Choline-lo lus yuav paub zoo txog, tab sis koj tsis paub ntau txog qhov kev pab cuam no, uas qhia tau tias tseem ceeb heev rau peb txoj kev loj hlob thaum ntxov, thiab tag nrho peb lub neej hauv peb lub hlwb, lub siab, thiab ntau ntau ntxiv.
Dab tsi yog Choline?
Choline yog ib yam tshuaj lom B-vitamins thiab feem ntau yog txuam nrog lawv, tab sis nws tsis yog (tsis tau) "ua hauj lwm" B-vitamin.
Txawm hais tias nws txoj kev txiav txim siab tag nrho, tshwj xeeb tshaj yog nws ua li cas nrog lwm cov kev pabcuam, tsis yog txhua yam to taub, nws zoo li feem ntau ua haujlwm hauv kev hais kwv txhiaj nrog folate thiab cov amino acid hu ua methionine. Txawm hais tias tib neeg lub cev tuaj yeem ua qee yam choline nws feem ntau pom tau hais tias nws yog ib qho tseem ceeb rau kev noj zaub mov choline thiab.
Cov txiaj ntsig
Choline ua hauj lwm ntau yam hauv peb lub cev-hauv cov qauv ntawm lub xovtooj ntawm lub cev, tiv thaiv peb lub siab los ntawm cov khoom roj, raws li cov txheej txheem tshuaj rau cov neurotransmitter acetylcholine, thiab ntau dua. Vim tias kev loj hlob sai hauv fetuses thiab cov me nyuam mos, peb muaj kev xav tau choline hauv peb lub neej thaum ntxov. Cov kua mis neeg muaj ntau theem choline.
Choline pib tau cov paj kws cov neeg soj ntsuam tshawb pom thaum nws pom tias cov niam cov menyuam tsis tau txaus choline rau hauv lawv cov pluas noj muaj tsawg dua lub hlwb kev loj hlob thiab cov neeg pluag nco tom qab yug los dua cov uas leej niam noj zaub mov txaus.
Dhau ob peb xyoos dhau los, muaj kev tshawb nrhiav, thiab muaj tam sim no yim pab tau tias choline yuav yog qhov tseem ceeb tsis yog rau lub hlwb kev loj hlob ntawm fetuses thiab cov me nyuam mos tab sis yuav pab tiv thaiv kev nco txog kev laus (tab sis sim ua kom thim rov qab thaum nws tshwm sim tau disappointing).
Choline tau pom tias tiv thaiv lub siab ntawm qee yam kev puas tsuaj thiab tuaj yeem pab thim qhov kev puas tsuaj uas tau tshwm sim lawm. Tsis tas li ntawd, nws yuav pab txo qis roj cholesterol thiab homocysteine nrog rau kab mob plawv, thiab tej zaum kuj pab tiv thaiv qee hom qog nqaij hlav. Qhov no yog qhov chaw uas yuav tsum tau tshawb fawb ntxiv, tab sis kuj muaj qee cov cim kev qhia thawj zaug.
Txhua Hnub Xav Tau
Ib qho RDA rau choline tsis tau tsim, tab sis National Academy ntawm Sciences pom zoo rau cov nram qab no rau "txaus kom txais" ntawm choline.
Pom zoo Choline Intakes (AI = Txaus Txaus Txaus)
| Hnub nyoog | AI txhua hnub | |
| Cov me nyuam mos | 0-6 mos | 125 MG. |
| 7-12 | 150 MG | |
| Cov me nyuam | 1-3 xyoo | 200 MG |
| 4-8 xyoo | 250 MG | |
| Cov tub hluas | 9-13 xyoos | 375 mg |
| 14-18 xyoos | 550 mg | |
| Cov ntxhais | 9-13 xyoos | 375 mg |
| 14-18 xyoos | 440 mg | |
| Txiv neej | 550 mg | |
| Cov poj niam | 425 mg | |
| Cev xeeb tub | 450 mg | |
| Lactating | 550 mg |
Cov chaw
Mus txog 2004, thaum lub USDA ua ntej luam tawm ib lub database ntawm choline nyob rau hauv cov khoom noj, peb tsuas tau muaj cov kev kawm sib tawg mus. Qhov kev tshawb fawb ntau tshaj tawm tau qhia ib co kev xav tsis meej, qhov tseem ceeb tshaj plaws uas muaj tsawg choline nyob rau hauv ntau cov khoom noj dua li yav tas los xav. Txawm hais tias feem ntau cov khoom noj muaj tsawg kawg me ntsis choline, qee tus neeg yuav tau them nyiaj ntau dua kom txaus rau lawv cov zaub mov, tshwj xeeb yog lawv tsis noj qe ntau qe.
Nov yog qee cov qauv ntawm cov khoom noj uas muaj siab tshwj xeeb hauv choline:
- Nqaij nplooj siab - pan-kib - 100 grams (li 3.5 oz) - 418 mg
- Yolk los ntawm ib tug tag nrho loj qe - 112 mg choline
- Nqaij (hauv av) 80% lean / 20% rog - 3.5 oz patty - 81 mg
- Cauliflower - 3/4 C siav (1 "pieces) - 62 mg
- Rog taum - 1/2 C cij - 48 mg
- Tofu - 100 grams (li 3.5 oz) - 28 mg
- Almonds - sliced - 1/2 khob - 26 mg
- Peanut butter - 2 T - 20 mg
Rau kuv, ib qho ntawm cov cim tseem ceeb ntawm choline (thiab lwm cov kev pabcuam tshiab) yog tias peb tseem kawm txog ntau yam khoom noj khoom haus. Qhov no qhia txog qhov tseem ceeb ntawm kev noj zaub mov ntau yam, yog li ntawd peb yuav tsis tuaj yeem tsis tuaj yeem tsis pom ntawm cov khoom noj uas tsis tau-rau-tau-nrhiav.
Puas yog tau txais Ntau Ntau Chol?
Ua tau, yog. Lub Siab Txaus Siab rau cov neeg laus tau teeb tsa txog 3.5 gram (3500 mg) rau ib hnub. Saum toj no, cov teeb meem nyom tuaj yeem xam ntshav tsawg, raws plab, thiab ntses lub cev nqaij.
Qhov chaw:
> Dietary Reference Intakes rau Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, thiab Choline. National Academies Xovxwm. 1998.
> Nurk E, Refsum H et al. Plasma dawb choline, betaine thiab kev txawj ntse: Hordaland Study. British Phau Ntawv Qhia Txog Khoom Noj. 2013 Feeb 14; 109 (3): 511-9.
Poly C, Massaro J thiab al. Qhov kev sib piv ntawm kev noj haus choline rau kev paub txog kev ua tau zoo thiab dawb-ntsiab hyperintensity hauv Framingham Outspring Cohort. American Journal of Clinical Nutrition. 2011 Kaum Ob Hlis; 94 (6): 1584-1591.
> Teb Chaws Asmeskas Tuam Tsev Ua Haujlwm. Database rau Choline hauv Khoom Noj. 2008.