Ezweni lanamuhla elimatasatasa, ukuzuza ukusebenza kwengqondo okuphezulu kuya ngokuya kubaluleke kakhulu. Kungakhathaliseki ukuthi ungumfundi omatasatasa ezivivinyweni, uchwepheshe ofuna ukukhulisa umkhiqizo, noma umuntu osekhulile ofuna ukulondoloza ukusebenza kwengqondo, ukufuna ukuthuthukisa ingqondo kusemhlabeni wonke.
I-Choline iyisakhi esibalulekile esidlala indima ebalulekile emisebenzini ehlukahlukene yezinto eziphilayo emzimbeni. Naphezu kokubaluleka kwe-choline, abantu abaningi namanje abazi ukuthi iyini nokuthi ingazuzisa kanjani impilo yabo.
I-Choline isakhi esincibilikayo emanzini esingesomndeni wamavithamini B kodwa asifaneleki njengevithamini yangempela. Kwenzeka ngokwemvelo ekudleni okuningi okufana namaqanda, isibindi, inhlanzi, ubhontshisi wesoya namakinati. Ngaphezu kwalokho, ingabuye ihlanganiswe ngamanani amancane yisibindi.
Indima eyinhloko ye-Choline emzimbeni iyisandulela sokuhlanganiswa kwe-neurotransmitter ebalulekile i-acetylcholine. I-Acetylcholine idlala indima ebalulekile emsebenzini wesimiso sezinzwa esiyinhloko, okuhlanganisa inkumbulo, ukulawulwa kwemisipha, kanye nomsebenzi wokuqonda jikelele.
Ngaphandle kwendima yayo ekuhlanganiseni kwe-neurotransmitter, i-choline idlala indima ebalulekile kwezinye izinqubo zomzimba. Iyingxenye ebalulekile yolwelwesi lwamaseli futhi isiza ukugcina ubuqotho kanye nokwakheka kwazo. I-Choline iphinde ifake isandla ekwakhekeni kwe-phosphatidylcholine, ingxenye enkulu yama-lipoprotein ahambisa amafutha egazini.
Nakuba i-choline ivela ngokwemvelo ekudleni okuhlukahlukene, abanye abantu bangase babe nezidingo eziphakeme ngenxa yezimo ezithile zempilo noma izici zofuzo. Isibonelo, abadla imifino kanye nemifino bangase babe nobunzima ekuhlangabezaneni nezidingo zabo ze-choline ngoba imithombo yezitshalo ivame ukuba ne-choline encane.
Okokuqala, i-choline iyisakhi esidingekayo ukuze kukhiqizwe i-acetylcholine, i-neurotransmitter ebhekele imisebenzi ehlukahlukene yobuchopho, okuhlanganisa inkumbulo, ukuqonda, nokulawula imisipha. Ngaphandle kokunikezwa okwanele kwe-choline, ikhono lobuchopho bethu lokudlulisa amasignali ngendlela ephumelelayo lingase liphazamiseke, okuholela ekusebenzeni kokuphazamiseka kwengqondo kanye nobunzima benkumbulo.
Ucwaningo oluningi luye lwaxhumanisa ukungenisa kwe-choline ekusebenzeni okuthuthukisiwe kwengqondo. Ucwaningo olwanyatheliswa kuyi-American Journal of Clinical Nutrition lwathola ukuthi abesifazane abakhulelwe abadla i-choline eyengeziwe phakathi ne-trimester yesithathu babe nezingane ezinamakhono athuthukisiwe okuqonda, okuhlanganisa inkumbulo engcono nokugxila. Olunye ucwaningo olwanyatheliswa kuyi-Journal of the International Neuropsychological Society lwathola ukuthi ukwesekwa kwe-choline kubantu abadala kwathuthukisa inkumbulo yokukhuluma neyokubukwayo.
