Toj: nws yog dab tsi, nws yog dab tsi rau thiab cov zaub mov nplua nuj

Zoo Siab

• Lub roob yog dab tsi
• Sau cov khoom noj nplua mias toj
• Xav kom txhaj koob

Choline yog cov khoom noj khoom haus ncaj qha rau lub hlwb kev ua haujlwm, thiab vim tias nws yog lub caij nyoog ua ntej rau acetylcholine, ib yam tshuaj uas cuam tshuam ncaj qha rau kev sib kis ntawm cov hlab ntsha cuam tshuam, nws nrawm tsim tawm thiab tso cov neurotransmitters, uas ua rau koj muaj lub cim xeeb zoo dua thiab muaj kev kawm ntau dua muaj peev xwm.

Txawm hais tias choline ua rau cov khoom noj me me hauv lub cev, nws yuav tsum tau noj rau hauv cov khoom noj, kom nws tsis txhob. Yog li, choline tuaj yeem pom hauv zaub cob pob, flaxseed lossis almonds thiab nws cov zaub mov tseem ceeb yog qe lub qe. Choline tuaj yeem siv los ua cov khoom noj ntxiv.

Lub roob yog dab tsi

Choline pab hauv ntau txoj haujlwm ntawm lub cev, ua lub luag haujlwm ua ntej ntawm cov synthes ntawm neurotransmitters xws li acetylcholine. Tsis tas li ntawd, nws tseem yog qhov tsim nyog rau kev tsim cov khoom siv tseem ceeb ntawm cov cell membrane, xws li phospholipids, phosphatidylcholine, thiab sphingomyelins, uas tsis yog tsuas yog cov feem ntawm cov txheej txheem ntawm lub qog, tab sis kuj cuam tshuam lub luag haujlwm nws ua.

Tsis tas li ntawd, choline kuj tseem xav tau los txo qis ntau homocysteine, ib yam khoom uas cuam tshuam rau lub hlwb puas thiab lwm cov kab mob ntev. Cov kev tshawb fawb pom tau tias qhov kev sib txuam no (homocysteine) tau pom tias nce hauv cov kab mob sib luag xws li Alzheimer, dementia, Parkinson tus kab mob, mob vwm, mob plawv thiab mob cancer. Yog li, toj hauv av tuaj yeem muaj lub luag haujlwm tiv thaiv cov kabmob no.

Choline tseem muaj feem cuam tshuam hauv lipid synthesis, kev tswj kev ua haujlwm ntawm metabolic thiab tshem tawm lub cev, txhim kho daim siab ua haujlwm. Nws tseem tuaj yeem koom nrog cov haujlwm tseem ceeb hauv cev xeeb tub, pab txhawb tus menyuam kev loj hlob lub cev thiab zam qhov tsis muaj leeg hlab ntshav.

Sau cov khoom noj nplua mias toj

Qee qhov khoom noj khoom haus hauv toj yog:

• Tag nrho lub qe (100 g): 477 mg;
• Qe dawb (100 g): 1.4 mg;
• Cov qe qe (100 g): 1400 mg;
• Quail qe (100 g): 263 mg
• Tshuaj ntsev (100 g): 57 mg;
• Poov xab (100 g): 275 mg;
• Npias (100 g): 22.53 mg;
• Ua noj nqaij qaib daim siab (100 g): 290 mg;
• Cov tshuaj nyoos quinoa (½ khob): 60 mg;
• Almonds (100 g): 53 mg;
• Ua noj zaub paj dawb (½ khob): 24,2 mg;
• Siav zaub cob pob (½ khob): 31.3 mg;
• Linseed (2 diav): 11 mg;
• Qij (3 cloves): 2.1 mg;
• Wakame (100 g): 13.9 mg;
• Cov noob hnav (10 g): 2.56 mg.

Soy lecithin tseem muaj cov choline thiab vim li ntawd tuaj yeem siv cov khoom noj ntxiv los yog ntxiv rau cov khoom noj ntxiv.

Xav kom txhaj koob

Qhov pom zoo koob tshuaj choline nws txawv raws tus poj niam txiv neej thiab hnub nyoog:

Cov koob tshuaj pom zoo ntawm choline siv hauv cov lus no yog rau cov neeg muaj kev noj qab haus huv thiab, yog li ntawd, cov lus pom zoo yuav txawv raws li txhua tus neeg thiab lawv cov keeb kwm kho mob. Yog li, nws yuav tsum tau sab laj nrog tus kws qhia zaub mov noj mov lossis kws kho mob.

Choline ua rau tsis tuaj yeem ua rau cov leeg mob thiab lub siab puas tsuaj, nrog rau lub siab tsis ua cawv.