Nyob rau hauv lub ntiaj teb niaj hnub nrawm nrawm, kev ua tiav qhov siab tshaj plaws ntawm kev puas siab puas ntsws tau dhau los ua qhov tseem ceeb. Txawm hais tias koj yog ib tus tub ntxhais kawm cramming rau kev xeem, tus kws tshaj lij nrhiav kom muaj peev xwm ua tau zoo, lossis cov neeg laus saib xyuas kev paub txog kev txawj ntse, qhov kev tshawb nrhiav rau kev paub txog kev txawj ntse yog universal.
Choline yog ib qho tseem ceeb cov khoom noj uas ua lub luag haujlwm tseem ceeb hauv ntau yam kev ua haujlwm lom neeg hauv lub cev. Txawm hais tias qhov tseem ceeb ntawm choline, ntau tus neeg tseem tsis paub tias nws yog dab tsi thiab nws yuav pab tau lawv li cas.
Choline yog cov dej-soluble as-ham uas belongs rau B vitamin tsev neeg tab sis tsis tsim nyog raws li ib tug tiag tiag vitamin. Nws tshwm sim nyob rau hauv ntau yam khoom noj xws li qe, siab, ntses, taum pauv thiab txiv laum huab xeeb. Tsis tas li ntawd, nws kuj tseem tuaj yeem ua rau me me los ntawm lub siab.
Choline lub luag haujlwm tseem ceeb hauv lub cev yog ua ntej rau kev sib txuas ntawm cov neurotransmitter tseem ceeb acetylcholine. Acetylcholine plays lub luag haujlwm tseem ceeb hauv kev ua haujlwm ntawm lub hauv nruab nrab paj hlwb, nrog rau kev nco, kev tswj cov leeg, thiab tag nrho kev paub txog kev ua haujlwm.
Ntxiv rau nws lub luag haujlwm hauv neurotransmitter synthesis, choline plays lub luag haujlwm tseem ceeb hauv lwm cov txheej txheem physiological. Nws yog ib qho tseem ceeb ntawm cov cell membranes thiab pab tswj lawv txoj kev ncaj ncees thiab cov qauv. Choline kuj tseem txhawb kev tsim cov phosphatidylcholine, ib feem tseem ceeb ntawm lipoproteins uas thauj cov rog hauv cov ntshav.
Txawm hais tias choline tshwm sim nyob rau hauv ntau yam khoom noj, qee tus neeg yuav muaj kev xav tau ntau dua vim muaj kev noj qab haus huv tshwj xeeb lossis cov caj ces. Piv txwv li, cov neeg tsis noj nqaij thiab vegans yuav muaj teeb meem ua tau raws li lawv cov kev xav tau choline vim tias cov nroj tsuag feem ntau muaj choline tsawg.
Ua ntej, choline yog ib qho khoom noj tsim nyog rau kev tsim cov acetylcholine, ib qho neurotransmitter lub luag haujlwm rau ntau lub hlwb ua haujlwm, nrog rau kev nco, kev paub, thiab kev tswj cov leeg. Yog tias tsis muaj cov choline txaus, peb lub hlwb lub peev xwm los xa cov cim qhia tau zoo tuaj yeem ua rau muaj kev cuam tshuam, ua rau muaj kev cuam tshuam kev paub thiab kev nco nyuaj.
Ntau qhov kev tshawb fawb tau txuas nrog kev noj choline kom txhim kho kev txawj ntse. Ib txoj kev tshawb fawb luam tawm nyob rau hauv American Journal of Clinical Nutrition pom tias cov poj niam cev xeeb tub uas noj ntau choline thaum lub sij hawm peb lub hlis twg muaj cov me nyuam muaj peev xwm txawj ntse, nrog rau kev nco zoo dua thiab kev xav. Lwm txoj kev tshawb fawb luam tawm nyob rau hauv Phau Ntawv Xov Xwm ntawm International Neuropsychological Society pom tias choline supplementation rau cov neeg laus txhim kho kev hais lus thiab pom kev nco.
