Zakudya 10 zapamwamba kwambiri za vitamini B4 (choline)

Choline kapena vitamini B4 - chinthu chomwe chimapangidwa m'thupi. Choline imachepetsa kuchuluka kwa cholesterol m'magazi, imalimbitsa ma cell ndikugwira ntchito ngati antidepressant yabwino. Ubwino waukulu wa vitamini B4 m'thupi ndikuti umathandizira kupewa ndulu. Katunduyu amatsimikizira dzinalo, chifukwa mu Chigriki choline amamasuliridwa kuti "bile".

Zofunikira tsiku lililonse za choline zimasiyanasiyana ndi zaka. Kuposa anthu okalamba, B4 yofunika kwambiri ku thupi lake. Ngati makanda obadwa pafupifupi kutentha kwa tsiku ndi tsiku ndi pafupifupi 70 mg, anthu opitirira zaka 18 amafunikira 500 mg ya choline patsiku. Ndipo amayi apakati amafunikira 700 mg ya vitamini.

Anthu omwe ali ndi chidwi chokhala ndi moyo wathanzi komanso zakudya zoyenera, mumadziwa kuti zakudya zomwe zili ndi choline ndi ambulansi kuti mukhale ndi mawonekedwe abwino. Iwo ali carnitine, zomwe zimatsogolera ku kagayidwe kake ka mafuta, potero amachepetsa kulemera.

Zomwe zimafunikirabe vitamini B4:

• Imathandizira kusinthika kwa chiwindi pambuyo pa mowa ndi mankhwala osokoneza bongo
• kumalimbitsa minofu ya mtima
• zotsatira zabwino pa khalidwe la mantha dongosolo ndi amachita kupewa yokonza matenda Alzheimer's
• normalizes shuga m'magazi ndikuthandizira kuwongolera insulini mu shuga
• kumalimbikitsa ntchito ya prostate yathanzi komanso kumapangitsa kuti umuna ukhale wabwino
• imathandizira kukumbukira kwakanthawi kochepa

ZONSE ZOKHUDZA ZOTHANDIZA: koyambira

Zakudya 10 zapamwamba zokhala ndi vitamini B4

Zakudya zokhala ndi vitamini B4, osati zochepa. Takusonkhanitsirani zinthu 10 zapamwamba kwambiri zomwe zili ndi choline.

1. Dzira la dzira

Choline chachikulu kwambiri chomwe chili mu yolk yaiwisi ya dzira - ndi pafupifupi 683 mg. N’zosadabwitsa kuti agogo athu ankakonda kudya mazira osaphika m’mimba yopanda kanthu. Zigawo zonse za mankhwalawa zimagayidwa ndi thupi la munthu kuti asangalale. Akatswiri ambiri a zakudya amalangiza yaiwisi dzira yolk kuteteza matenda a chitetezo cha m`thupi, chifukwa mu mankhwala pamodzi ndi choline zikuphatikizapo osiyanasiyana mchere mankhwala kupereka zoteteza ndi regenerative ntchito za thupi.

Mphamvu ya yolk ya dzira yaiwisi ndi yokwera kwambiri, kotero iwo omwe amakonda kulemera mopitirira muyeso akulimbikitsidwa kutenga mankhwalawa mu theka loyamba la tsiku. Ayenera kukhala tcheru kwambiri khalidwe la mankhwala. Pamene yolk imadyedwa mu mawonekedwe ake aiwisi, ndi bwino kuti musatenge mazira ku sitolo ndikusankhiratu wothandizira, khalidwe la mankhwala omwe mukutsimikiza. Kuti mupeze choline chokwanira m'thupi, muyenera kudya yolk yaiwisi imodzi patsiku.

2. Chiwindi cha ng'ombe

Momwemonso, chiwindi cha ng'ombe cholumwa chimakhala ndi choline kwambiri - mpaka 426 mg. Zamgululi zili ndi vitamini-mineral complex yapadera, yomwe imaphatikizapo zofunikira pazaumoyo wa anthu. Kuti thupi lizigwira ntchito bwino, munthu wamkulu ayenera kudya 250-400 magalamu a chiwindi pa sabata. Izi ndizokwanira kuti zilowetsedwe ndikupindulitsa thupi.

Chiwindi cha ng'ombe chochepa cha kalori chimakulolani kuti mugwiritse ntchito muzakudya. Kugwiritsiridwa ntchito kwa choline cholemera ichi, kumathandiza mu zowonda magazi. Chiwindi cha ng'ombe ndi diuretic - chimapangitsa kuti chikhale chofunikira kwambiri pantchito yamunthu pakuchepetsa thupi komanso kuchepetsa kutupa. Chiwindi cha ng'ombe, chimalepheretsa kukalamba msanga, chimathandizira kukhazikika, kukumbukira komanso kuyendetsa ubongo. Akatswiri pazakudya makamaka amazindikira kugwiritsa ntchito chiwindi cha ng'ombe kwa dongosolo lamanjenje lamunthu ndipo akulangizidwa kuti musaiwale kuphatikiza pazakudya zamtunduwu.