Ngaphezu kwendima yayo ekuthuthukisweni kobuchopho nokusebenza kwengqondo, i-choline ixhunyaniswe nohlu lwezinye izinzuzo zezempilo. Kuyasiza ukugcina impilo yesibindi ngokuvimbela ukunqwabelana kwamafutha kanye nokukhuthaza ukucutshungulwa okusebenzayo kwe-cholesterol nobuthi esibindini. I-Choline iphinde ibambe iqhaza ekulawuleni ukuvuvukala emzimbeni, okuyimbangela yezifo ezihlukahlukene ezingapheli njengesifo senhliziyo, isifo sikashukela kanye nesifo i-Alzheimer's.
Imithombo yokudla ye-choline ihlanganisa amaqanda, isibindi, ama-shrimp, ne-salmon. Kodwa-ke, naphezu kokubaluleka kwe-choline, izinhlolovo zibonisa ukuthi isilinganiso se-choline sokuthatha singaphansi kwamazinga anconywayo. I-National Institutes of Health (NIH) ithi ukunconywa kwansuku zonke kwe-choline kubantu abaningi abadala yi-550 mg kwabesilisa kanye ne-425 mg kwabesifazane.
Nakuba i-choline yenzeka ngokwemvelo emithonjeni ehlukahlukene yokudla, abanye abantu bangase babe nobunzima bokuhlangabezana nezidingo zabo zansuku zonke. Ezimweni ezinjalo, izithako ze-choline zingaba isengezo esibalulekile ekudleni kwabo. Izithasiselo zinikeza indlela elula yokuqinisekisa ukuthathwa kwe-choline, ikakhulukazi kubantu abanemikhawulo ethile yokudla noma izintandokazi.
◆I-Choline Bitartrate
I-Choline bitartrate, uhlobo oluyisisekelo lwe-choline, iyinhlanganisela ye-choline yezakhi ezibalulekile kanye nosawoti wemvelo obizwa ngokuthi i-bitartrate. Kusukela ekuthuthukiseni inkumbulo nokugxilisa ingqondo kuye ekusekeleni impilo yesibindi nokuthuthukiswa komntwana, i-choline bitartrate Alkali inezinzuzo eziningi.
◆I-Phosphatidylcholine
I-Phosphatidylcholine iyingxenye ebalulekile yolwelwesi lwamaseli futhi idlala indima ebalulekile ezinqubweni ezihlukahlukene zezinto eziphilayo. Ingokwesigaba sama-phospholipids abizwa ngokuthi ama-phosphatidyls, okuyizingqimba eziyinhloko zokwakha ulwelwesi lwamaseli.
I-Phosphatidylcholine iqukethe ama-fatty acids amabili, i-molecule ye-glycerol, iqembu le-phosphate kanye ne-molecule ye-choline. I-Choline iyisakhi esibalulekile sokuhlanganiswa kwe-phosphatidylcholine emzimbeni. Ingatholakala ngokudla noma ihlanganiswe ne-methionine esibindini.
I-Phosphatidylcholines yenza izindima eziningi emzimbeni. Inikeza izinzuzo ezihlukahlukene ezingaba khona, kusukela ekugcineni ubuqotho be-membrane yeseli kuya ekusekeleni impilo yobuchopho, ukusebenza kwesibindi, nempilo yenhliziyo nemithambo yegazi. Nakuba ingatholakala ngokudla, izithasiselo zithandwa ukusetshenziswa kwazo okuhlosiwe.
◆I-Choline dihydrogen citrate
I-Dihydrocholine Citrate, eyaziwa nangokuthi i-Choline Citrate noma i-Citicoline, itholakala ekuhlanganiseni kwe-Choline ne-Citrate, izakhi ezimbili ezibalulekile ezitholakala emzimbeni womuntu.
Kuphinde kube yinhlanganisela encibilikayo emanzini eyenzeka ngokwemvelo ekudleni okufana namaqanda, isibindi, namakinati. Iyatholakala futhi njengesengezo sokudla nge-capsule noma ifomu lempushana.
