Tudun dutse: menene menene, menene don abinci mai wadatacce

Wadatacce

• Menene tudun don
• Jerin kayan abinci masu tudu
• Nagari allurai

Choline sinadarin gina jiki ne wanda yake da alaƙa da aikin kwakwalwa, kuma saboda yana da mahimmanci ga acetylcholine, wani sinadari da ke shiga tsakani kai tsaye a cikin watsawarwar jijiyoyin jiki, yana hanzarta samarwa da kuma sakin ƙwayoyin cuta, wanda zai baka damar samun kyakkyawan ƙwaƙwalwar ajiya da ƙwarewar ilimi. iya aiki.

Kodayake ana samar da choline da yawa a jiki, ana buƙatar cin sa a cikin abinci, don kaucewa rashin sa. Don haka, ana iya samun choline a cikin broccoli, flaxseed ko almond kuma babban tushen abincin shi shine gwaiduwa. Hakanan za'a iya ɗaukar Choline azaman ƙarin abinci.

Menene tudun don

Choline yana taimakawa cikin ayyuka masu rikitarwa da yawa na jiki, kasancewar shine farkon aikin kirkirar ƙwayoyin cuta kamar acetylcholine. Bugu da kari, shima ya zama dole don samar da mahimman abubuwan da ke cikin kwayar halitta, kamar su phospholipids, phosphatidylcholine, da sphingomyelins, wadanda ba wasu bangarorin tsarin membrane bane kawai, amma kuma suna tasiri kan ayyukan da yake aiwatarwa.

Bugu da kari, ana bukatar choline don rage yawan sinadarin homocysteine, wani sinadari da ke da nasaba da lalacewar kwakwalwa da sauran cututtuka na yau da kullun. Bincike ya nuna cewa wannan mahadi (homocysteine) an same shi da daukaka a cikin cututtukan lalacewa kamar su Alzheimer, dementia, Parkinson's disease, epilepsy, cardiovascular diseases and cancer. Don haka, tsauni na iya zama yana da gudummawa wajen rigakafin waɗannan cututtukan.

Hakanan Choline yana da hannu cikin kira na lipid, tsara hanyoyin hanyoyin rayuwa da lalata jiki, inganta aikin hanta. Hakanan zai iya shiga cikin mahimman ayyuka a cikin ciki, bayar da gudummawa ga ci gaban jijiyoyin jariri da guje wa lahani na bututu.

Jerin kayan abinci masu tudu

Wasu abinci mai cike da tudu sune:

• Cikakken kwai (100 g): 477 mg;
• Kwai fari (100 g): 1.4 mg;
• Kwai gwaiduwa (100 g): 1400 MG;
• Kwai mai kwayil (100 g): 263 MG
• Salmon (100 g): 57 MG;
• Yisti (100 g): 275 MG;
• Giya (100 g): 22.53 MG;
• Hantar kaza da dafaffe (100 g): 290 MG;
• Raw quinoa (½ kofin): 60 MG;
• Almonds (100 g): 53 MG;
• Fure farin farin kabeji (½ kofin): 24.2 MG;
• Broccoli da aka dafa (½ kofin): 31.3 MG;
• Linseed (cokali 2): 11 MG;
• Tafarnuwa (3 cloves): 2.1 mg;
• Wakame (100 g): 13,9 mg;
• Sesame (10 g): 2.56 MG.

Hakanan waken soya lecithin shima ya ƙunshi choline sabili da haka ana iya amfani dashi azaman abincin abinci ko azaman ƙarin abinci.

Nagari allurai

Shawarwarin da aka ba da shawarar na choline ya bambanta dangane da jima'i da shekaru:

Abubuwan da aka ba da shawarar choline da aka yi amfani da su a cikin wannan teburin don mutane ne masu ƙoshin lafiya kuma, sabili da haka, shawarwarin na iya bambanta dangane da kowane mutum da tarihin lafiyarsu. Don haka, yana da kyau a tuntubi likitan abinci ko likita.

Rashin ƙarancin Choline na iya haifar da lahani ga tsoka da hanta, da kuma steatosis hanta mara giya.