Ntxiv rau nws lub luag haujlwm hauv lub hlwb kev loj hlob thiab kev paub txog kev ua haujlwm, choline tau txuas rau ntau yam ntawm lwm yam txiaj ntsig kev noj qab haus huv. Nws pab tswj lub siab noj qab haus huv los ntawm kev tiv thaiv cov rog rog thiab txhawb kev ua haujlwm zoo ntawm cov roj cholesterol thiab co toxins hauv daim siab. Choline kuj tseem ua lub luag haujlwm hauv kev tswj kev mob hauv lub cev, qhov tshwm sim hauv ntau yam kab mob xws li kab mob plawv, ntshav qab zib thiab Alzheimer's disease.
Cov khoom noj ntawm choline muaj xws li qe, siab, cws, thiab ntses salmon. Txawm li cas los xij, txawm tias qhov tseem ceeb ntawm choline, cov kev tshawb fawb pom tau tias qhov nruab nrab choline tau txais qis dua qib pom zoo. Lub National Institutes of Health (NIH) tau hais tias qhov pom zoo noj choline txhua hnub rau cov neeg laus feem ntau yog 550 mg rau cov txiv neej thiab 425 mg rau cov poj niam.
Txawm hais tias choline tshwm sim nyob rau hauv ntau yam khoom noj, qee tus neeg yuav muaj teeb meem ua tau raws li lawv cov kev xav tau niaj hnub. Hauv qhov no, cov tshuaj choline tuaj yeem yog qhov tseem ceeb ntxiv rau lawv cov khoom noj. Cov tshuaj ntxiv muab txoj hauv kev yooj yim los xyuas kom pom cov choline kom tsawg, tshwj xeeb tshaj yog rau cov tib neeg uas muaj qee yam kev txwv kev noj haus lossis kev nyiam.
◆Choline Bitartrate
Choline bitartrate, daim ntawv tseem ceeb ntawm choline, yog kev sib xyaw ntawm cov khoom noj tseem ceeb choline thiab cov ntsev ntuj hu ua bitartrate. Los ntawm kev txhim kho kev nco thiab kev xav kom txhawb lub siab kev noj qab haus huv thiab kev loj hlob ntawm fetus, choline bitartrate Alkali muaj ntau yam txiaj ntsig.
◆Phosphatidylcholine
Phosphatidylcholine yog ib qho tseem ceeb ntawm cov cell membranes thiab ua lub luag haujlwm tseem ceeb hauv ntau yam txheej txheem lom neeg. Nws belongs rau ib chav kawm ntawm phospholipids hu ua phosphatidyls, uas yog lub tsev tseem ceeb ntawm cov cell membranes.
Phosphatidylcholine muaj ob fatty acids, glycerol molecule, ib pawg phosphate thiab choline molecule. Choline yog ib qho tseem ceeb rau kev tsim cov phosphatidylcholine hauv lub cev. Nws tuaj yeem tau txais los ntawm kev noj zaub mov lossis tsim los ntawm methionine hauv daim siab.
Phosphatidylcholines ua ntau lub luag haujlwm hauv lub cev. Nws muaj ntau yam txiaj ntsig zoo, los ntawm kev tswj xyuas cov cell membrane kom txhawb lub hlwb kev noj qab haus huv, lub siab ua haujlwm, thiab kev noj qab haus huv ntawm lub plawv. Thaum nws tuaj yeem tau los ntawm kev noj zaub mov, cov tshuaj ntxiv yog nrov rau lawv cov hom phiaj siv.
◆Choline dihydrogen citrate
Dihydrocholine Citrate, tseem hu ua Choline Citrate lossis Citicoline, yog muab los ntawm kev sib xyaw ntawm Choline thiab Citrate, ob qho tseem ceeb hauv tib neeg lub cev.
Nws kuj yog ib qho dej-soluble compound uas tshwm sim hauv cov khoom noj xws li qe, siab, thiab txiv laum huab xeeb. Nws kuj tseem muaj nyob rau hauv kev noj zaub mov ntxiv hauv cov tshuaj ntsiav lossis daim ntawv hmoov.