Inhlanganisela ye-choline ne-citrate ku-Choline Citrate inikeza izinzuzo eziningi zezempilo. Enye yezinzuzo eziyinhloko umthelela wayo omuhle ekusebenzeni kobuchopho nempilo yomqondo.
Ukwengeza, i-Dihydrocholine Citrate isekela impilo yesibindi. I-Choline ibalulekile ekusebenzeni kahle kwesibindi ngenxa yendima yayo ekugayweni kwamafutha kanye nokuthuthwa kwamafutha esibindini.
I-CDP-choline, eyaziwa nangokuthi i-Citicoline, iyinhlanganisela eyenzeka ngokwemvelo etholakala kuwo wonke amaseli emzimbeni. Idlala indima ebalulekile ekuhlanganiseni nasekugcinweni kolwelwesi lwamangqamuzana, ikakhulukazi ebuchosheni. Lesi sakhi esibalulekile sihilelekile ezinqubweni eziningi zomzimba, okwenza kube isici esibalulekile empilweni yobuchopho nokusebenza.
I-CDP-choline ihlukaniswa njenge-nootropic substance - into eyaziwa ngokuthuthukisa ukusebenza kwengqondo, inkumbulo nokufunda. Isakhiwo esibalulekile esifundwe kabanzi ngezinzuzo zayo ezingaba khona empilweni yobuchopho, ikakhulukazi ukuncipha kwengqondo okuhlobene neminyaka kanye nezifo ze-neurodegenerative.
◆I-Alpha GPC(Alpha-glycerophosphocholine)
I-Alpha GPC, emfushane ye-Alpha-Glycerophosphocholine, iyinhlanganisela yemvelo ye-choline etholakala ebuchosheni bethu kanye nasekudleni okuthile. Iyisandulela se-acetylcholine, i-neurotransmitter ebalulekile ehilelekile emisebenzini ehlukahlukene yengqondo, okuhlanganisa inkumbulo, ukufunda, nokunaka. Ngokwandisa amazinga e-acetylcholine ebuchosheni, i-Alpha GPC kukholakala ukuthi inomthelela omuhle ekusebenzeni kwengqondo.
Esinye sezizathu eziyinhloko esenza abantu baphendukele ku-Alpha GPC amandla ayo okuthuthukisa inkumbulo nokufunda. Ucwaningo oluningi lubonise ukuthi ukwengezwa nge-Alpha GPC kungase kuthuthukise ukwakheka kwenkumbulo nokutholwa. Ocwaningweni lomtholampilo olushicilelwe kuphephabhuku i-Clinical Therapeutics, abacwaningi bathola ukuthi i-Alpha GPC ithuthukise kakhulu inkumbulo nokusebenza kwengqondo ezigulini ezinesifo i-Alzheimer's. Imiphumela emihle efanayo enkumbulweni iye yabonwa kubantu abanempilo.
◆I-Lecithin
I-Lecithin iyinto engokwemvelo ebalulekile emizimbeni yethu nasezimbonini ezihlukahlukene. Itholakala ekudleni okuningi futhi ikhiqizwa nasemzimbeni womuntu. Kuyinto enamafutha ayingxenye yeqembu lama-phospholipids. I-Lecithin idlala indima ebalulekile ekusebenzeni kwamaselula, ikakhulukazi kulwelwesi lwamaseli.
Ulwelwesi lwamangqamuzana lusebenza njengesivimbeli sengqamuzana, esilawula ukugeleza kwezakhamzimba kanye nemfucuza ingene iphume engqamuzaneni. I-Lecithin isiza ukugcina ubuqotho balezi zimbotshana ngokunikeza ukwesekwa kwesakhiwo nokuqinisekisa ukugeleza kwazo. Futhi kusiza ukuxhumana okusebenzayo phakathi kwamaseli, ukuwavumela ukuthi athumele futhi amukele amasignali kahle.
