Choline kapa vithamine B4 e fumanoe e le ea bone sehlopheng sa livithamini tsa B, ka hona palo ka lebitso la eona, mme e fetoleloa ho tsoa ho Segerike e le "сholy" - "bile".
Tlhaloso
Choline e batla e qhibiliha ka botlalo ka metsing mme e na le bokhoni ba ho iketsetsa eona kahare ho mmele. Ke ntho e se nang 'mala e sa bonahaleng e nang le monko o hlakileng oa litlhapi tse senyehileng. Vithamine B4 e khona ho mamella lithemparetjha tse phahameng, ka hona e lula lijong le kamora kalafo ea mocheso.
Choline e fumaneha hoo e batlang e le lisele tsohle, empa e fihla sehlohlolong se phahameng ka ho fetisisa ka lero la mali. E potlakisa ho qaptjoa ha liprotheine le mafura, ho thibela sebopeho sa mafura.
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Bohlokoa ba 'mele
- Kamehla synthesis ea vithamine ea tlatsetsa ho normalization ea tsamaiso ea methapo. Choline e matlafatsa lera la lisele tsa methapo ea kutlo, hape e etsa hore ho thehoe li-neurotransmitters, tse sebeletsang ho fetisa tšusumetso ea maikutlo ho tloha bohareng ho ea lits'ebetsong tsa methapo.
- Vithamine B4 e kenya tšebetsong metabolism ea mafura 'meleng, e o lumellang ho qoba sebete se mafura, hape le ho khutlisetsa lisele tsa eona kamora ho tahoa ho fapaneng (joala, nicotine, lijo le tse ling), ho etsa hore mosebetsi o be tloaelehileng. E na le phello e ntle mosebetsing oa pampiri ea meno, hape e sebetsa e le moemeli oa thibelo bakeng sa ketsahalo ea li-gallstones. Ka lebaka la choline, livithamini E, A, K, D li kenella hantle ebile li tsitsitse 'meleng.
- Choline e thibela ho theoa ha lipoleiti tsa k'holeseterole maboteng a methapo ea mali mme e tloaetsa maemo a k'holeseterole ea mali. E ntlafatsa tšebetso ea methapo ea pelo, e matlafatsa mesifa ea pelo, hape e sebetsa e le moemeli oa thibelo ea mathata a ho hopola, lefu la Alzheimer's, atherosclerosis.
- Vithamine B4 e bapala karolo ea bohlokoa ho metabolism ea khabone, e matlafatsa lera la beta, mme e ntlafatsa palo ea tsoekere e hlahisoang maling. Tšebeliso ea eona ho mofuta oa 1 oa lefu la tsoekere e fokotsa palo e hlokahalang ea insulin, mme mofuta oa 2, bongata ba lihormone tse hlahisoang ke manyeme lia fokotseha. Ke mokhoa oa ho thibela tšoelesa ea senya, e ntlafatsa ts'ebetso ea thobalano ho banna. E matlafatsa bophelo bo botle ba ho ba le bana le ho bula peo ea botona.
- Choline supplemental dosage e ntlafatsa mohopolo oa nakoana.
Boko e ntse e le setho sa 'mele oa motho se sa ithutoeng hantle, leha ho le joalo, hoa tsebahala hore ho nka choline ho na le phello e ntle mesebetsing ea boko, leha mochini oa sephetho sena o so ka o ithutoa ka botlalo le ka botebo. Vithamine B4 e na le thuso bakeng sa litho tsohle tsa ka hare le lisele, haholo-holo tsamaisong ea methapo ea 'mele, hobane nakong ea khatello ea maikutlo le methapo ea methapo e sebelisoa makhetlo a 2 ka matla.
Sekhahla sa kamohelo kapa litaelo tsa tšebeliso
Tlhoko ea letsatsi le letsatsi ea choline e fapane ho motho ka mong. E ipapisitse le lintlha tse ngata: lilemo, mokhoa oa bophelo, mofuta oa ts'ebetso, litšobotsi ka bomong, boteng ba koetliso ea lipapali e tloaelehileng.
Ho na le lipontšo tse tloaelehileng tsa maemo a batho ba lilemo tse fapaneng, tse fanoeng ka tlase
Lilemo | Sekhahla sa letsatsi le letsatsi, mg |
Bana | |
| 0 ho isa ho likhoeli tse 12 | 45-65 |
| 1 ho isa ho lilemo tse 3 | 65-95 |
| Lilemo tse 3 ho isa ho tse 8 | 95-200 |
| Lilemo tse 8-18 | 200-490 |
Batho ba baholo | |
| Ho tloha ho lilemo tse 18 | 490-510 |
| Bakhachane | 650-700 |
| Basali ba anyesang | 700-800 |
Khaello ea Vitamin B4
Ho haella ha vithamine B4 ho atile ho batho ba baholo, baatlelete, le ba lijong tse thata, haholo-holo tse se nang protheine. Matšoao a khaello ea ona a ka bonahala ho tse latelang:
- Ketsahalo ya ho opeloa ke hlooho.
- Ho hlobaela.
- Ho senyeha ha sebaka sa tšilo ea lijo.
- Ho eketseha ha lebelo la pelo le khatello ea mali.
- Ho fokotsa boits'ireletso ba mmele.
- Mathata a tšohile.