Kev sib xyaw ntawm choline thiab citrate hauv Choline Citrate muab ntau yam txiaj ntsig kev noj qab haus huv. Ib qho txiaj ntsig tseem ceeb yog nws qhov cuam tshuam zoo rau lub hlwb ua haujlwm thiab kev paub txog kev noj qab haus huv.
Tsis tas li ntawd, Dihydrocholine Citrate txhawb lub siab noj qab haus huv. Choline yog qhov tseem ceeb rau kev ua haujlwm zoo ntawm daim siab vim nws lub luag haujlwm hauv cov roj metabolism hauv cov rog thiab thauj cov rog los ntawm daim siab.
CDP-choline, tseem hu ua Citicoline, yog ib qho tshwm sim tshwm sim hauv txhua lub cell hauv lub cev. Nws plays lub luag haujlwm tseem ceeb hauv kev sib txuas thiab kev saib xyuas ntawm cov cell membranes, tshwj xeeb tshaj yog nyob rau hauv lub hlwb. Qhov kev sib xyaw tseem ceeb no koom nrog ntau cov txheej txheem physiological, ua rau nws yog ib qho tseem ceeb hauv lub hlwb kev noj qab haus huv thiab kev ua haujlwm.
CDP-choline yog cais raws li cov tshuaj nootropic - ib yam khoom paub los txhim kho kev txawj ntse, nco thiab kev kawm. Nws yog ib qho khoom noj muaj txiaj ntsig uas tau kawm ntau ntxiv rau nws cov txiaj ntsig zoo rau lub hlwb kev noj qab haus huv, tshwj xeeb tshaj yog muaj hnub nyoog txog kev paub txog kev poob qis thiab cov kab mob neurodegenerative.
◆Alpha GPC(Alpha-glycerophosphocholine)
Alpha GPC, luv luv rau Alpha-Glycerophosphocholine, yog lub ntuj choline compound pom hauv peb lub hlwb thiab hauv qee yam khoom noj. Nws yog ib qho precursor rau acetylcholine, ib qho tseem ceeb neurotransmitter koom nrog ntau yam kev txawj ntse, nrog rau kev nco, kev kawm, thiab kev mloog. Los ntawm kev nce qib acetylcholine hauv lub hlwb, Alpha GPC ntseeg tau tias muaj txiaj ntsig zoo rau kev txawj ntse.
Ib qho ntawm cov laj thawj tseem ceeb uas tib neeg tig mus rau Alpha GPC yog nws lub peev xwm los txhim kho kev nco thiab kev kawm. Ntau cov kev tshawb fawb tau pom tias kev ntxiv nrog Alpha GPC tuaj yeem txhim kho kev nco thiab rov qab. Hauv kev sim tshuaj ntsuam xyuas luam tawm hauv phau ntawv Journal Clinical Therapeutics, cov kws tshawb fawb pom tias Alpha GPC tau txhim kho kev nco thiab kev txawj ntse hauv cov neeg mob Alzheimer's disease. Cov txiaj ntsig zoo sib xws ntawm kev nco tau pom hauv cov tib neeg noj qab haus huv.
◆Lecithin
Lecithin yog ib yam khoom uas tseem ceeb hauv peb lub cev thiab hauv ntau yam lag luam. Nws muaj nyob rau hauv ntau yam khoom noj thiab kuj yog tsim los ntawm tib neeg lub cev. Nws yog ib yam khoom muaj roj uas muaj nyob hauv ib pawg ntawm cov tshuaj hu ua phospholipids. Lecithin plays lub luag haujlwm tseem ceeb hauv cellular functions, tshwj xeeb tshaj yog nyob rau hauv cell membranes.
Lub cell membrane ua raws li lub cell tiv thaiv barrier, tswj cov ndlwg ntawm as-ham thiab pov tseg rau hauv thiab tawm ntawm lub cell. Lecithin pab tswj kev ncaj ncees ntawm cov membranes los ntawm kev muab kev txhawb nqa thiab ua kom lawv cov dej ntws. Nws kuj pab txhawb kev sib txuas lus zoo ntawm cov hlwb, tso cai rau lawv xa thiab tau txais cov cim qhia tau zoo.
