3 Txoj hauv kev kom nce Acetylcholine

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3 Txoj hauv kev kom nce Acetylcholine
3 Txoj hauv kev kom nce Acetylcholine

Video: 3 Txoj hauv kev kom nce Acetylcholine

Video: 3 Txoj hauv kev kom nce Acetylcholine
Video: Rov qab mus txog wb thaj qub teb. 10/14/2017 2024, Lub peb hlis ntuj
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Acetylcholine yog ib qho tseem ceeb tshaj plaws neurotransmitters hauv koj lub paj hlwb thiab nws yog lub luag haujlwm rau taw qhia cov leeg txav mus los. Yog tias koj tab tom sim ua kom muaj acetylcholine ntau ntxiv, koj yuav tsum nce koj qib choline. Thaum koj lub siab ua cov choline, nws tsis txaus kom ua tau raws li koj cov kev xav tau txhua hnub yog li nws tseem ceeb kom tau txais choline hauv koj cov zaub mov noj. Koj tuaj yeem tau txais cov as -ham tseem ceeb los ntawm ntau yam khoom noj thiab tshuaj ntxiv. Hmoov zoo, suav nrog ntau cov choline hauv koj cov zaub mov lossis ntxiv rau yuav ua rau koj qib acetylcholine ntau ntxiv.

Cov kauj ruam

Txoj Kev 1 ntawm 3: Noj Cov Khoom Uas Muaj Choline

Ua kom Acetylcholine Kauj Ruam 1
Ua kom Acetylcholine Kauj Ruam 1

Kauj Ruam 1. Suav cov qe thiab cov khoom tsiaj kom tau txais choline hauv koj cov zaub mov noj

Qe qe yog ib qho ntawm cov khoom siv ntau tshaj plaws ntawm choline, yog li ua noj omelet lossis qe qe kom nce koj cov qib acetylcholine. Mis, kua mis nyeem qaub, nqaij ntshiv, thiab cov zaub mov no tseem muaj cov choline siab:

  • Nqaij nyuj los yog nqaij qaib siab
  • Nqaij nyuj hauv av
  • Nqaij txiav nqaij npuas
  • Qaib mis
Ua kom Acetylcholine Kauj Ruam 2
Ua kom Acetylcholine Kauj Ruam 2

Kauj Ruam 2. Noj cov zaub mov nplua nuj choline tsawg kawg ib zaug ib lub lim tiam

Ntau cov tshuaj ntxiv muaj choline los ntawm cov nqaij nruab deg, tab sis koj tuaj yeem yooj yim noj cov nqaij nruab deg kom tau txais txiaj ntsig zoo ib yam. Ntxiv cod, salmon, thiab tilapia kom nce koj qib choline.

Koj tseem tuaj yeem tau txais choline los ntawm cov kaus poom thiab cov tuna

Ua kom Acetylcholine Kauj Ruam 3
Ua kom Acetylcholine Kauj Ruam 3

Kauj Ruam 3. Khoom noj txom ncauj ntawm cov txiv ntseej lossis ntxiv cov taum pauv rau koj noj

Tau txais cov choline ntau ntxiv rau lub sijhawm tom ntej koj mus txog rau cov khoom noj txom ncauj zoo los yog cov neeg tsis noj nqaij. Sim noj cov txiv ntoo ntau dua, xws li txiv laum huab xeeb, almonds, thiab pistachios. Cov legumes thiab cov noob taum uas muaj ntau hauv choline thiab acetylcholine:

  • Cov khoom ua kua: taum pauv, taum paj, kua mis
  • Raum taum
  • Ntsuab taum
  • Peas
  • Mung taum
Ua kom Acetylcholine Kauj Ruam 4
Ua kom Acetylcholine Kauj Ruam 4

Kauj Ruam 4. Sim noj ntau yam zaub txhua hnub

Cruciferous zaub, xws li zaub paj, zaub paj, thiab radishes, nrog rau nettles, squash, thiab eggplant yog qhov zoo ntawm choline thiab acetylcholine.

Lub hom phiaj rau 1/2 khob (60 g) ntawm cov zaub siav lossis 1 khob (225 g) ntawm cov zaub nyoos, nplooj zaub

Ua kom Acetylcholine Kauj Ruam 5
Ua kom Acetylcholine Kauj Ruam 5

Kauj Ruam 5. Tau choline los ntawm kev noj cov txiv pos nphuab qus, kua txiv kab ntxwv, thiab txiv hmab txiv ntoo

Txawm hais tias txiv hmab txiv ntoo tsis muaj choline ntau npaum li zaub lossis khoom noj mis, qee cov txiv hmab txiv ntoo muaj choline. Ntxiv nrog rau txiv pos nphuab qus, kua txiv kab ntxwv, thiab txiv hmab txiv ntoo qhuav, koj tuaj yeem noj clementines thiab apricots.

