Akamaro ka vitamini B4

Mu kwita amazina za vitamin hagiye hakoreshwa inyuguti arizo A, B, C, D E na K. Hagati ya E na K harimo izindi nyuguti nka F, G, H n’izindi. Izi ntizibagiranye ahubwo bagendaga babona ko hari bimwe zihuriyeho nuko bazikubira mu itisinda rya B uhereye kuri B1 kugeza kuri B12. Gusa nyuma naho habonetse ko muri iri tsinda harimo ibidakwiye kwitwa vitamin nuko bigenda bikurwamo niyo mpamvu utabona vitamin B4, B10… muri ibi byahoze rero ari vitamin B niho dusanga choline. Iyi choline mbere ikaba yaritwaga vitamin B4, nyamara yaje gukurwa mu itsinda rya za vitamin gusa ikaba ifite umwihariko wayo mu kugirira akamaro umubiri nkuko tugiye kubibona muri iyi nkuru.

Akamaro

Nubwo bamwe bajya bayitiranya n’umunyungugu ariko siko biri ahubwo yo nkuko hejuru tubibonye ni intungamubiri yahoze mu itsinda rya vitamin B gusa yaje gukurwamo kuko umubiri ubasha kuyikorera niyo utayikura mu byo urya. Mu mubiri w’umuntu ikaba ikorerwa mu mwijima.

Iyi choline ikaba ifitiye umubiri akamaro kanyuranye.

• Ni ingenzi mu ikorwa ry’ubwonko no gukura kwabwo
• Ifasha umubiri mu gukoresha neza ingufu zawo no kwisana ku kigero gikwiye
• Igatuma kandi umubiri ubasha gukora ingufu uzivanye mu byo wariye
• Ikenerwa mu gukora neza k’uturemangingo fatizo tw’umubiri wose muri rusange
• Yifashishwa mu gutwara ibinure biva mu mwijima
• Igira uruhare mu itunganywa rya vitamin B9 na B12

Gusa nubwo umubiri ubasha kuyikora ariko ntuyikora ku gipimo gihagije kandi hari abayikenera kurenza abandi bityo hari ababa bafite ibyago byo kugaragaza ibimenyetso byuko mu mubiri wabo harimo choline nkeya.

Abagira ibyago byo kuyibura

Ugira ibyago byo kubura choline iyo udafungura ibyokurya ibonekamo cyangwa umubiri wawe ukaba ukeneye irenze iyo winjiza.

Abagira ikibazo cyo kuba bayibura kurenza abandi harimo:

• Abatarya ibikomoka ku matungo kuko ariho iboneka ku bwinshi
• Abakora siporo yo kwiruka cyane cyane abiruka intera ndende nka malathon cyangwa igice cyayo kuko batakaza byinshi muri kwa kwiruka
• Abanywa inzoga nyinshi kuko zituma umwijima wabo utabasha gukora choline kandi nawo wunganira iyituruka mu byo turya

Ibimenyetso byo kuyibura

Kubura cyangwa kugabanyuka kwa choline mu mubiri birangwa n’ibimenyetso bikurikira:

• Kubura ingufu mu mubiri
• Kunanirwa gukoresha ubwonko bwibutsa no kutabasha kwita ku kintu (focusing)
• Kudakorwa kwa acetylcholine kandi niyo yakarinze umubiri ibi tuvuze hejuru, ikaba itakorwa hatari choline
• Kubura ibitotsi
• Igipimo cya cholesterol kiri hejuru
• Ikibazo ku mikaya n’uturandaryi
• Iyo bikabije ushobora kurwara umwijima kuko biba biwusaba gukora cyane ngo ubone choline ihagije

Amafunguro abonekamo choline

Choline abagabo bakenera nyinshi kurenza abagore kuko abagabo bakenera 550mg zayo ku munsi naho abagore bagakenera 425mg.

Amafunguro ibonekamo cyane harimo:

• Amagi
• Inzuzi z’ibihaza
• Inyanya
• Concombre
• Inyama y’umwijima
• Imbuto za amande
• Amashu mu moko yose
• Ikimuri (amavuta y’inka)
• Amata n’ibiyakomokaho
• Inyama y’inkoko
• Ifi ya salmon