Ukudla okuphezulu okungu-10 okunevithamini B4 (choline)

I-Choline noma i-vitamin B4 - into engakhiqiza emzimbeni. I-Choline inciphisa izinga le-cholesterol egazini, iqinisa amaseli futhi isebenze njenge-antidepressant enhle. Inzuzo enkulu kavithamini B4 emzimbeni ukuthi ihlinzeka ngokuvinjelwa kwamatshe enyongo. Lesi sakhiwo sinquma igama, ngoba ngesiGreek choline sihunyushwa ngokuthi "bile".

Imfuneko yansuku zonke ye-choline iyahluka ngokweminyaka. Ngaphezu kwabantu abadala, i-B4 edingeka kakhulu emzimbeni wakhe. Uma izingane ezisanda kuzalwa isilinganiso sokushisa kwansuku zonke cishe zingama-70 mg, abantu abaneminyaka engaphezu kwengu-18 ubudala badinga ama-500 mg we-choline ngosuku. Futhi abesifazane abakhulelwe badinga u-700 mg kavithamini.

Abantu abanentshisekelo yendlela yokuphila enempilo nokudla okunempilo, uyazi ukuthi ukudla okuqukethe i-choline yi-ambulensi yokugcina isimo esihle. Aqukethe i-carnitine, okuholela ekusetshenzisweni komzimba okujwayelekile kwamafutha, ngaleyo ndlela kunciphise isisindo.

Yini okusadingeka i-vitamin B4:

• kusheshisa ukuvuselelwa kwezicubu zesibindi ngemuva kwemiphumela yotshwala nezidakamizwa
• kuqinisa izicubu zenhliziyo
• umthelela omuhle kwikhwalithi yesistimu yezinzwa futhi wenza ukugcinwa kokuvikela kwesifo I-Alzheimer's
• normalizes ushukela wegazi futhi kusiza ukulawula i-insulin kwisifo sikashukela
• ikhuthaza ukusebenza kwe-prostate enempilo futhi ivuselele ukuhamba kwesidoda
• kuthuthukisa inkumbulo yesikhashana

KONKE MAYELANA NOKUDLA OKUNGONDLEKILE: ungaqala kuphi

Ukudla okuphezulu okungu-10 okunevithamini B4

Ukudla okucebile ku-vitamin B4, hhayi okuncane kakhulu. Sikuqoqele imikhiqizo eyi-10 ephezulu enokuqukethwe okuphezulu kwe-choline.

1. Isikhuphasha seqanda

Inani elikhulu kakhulu le-choline eliqukethwe ku-isikhuphasha samaqanda aluhlaza - cishe liyi-683 mg. Akumangalisi ukuthi ogogo nomkhulu bethu bazijwayeza ukudla amaqanda aluhlaza esiswini esingenalutho. Zonke izingxenye zalo mkhiqizo zigaywa ngumzimba womuntu ukuze zijabule. Izazi eziningi zokudla okunomsoco zincoma isikhuphasha samaqanda aluhlaza ekuvikeleni izifo zomzimba, ngoba kumkhiqizo kanye ne-choline kufaka phakathi uhla lwamakhemikhali amaminerali ahlinzeka ngemisebenzi yokuvikela nokwenza kabusha komzimba.

Inani lamandla le-yolk yeqanda eliluhlaza liphakeme impela, ngakho-ke labo abathambekele ekukhulupheni ngokweqile, kunconywa ukuthi bathathe umkhiqizo engxenyeni yokuqala yosuku. Kufanele unake kakhulu ikhwalithi yomkhiqizo. Njengoba i-yolk idliwe isesimweni sayo esiluhlaza, kungcono ukungathathi amaqanda uye esitolo bese ukhetha kuqala umphakeli, ikhwalithi yomkhiqizo onesiqiniseko. Ukuze uthole inani elanele lomzimba we-choline, udinga ukudla isikhuphasha samaqanda esisodwa ngosuku.

2. Isibindi senkomo

Ekubonakalisweni, isibindi senkomo eboshiwe siqukethe i-choline kakhulu - engafinyelela ku-426 mg. woMkhiqizo unezinto eziyingqayizivele ezinamavithamini-amaminerali, okubandakanya okubalulekile ezintweni zezempilo zabantu. Ukuze umzimba usebenze kahle umuntu omdala kufanele asebenzise amagremu angama-250-400 wesibindi ngesonto. Lokhu kwanele ukumuncwa ngokuphelele nokuzuzisa umzimba.

Ikhalori eliphansi lesibindi lenkomo likuvumela ukuthi ulisebenzise ekudleni. Ukusetshenziswa kwalokhu okucebile nge-choline, kuyasiza ekunciphiseni kwegazi. Isibindi senkomo isisu - sisenza sibaluleke kakhulu emsebenzini womuntu ngokulahleka kwesisindo nokunciphisa ukuvuvukala. Isibindi senkomo, sivimbela ukuguga ngaphambi kwesikhathi, sithuthukisa ukugxila, inkumbulo nokuhambisa ubuchopho. Ochwepheshe bokudla okunomsoco ikakhulukazi baphawula ukusetshenziswa kwesibindi senkomo ohlelweni lwezinzwa lomuntu futhi bayelulekwa ukuthi bangakhohlwa ukufaka kwimenyu yalo mkhiqizo.

