Vitamini B4 (choline) - chomwe chili chofunikira mthupi ndi zakudya zomwe mumakhala

Choline kapena vitamini B4 adapezeka wachinayi pagulu la mavitamini a B, chifukwa chake kuchuluka kwake m'dzina lake, ndikumasuliridwa kuchokera ku Greek ngati "сholy" - "bile".

Kufotokozera

Choline imasungunuka kwathunthu m'madzi ndipo imatha kupangidwa yokha mkati mwa thupi. Ndi chinthu chopanda utoto chokhala ndi khungu lokhala ndi fungo labwino la nsomba zomwe zawonongeka. Vitamini B4 imatha kupirira kutentha, chifukwa chake imakhalabe mchakudya ngakhale mutalandira chithandizo cha kutentha.

Choline amapezeka pafupifupi m'maselo onse, koma amafikira kwambiri m'magazi. Imawonjezera kaphatikizidwe ka mapuloteni ndi mafuta, kuteteza mapangidwe a mafuta.

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Kufunika kwa thupi

1. Kuphatikizika kwa vitamini nthawi zonse kumathandizira kuti dongosolo lamanjenje liziwoneka bwino. Choline imalimbitsa khungu la ma neuron, komanso imathandizira kupangika kwa ma neurotransmitters, omwe amathandizira kupititsa patsogolo zikhumbo kuchokera pakatikati kupita ku zotumphukira zamanjenje.
2. Vitamini B4 imathandizira kagayidwe kake ka mafuta mthupi, kamene kamakupatsani mwayi wopewa chiwindi chamafuta, komanso kubwezeretsa maselo ake atatha kuledzera kosiyanasiyana (chidakwa, chikonga, chakudya ndi ena), ndikuwongolera ntchitoyo. Imathandizira pantchito yam'mimba, komanso imakhala njira yodzitetezera pakupezeka kwa ma gallstones. Chifukwa cha choline, mavitamini E, A, K, D amalowetsedwa bwino komanso amakhala okhazikika mthupi.
3. Choline amalepheretsa mapangidwe a zolembera zama cholesterol m'makoma amitsempha yamagazi ndipo zimawonetsetsa kuchuluka kwama cholesterol. Imathandizira magwiridwe antchito amtima ndi mtima, imalimbitsa minofu ya mtima, komanso imagwira ntchito ngati prophylactic wothandizira kusokonezeka kwa kukumbukira, matenda a Alzheimer's, atherosclerosis.
4. Vitamini B4 imagwira ntchito yofunika kwambiri mu kagayidwe kaboni, imalimbitsa nembanemba ya beta-cell, komanso imakulitsa kuchuluka kwa shuga wopangidwa m'magazi. Kugwiritsidwa ntchito kwake mu mtundu wa 1 shuga kumachepetsa kuchuluka kwa insulin, ndipo mu mtundu wachiwiri, kuchuluka kwa mahomoni opangidwa ndi kapamba kumachepa. Ndi njira yoletsa prostate, imathandizira magwiridwe antchito amuna. Imalimbitsa thanzi lakubereka ndikuyambitsa umuna.
5. Mlingo wa Choline wowonjezera umathandizira kukumbukira kwakanthawi kochepa.

Ubongo akadali chiwalo chophunziridwa bwino kwambiri m'thupi la munthu, komabe, zimadziwika kuti kutenga choline kumathandizira pakuchita kwaubongo, ngakhale makina amtunduwu sanaphunzirebe mwatsatanetsatane komanso mozama. Vitamini B4 ndiwothandiza m'ziwalo zonse zamkati ndi minyewa, makamaka pamanjenje amthupi, chifukwa nthawi yamavuto komanso mantha amanjenjemera kawiri.

Mulingo wovomerezeka kapena malangizo ogwiritsira ntchito

Chofunikira cha tsiku ndi tsiku cha choline ndichosiyana ndi munthu aliyense. Zimatengera zinthu zambiri: zaka, moyo, mtundu wa zochitika, mawonekedwe ake, kupezeka kwamaphunziro a masewera wamba.