3. Nkhanu

Kuti shrimp ndi zakudya zathanzi, amadziwa zonse. Mu magalamu 100 a shrimp yophika muli ma calories 86 okha. Koma vitamini B4, chokoma ichi sichimachotsedwa - 80,9 mg ya choline imatipatsa shrimp ikagwiritsidwa ntchito. Amakhala ndi mavitamini ambiri ndi mchere wambiri, mapuloteni ndi mafuta acids, omwe ndi ofunikira pomanga minofu ndi kulimbikitsa mafupa.

Kafukufuku wasonyeza kuti anthu, nthawi zambiri amadya shrimp, amakhala ndi moyo wautali kuposa ena. Chotsatira choterocho chingapezeke ngati mumadya shrimp mu chakudya 2 kawiri pa sabata mu magawo ambiri. Mwambiri tisaiwale kuti zikuchokera pafupifupi onse nsomba amabwera ndi mkulu zili choline.

4. Mkaka (skimmed)

Mkaka wa skim uli ndi 16,4 mg wa choline. Ndizoposa zolimba. Kuphatikiza apo, mu magalamu 100 a mkaka wa skim muli pafupifupi 31 zopatsa mphamvu, zomwe ndizofunikira kwambiri pakuphatikizidwa kwa mankhwalawa muzakudya zilizonse. Kugwiritsa ntchito mkaka wosakanizidwa kumalimbitsa thupi ndi mchere ndi mavitamini omwe ali mmenemo kumathandiza kulimbikitsa chitetezo cha mthupi. Chotero mkaka mwangwiro optimizes kagayidwe, kumalimbitsa mtima dongosolo ndi fupa minofu. Chogulitsacho sichimataya katundu wake pokhudzana ndi chimanga, khofi kapena koko. Komanso, mkaka wa skim ndi wabwino kumwa limodzi ndi amayi oyamwitsa tiyi panthawi yoyamwitsa.

Pakuti yabwino mankhwala zotsatira wamkulu thupi ayenera kumwa 150-200 ga skim mkaka patsiku. Ana amene amapereka mkaka kokha ngati dokotala wapezeka "Obesity". Kukula kwathunthu kwa mwana kumafunikabe kugwiritsa ntchito mkaka wonse.

5. Tomato wouma

Zipatso za phwetekere - chinthu chachikulu pazakudya zilizonse. Njira yophika tomato, ndiyo kuyanika kwa dzuwa, imakhala ndi 98% ya mavitamini onse omwe ali mumasamba. Sikuti ndi zothandiza komanso zokoma kwambiri. Kuwonjezera zili vitamini B4 zouma tomato akadali 104,6 mg. Ndipo ndizo zambiri zomwe zimapangidwa kuchokera ku zomera.

Zamasamba zouma izi zimachepetsa kudzimbidwa, zimasunga kamvekedwe kabwino ka minofu ya mtima ndikukweza hemoglobin. Lycopin yomwe ili mu tomato wouma dzuwa, imachepetsa chiopsezo cha khansa. Izi ndizosungira thanzi! Kudya tsiku lililonse 15-20 magalamu a tomato zouma, mukhoza kwambiri kulimbitsa chitetezo cha m'thupi lanu ndi kudzikonza nokha wamakhalidwe kotunga mchere kwa zaka zambiri.

6. Pistachios

Pistachios ndi olemera mu chiwerengero chachikulu cha zigawo zathanzi. Kuphatikizika kwawo kwapadera kwa amino acid ndi zakudya zopatsa thanzi zimayika mtedzawu pamalo oyamba pazamasewera a othamanga. Pistachios ali ndi vitamini B4 wochuluka: 100 g ya mankhwala imakhala ndi 71.4 pa mg wa choline. Komabe, kukonda mtedza wa pistachio sikofunikira. Chifukwa cha kuchuluka kwa mafuta komanso mphamvu zambiri (642 kcal), mankhwalawa sangatchulidwe kuti ndi chakudya. Ndalama zomwe zingapindulitse thanzi ndi mtedza 7 patsiku.

Pistachios amathandizira kuthana ndi kupsinjika maganizo, kusokonezeka kwa mitsempha ndi kusokonezeka kwa maganizo, kupewa zotupa pakhungu ndikuthandizira thanzi la amuna. Pistachios imayenda bwino ndi saladi yopepuka yochokera ku maolivi.

