Leralla: ke eng, ke eng le lijo tse ruileng

Litaba

• Thaba ke ea eng
• Lethathamo la lijo tse nang le maralla
• Melemo e khothalletsoang

Choline ke limatlafatsi tse amanang ka kotloloho le ts'ebetso ea boko, 'me hobane ke selelekela sa acetylcholine, k'hemik'hale e kenang ka kotloloho phetisong ea tšusumetso ea methapo, e potlakisa tlhahiso le tokollo ea methapo ea kutlo, e etsang hore o be le mohopolo o betere le ho ithuta ho hoholo. bokgoni.

Le ha choline e hlahisoa ka bongata 'meleng, e hloka ho jeoa lijong, ho qoba khaello ea eona. Kahoo, choline e ka fumanoa ka broccoli, flaxseed kapa lialmonde mme mohloli oa eona oa mantlha oa lijo ke yolk ea mahe. Choline e ka nkoa hape e le tlatsetso ea lijo.

Thaba ke ea eng

Choline e thusa mesebetsing e mengata e rarahaneng ea 'mele, ho ba selelekela sa synthesis ea li-neurotransmitters joalo ka acetylcholine. Ntle le moo, ho a hlokahala hape bakeng sa tlhahiso ea likarolo tsa bohlokoa tsa lera la sele, joalo ka phospholipids, phosphatidylcholine, le sphingomyelins, tseo e seng karolo ea karolo ea sebopeho sa lera feela, empa hape li susumetsa mesebetsi eo e e etsang.

Ho phaella moo, choline e boetse e hlokahala ho fokotsa mahloriso a homocysteine, ntho e amanang le tšenyo ea boko le maloetse a mang a sa foleng. Boithuto bo bontšitse hore motsoako ona (homocysteine) o fumanoa o phahame ka mafu a fokolang a kang Alzheimer's, 'dementia', lefu la Parkinson, lefu la sethoathoa, mafu a pelo le methapo. Kahoo, leralla le kanna la ba le seabo ho thibela mafu ana.

Choline e boetse e kenyelelitsoe ho lipid synthesis, taolo ea metabolic pathways le detoxification ea 'mele, ho ntlafatsa ts'ebetso ea sebete. E ka nka karolo mesebetsing ea bohlokoa nakong ea bokhachane, ea kenya letsoho kholong ea neuronal ea ngoana le ho qoba liphoso tsa methapo ea methapo.

Lethathamo la lijo tse nang le maralla

Lijo tse ling tse nang le maralla ke:

• Lehe kaofela (100 g): 477 mg;
• Bosoeu ba lehe (100 g): 1.4 mg;
• Lehe la lehe (100 g): 1400 mg;
• Lehe la likoekoe (100 g): 263 mg
• Salmone (100 g): 57 mg;
• Tomoso (100 g): 275 mg;
• Biri (100 g): 22.53 mg;
• Sebete sa kana se phehiloeng (100 g): 290 mg;
• Quinoa e tala (½ senoelo): 60 mg;
• Lialmonde (100 g): 53 mg;
• Cauliflower e phehiloeng (½ senoelo): 24.2 mg;
• Broccoli e phehiloeng (½ senoelo): 31.3 mg;
• Linseed (2 tablespoons): 11 mg;
• Konofolo (3 cloves): 2.1 mg;
• Wakame (100 g): 13.9 mg;
• Sesame (10 g): 2.56 mg.

Soy lecithin e boetse e na le choline mme ka hona e ka sebelisoa e le sejo se tlatsetsang kapa e le tlatsetso ea lijo.

Melemo e khothalletsoang

Tekanyo e khothalletsoang ea choline e fapana ho ea ka thobalano le lilemo:

Mekhahlelo e khothalletsoang ea choline e sebelisitsoeng tafoleng ena ke ea batho ba phetseng hantle, ka hona, likhothaletso li ka fapana ho latela motho ka mong le nalane ea bona ea bongaka. Kahoo, ho bohlokoa hore u buisane le setsebi sa phepo e nepahetseng kapa ngaka.

Ho haelloa ke choli ho ka baka tšenyo ea mesifa le sebete, hammoho le steatosis ea sebete e seng joala.