ʻO Choline-hiki paha ke maʻalahi ka'ōlelo, akāʻaʻole pahaʻoe iʻike nui e pili ana i kēia mau mea kanu, e hōʻike ana i nā hōʻailona o ka waiwai nui i ko mākou uluʻana i ka wā mua, a ma nā manawa a pau o ko mākou ola i loko o ko māua lolo, livers, aʻoi aku paha.
He aha ka Choline?
He mea like ka Choline me nā B-vitamina a ua ulu pinepineʻia me lākou, akāʻaʻole naʻe he ("official" B-vitamin).
ʻOiaiʻo konaʻano hana holoʻokoʻa, keʻano o ka pilina me nā meaʻai'ē aʻe,ʻaʻole i maopopo loa,ʻo ia ka hana pinepineʻana e launa pū me ka palahalaha a me ka amino acid i kapaʻia he methionine. ʻOiai e hiki i ke kino o ke kino ke hoʻololi i kekahi mau mele, uaʻikeʻia he mea nui ke loaʻaʻana o ke kohoʻana i ka meaʻai.
Nā pōmaikaʻi
Kūkuluʻo Choline i nā hana likeʻole i loko o ko mākou kino - i loko o keʻano o nā membrane paʻakikī, e pale ana i ko mākou livers mai ka uluʻana i ka momona, e like me ka mole mua o ka neurotransmitter acetylcholine, aʻoi aku. Ma muli o ka ulu wikiwikiʻana o nā'ōneʻane a me nā kamaliʻi, pono mākou e koho i ko mākou mau'ōpiopio. He mau kiʻekiʻe kiʻekiʻe ka choline o ke kanaka.
Hoʻomakaʻo Choline i ka makemake o nā mea noiʻi i ka meaʻai i ka loaʻaʻana o nāʻiole hānalʻaʻohe momona o nā makua i kā lākou mau meaʻai he emiʻole ka hoʻomanaʻoʻana o ka lolo a me nā mea hoʻomanaʻoʻole ma hope o ka hānauʻana ma mua o nā mea a nā mākua iʻai pono i nā meaʻai.
I loko o nā makahiki i hala iho nei, ua nui ka holomua o ka noiʻiʻana, a aia i kēia manawa nā mea e kohoʻia ai he mea nuiʻole no ka hoʻomohalaʻana o nā'ōpū a me nā kamaliʻi akā hiki ke kōkua i ka paleʻana i ka lilo o ka hoʻomanaʻo i pili i kaʻelemakule (ʻoiai e ho'āʻo ana e hoʻohuli i ka hoʻoholo hopeʻole i kekahi manawa ua hōʻehaʻia).
Ua hōʻikeʻiaʻo Choline e pale i ke ake i nāʻanoʻino a hiki ke kōkua i ka hoʻololi i ka pōʻino i hala mua. Hoʻopiliʻia, hiki ke kōkua i ka emiʻana o ka cholesterol a me ka homocysteine e pili ana i ka maʻi o ka maʻi cardiovascular, a hiki hoʻi ke kōkua i ka paleʻana i kekahiʻano maʻi āpau. ʻO kēia kahi kahi e makemake nuiʻia ai ka noiʻi, akā aia kekahi mau hiʻohiʻona maikaʻi loa.
Nā makemake i kēlā me kēia lā
ʻAʻole i hoʻokumuʻia kahi RDA no ke kohoʻana, akā, ua'ōlelo ka National Academy of Sciences i kēia mau mea no ka "kūpono kūpono" o choline.
Hōʻoiaʻiaʻo Choline Intakes (AI = Ke Kūpono Honua)
| Makahiki | Koʻo AI | |
| Nā keiki hānai | 0-6 m | 125 mg. |
| 7-12 mos | 150 mg | |
| Nā keiki | 1-3 yrs | 200 mg |
| 4-8 w | 250 mg | |
| ʻO nā keikikāne | 9-13 mau | 375 mg |
| 14-18 makahiki | 550 mg | |
| Nā kaikamāhine | 9-13 mau | 375 mg |
| 14-18 makahiki | 440 mg | |
| ʻO nā kāne | 550 mg | |
| Nā wāhine | 425 mg | |
| Hana | 450 mg | |
| Lactating | 550 mg |
Nā kumuhana
A hiki i ka makahiki 2004, i ka manawa i hoʻopuka mua ai ka USDA i kahi palapala kikowaena o ka choline i nā meaʻai, ua hoʻopuehu wale mākou i nā noi e hele ai. Ua hōʻike mai kēia hoʻokolohua maʻamau i kekahi mau mea kupanaha,ʻoiai he emi loa ka kohoʻana o nā meaʻai he nui aʻe ma mua o ka manaʻo. ʻOiaiʻo ka hapanui o nā meaʻai he mea liʻiliʻi loa kekahi choline, hiki i kekahi poʻe ke uku nui aku i ka lawaʻana i kā lākou mau meaʻai, keʻole lākou eʻai i nā yolks hua manu.
Eia kekahi mauʻano o nā meaʻai iʻoi loa ke kiʻekiʻe ma ke kohoʻana:
- ʻO ka pūʻai'ōpū - pan-fried - 100 grams (kahi 3.5 oz) - 418 mg
- Mai ka'ōpū nui hoʻokahi - 112 mg choline
- ʻAla ('āina) 80% lean / 20% momona - 3.5 oz patty - 81 mg
- Pāpakaiʻala - 3/4 C iʻaila (1 "mau'āpana) - 62 mg
- ʻO ka hau - 1/2 C i kāla - 48 mg
- Tofu - 100 grams (e pili ana i 3.5 oz) - 28 mg
- 'Amoni - i hoʻopiliʻia - 1/2 kīʻaha - 26 mg
- Peanut pata - 2 T - 20 mg
Noʻu nei,ʻo kekahi o nā manaʻo nui o choline (a me nā kumuhana'ē aʻe iʻikeʻia i kēia mau lā),ʻo ia ka mea e aʻo nui nei mākou i ka meaʻai. Hōʻaia kēia i ka nui o kaʻaiʻana i nā meaʻai likeʻole, no laila e emi ana paha mākou i nā meaʻai e hiki ke loaʻa.
Hiki iāʻoe ke kiʻi aku iā Much Choline?
ʻAe,ʻo ia. Ua hoʻonohonohoʻia ka pae kiʻekiʻe kiʻekiʻe o ka piʻiʻana no nā mākua i 3.5 maumi (3500 mg) i kēlā lā i kēia lā. Ma luna o kēia, hiki i nā hopenaʻeha ke hoʻokomo i ke kahe o ke koko, ka maʻikī, a me ke kino iʻa iʻa.
Nā kumuhana:
> Nānā Kūmole no ka Thiamin, Riboflavin, Niacin, Huaki B6, Māʻona, Huakila B12, Pantothenic Acid, Biotin, a me Choline. Ka Papahana Kula Aupuni. 1998.
> Nurk E, Refsum H et al. Hoʻolālā kūʻokoʻa maʻamau a me nā meaʻono: ka Hordaland Study. Ka Pelekānia Pelekānia o Nutrition. 2013 Feb 14, 109 (3): 511-9.
Poly C, Massaro J et al. ʻO ka pilina o ka meaʻai maʻamau i ka hana a me keʻano maʻamau i loko o ka Framingham Cospring Cohort. Ka NupepaʻAmelika Hui Pūʻali. 2011'Ak; 94 (6): 1584-1591.
> 'Amelika Hui Pūʻai. Kūnaewele no Choline i Foods. 2008.