemihla ye-choline (550 mg yamadoda kunye ne-425 mg yabasetyhini).
Izongezo ziluncedo ngakumbi kubantu abalandela iipatheni ezithile zokutya, njengabatya imifuno okanye abo banobunzima bokufumana ukutya okutyebileyo kwe-choline. Nangona kunjalo, kubalulekile ukubonisana nochwepheshe bezempilo ngaphambi kokuba uqale nayiphi na irejimeni entsha yokuncedisa ukuqinisekisa ukuba iyahlangabezana neenjongo zakho zempilo kunye neemfuno.
Ukutya kunye nezongezo: Ukwenza ezona ziKhetho zilungileyo
Nangona izongezelelo zinokubonelela ngendlela efanelekileyo yokuhlangabezana neemfuno zakho ze-choline, kubalulekile ukubeka phambili ukutya okunokulinganisela kunye okwahlukeneyo. I-Choline efunyenwe kwimithombo yokutya igcwele ezinye izondlo ezibalulekileyo kunye neekhompawundi ezisebenza ngokubambisana ukuxhasa impilo yonke.
Ngokufanelekileyo, gxininisa ekufakeni ukutya okutyebileyo kwe-choline ekudleni kwakho. Kubandakanya amaqanda, isibindi, intlanzi, kunye nemifuno enamagqabi, kunye neentlobo ezahlukeneyo zeziqhamo, imifuno, i-grains epheleleyo, kunye neeprotheni ezinqabileyo zinokukunceda ukuba ufumane i-choline eyaneleyo.
I-Choline sisondlo esibalulekileyo esaziwayo ngendima yayo ebalulekileyo ekusebenzeni kwengqondo, ukubunjwa kwememori kunye nempilo yonke yengqondo. Ihlelwa njengekhompawundi efana ne-vitamin-eyinyibilikayo emanzini eveliswa ngokwemvelo esibindini, kodwa inokufumaneka nakwimithombo yokutya. Idlala indima ebalulekileyo kwi-synthesis ye-acetylcholine, i-neurotransmitter ejongene neenkqubo ezahlukeneyo zokuqonda, kubandakanywa ingqalelo, ukufunda kunye nememori.
▲Indima yeCholine kwiSitaki seNootropic
Xa kuziwa ekuphuculeni umsebenzi wokuqonda, abantu abaninzi baphendukela kwindibaniselwano ye-nootropic - indibaniselwano yeekhompawundi ezahlukeneyo ezenzelwe ukwandisa ukusebenza kwengqondo. Ezi zitaki zihlala zine-choline ngenxa yeempawu zazo ze-cholinergic. Ngokubonelela ngengqondo ngokubonelelwa okwaneleyo kwe-choline, abasebenzisi be-nootropic bajolise ekwandiseni imveliso kunye nokukhululwa kwe-acetylcholine, ngaloo ndlela baphucula ukusebenza kwabo kwengqondo.
▲Choline kunye Nootropic Synergy
Ubukho be-choline kwi-nootropics bubonakaliswe ukwandisa imiphumo yezinye iikhompawundi zokuphucula ingqondo. Ngokomzekelo, ukudibanisa i-choline kunye ne-racemics (iklasi ye-nootropics) inokubonelela ngefuthe le-synergistic ngenxa yokuba i-racemics yandisa imfuno yengqondo ye-acetylcholine. Ngokuqinisekisa ukubonelelwa okwaneleyo kwe-acetylcholine kunye ne-choline supplementation, aba bantu be-racemates banokusebenzisa ngokufanelekileyo izibonelelo zabo zokuqonda ngokupheleleyo.
U-Aline ubonise amandla akhe ngokuphindaphindiweyo, ukuchasana neziphumo ebezingalindelekanga eziqhelekileyo ezinxulumene ne-nootropics ethile, njengentloko ebuhlungu okanye inkungu yengqondo. Ngokuncedisa amanqanaba e-choline, abasebenzisi banokufumana ukuphucuka okugudileyo, okuzinzileyo kwengqondo kunye nokuphelisa iziphumo ezingafunekiyo.
Umbuzo: Ziziphi ezinye iindawo zokutya ezilungileyo ze-choline?
A: I-Choline inokufumaneka kwimithombo eyahlukeneyo yokutya efana namaqanda, isibindi, intlanzi, iinkukhu, kunye namandongomane athile kunye nemifuno. Ukubandakanya oku kutya ekudleni kwakho kunokunceda ukuhlangabezana neemfuno zakho zemihla ngemihla ye-choline.
Umbuzo: Ngaba ndingayifumana i-choline eyaneleyo ekudleni kwam yedwa?
A: Kunokwenzeka ukuba ufumane i-choline eyaneleyo ngokutya okunokulinganisela okubandakanya ukutya okutyebileyo kwe-choline. Nangona kunjalo, abanye abantu banokuba neemfuno ezongeziweyo okanye ukufikelela okulinganiselweyo kokutya okutyebileyo kwe-choline, ukwenza ukongezwa kuyimfuneko.
Ukuziphendulela: Eli nqaku lenzelwe iinjongo zolwazi kuphela kwaye akufanele lithathwe njengengcebiso yezonyango. Soloko udibana nengcali yezempilo phambi kokuba usebenzise naziphi na izongezo okanye utshintshe irejimeni yokhathalelo lwempilo yakho.
Ixesha lokuposa: Aug-18-2023
