I-Choline noma i-vithamini B4 itholakale yesine eqenjini lamavithamini B, yingakho inombolo egameni layo, futhi ihunyushwe isuselwa esiGrekini ngokuthi "сholy" - "bile".
Incazelo
I-Choline icishe incibilike ngokuphelele emanzini futhi inamandla okuhlanganiswa yodwa ngaphakathi komzimba. Kuyinto engenambala engenamakhristali enephunga elimenyezelwe lenhlanzi eyonakele. UVitamin B4 uyakwazi ukumelana namazinga okushisa aphezulu, ngakho-ke uhlala ekudleni noma ngabe sekuphelile ukwelashwa kokushisa.
I-Choline ikhona cishe kuwo wonke amaseli, kepha ifinyelela inani eliphakeme kakhulu e-plasma. Kusheshisa ukuhlanganiswa kwamaprotheni namafutha, kuvimbele ukwakheka kwamadiphozithi anamafutha.
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Okushiwo umzimba
- Ukuhlanganiswa okuvamile kwevithamini kunomthelela ekujwayelekile kwesimiso sezinzwa. I-Choline iqinisa ulwelwesi lweseli lwama-neuron, futhi iphinde isebenze ukwakheka kwama-neurotransmitters, asebenzela ukusheshisa ukudluliswa kwemizwa evela enkabeni kuya ezinhlelweni zezinzwa zomngcele.
- I-Vitamin B4 yenza kusebenze imetabolism yamafutha emzimbeni, okuvumela ukuthi ugweme isibindi esinamafutha, futhi ubuyisele amaseli ayo ngemuva kokudakwa okuhlukahlukene (utshwala, i-nicotine, ukudla nokunye), ukwenza umsebenzi ujwayelekile. Kunomphumela omuhle emsebenzini wepheshana lamathumbu, futhi futhi usebenza njenge-ejenti yokuthambisa yokuvela kwamatshe enyongo. Ngenxa ye-choline, amavithamini E, A, K, D anconywa kangcono futhi azinza emzimbeni.
- I-Choline ivimbela ukwakheka kwama-cholesterol plaques ezindongeni zemithambo yegazi futhi ibeka amazinga e-cholesterol egazini. Ithuthukisa ukusebenza kwesistimu yenhliziyo nemithambo yegazi, iqinise imisipha yenhliziyo, iphinde isebenze njenge-agent yokuvimbela ukukhathazeka kwememori, isifo se-Alzheimer's, atherosclerosis.
- I-Vitamin B4 idlala indima ebalulekile ku-carbon metabolism, iqinisa ulwelwesi lwamaseli we-beta, futhi yandisa inani le-glucose ekhiqizwa egazini. Ukusetshenziswa kwayo kuhlobo 1 lwesifo sikashukela kunciphisa inani elidingekayo le-insulini, futhi kuhlobo 2, ukuhlushwa kwamahomoni akhiqizwa amanyikwe kuyancipha. Kuyindlela yokuvimbela i-prostate, ithuthukise ukusebenza kocansi emadodeni. Kuqinisa impilo yokuzala futhi kusebenze isidoda.
- Ukwengeza kwe-Choline kuthuthukisa inkumbulo yesikhashana.
Ubuchopho buseyisitho esingafundeki kahle kunazo zonke somzimba womuntu, noma kunjalo, kuyaziwa ukuthi ukuthatha i-choline kunomthelela omuhle ekusebenzeni kobuchopho, yize indlela yokusebenza kwalo mphumela ingakafundwa ngokuningiliziwe nangokujulile. Uvithamini B4 ulusizo kuzo zonke izitho zangaphakathi nezicubu, ikakhulukazi kohlelo lomzimba lomzimba, ngoba ngesikhathi sokuxineka kanye nokushaqeka kwemizwa kudliwa izikhathi ezi-2 ngokuqinile.
Izinga lokungena noma imiyalo yokusetshenziswa
Imfuneko yansuku zonke ye-choline yehlukile kumuntu ngamunye. Kuya ngezici eziningi: ubudala, indlela yokuphila, uhlobo lomsebenzi, izici zomuntu ngamunye, ukuba khona kokuqeqeshwa kwezemidlalo okuvamile.
Kunezinkomba ezijwayelekile zesilinganiso sabantu beminyaka ehlukene, ezinikezwe ngezansi:
Ubudala | Isilinganiso sansuku zonke, mg |
Izingane | |
| Izinyanga ezingu-0 kuya kwezingu-12 | 45-65 |
| Uneminyaka engu-1 kuya kwengu-3 ubudala | 65-95 |
| Uneminyaka emi-3 kuya kwengu-8 ubudala | 95-200 |
| Uneminyaka engu-8-18 ubudala | 200-490 |
Abantu abadala | |
| Kusukela eminyakeni engu-18 ubudala | 490-510 |
| Abesifazane abakhulelwe | 650-700 |
| Abesifazane abancelisayo | 700-800 |
Ukushoda kukavithamini B4
Ukushoda kukavithamini B4 kuvamile kubantu abadala, kubasubathi, nakulabo abadla ukudla okuqinile, ikakhulukazi okungenawo amaprotheni. Izimpawu zokushoda kwayo zingabonakala kokulandelayo:
- Ukuvela kwekhanda.
- Ukuqwasha.
- Ukuphazamiseka kwendlela yokugaya ukudla.
- Ukunyuka kwenhliziyo nomfutho wegazi.
- Ukunciphisa ukuzivikela komzimba.
- Ukuphazamiseka kwemizwa.