Ib qho ntawm cov ntsiab lus tseem ceeb ntawm lecithin hauv peb cov zaub mov yog tsiaj thiab cov zaub mov cog. Cov kab mob hauv nruab nrog cev xws li qe qe thiab daim siab yog nplua nuj nyob rau hauv lecithin. Lwm qhov chaw muaj xws li taum pauv, noob paj noob hlis, hom qoob mog, txiv laum huab xeeb, thiab qee yam zaub. Tsis tas li ntawd, lecithin muaj nyob rau hauv kev noj haus ntxiv hauv granule lossis capsule daim ntawv.
Choline lub luag haujlwm hauv lub cev:
Choline yog ib qho tseem ceeb cov zaub mov uas pab nyob rau hauv lub synthesis ntawm phospholipids, uas yog ib qho tseem ceeb rau cell qauv thiab kev ua hauj lwm. Nws kuj pab rau kev tsim cov acetylcholine, ib qho neurotransmitter lub luag haujlwm txhawb kev noj qab haus huv lub hlwb, nco, thiab tswj cov leeg. Tsis tas li ntawd, choline pab txo qhov mob, tiv thaiv lub siab puas tsuaj thiab txhawb kev noj qab haus huv metabolism.
Choline hauv cov khoom noj:
Kev noj zaub mov kom zoo tuaj yeem muab choline los ntawm ntau yam khoom noj. Qe, daim siab, ntses salmon, nqaij nyuj, broccoli, txiv laum huab xeeb thiab taum pauv yog cov nplua nuj ntawm choline. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias tus nqi ntawm choline hauv cov khoom noj yuav txawv, thiab txoj kev ua noj yuav cuam tshuam rau nws qhov muaj. Piv txwv li, cov qe tawv tawv tuaj yeem txo lawv cov ntsiab lus choline txog li 20%. Yog li ntawd, cov txheej txheem ua noj uas khaws cov ntsiab lus choline ntawm cov khoom noj yuav tsum tau txiav txim siab.
Tsis tas li ntawd, choline feem ntau muaj nyob rau hauv fortifiers ntawm qee cov khoom nplej, xws li qhob cij thiab cereals. Qhov kev tiv thaiv no pab ua kom muaj choline nyob rau hauv cov neeg uas muaj cov khoom siv ntuj tsim los yog ua raws li cov kev txwv tshwj xeeb.
Choline Supplements:
Cov tshuaj choline tau dhau los ua neeg nyiam vim lawv qhov yooj yim thiab yooj yim ntawm kev ua kom txaus txaus. Ntau hom choline muaj nyob rau hauv cov tshuaj, suav nrog choline bitartrate, choline chloride, thiab citicoline. Cov tshuaj no yog tsim los kaw qhov sib txawv ntawm kev noj haus thiab kev pom zoo noj choline txhua hnub (550 mg rau cov txiv neej thiab 425 mg rau cov poj niam).
Cov khoom noj muaj txiaj ntsig tshwj xeeb rau cov tib neeg ua raws li qee yam kev noj haus, xws li cov neeg tsis noj nqaij lossis cov neeg uas muaj teeb meem tau txais cov khoom noj uas muaj choline. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tau sab laj nrog kws kho mob ua ntej pib cov txheej txheem ntxiv tshiab kom ntseeg tau tias nws ua tau raws li koj cov hom phiaj kev noj qab haus huv thiab kev xav tau.
Khoom noj khoom haus thiab tshuaj ntxiv: Ua qhov kev xaiv zoo tshaj plaws
Thaum cov tshuaj ntxiv tuaj yeem muab txoj hauv kev yooj yim kom tau raws li koj cov kev xav tau choline, nws yog ib qho tseem ceeb uas yuav tsum tau ua kom muaj kev noj qab haus huv thiab ntau yam. Choline tau txais los ntawm cov khoom noj khoom haus tau ntim nrog lwm cov as-ham tseem ceeb thiab cov tebchaw uas ua haujlwm sib koom ua ke los txhawb kev noj qab haus huv tag nrho.