Omunye wemithombo eyinhloko ye-lecithin ekudleni kwethu ukudla kwezilwane nezitshalo. Izitho zangaphakathi ezifana nezikhupha zamaqanda nesibindi zicebile nge-lecithin. Eminye imithombo ihlanganisa ubhontshisi wesoya, imbewu kabhekilanga, igciwane likakolweni, amakinati, nemifino ethile. Ukwengeza, i-lecithin iyatholakala njengesengezo sokudla nge-granule noma ifomu le-capsule.
Indima ye-Choline emzimbeni:
I-Choline iyisakhi esibalulekile esiza ekuhlanganiseni ama-phospholipids, abalulekile ekwakhiweni nasekusebenzeni kwamaseli. Kuyasiza futhi ekukhiqizeni i-acetylcholine, i-neurotransmitter enesibopho sokusekela ukusebenza kobuchopho obunempilo, inkumbulo, nokulawulwa kwemisipha. Ukwengeza, i-choline isiza ukunciphisa ukuvuvukala, ivimbele ukulimala kwesibindi futhi isekele imetabolism enempilo.
I-Choline ekudleni:
Ukudla okulinganiselayo kunganikeza i-choline emithonjeni ehlukahlukene yokudla. Amaqanda, isibindi, i-salmon, inyama yenkomo, i-broccoli, amantongomane kanye nobhontshisi wesoya kuyimithombo yemvelo ecebile ye-choline. Kodwa-ke, kubalulekile ukuqaphela ukuthi inani le-choline ekudleni lingahluka, futhi izindlela zokupheka zingathinta ukutholakala kwayo. Isibonelo, amaqanda abilisa kanzima anganciphisa okuqukethwe kwawo kwe-choline kuze kufike ku-20%. Ngakho-ke, izindlela zokupheka ezigcina okuqukethwe kwe-choline kokudla kufanele zicatshangelwe.
Ngaphezu kwalokho, i-choline ivame ukuqukethwe ezintweni eziqinisayo zeminye imikhiqizo yokusanhlamvu, njengesinkwa nokusanhlamvu. Lokhu kuqinisa kusiza ukukhulisa ukutholakala kwe-choline kulabo abanemithombo yemvelo elinganiselwe noma abalandela imikhawulo ethile yokudla.
Izithako ze-Choline:
Izithako ze-Choline seziye zanda kakhulu ngenxa yokuba lula kwazo kanye nokulula kokuqinisekisa ukuthi zidla okwanele. Izinhlobo ezahlukene ze-choline ziyatholakala njengezithasiselo, kufaka phakathi i-choline bitartrate, i-choline chloride, ne-citicoline. Lezi zithako zenzelwe ukuvala igebe phakathi kokudla okudliwayo kanye nokudla okunconyiwe kwansuku zonke kwe-choline (550 mg kwabesilisa kanye ne-425 mg kwabesifazane).
Izithasiselo zinenzuzo ikakhulukazi kubantu abalandela amaphethini athile okudla, njengabadla imifino noma labo abanobunzima bokuthola ukudla okunothe nge-choline. Kodwa-ke, kubalulekile ukuthintana nochwepheshe bezokunakekelwa kwempilo ngaphambi kokuqala noma yiluphi uhlobo lwemithi yokwengeza ukuze uqinisekise ukuthi luhlangabezana nemigomo nezidingo zakho zezempilo.
Ukudla Nezithako: Ukwenza Izinqumo Ezingcono Kakhulu
Nakuba izithasiselo zingakunikeza indlela elula yokuhlangabezana nezidingo zakho ze-choline, kubalulekile ukubeka kuqala ukudla okulinganiselayo nokuhlukahlukene. I-Choline etholwe emithonjeni yokudla igcwele ezinye izakhi ezibalulekile nezinhlanganisela ezisebenza ngokubambisana ukusekela impilo yonke.
Ngokufanelekile, gxila ekufakeni ukudla okune-choline ekudleni kwakho. Kubandakanya amaqanda, isibindi, inhlanzi, nemifino enamahlamvu, kanye nezinhlobonhlobo zezithelo, imifino, okusanhlamvu okuphelele, namaprotheni angenalutho kungasiza ekuqinisekiseni ukuthi uthola i-choline eyanele.