3. Imfene

Lezo zimfanzi zingukudla okunempilo, zazi konke. Kumagremu ayi-100 wezimfanzi ezibilisiwe kuqukethe ama-calories angama-86 kuphela. Kepha uvithamini B4, lesi sibiliboco asincishwa - u-80,9 mg we-choline usinika imfanzi lapho zisetshenziswa. Ziqukethe amavithamini amaningi kanye nezakhi zamaminerali, amaprotheni namafutha acid, abalulekile ekwakheni izicubu zemisipha nasekuqiniseni amathambo.

Ucwaningo lukhombisile ukuthi abantu, imvamisa badla imfanzi, baphila isikhathi eside kunabanye. Umphumela onjalo ungatholakala uma udla imfanzi ekudleni amahlandla ama-2 ngesonto ezingxenyeni ezijwayelekile. Ngokuvamile kufanele kuqashelwe ukuthi ekubunjweni cishe kwazo zonke izilwane zasolwandle kuza nokuqukethwe okuphezulu kwe-choline.

4. Ubisi (olusikiwe)

Ubisi olunamanzi luqukethe i-16,4 mg ye-choline. Kungaphezu kokuqina. Ngaphezu kwalokho, kumagremu ayi-100 obisi olunamafutha aqukethe cishe ama-calories angama-31, okuyisici esibalulekile ekufakweni kwalowo mkhiqizo cishe kunoma yikuphi ukudla. Ukusetshenziswa kobisi olunothile kuthuthukisa umzimba ngamaminerali kanye namavithamini aqukethwe kulo kusiza ukuqinisa amasosha omzimba. Ubisi olunjalo luthuthukisa ngokuphelele imetabolism, luqinisa uhlelo lwenhliziyo nemithambo. Umkhiqizo awulahli izakhiwo zawo ngokuhlobene nokusanhlamvu, ikhofi noma ukhokho. Futhi, ubisi olunamafutha kuhle ukuludla kanye nomama abancela itiye ngesikhathi sokuncelisa.

Ukuze ube nomphumela omuhle womkhiqizo emzimbeni womuntu omdala kufanele uphuze u-150-200 g wobisi oluncibilikisiwe ngosuku. Izingane ezinikeza ubisi kuphela uma udokotela ethole "Ukukhuluphala". Ukuthuthukiswa okugcwele kwengane kusadinga ukusetshenziswa kobisi lonke.

5. Utamatisi omisiwe

Izithelo zikatamatisi - umkhiqizo omuhle kunoma yikuphi ukudla. Indlela yokupheka utamatisi, okungukuthi ukomisa ilanga, igcina ama-98% awo wonke amavithamini aqukethwe imifino. Akusebenzi nje kuphela kepha futhi kumnandi kakhulu. Ngaphandle okuqukethwe uvithamini B4 utamatisi omisiwe namanje 104,6 mg. Futhi lokho kuningi ngomkhiqizo wemvelaphi yezitshalo.

Le mifino eyomile iqeda ukuqunjelwa, igcina ithoni enempilo yemisipha yenhliziyo futhi iphakamisa i-hemoglobin. ILycopin equkethwe kutamatisi omiswe ilanga, yehlisa ingozi yomdlavuza. Lo mkhiqizo uyinqolobane yezempilo! Ukudla nsuku zonke i-15-20 gram yamatamatisi omisiwe, ungaqinisa kakhulu amasosha omzimba wakho nokuzihlelela ukuhlinzekwa kwamaminerali okuhle iminyaka eminingi.

6. Amapistachiyo

Ama-pistachio acebile ngenani elikhulu lezinto ezinempilo. Ukwakheka kwawo okuhlukile kwe-amino acid nenani lokudla okunempilo kubeka la makinati endaweni yokuqala kwimenyu yabasubathi. Ama-pistachios acebile ku-vitamin B4: 100 g womkhiqizo uqukethe i-71.4 mg ngayinye ye-choline. Kodwa-ke, ukuthanda amantongomane e-pistachio akudingekile. Ngenxa yenani elikhulu lamafutha nenani lamandla aphezulu (642 kcal), umkhiqizo awunakubizwa ngokudla. Inani elizosiza impilo ngamantongomane ayi-7 ngosuku.

Ama-pistachios asiza ukubhekana nokudangala, imizwa kanye nokuphazamiseka kwengqondo, ukuvimbela ukuqubuka kwesikhumba nokusekela impilo yamadoda. Ama-pistachios ahamba kahle ngesaladi elula esuselwa kumafutha omnqumo.

