Ugwu: ihe ọ bụ, ihe ọ bụ maka ya na nri bara ụba

Ndinaya

• Kedu ihe bụ ugwu
• Ndepụta nri bara ụba n’elu ugwu
• Ngwadogwu akwadoro

Choline bụ ihe na-edozi ahụ metụtara ụbụrụ ụbụrụ, yana n'ihi na ọ bụ ihe butere acetylcholine, kemịkalụ nke na-etinye aka na ntinye nke mkpali akwara, ọ na-eme ka mmepụta na ntọhapụ nke ndị na-ahụ maka ntanetị, nke na-eme ka ị nwee ebe nchekwa dị mma na mmụta ka ukwuu ikike.

Ọ bụ ezie na a na-emepụta choline na obere obere na ahụ, ọ dị mkpa ka a rie ya na nri, iji zere enweghị ya. Ya mere, choline nwere ike ịchọta broccoli, flaxseed ma ọ bụ almọnd na isi nri ya bụ akwa nkochi ime akwa. A pụkwara iwere Choline dị ka ihe mgbakwunye nri.

Kedu ihe bụ ugwu

Choline na-enyere aka n'ọtụtụ ọrụ dị mgbagwoju anya nke ahụ, ịbụ ihe dị mkpa nke njikọ nke neurotransmitters dị ka acetylcholine. Na mgbakwunye, ọ dịkwa mkpa maka imepụta ihe ndị dị mkpa dị na membrane cell ahụ, dị ka phospholipids, phosphatidylcholine, na sphingomyelins, nke abụghị naanị akụkụ akụkụ akụkụ nke akpụkpọ ahụ, kamakwa ọ na-emetụta ọrụ ọ na-arụ.

Na mgbakwunye, choline dịkwa mkpa iji belata ịta ahụhụ nke homocysteine, ihe na - emetụta ụbụrụ ụbụrụ na ọrịa ndị ọzọ na - adịghị ala ala. Nnyocha egosiwo na onyinye a (homocysteine) achọpụtara na ọ dị elu na ọrịa ndị na-emebi emebi dịka Alzheimer, dementia, ọrịa Parkinson, epilepsy, ọrịa obi na ọrịa kansa. N’ihi ya, ugwu ahụ nwere ike iso rụọ ọrụ n’igbochi ọrịa ndị a.

Choline na-etinyekwa na njikọta egbugbere ọnụ, usoro nke ụzọ metabolic na nhichapụ ahụ, na-emezi ọrụ imeju. O nwekwara ike isonye na ọrụ ndị dị mkpa na ime ime, na-enye aka na mmepe nwa na-ezere ntụpọ neural tube.

Ndepụta nri bara ụba n’elu ugwu

Fọdụ nri ndị nwere ugwu bụ:

• Akwa dum (100 g): 477 mg;
• Akwa ọcha (100 g): 1.4 mg;
• Akwa akwa (100 g): 1400 mg;
• Akwa quail (100 g): 263 mg
• Salmọn (100 g): 57 mg;
• Yist (100 g): 275 mg;
• Biya (100 g): 22.53 mg;
• Imeju ọkụkọ esiri esi (100 g): 290 mg;
• Raw quinoa (½ cup): 60 mg;
• Almọnd (100 g): 53 mg;
• Kọlịflawa esi nri (½ cup): 24.2 mg;
• Nri broccoli (½ cup): 31.3 mg;
• Linseed (2 tablespoons): 11 mg;
• Garlic (3 cloves): 2.1 mg;
• Wakame (100 g): 13,9 mg;
• Sesame (10 g): 2.56 mg.

Soy lecithin nwekwara choline ma ya mere enwere ike iji ya dị ka ihe mgbakwunye nri ma ọ bụ dịka mgbakwunye nri.

Ngwadogwu akwadoro

Recommendeddị choline a tụrụ aro dị iche na nwoke na nwanyị:

Ngwunye choline a tụrụ aro na tebụl a bụ maka ndị ahụike, yabụ, ndụmọdụ ndị ahụ nwere ike ịdị iche dịka onye ọ bụla na akụkọ ahụike ha. N'ihi ya, ọ dị mma ịkpọtụrụ onye na-edozi ahụ ma ọ bụ dọkịta.

Choline erughi nwere ike ime ka akwara na imeju mebiri, yana nke anaghị egbu egbu egbuju imeju steatosis.