7. Mtedza

Mtedza wina, womwe umakhala ndi choline wambiri ndi mtedza. 52.5 mg wa vitamini wotengedwa ndi mankhwala. Kuchuluka kwa mapuloteni mu mtedza kumathandiza kukula kwa minofu ya minofu. Kugwiritsa ntchito mtedza uwu pafupipafupi kumathandizira kukumbukira, kumakulitsa kuganiza komanso chidwi. Komabe, choleretic yabwino kwambiri iyi ili ndi mtengo wapamwamba wa calorific, chifukwa chake, kugwiritsa ntchito kwake kuyenera kuthandizidwa mosamala. Komanso, chiponde ndi allergen, choncho muyenera kusamala mukudya mtedza kapena Matupi odwala.

Zoonadi, zinthu zopanda pake zimakhala ndi zakudya zambiri kuposa zokazinga. Komabe, mu wachiwiri kuchuluka kwa antioxidants omwe amachepetsa kwambiri ukalamba. 5-7 mtedza tsiku adzabweretsa phindu thupi. Ndipo kugwiritsa ntchito kwawo mwadongosolo kumapereka zotsatira zabwino pakangotha ​​milungu iwiri yokha.

8. Burokoli

Broccoli adagonjetsa mitima ya anthu ambiri okonda zakudya zathanzi. Ma calorie otsika komanso kukoma kokoma kumapangitsa kuti mankhwalawa akhale ofunikira kwa iwo omwe akufuna kukhalabe ocheperako. Mu broccoli muli 40.1 mg wa choline, ndipo iyi ndi ina kuphatikiza Royal kabichi. Broccoli ndi beta-carotene kwambiri, vitamini ya unyamata komanso kukongola kuposa mbewu zina zamasamba. The mankhwala mosavuta digestible, ngakhale kuti ndi akhakula CHIKWANGWANI.

Mavitamini ambiri, zinthu, ma amino acid mu broccoli amathandizira kukhazikika kwa kagayidwe kachakudya m'thupi. Zoletsa pakugwiritsa ntchito broccoli muzakudya zili pafupi. Kupatulapo ndi njira yophikira - yokazinga. Sikoyenera kuti mwachangu kabichi ndikuwonjezera mafuta, chifukwa mankhwalawa amatha kutulutsa poizoni - ma carcinogens.

9. Ginger

Muzu wa ginger wonunkhira uli ndi zinthu zambiri zothandiza. Lili ndi 28.8 mg ya vitamini B4. Ginger amathandizira kagayidwe kachakudya komanso amalimbana ndi vuto la m'mimba, amachepetsa ziphuphu komanso amathandizira dongosolo lonse lamtima, amathandizira kukumbukira komanso amakhudza psycho-emotional level. Izi mankhwala dulls lingaliro la njala, kotero bwinobwino ntchito menyu kuonda.

Yaikulu yaiwisi mankhwala ndi bwino kuti ntchito. Kangapo patsiku kumwa tiyi 10 magalamu a ginger muzu ndikuwonjezera kuchokera 10 mpaka 35 magalamu mu casseroles nyama. Pogwiritsa ntchito moyenera, ginger idzabweretsa thupi m'masiku angapo: kukoka chithunzi, kusinthasintha kagayidwe, kumabweretsa khungu, tsitsi ndi misomali, kuchotsa kutopa kosatha.

10. Garlic

Garlic cloves ali 23.2 mg wa choline. Kwa mankhwala omwe amadyedwa pang'onopang'ono, ndi chiwerengero chachikulu. Garlic amateteza matenda aliwonse a virus, beriberi, khansa, matenda amtima ndi mitsempha yamagazi. Mwina mwayi wosatsutsika wa mankhwalawa ndikuti amawonda magazi. Izi zimapangitsa kuti pakhale kugwira ntchito bwino kwa dongosolo la mtima ndi chamoyo chonse. Katundu uyu wa adyo ali ndi zotsatira zabwino pa kuthamanga kwa magazi, normalizing izo. Komanso kugwiritsa ntchito adyo nthawi zonse kumatha kuthetsa mutu waching'alang'ala.

Pofuna kupewa ndikulimbikitsidwa kudya 2-3 cloves wa adyo chakudya chamasana. Chida ichi chokhala ndi choline chochuluka ndiye mtsogoleri wanthawi zonse pakati pamankhwala odzitetezera. Garlic kwenikweni sasintha katundu wake, pansi pa kutentha mankhwala. Kotero izo zikhoza kuwonjezeredwa ku mbale iliyonse yokonzedwa.

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