Pali zikhalidwe zapakati pazikhalidwe za anthu azaka zosiyanasiyana, zomwe zaperekedwa pansipa:

Kulephera kwa Vitamini B4

Kulephera kwa Vitamini B4 kumakhala kofala kwa achikulire, othamanga, komanso omwe amadya kwambiri, makamaka opanda mapuloteni. Zizindikiro zakusowa kwake zitha kuwonetsedwa motere:

• Kupezeka kwa mutu.
• Kusowa tulo.
• Kusokonezeka kwa gawo logaya chakudya.
• Kuchuluka kwa kugunda kwa mtima ndi kuthamanga kwa magazi.
• Kuchepetsa chitetezo chamthupi.
• Matenda amanjenje.
• Kuchuluka kwa mafuta m'thupi.
• Kuchepetsa chidwi cha anthu.
• Maonekedwe a kukwiya kosasunthika.

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Bongo

Mavitamini B4 m'magazi ndi osowa kwambiri, chifukwa amasungunuka mosavuta ndikuchotsedwa mthupi. Koma kudya kosalamulirika kwa zowonjezera zowonjezera kumatha kubweretsa zizindikilo zomwe zikuwonetsa kuti ndi osokoneza bongo:

• nseru;
• khungu thupi lawo siligwirizana;
• kuchuluka thukuta ndi malovu.

Mukasiya kumwa chowonjezera, izi zimatha.

Zolemba pachakudya

Koposa zonse choline imapezeka muzakudya zomwe zimayambira nyama. M'munsimu muli mndandanda wa zakudya zomwe zili ndi vitamini B4.

Mafomu Othandizira a Choline

M'masitolo, vitamini B4 nthawi zambiri imawoneka ngati mapiritsi apulasitiki okhala ndi mapiritsi, omwe, kuphatikiza pa choline, amakhala ndi zinthu zina zomwe zimalimbikitsana.

Pakakhala kusintha kwakukulu chifukwa cha kusowa kwa vitamini, imaperekedwa ndi jakisoni wamitsempha.

Kugwiritsa ntchito choline pamasewera

Kuchita masewera olimbitsa thupi kwambiri kumathandizira kuthamanga kwa thupi m'thupi ndipo kumalimbikitsa kuthetseratu mavitamini osungunuka m'madzi, kuphatikiza vitamini B4. Kuwonjezerako sikuti kumangokhala ndi kuchuluka kwa zomwe zili, komanso kumawonjezera kukhazikika kwa mavitamini ena ambiri.

Zimathandiza kuthana ndi kutopa kwamanjenje nthawi yayitali, komanso kumathandizira kulumikizana komanso kusinkhasinkha.

Kutenga zowonjezera ma steroid kumawonjezera nkhawa pachiwindi, ndipo choline imathandizira kuyika magwiridwe ake ntchito ndikupewa kunenepa kwambiri. Zomwezo zimagwiranso ntchito pamtima, womwe umathandizidwa ndi ma steroids umakumana ndi zovuta zina, zomwe choline zimatha kuthana nazo mosavuta. Imaphatikizidwa ndi mavitamini ovuta onse kwa othamanga ndipo imathandiza kupirira kulimbitsa thupi molimbika komanso kutayika kochepa mthupi.

Best Vitamini B4 Zowonjezera

Dzina	Wopanga	Fomu yotulutsidwa	Kulandila	Mtengo	Kuyika chithunzi
Akuluakulu
Choline	Njira ya chilengedwe	Mapiritsi 500 mg	1 kapisozi patsiku	600
Choline / Inositol	Solgar	Mapiritsi 500 mg	Mapiritsi 2 2 pa tsiku	1000
Choline ndi Inositol	Tsopano Zakudya	Mapiritsi 500 mg	Piritsi 1 patsiku	800
Citrimax Komanso	Wokondedwa wa Pharma	Mapiritsi	Mapiritsi atatu patsiku	1000
Choline Komanso	Mankhwala	Mapiritsi	Mapiritsi awiri patsiku
Kwa ana
Univit Ana omwe ali ndi Omega-3 ndi Choline	Amapharm GmbH X	Ma Lozenges Osavuta	1-2 lozenges tsiku	500
Supradine Ana	Bayer Pharma	Gummy marmalade	Zidutswa 1-2 patsiku	500
Vita Mishki Bioplus	Zopatsa thanzi za Santa Cruz	Gummy marmalade	Zidutswa 1-2 patsiku	600

Onerani kanemayo: Vücudunuzun D Vitamini İstediğini Gösteren 8 İşaret (Mulole 2025).