Choline-lentsoe lena le ka 'na la se ke la tseba, empa mohlomong ha le tsebe haholo ka limatlafatsi tsena, tse bontšang matšoao a bohlokoa haholo ho nts'etsopele ea rona ea pele, le tsohle bophelong ba rona ka boko ba rona, liver, le mohlomong haholoanyane.
Choline ke eng?
Choline ke lik'hemik'hale tse tšoanang le li-vithamine tsa B 'me hangata li kenngoa ka har'a tsona, le hoja e se (leha ho le joalo) e le "vithamine" ea B "molao".
Le hoja mekhoa eohle ea liketso, haholo-holo kamoo e sebelisanang le limatlafatsi tse ling, ha e utloisisoe ka ho feletseng, ho bonahala eka hangata e sebetsa ka kopano le folate le amino acid e bitsoang methionine. Le hoja 'mele oa motho o ka etsa choline e mengata ka kakaretso e hlokomeloa hore ke habohlokoa ho fumana choline ea lijo hape.
Melemo
Choline e sebetsa mesebetsing e fapaneng 'meleng ea rona-molaong oa lisele tsa sele, ho sireletsa likokoana-hloko tsa rona ho bokella mafura, e le molek'hule oa pele-pele bakeng sa neurotransmitter acetylcholine, le ho feta. Ka lebaka la nts'etsopele e potlakileng ho li-fetus le masea, re na le tlhoko e kholo ea choline bophelong ba rona ba pele. Lebese la batho le na le likarolo tse phahameng tsa choline.
Choline o ile a qala ho fumana thahasello ea bafuputsi ba phepo e nepahetseng ha e fumanoa hore likhofu tsa fetal tseo bo-'mè ba neng ba sa fumane choline e lekaneng lijong tsa bona li ne li e-na le bokooa bo fokolang le mehopolo e futsanehileng ka mor'a tsoalo ho feta bao bo-'mè ba bona ba neng ba ja limatlafatsi tse lekaneng.
Lilemong tse 'maloa tse fetileng, ho bile le lipatlisiso tse potlakileng,' me hona joale ho na le lintlha tsa hore bokello bo ka ba bohlokwa eseng feela bakeng sa boko bo ntlafatso ea liphatsana le masea empa e ka thusa ho thibela ho lahleheloa ke mohopolo ho amanang le botsofali (le hoja boiteko ba ho fokotsa ho fokotseha ha maikutlo hang ha ho etsahala ho bile ho soabisang).
Choline e 'nile ea bontšoa ho sireletsa sebete ho mefuta e meng ea tšenyo' me e ka thusa ho etsolla tšenyo e se e etsahetse. Ho phaella moo, ho ka thusa ho theola likarolo tsa k'holeseterole le homocysteine tse amanang le lefu la pelo, 'me li ka boela tsa thusa ho sireletsa khahlanong le mefuta e meng ea kankere. Sena ke sebaka seo lipatlisiso tse ling li hlokahalang, empa ho na le matšoao a matle a pele.
Litlhoko tsa Letsatsi le Letsatsi
RDA bakeng sa choline ha e e-s'o thehoe, empa National Academy of Sciences e khothalletsa tse latelang bakeng sa "ho noa ka ho lekaneng" ka limela.
Ho khethiloe Choline Intakes (AI = Tlhahlobo e lekaneng)
| Lilemo | Daily AI | |
| Bacha | 0-6 mos | 125 mg. |
| 7-12 mos | 150 mg | |
| Bana | 1-3 yrs | 200 mg |
| 4-8 yrs | 250 mg | |
| Bashanyana | 9-13 yrs | 375 mg |
| 14-18 yrs | 550 mg | |
| Banana | 9-13 yrs | 375 mg |
| 14-18 yrs | 440 mg | |
| Banna | 550 mg | |
| Basali | 425 mg | |
| Moimana | 450 mg | |
| Ho nyalana | 550 mg |
Lisebelisoa
Ho fihlela ka 2004, ha USDA e ne e qala ho hatisa lethathamong la lijo tsa lijo, re ne re hasantsoe lithuto ho tsoela pele. Ts'ebetso ena e hlophisehileng e senotse lintho tse makatsang, haholo-holo hore ho na le lijo tse ngata tse fokolang ho feta pele. Le hoja lijo tse ngata li na le bonyane li-choline tse nyane, batho ba bang ba ka 'na ba tlameha ho lefa haholoanyane hore ba fumane lijo tse lekaneng, haholo-holo haeba ba sa ja li-yolk tse ngata.
Mehlala e meng ea lijo tse ka holimo ho choline ke tsena:
- Phoofolo ea sebete - pan-fried - 100 dikgerama (hoo e ka bang 3.5 oz) - 418 mg
- Yolk ho tsoa lehe le le leng le leholo - 112 mg ea kline
- Khomo ea fatše (fatše) 80% mafura / mafura a 20% - 3.5 oz patty - 81 mg
- Koliflower - 3/4 C phehiloeng (1 "likotoana) - 62 mg
- Likhooa tsa Navy - 1/2 C pheha - 48 mg
- Tofu - 100 grams (hoo e ka bang 3.5 oz) - 28 mg
- Li-almonde - tse leselitsoeng - 1/2 senoelo - 26 mg
- Peanut butter - 2 T - 20 mg
Ho 'na, e' ngoe ea melaetsa ea bohlokoa ea choline (le limatlafatsi tse ling tse sa tsoa fumanoa) ke hore re ntse re ithuta haholo ka phepo e nepahetseng. Sena se totobatsa bohlokoa ba ho ja lijo tse fapa-fapaneng, ka hona re ke ke ra hlola re e-ba le limatlafatsi tse ling tse fumanehang.
Na hoa khoneha ho fumana Choline e ngata haholo?
Ha e le hantle, ee. Matšoao a maholo a ho mamella batho ba baholo a behiloe ho 3.5 dikgerama (3500 mg) ka letsatsi. Ka holim'a sena, liphello tse bohloko li ka kenyelletsa khatello e tlase ea mali, letšollo le monko oa 'mele oa tlhapi.
Lisebelisoa:
> Dietary Reference Intakes bakeng sa Thiamin, Riboflavin, Niacin, Vithamine B6, Folate, Vithamine B12, Pantothenic Acid, Biotin le Choline. National Academy Press. 1998.
> Nurk E, Refsum H et al. Choline e sa lefelloeng ea 'mele, botsitso le ts'ebetso ea ts'ebetso: thuto ea Hordaland. British Journal of Nutrition. 2013 Feb 14; 109 (3): 511-9.
Poly C, Massaro J et al. Kamano ea lijo tsa phepo ea lijo le ts'ebetso ea bohloeki le bohloeki bo botle ho Framingham Offspring Cohort. American Journal of Clinic Nutrition. 2011 Dec; 94 (6): 1584-1591.
> United States Lefapha la Temo. Database bakeng sa Choline ka Lijo. 2008.