- Ukwanda kwamazinga e-cholesterol.
- Ukwehla kokunakwa.
- Ukubukeka kokucasulwa okungashukunyiswa.
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Ukweqisa ngokweqile
Okuqukethwe okuphezulu kakhulu kwevithamini B4 egazini akuvamile, njengoba kuncibilika kalula futhi kukhishwe emzimbeni. Kepha ukudla okungalawulwa kwezithako zokudla kungaholela ezimpawu ezibonisa ukweqisa:
- isicanucanu;
- isikhumba ukusabela okweqile;
- ukujuluka nokwanda kwamathe.
Uma uyeka ukuthatha isengezo, lezi zimpawu ziyaphela.
Okuqukethwe ekudleni
Iningi lazo zonke i-choline zitholakala ezingxenyeni zokudla zemvelaphi yezilwane. Ngezansi kunohlu lokudla okunothe ku-vitamin B4.
Umkhiqizo | Ku-100 gr. iqukethe (mg) |
| Isikhuphasha seqanda lenkukhu | 800 |
| Isibindi senkomo | 635 |
| Ingulube yesibindi | 517 |
| Iqanda lezigwaca | 507 |
| Soy | 270 |
| Inkukhu yesibindi | 194 |
| Inyama yaseTurkey | 139 |
| Ukhilimu omuncu omuncu | 124 |
| Inyama yenkukhu | 118 |
| Inyama kanogwaja | 115 |
| Inkonyana edliwayo | 105 |
| I-herring yase-Atlantic enamafutha | 95 |
| Inyama yemvu | 90 |
| Ama-pistachio | 90 |
| Ilayisi | 85 |
| AmaCrustaceans | 81 |
| Inyama yenkukhu | 76 |
| U-Flour kakulweni | 76 |
| Ingulube ebilisiwe futhi eshubile | 75 |
| Ubhontshisi | 67 |
| Amazambane abilisiwe | 66 |
| I-steam pike | 65 |
| Imbewu yamathanga | 63 |
| Amantongomane athosiwe | 55 |
| Amakhowe we-Oyster | 48 |
| Ukholifulawa | 44 |
| I-Walnut | 39 |
| Isipinashi | 22 |
| Ukotapeya ovuthiwe | 14 |
Amafomu Wokwengeza weCholine
Emakhemisi, ivithamini B4 ivame ukwethulwa ngendlela yamaphilisi epulasitiki anamaphilisi, okuthi, ngaphezu kwe-choline, aqukethe ezinye izinto ezithuthukisa isenzo somunye nomunye.
Uma kwenzeka izinguquko ezinkulu ezibangelwa ukungabikho kwamavithamini, kunqunywa ngomjovo we-intramuscular.
Ukusetshenziswa kwe-choline kwezemidlalo
Ukuzivocavoca umzimba ngamandla kusheshisa kakhulu inqubo yemetabolism emzimbeni futhi kukhuthaza ukuqedwa okusheshayo kwamavithamini ancibilikiswa ngamanzi, afaka uvithamini B4. Ukwengeza kwayo akugcini nje ngokugcina izinga lokuqukethwe kwayo, kodwa futhi kwandisa ukuzinza kwamanye amavithamini amaningi.
Kuyasiza ukubhekana nokukhathala kwemizwa ngesikhathi sokuzivocavoca isikhathi eside, futhi kuthuthukisa ukusebenzisana nokuhlushwa.
Ukuthatha izithasiselo ze-steroid kubeka ukucindezeleka okwengeziwe esibindini, futhi i-choline isiza ukujwayeza ukusebenza kwayo futhi iyivimbele ekukhuluphaleni. Okufanayo kusebenza ohlelweni lwe-cardiovascular, olungaphansi kwethonya le-steroids futhi lubhekana nokucindezeleka okwengeziwe, okuyinto i-choline engabhekana nayo kalula. Ifakiwe kuwo wonke amavithamini ayinkimbinkimbi kubasubathi futhi isiza ukubekezelela ukusebenza kanzima ngokulahlekelwa okuncane emzimbeni.
Izithasiselo ezihamba phambili zikaVitamin B4
| Igama | Umkhiqizi | Ifomu lokukhishwa | Ukwamukelwa | Intengo | Ukupakisha isithombe |
| Abantu abadala | |||||
| Choline | Indlela yemvelo | 500 mg amaphilisi | Iphilisi elilodwa ngosuku | 600 | |
| I-Choline / Inositol | Solgar | 500 mg amaphilisi | Amaphilisi ama-2 izikhathi ezimbili ngosuku | 1000 | |
| I-Choline ne-Inositol | Manje Ukudla | 500 mg amaphilisi | 1 ithebhulethi ngosuku | 800 | |
| ICitrimax Plus | Uju lukaPharma | Amathebulethi | Amaphilisi ama-3 ngosuku | 1000 | |
| Choline Futhi | I-Orthomol | Amathebulethi | Amaphilisi ama-2 ngosuku |  | |
| Okwezingane | |||||
| Univit Izingane ezine-Omega-3 neCholine | I-Amapharm GmbH X | AmaLozenges ahlafunwayo | 1-2 ama-lozenges ngosuku | 500 | |
| Izingane zeSupradine | UBayer Pharma | I-Gummy marmalade | Izingcezu ezingu-1-2 ngosuku | 500 |  |
| UVita Mishki Bioplus | Izakhamzimba zeSanta Cruz | I-Gummy marmalade | Izingcezu ezingu-1-2 ngosuku | 600 | |