7. Amantongomane

Enye inati, equkethe okuqukethwe okuphezulu kwe-choline ngamakinati. I-52.5 mg yevithamini imuncwe nomkhiqizo. Inani elikhulu lamaprotheni ku-peanut lisiza ukukhula kwezicubu zemisipha. Ukusetshenziswa njalo kwale nati kuthuthukisa inkumbulo, kuthuthukisa ukucabanga nokunaka okukhulu. Kodwa-ke, lo mkhiqizo omuhle kakhulu we-choleretic unenani eliphakeme lekhalori, ngakho-ke, ukusetshenziswa kwawo kufanele kuphathwe ngokucophelela. Ngaphezu kwalokho, iphenathi iyinto yokungezwani komzimba, ngakho-ke kufanele uqaphele lapho uphuza amantongomane noma abanenkinga yokungezwani komzimba nawo.

Vele, umkhiqizo ongahluziwe ufaka izakhamzimba ezingaphezu kokuthosiwe. Kodwa-ke, inani eliphakeme lesibili lama-antioxidants elinciphisa kakhulu inqubo yokuguga. Amantongomane ama-5-7 ngosuku azoletha umzimba kuphela. Futhi ukusetshenziswa kwabo okuhlelekile kuzonikeza imiphumela emihle ngemuva kwamasonto ama-2 kuphela.

I-8. I-broccoli

I-Broccoli yazuza izinhliziyo zabathandi abaningi bokudla okunempilo. Ikhalori eliphansi nokunambitheka okumnandi kwenza lo mkhiqizo ubaluleke kakhulu kulabo abafuna ukugcina isibalo esincane. Ku-broccoli uqukethe u-40.1 mg we-choline, futhi lokhu kungenye iklabishi laseRoyal. I-broccoli iyi-beta-carotene kakhulu, uvithamini wobusha nobuhle kunezinye izitshalo zemifino. Umkhiqizo ugaya kalula, yize kuyi-fiber enolaka.

Inani elikhulu lamavithamini, izakhi, ama-amino acid ku-broccoli lisiza ukujwayela zonke izinqubo zokuxubana emzimbeni. Imikhawulo ekusetshenzisweni kwe-broccoli ekudleni icishe ilapho. Okuhlukile yindlela yokupheka - ukuthosa. Akudingekile ukuthosa iklabishi ngokufaka amafutha, ngoba ukwelashwa kungakhipha izinto ezinobuthi - ama-carcinogens.

9. Ujinja

Impande ye-ginger enamakha inezinto eziningi eziwusizo. Iqukethe u-28.8 mg kavithamini B4. Ujinja wenza ngcono ukugaya nokulwa nokuphazamiseka kwendlela yamathumbu emathunjini, kuqeda induna futhi kusekele lonke uhlelo lwezinhliziyo, kuthuthukisa inkumbulo futhi kuthinte izinga le-psycho-emotional. Lo mkhiqizo udambisa umqondo wendlala, usetshenziswe ngempumelelo kwimenyu yokwehlisa isisindo.

Inani elikhulu lomkhiqizo oluhlaza kungcono ukungawusebenzisi. Izikhathi ezimbalwa ngosuku ukuphuza itiye 10 amagremu we-ginger wezimpande bese ufaka kusuka ku-10 kuye ku-35 amagremu kuma-casseroles enyama. Ngokusetshenziswa okufanele, i-ginger izoletha umzimba ngethoni ezinsukwini ezimbalwa: ukudonsa isibalo, ukwenza umzimba ube ngcono, kuzoholela esikhunjeni, izinwele nezinzipho, kuqede ukukhathala okungapheli.

10.Igalikhi

Ama-clove egarlic aqukethe u-23.2 mg we-choline. Kumkhiqizo osetshenziswa ngobuningi obulinganiselwe, kuyinto ebalulekile. I-Garlic yenza ukuvikelwa kwanoma yiziphi izifo ezibangelwa amagciwane, i-beriberi, umdlavuza, isifo senhliziyo nemithambo yegazi. Mhlawumbe inzuzo engenakuphikwa yalo mkhiqizo ukuthi inciphisa igazi. Lokhu kwenza kube nokwenzeka ukusebenza okunempilo kohlelo lwezinhliziyo nemithambo yonke. Le mpahla kagalikhi inomphumela omuhle ekucindezelweni kwegazi, ukuyijwayela. Futhi ukusetshenziswa njalo kukagalikhi kukwazi ukuqeda i-migraine.

Ukuvimbela kunconywa ukuthi udle ama-clove angu-2-3 kagalikhi ngesidlo sasemini. Lo mkhiqizo onokuqukethwe okuphezulu kwe-choline ungumholi ophelele phakathi kwemithi yokuvimbela. I-Garlic cishe ayiguquki izakhiwo zayo, ngaphansi kokwelashwa kokushisa. Ngakho-ke ingangezwa kunoma yisiphi isidlo esihleliwe.

Bona futhi:

• Ukudla okuphezulu okungu-10 okuphezulu nge-magnesium
• Ukudla okuphezulu okuphezulu okune-calcium eningi
• Ukudla okuphezulu okungu-10 okuphezulu kokuqukethwe kwe-iodine
• Ukudla okuphezulu okungu-10 okuphezulu nge-potassium
• Ukudla okuphezulu okungu-10 okunevithamini A ephezulu