Citrus txiv hmab txiv ntoo, xws li txiv qaub, txiv kab ntxwv qaub, thiab txiv kab ntxwv hauv hav dej, txhua yam muaj cov qib qis

Koj Puas Paub?

Cov txiv kab ntxwv iab uas pom hauv marmalade yog qhov zoo ntawm acetylcholine. Bitter txiv kab ntxwv feem ntau siv los ua cov tsw tsw.

Ua kom Acetylcholine Kauj Ruam 6
Ua kom Acetylcholine Kauj Ruam 6

Kauj Ruam 6. Muab cov hmoov nplej los sis cawv txiv hmab ua ke ua ke ua kua los yog yogurt

Muas cov noob qoob los yog tus neeg ua cawv txiv hmab cov poov xab los ntawm koj lub khw muag khoom lub thoob ntim khoom lossis lub khw muag khoom noj qab haus huv hauv ib cheeb tsam. Ua ib rab diav ntawm cov noob qoob los yog cov cawv txiv hmab ua rau cov kua mis nyeem qaub, smoothies, lossis cov kua txiv hmab txiv ntoo kom nce koj cov qib choline thiab acetylcholine.

Koj kuj tseem tuaj yeem ntxiv cov noob qoob los yog cov cawv txiv hmab rau cov khoom ci. Sim ua nws rau hauv cov ncuav muffins lossis cov qhob cij txiv ntoo, piv txwv

Txoj Kev 2 ntawm 3: Noj Tshuaj Ntxiv

Ua kom Acetylcholine Kauj Ruam 7
Ua kom Acetylcholine Kauj Ruam 7

Kauj Ruam 1. Siv choline ntxiv los pab koj lub hlwb tsim cov acetylcholine ntau dua

Txhawm rau ua kom muaj acetylcholine ntau ntxiv, koj lub cev xav tau choline. Yog tias koj txhawj xeeb tias koj tsis tau txais choline txaus hauv koj cov zaub mov noj, nrog koj tus kws kho mob tham txog kev noj phosphatidylcholine (PC) ntxiv txhua hnub.

Feem ntau cov tshuaj choline muaj nyob ib puag ncig 10 txog 250 mg ntawm choline thiab ntau cov vitamins B-complex

Koj Puas Paub?

Qhov pom zoo kom noj txhua hnub rau choline yog 425 mg ib hnub rau poj niam lossis 550 mg rau ib hnub rau txiv neej.

Ua kom Acetylcholine Kauj Ruam 8
Ua kom Acetylcholine Kauj Ruam 8

Kauj Ruam 2. Ntxiv probiotic txhua hnub los tsim cov acetylcholine ntau dua

Khw rau cov khoom lag luam zoo lactobacillus probiotic lossis nug koj tus kws kho mob kom pom zoo ib qho. Cov kev tshawb fawb qhia tias hom kab mob lactobacillus tuaj yeem ua rau acetylcholine ntau lawm hauv koj lub paj hlwb.

Txij li cov tshuaj tsis tau tswj hwm los ntawm Food and Drug Administration, yuav cov khoom lag luam ntxiv los ntawm lub tuam txhab muaj npe nrov thiab xaiv ib qho uas tsis muaj cov ntim ntau

Ua kom Acetylcholine Kauj Ruam 9
Ua kom Acetylcholine Kauj Ruam 9

Kauj Ruam 3. Suav nrog cov tshuaj acetyl-L-carnitine ntxiv

Kev tshawb fawb qhia pom tias cov tshuaj acetyl-L-carnitine tuaj yeem pab koj lub hlwb tso acetylcholine yog li yuav cov khoom lag luam zoo tom qab koj tham nrog koj tus kws kho mob. Nws yog ib qho tseem ceeb kom noj acetyl-L-carnitine vim tias koj lub cev nqus tau qhov no zoo dua li L-carnitine thiab nws muaj feem ntau yuav ua rau hauv koj lub hlwb.

Txawm hais tias kev tshawb fawb pom tias qhov no yog kev nyab xeeb ntxiv los ua kom muaj acetylcholine ntau ntxiv, Kev Tswj Xyuas Khoom Noj thiab Tshuaj tsis tau teeb tsa cov lus pom zoo txhua hnub vim tias nws tsis xav tias acetyl-L-carnitine yog cov khoom siv tseem ceeb

Ua kom Acetylcholine Kauj Ruam 10
Ua kom Acetylcholine Kauj Ruam 10

Kauj Ruam 4. Tsis txhob noj dimethylaminoethanol (DMAE) ntxiv

Yog tias koj tab tom nrhiav tshuaj ntxiv uas thov kom nce koj qib choline, koj yuav tau pom DMAE cov tshuaj hais. Hmoov tsis zoo, xav tau kev tshawb fawb ntxiv los txiav txim siab li cas DMAE cuam tshuam nrog acetylcholine.