- Ho eketsa maemo a k'holeseterole.
- Ho fokotsa tlhokomelo ea maikutlo.
- Ponahalo ea ho teneha o sa sisinyehe.
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Ho feta tekano
Litaba tse phahameng haholo tsa vithamine B4 maling ha li fumanehe hangata, hobane e qhibiliha habonolo ebile e tsoa 'meleng. Empa ho ja ka mokhoa o sa laoleheng oa litlatsetso tsa phepo ho ka lebisa ho matšoao a bontšang ho feta tekano:
- ho nyekeloa ke pelo;
- letlalo kulisa;
- ho fufuleloa le ho eketsa mathe.
Ha o emisa ho nka tlatsetso, matšoao ana aa fela.
Likahare lijong
Boholo ba li-choline bo fumanoa lijong tsa tlhaho ea liphoofolo. Ka tlase lethathamo la lijo tse nang le vithamine B4 e ngata.
Sehlahisoa | Ka 100 gr. e na le (mg) |
| Khoho ea lehe la kana | 800 |
| Sebete sa nama ea khomo | 635 |
| Sebete sa nama ea kolobe | 517 |
| Lehe la likoekoe | 507 |
| Soy | 270 |
| Khoho ea sebete | 194 |
| Nama ea Turkey | 139 |
| Mafura a bolila tranelate | 124 |
| Nama ea kana | 118 |
| Nama ea mmutlanyana | 115 |
| Veal | 105 |
| Herring ea mafura a Atlantic | 95 |
| Nama ea nku | 90 |
| Lipistachi | 90 |
| Raese | 85 |
| Batho ba Crustaceans | 81 |
| Nama ea kana | 76 |
| Phofo ea koro | 76 |
| Nama ea kolobe e phehiloeng le e phehiloeng | 75 |
| Linaoa | 67 |
| Litapole tse phehiloeng | 66 |
| Pike ea mouoane | 65 |
| Peo ea mokopu | 63 |
| Linate tse halikiloeng | 55 |
| Li-mushroom tsa oyster | 48 |
| Kholifolaoa | 44 |
| Walnut | 39 |
| Sepinichi | 22 |
| Avocado e butsoitseng | 14 |
Mefuta ea Tlatsetso ea Choline
Li-pharmacy, vithamine B4 hangata e hlahisoa ka mokhoa oa matlapa a polasetiki a nang le lipilisi, tseo, ntle le choline, li nang le likarolo tse ling tse ntlafatsang ketso ea e mong.
Ha ho na le liphetoho tse tebileng tse bakoang ke khaello ea vithamine, e laeloa ke ente ea mesifa.
Ts'ebeliso ea choline lipapaling
Ho ikoetlisa ka matla ho potlakisa tšebetso ea ts'ebeliso ea mmele 'meleng mme ho khothaletsa ho felisoa ka potlako ha livithamini tse qhibilihang metsing, tse kenyeletsang vithamine B4. Tlatsetso ea eona ha e boloke feela boemo ba litaba tsa eona, empa hape e eketsa botsitso ba livithamine tse ling tse ngata.
E thusa ho sebetsana le mokhathala oa methapo nakong ea ho ikoetlisa nako e telele, hape e ntlafatsa tšebelisano 'moho le ho tsepamisa mohopolo.
Ho nka li-supplements tsa steroid ho beha khatello ea maikutlo sebeteng, 'me choline e thusa ho tsitsisa ts'ebetso ea eona le ho e thibela ho nona haholo. Ho joalo le ka methapo ea pelo, eo ka tšusumetso ea li-steroid le eona e nang le khatello ea maikutlo e eketsehileng, eo choline e ka sebetsanang le eona habonolo. E kenyelelitsoe ho livithamini tsohle tse rarahaneng bakeng sa baatlelete mme e thusa ho mamella ho ikoetlisa ka thata ka tahlehelo e fokolang 'meleng.
Libaka tse Hloahloa tsa Vithamine B4 Supplements
| Lebitso | Moetsi | Foromo ea tokollo | Kamohelo | Theko | Paka foto |
| Batho ba baholo | |||||
| Choline | Tsela ea tlhaho | Matlapa a 500 mg | 1 capsule ka letsatsi | 600 | |
| Choline / Inositol | Solgar | Matlapa a 500 mg | Matlapa a 2 makhetlo a 2 ka letsatsi | 1000 | |
| Choline le Inositol | Hona joale Lijo | Matlapa a 500 mg | Letlapa le le 1 ka letsatsi | 800 | |
| Citrimax Hape | Honey Honey | Matlapa | Matlapa a 3 ka letsatsi | 1000 | |
| Choline Hape | Orthomol | Matlapa | Matlapa a 2 ka letsatsi |  | |
| Bakeng sa bana | |||||
| Univit Bana ba nang le Omega-3 le Choline | Amapharm GmbH X | Li-Lozenges tse theko e tlaase | Li-lozenges tse 1-2 ka letsatsi | 500 | |
| Supradine Bana | Bayer Pharma | Gummy marmalade | Likotoana tse 1-2 ka letsatsi | 500 |  |
| Vita Mishki Bioplus | Litlhokomelo tsa Santa Cruz | Gummy marmalade | Likotoana tse 1-2 ka letsatsi | 600 | |