I-Choline isakhi esibalulekile esaziwa ngendima yayo ebalulekile ekusebenzeni kwengqondo, ukwakheka kwenkumbulo kanye nempilo yobuchopho iyonke. Ihlukaniswa njengenhlanganisela efana ne-vitamin-encibilika emanzini ekhiqizwa ngokwemvelo esibindini, kodwa futhi ingatholakala ngemithombo yokudla. Idlala indima ebalulekile ekwakhiweni kwe-acetylcholine, i-neurotransmitter ebhekele izinqubo zokuqonda ezahlukahlukene, okuhlanganisa ukunaka, ukufunda kanye nenkumbulo.
▲Indima ye-Choline kusitaki se-Nootropic
Uma kuziwa ekuthuthukiseni ukusebenza kwengqondo, abantu abaningi baphendukela ezinhlanganisela ze-nootropic -- izinhlanganisela zezinhlanganisela ezahlukene eziklanyelwe ukuthuthukisa ukusebenza kobuchopho. Lezi zitaki zivame ukuqukethe i-choline ngenxa yezakhiwo zabo ze-cholinergic. Ngokuhlinzeka ubuchopho ngokunikezwa okwanele kwe-choline, abasebenzisi be-nootropic bahlose ukukhulisa ukukhiqizwa nokukhululwa kwe-acetylcholine, ngaleyo ndlela bathuthukise ukusebenza kwabo kwengqondo.
▲I-Choline ne-Nootropic Synergy
Ukuba khona kwe-choline kuma-nootropics kuye kwaboniswa ukuthuthukisa imiphumela yezinye izinhlanganisela ezithuthukisa ukuqonda. Isibonelo, ukubhanqa i-choline ne-racemics (ikilasi le-nootropics) linganikeza umphumela we-synergistic ngoba ama-racemics akhulisa isidingo sobuchopho se-acetylcholine. Ngokuqinisekisa ukutholakala okwanele kwe-acetylcholine nge-choline supplementation, laba bantu be-racemates bangakwazi ukusebenzisa ngokuphumelelayo izinzuzo zabo ezigcwele zokuqonda.
I-Aline ibonise ikhono layo ngokuphindaphindiwe, i-cho counteract side effects evame ukuhlotshaniswa nama-nootropics athile, njengekhanda elibuhlungu noma inkungu yobuchopho. Ngokwengeza amaleveli e-choline, abasebenzisi bangase bathole ukuthuthuka kwengqondo okushelelayo, okuzinzile futhi basuse imiphumela emibi engadingeki.
Q: Yimiphi eminye imithombo yokudla emihle ye-choline?
A: I-Choline ingatholakala emithonjeni yokudla ehlukahlukene njengamaqanda, isibindi, inhlanzi, izinkukhu, namantongomane athile nemifino. Ukufaka lokhu kudla ekudleni kwakho kungasiza ukuhlangabezana nesidingo sakho sansuku zonke se-choline.
Q: Ngingathola i-choline eyanele ekudleni kwami kuphela?
A: Kungenzeka ukuthola i-choline eyanele ngokudla okulinganiselayo okuhlanganisa ukudla okucebile nge-choline. Kodwa-ke, abanye abantu bangase babe nezidingo ezengeziwe noma ukufinyelela okulinganiselwe ekudleni okucebile kwe-choline, okwenza ukuxhaswa kuyadingeka.
Umshwana wokuzihlangula: Lesi sihloko senzelwe izinjongo zokwaziswa kuphela futhi akufanele sithathwe njengeseluleko sezokwelapha. Hlala uthintana nochwepheshe bezempilo ngaphambi kokusebenzisa noma yiziphi izithasiselo noma ukushintsha uhlobo lwakho lokunakekelwa kwezempilo.
Isikhathi sokuthumela: Aug-18-2023
