Manyan abinci 10 mafi girma a cikin bitamin B4 (choline)

Choline ko bitamin B4 - abu ne wanda zai iya samarwa a jiki. Choline yana rage matakin cholesterol a cikin jini, yana karfafa kwayaye kuma yana aiki a matsayin mai maganin antidepressant mai kyau. Babban fa'idar bitamin B4 ga jiki shine yana bada rigakafin tsakuwa. Wannan dukiyar tana tantance sunan, saboda a cikin choline na Greek ana fassara shi da "bile".

Abun buƙata na yau da kullun don choline ya bambanta da shekaru. Fiye da tsofaffi, B4 sun fi cancanta ga jikinsa. Idan yawanci jarirai kusan zafin jiki yakai kimanin MG 70, mutane sama da shekaru 18 suna buƙatar 500 MG na choline a rana. Kuma mata masu ciki suna buƙatar kusan bitamin 700 na bitamin.

Mutanen da suke sha'awar rayuwa mai kyau da ingantaccen abinci mai gina jiki, kun san cewa abincin da ke ɗauke da choline motar asibiti ce don ɗaukar hoto mai kyau. Suna ƙunshe carnitine, wanda ke haifar da metabolism na yau da kullun na mai, don haka ya rage nauyi.

Abin da ake buƙata har yanzu bitamin B4:

• yana hanzarta sabunta nama na hanta bayan tasirin barasa da kwayoyi
• yana ƙarfafa ƙwayar zuciya
• tasiri mai kyau akan ingancin tsarin juyayi kuma yana aiwatar da kiyaye rigakafin cutar Alzheimer's
• yana daidaita sukarin jini kuma yana taimakawa wajen sarrafa insulin a cikin ciwon suga
• yana inganta aikin prostate lafiya kuma yana motsa karfin maniyyi
• inganta ƙwaƙwalwar ajiya na gajeren lokaci

DUK GAME DA JIMA'I: ta ina za a fara

Manyan abinci 10 masu arziki a cikin bitamin B4

Abinci mai arziki a cikin bitamin B4, ba kadan ba. Mun tattara muku manyan samfuran 10 tare da babban abun ciki na choline.

1. Kwai gwaiduwa

Mafi yawan adadin choline da ke cikin ɗanyen gwaiduwa - yana da kimanin 683 MG. Ba abin mamaki ba ne kakanninmu suka yi ta cin ɗanyen ƙwai a kan komai a ciki. Dukkanin kayan wannan kayan jikin mutum yana narkar dasu don yin murna. Yawancin masu ilimin abinci mai gina jiki suna ba da shawarar ɗanyen gwaiduwar kwai a rigakafin cututtuka na tsarin garkuwar jiki, saboda a cikin samfurin tare da choline ya haɗa da kewayon mahaɗan ma'adanai waɗanda ke ba da kariya da ayyukan sabunta jiki.

Theimar makamashi na gwaiduwa na ɗanyen kwai ya cika girma, saboda haka waɗanda suka karkata zuwa nauyi, ana ba da shawarar ɗaukar samfurin a farkon rabin yini. Yakamata ya mai da hankali sosai ga ingancin samfurin. Yayinda gwaiduwa ta cinye a cikin danyenta, zai fi kyau kar a dauki kwai zuwa shagon sannan a zabi mai sayarwa, ingancin samfurin wanda ka tabbatar. Don samun wadataccen jiki na choline, kana buƙatar cin ɗanyen gwaiduwa guda ɗaya a rana.

2. Hantar naman sa

A cikin kwatankwacin, hanta naman alade ya ƙunshi mafi yawan choline - har zuwa 426 MG. na Samfurin yana da cikakken hadadden bitamin-ma'adinai, wanda ya haɗa da mahimmanci ga abubuwan lafiyar ɗan adam. Don ingantaccen aiki na jiki babba ya cinye gram 250-400 na hanta a mako. Wannan ya isa ya zama cikakke don tunawa da fa'ida ga jiki.

Liverarancin naman kaza naman sa yana ba ka damar amfani da shi a cikin abinci. Yin amfani da wannan mawadata a cikin choline, yana taimaka wajan rage jini. Naman sa hanta yana kamuwa ne - yana sanya shi kusan babu makawa ga aikin mutum akan ragin nauyi da rage kumburi. Naman sa hanta, yana hana tsufa da wuri, yana inganta natsuwa, ƙwaƙwalwar ajiya da motsa kwakwalwa. Masana kan abinci mai gina jiki musamman lura da amfani da hanta na naman sa ga tsarin juyayi na mutum kuma an shawarce su kar su manta da sakawa a cikin menu na wannan samfurin.