Kev tshawb fawb feem ntau ntawm DMAE tau ua tiav yuav luag 50 xyoo dhau los thiab muab pov thawj tsis sib haum txog seb nws puas nce qib choline

Txoj Kev 3 ntawm 3: Tswj Koj Cov Qib Acetylcholine

Ua kom Acetylcholine Kauj Ruam 11
Ua kom Acetylcholine Kauj Ruam 11

Kauj Ruam 1. Tham nrog koj tus kws kho mob txog cov tshuaj uas txwv tsis pub muaj acetylcholine

Qee cov tshuaj tuaj yeem txwv lossis thaiv lub hlwb los ntawm kev ua kom acetylcholine. Cov no suav nrog cov tshuaj rau kev nyuaj siab, tso zis tso zis, thiab pw tsis tsaug zog. Nug koj tus kws kho mob yog tias ib yam ntawm cov tshuaj uas koj tab tom noj yog anticholinergic.

Koj thiab koj tus kws kho mob yuav pom txoj hauv kev txo qis tshuaj anticholinergic lossis txo koj cov tshuaj

Tswv yim:

Qhia koj tus kws kho mob txog cov tshuaj uas yuav tom khw (OTC) uas koj tab tom noj. Qee qhov ua ke ntawm cov ntawv yuav tshuaj thiab tshuaj OTC tuaj yeem thaiv acetylcholine.

Ua kom Acetylcholine Kauj Ruam 12
Ua kom Acetylcholine Kauj Ruam 12

Kauj Ruam 2. Tsis txhob noj tshuaj antihistamines

Yog tias tam sim no koj tab tom noj tshuaj antihistamines rau kev ua xua lossis rov ua kua qaub, nug koj tus kws kho mob txog kev sim tshuaj sib txawv lossis kho koj li koob tshuaj. Qee cov tshuaj antihistamines tau pom los txwv lossis tiv thaiv acetylcholine los ntawm kev ua haujlwm hauv lub hlwb.

Nug koj tus kws kho mob yog tias kev tshawb fawb tshiab tau ua tiav ntawm cov tshuaj antihistamines ntawm acetylcholine qib. Tsis paub ntau txog acetylcholine, yog li muaj ntau qhov kev tshawb fawb txuas ntxiv mus

Ua kom Acetylcholine Kauj Ruam 13
Ua kom Acetylcholine Kauj Ruam 13

Kauj Ruam 3. Txo koj qib kev ntxhov siab kom tiv thaiv koj qib ACh qis

Txawm hais tias yuav tsum muaj kev tshawb fawb tib neeg, cov kws tshawb fawb ntseeg tias cov xwm txheej ntxhov siab tuaj yeem tsim kev tsim tawm thiab tso tawm acetylcholine ib ntus. Hmoov tsis zoo, yog tias koj muaj kev nyuab siab tas li, qhov no tuaj yeem ua rau koj cov acetylcholine tsawg zuj zus. Kawm ob peb hom kev so kom txaus los tswj kev ntxhov siab. Koj tuaj yeem:

  • Ua tib zoo xav
  • Xyaum ua pa tob tob
  • Ua Yoga
  • Mloog suab nkauj kho siab

Lub tswv yim

  • Koom nrog hauv kev tawm dag zog luv, xws li nqa qhov hnyav rau 20 txog 30 feeb nyob rau ib lub sijhawm, tsis yog kev qhia rau kev tawm dag zog ntev. Kev tshawb fawb qhia pom tias kev tawm dag zog ntev, xws li kev qhia ua marathon, txo koj cov acetylcholine.
  • Nws yog qhov zoo tshaj kom tau koj cov choline los ntawm cov khoom siv ntuj tsim, tshwj xeeb yog qe, mis, txiv laum huab xeeb, thiab ntses.
  • Kev noj zaub mov choline siab yuav pab txhim kho koj lub cim xeeb thiab kev txawj ntse. Ib qho ntxiv, nws tuaj yeem pab txhawb lub hlwb kom noj qab nyob zoo.
  • Cov tib neeg uas muaj tus kab mob Alzheimer muaj qib qis ntawm acetylcholine, yog li cov tshuaj siv los kho cov theem pib ntawm tus mob no yuav thaiv ib qho enzyme hu ua cholinesterase uas rhuav tshem acetylcholine.

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