Qhov zoo tshaj plaws, tsom mus rau kev koom nrog cov khoom noj muaj choline hauv koj cov zaub mov. Xws li cov qe, daim siab, ntses, thiab nplooj zaub ntsuab, nrog rau ntau yam txiv hmab txiv ntoo, zaub, nplej tag nrho, thiab lean proteins yuav pab kom koj tau txais choline txaus.
Choline yog cov khoom noj tseem ceeb uas paub txog nws lub luag haujlwm tseem ceeb hauv kev paub txog kev ua haujlwm, kev nco tsim thiab tag nrho lub hlwb kev noj qab haus huv. Nws yog cais raws li dej-soluble vitamin-zoo li compound uas yog ib txwm ua nyob rau hauv daim siab, tab sis kuj yuav tau los ntawm cov khoom noj. Nws ua lub luag haujlwm tseem ceeb hauv kev sib txuas ntawm acetylcholine, neurotransmitter lub luag haujlwm rau ntau yam kev paub, suav nrog kev mloog, kev kawm thiab kev nco.
▲Lub luag haujlwm ntawm Choline hauv Nootropic Stack
Thaum nws los txhim kho kev txawj ntse, ntau tus neeg tig mus rau nootropic ua ke - kev sib txuas ntawm cov sib txuas sib txawv tsim los ua kom lub hlwb ua haujlwm zoo. Cov pawg no feem ntau muaj choline vim lawv cov khoom cholinergic. Los ntawm kev muab lub paj hlwb nrog cov khoom txaus ntawm choline, cov neeg siv nootropic tsom kom ua kom cov khoom siv ntau tshaj plaws thiab tso tawm ntawm acetylcholine, yog li txhim kho lawv cov kev txawj ntse.
▲Choline thiab Nootropic Synergy
Lub xub ntiag ntawm choline nyob rau hauv nootropics tau pom los txhim kho cov teebmeem ntawm lwm yam kev txawj ntse-txhim kho cov tebchaw. Piv txwv li, ua ke choline nrog racemics (ib chav kawm ntawm nootropics) tuaj yeem muab cov txiaj ntsig zoo vim tias racemics nce lub hlwb xav tau acetylcholine. Los ntawm kev ua kom muaj kev txaus siab ntawm acetylcholine nrog choline supplementation, cov neeg sib tw no tuaj yeem siv lawv cov txiaj ntsig kev paub tag nrho.
Aline tau nthuav tawm nws lub peev xwm los ntawm cov neeg ua yeeb yam, cho tiv thaiv cov kev mob tshwm sim feem ntau cuam tshuam nrog qee yam nootropics, xws li mob taub hau lossis lub hlwb pos huab. Los ntawm kev ntxiv choline qib, cov neeg siv yuav muaj kev smoother, kev txawj ntse ntxiv thiab tshem tawm cov kev mob tshwm sim tsis zoo.
Q: Dab tsi yog qee qhov khoom noj zoo ntawm choline?
A: Choline tuaj yeem pom nyob rau hauv ntau yam khoom noj xws li qe, siab, ntses, nqaij qaib, thiab qee yam txiv ntoo thiab zaub. Nrog rau cov zaub mov no hauv koj cov zaub mov tuaj yeem pab ua kom tau raws li koj qhov kev xav tau ntawm choline txhua hnub.
Q: Kuv puas tuaj yeem tau txais choline txaus los ntawm kuv cov khoom noj ib leeg?
A: Nws muaj peev xwm kom tau txais choline txaus los ntawm kev noj zaub mov zoo uas suav nrog cov khoom noj muaj choline. Txawm li cas los xij, qee tus neeg yuav muaj kev xav tau ntau ntxiv lossis txwv tsis pub nkag mus rau cov khoom noj uas muaj choline, ua kom cov khoom noj ntxiv.
Kev lees paub: Kab lus no yog siv rau cov ntaub ntawv xov xwm nkaus xwb thiab yuav tsum tsis txhob suav hais tias yog cov lus qhia kho mob. Nco ntsoov sab laj nrog kws kho mob ua ntej siv cov tshuaj los yog hloov koj cov kev kho mob.
Post lub sij hawm: Aug-18-2023