3. Gorfe

Wannan shrimp shine abinci mai lafiya, sun san komai. A cikin gram 100 na dafaffiyar shrimp ya ƙunshi adadin kuzari 86 kawai. Amma bitamin B4, wannan abincin ba a hana shi ba - 80,9 MG na choline ba mu shrimp lokacin da ake amfani da su. Sun ƙunshi yawancin bitamin da mahaɗan ma'adinai, sunadarai da acid mai ƙanshi, waɗanda suke da mahimmanci don gina ƙwayar tsoka da ƙarfafa ƙasusuwa.

Nazarin ya nuna cewa mutane, galibi suna cin abinci a cikin jatan lande, suna rayuwa fiye da sauran. Irin wannan sakamakon ana iya samun shi idan kuna cin jatan lande a cikin abinci sau 2 a mako a matsakaita. Gabaɗaya ya kamata a lura cewa a cikin kusan dukkanin abincin teku yana zuwa da babban abun ciki na choline.

4. Madara (skimmed)

Madarar madara ta ƙunshi 16,4 MG na choline. Ya fi karfin ƙarfi. Bugu da ƙari, a cikin gram 100 na madara mai ƙyalƙyali ya ƙunshi kusan adadin kuzari 31, wanda shine muhimmin mahimmanci don haɗa wannan samfurin a kusan kowane irin abinci. Amfani da madara mara kyau yana wadatar da jiki da ma'adanai da bitamin da ke ciki yana taimakawa ƙarfafa rigakafi. Irin wannan madara yana inganta yanayin motsa jiki sosai, yana ƙarfafa tsarin zuciya da jijiyoyin jiki da ƙashi. Samfurin baya rasa kaddarorin sa dangane da hatsi, kofi ko koko. Hakanan, madara madara tana da kyau a ci tare da uwaye masu shayi yayin shayarwa.

Don mafi kyawun tasirin samfuri akan jikin manya ya sha 150-200 g na madara mai ƙwanƙwasa kowace rana. Yaran da ke ba madara kawai idan likita ya gano “Kiba”. Cikakken ci gaba na ƙarami har yanzu yana buƙatar yin amfani da madara cikakke.

5. Bishiyar tumatir

'Ya'yan itãcen tumatir - babban samfurin ga kowane rage cin abinci. Hanyar dafa tumatir, wato bushewar rana, tana riƙe da kashi 98% na duk bitamin da ke cikin kayan lambu. Ba wai kawai yana da amfani ba amma har da daɗi sosai. Bayan abubuwan da ke cikin bitamin B4 busasshen tumatir har yanzu 104,6 MG. Kuma wannan yana da yawa don samfurin asalin shuka.

Wannan busasshen kayan lambu yana magance maƙarƙashiya, yana kiyaye sautin ƙwayar tsoka kuma yana ɗaga haemoglobin. Lycopin dauke da busassun tumatir a rana, yana rage barazanar kamuwa da cutar kansa. Wannan samfurin shine gidan kiwon lafiya! Cin gram 15-20 na busasshiyar tumatir a kowace rana, zaka iya inganta garkuwar jikinka sosai da kuma tsarawa kanka wadataccen ma'adanai na tsawon shekaru.

6. Pistachios

Pistachios suna da wadataccen adadi mai yawa na kayan haɗin lafiya. Abubuwan haɗin amino acid ɗinsu na musamman da ƙimar abinci mai gina jiki ya sanya waɗannan kwayoyi a farkon wuri a cikin menu na yan wasa. Pistachios suna da wadataccen bitamin B4: 100 g na samfurin ya ƙunshi 71.4 a kowace MG na choline. Koyaya, mahimmancin kwayoyi na pistachio ba lallai bane. Saboda yawan kitsen mai kuma mai darajar kuzari (642 kcal), ba za'a iya kiran samfurin abinci ba. Adadin da zai amfani lafiyar shine kwaya 7 a rana.

Pistachios yana taimakawa don jimre wa baƙin ciki, neuroses da rikicewar tunani, rigakafin fatar fata da tallafawa lafiyar maza. Pistachios suna tafiya da kyau tare da salatin haske akan man zaitun.

7. Gyada

Wani goro, wanda ke alfahari da babban abun cikin choline shine gyada. 52.5 MG na bitamin yana sha tare da samfurin. Adadi mai yawa na furotin a gyada yana taimakawa ci gaban tsoka. Amfani da wannan kwaya a kai a kai na inganta ƙwaƙwalwar ajiya, yana haɓaka tunani da kulawa mai mahimmanci. Koyaya, wannan kyakkyawan samfurin choleretic yana da ƙimar calolori mai girma, sabili da haka, yakamata ayi amfani da shi a hankali. Bugu da kari, gyada wani abu ne mai illa, don haka ya kamata ka kiyaye yayin shan goro ko masu cutar Allergy.

Tabbas, danyen mai ya hada da abubuwan gina jiki fiye da soyayyen. Koyaya, a cikin mafi girma na biyu na antioxidants wanda ke rage jinkirin tsarin tsufa. Kwayoyi 5-7 a rana zasu kawo amfani ga jiki kawai. Kuma amfani da su na yau da kullun zai ba da sakamako mai kyau bayan makonni 2 kawai.

8. Brokoli

Broccoli ya lashe zukatan yawancin masu son abinci lafiya. Ƙananan kalori da ɗanɗano mai daɗi suna sa wannan samfurin ba makawa ga waɗanda suke so su riƙe adadi kaɗan. A cikin broccoli ya ƙunshi zuwa 40.1 MG na choline, kuma wannan wani ƙari ne da kabeji na sarauta. Broccoli ya fi beta-carotene, bitamin na matasa da kyau fiye da sauran kayan amfanin gona. Samfurin yana da sauƙin narkewa, duk da cewa fiber ne mai kauri.

Yawan adadin bitamin, abubuwa, amino acid a cikin broccoli suna taimakawa daidaita daidaitattun tsarin rayuwa cikin jiki. Untatawa kan amfani da broccoli a cikin abinci sun kusan zuwa. Banda shine hanyar dafa abinci - soyawa. Ba lallai ba ne a soya kabeji tare da ƙari mai, saboda magani na iya sakin abubuwa masu guba - carcinogens.

9. Gyada

Tushen ginger mai ƙanshi yana da kaddarori masu amfani da yawa. Ya ƙunshi 28.8 MG na bitamin B4. Ginger yana haɓaka narkewar abinci kuma yana yaƙi da rikice-rikicen ƙwayar gastro-intestinal, yana sauƙaƙa kuraje kuma yana tallafawa duk tsarin jijiyoyin jini, yana inganta ƙwaƙwalwar ajiya kuma yana shafar matakin psycho-motsin rai. Wannan samfurin yana rage ma'anar yunwa, don haka anyi amfani dashi cikin menu na rage nauyi.

Yawancin albarkatun ƙasa sun fi kyau kada a yi amfani da shi. Sau da yawa sau kaɗan a rana don shan shayi gram 10 na tushen ginger kuma ƙara daga gram 10 zuwa 35 a cikin kaskon nama. Tare da amfani mai kyau, ginger zai kawo jiki cikin sautin a cikin 'yan kwanaki: cire adadi, daidaita daidaituwa, zai haifar da fata, gashi da ƙusoshi, kore gajiya mai ɗorewa.

10. Tafarnuwa

Kwayoyin tafarnuwa sun ƙunshi 23.2 MG na choline. Don samfurin da ake cinyewa a cikin adadi kaɗan, adadi ne mai mahimmanci. Tafarnuwa tana aiwatar da rigakafin kowace cuta ta ƙwayoyin cuta, beriberi, kansa, cututtukan zuciya da jijiyoyin jini. Wataƙila fa'idodin da ba za a iya musantawa ba na wannan samfurin shi ne cewa yana ɗiba jini. Wannan yana ba da damar aikin lafiya na tsarin zuciya da ɗaukacin kwayar halitta. Wannan dukiyar tafarnuwa tana da tasiri mai tasiri akan hawan jini, yana daidaita ta. Hakanan amfani da tafarnuwa koyaushe na iya sauƙaƙe cutar ƙaura.

Don rigakafin ana bada shawara a ci tafarnuwa 2-3 na tafarnuwa don cin abincin rana. Wannan samfurin tare da babban abun ciki na choline shine cikakken jagora a cikin magungunan rigakafin. Tafarnuwa kusan ba ya canza kaddarorinta, ya sha magani mai zafi. Don haka ana iya ƙara shi a kowane irin tasa.

Dubi kuma:

• Manyan abinci 10 mafi girma a cikin magnesium
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• Manyan abinci 10 da ke cike da bitamin A