Emkhakheni wezakhi ezibalulekile, amavithamini adlala indima ebalulekile ekugcineni impilo enhle nokuphila kahle.Elinye lamavithamini anjalo avame ukunganakwa i-niacin, eyaziwa nangokuthi uvithamini B3.Nakuba i-niacin idume ngekhono layo lokusekela isikhumba esinempilo, iphinde ibambe iqhaza elibalulekile ekukhiqizweni kwamandla kanye ne-metabolism, okuyenza ibe yingxenye ebalulekile yokudla okunomsoco.
I-Niacin, eyaziwa nangokuthi i-niacin vitamin kanye ne-niacinamide, ivithamini encibilika emanzini eyenzeka ngokwemvelo ekudleni okufana nenyama, inhlanzi, izinkukhu, okusanhlamvu okusanhlamvu, okusanhlamvu okuphelele, noma ethathwa njengesithasiselo sokudla.Kuyimisoco Ebalulekile yomzimba edingekayo ukuze kuguqulwe ama-carbohydrate, amafutha, namaprotheni ekudleni abe amandla asebenzisekayo.
Iyingxenye ye-vitamin B complex, kanye namanye amavithamini B, kuhlanganise ne-vitamin B1 (thiamine), i-vitamin B2 (i-riboflavin), i-vitamin B3 (i-niacin / i-niacin), i-vitamin B5 (i-pantothenic acid), nabanye.Phakathi kwabo, i-vitamin I-B3 ngokuvamile ibizwa ngokuthi i-niacin futhi inezinhlobo ezimbili: i-niacin ne-nicotinamide.
I-Niacinamide ingenye yezinhlobo ezivame kakhulu zikavithamini B3, isakhi esibalulekile esidingekayo ezinqubweni eziningi emizimbeni yethu.Inikeza amandla emangqamuzaneni futhi isiza ekusetshenzisweni kwamafutha, amaprotheni nama-carbohydrate.I-Niacin isiza futhi ekukhiqizeni amahomoni athile futhi isiza ukugcina isikhumba esinempilo, izinhlelo zokugaya ukudla nezinzwa.Ukwengeza, i-niacin ivame ukusetshenziswa njengesengezo ukusiza ukuphatha izimo ezithile zezokwelapha, ezifana ne-cholesterol ephezulu namazinga e-triglyceride.
1. Thuthukisa impilo yenhliziyo
I-Niacin yaziwa kabanzi ngemiphumela yayo ebalulekile empilweni yenhliziyo.Isiza ukukhulisa amazinga e-cholesterol enhle (HDL) futhi yehlise amazinga e-cholesterol embi (LDL) kanye ne-triglycerides.Ngokulawula amazinga e-cholesterol, i-niacin isiza ukunciphisa ingozi yesifo senhliziyo, kuhlanganise nesifo senhliziyo nesifo sohlangothi.Izakhiwo zayo ze-vasodilatory nazo zisiza ukuthuthukisa ukugeleza kwegazi nokunciphisa umfutho wegazi, ukukhuthaza uhlelo olunempilo lwenhliziyo nemithambo yegazi.
2. Thuthukisa ukusebenza kobuchopho
Ukuqinisa ubuchopho bakho kubaluleke kakhulu njengokuphemba umzimba wakho, futhi i-niacin yenza umsebenzi omuhle kakhulu kulokhu.I-Niacin isekela ukukhiqizwa kwama-neurotransmitters, okuhlanganisa i-serotonin ne-dopamine, elawula isimo sengqondo, ukuziphatha, kanye nokuqonda.Ngokwandisa amazinga e-neurotransmitter, i-niacin isiza ukugcina ukugxila kwengqondo, ukunciphisa inkungu yobuchopho, futhi ikhuthaze ukusebenza kwengqondo okuphelele.Ukuphuza i-niacin njalo kuye kwabonisa imiphumela emihle ekulawuleni izimpawu zezifo ezihlobene nenkumbulo njengesifo i-Alzheimer's.
3. Isikhulisi samandla
Uma uvame ukuzithola uvilapha noma ungenawo amandla, i-niacin ingaba yisixazululo osifunayo.Njengengxenye ebalulekile yenqubo yokukhiqiza amandla eselula, i-niacin isiza ukuguqula ukudla esikudlayo kube amandla.Ngokukhuthaza ukuwohloka kwama-carbohydrates, amaprotheni namafutha, i-niacin iqinisekisa ukuthi imizimba yethu inokunikezwa kwamandla okuqhubekayo, ivimbela ukukhathala nokukhathala.Ukufaka ukudla okunothe nge-niacin ekudleni kwakho kungakhuphula amazinga akho wamandla ngokwemvelo.
4. Thuthukisa impilo yesikhumba
Yamukela izinzuzo ze-niacin bese uthi sala kahle esikhumbeni esibuthuntu, esintula.Lesi sakhi esibalulekile sinikeza izinzuzo eziningi esikhumbeni.I-Niacin isiza ukunciphisa ukuvuvukala, ikhuthaze ukukhiqizwa kwe-collagen, futhi ithuthukise umsebenzi wokuvimbela isikhumba.Izakhiwo zayo zokulwa nokuvuvukala ziyenza ibe umsizi omkhulu ekwelapheni izimo zesikhumba njengezinduna, i-eczema, ne-rosacea.Ukusetshenziswa njalo kwe-niacin kusiza ukugcina ibala elisha, elikhazimulayo, okulenza libe isengezo esihle esimisweni sakho sokunakekela isikhumba.
5. Ukulawulwa kweshukela egazini
Enye inzuzo ehlaba umxhwele ye-niacin yikhono layo lokulawula amazinga kashukela egazini.Lokhu kubaluleke kakhulu kubantu abanesifo sikashukela noma abasengozini yokuba nesifo sikashukela.I-Niacin ithuthukisa ukuzwela kwe-insulin futhi isiza umzimba ukuthi ulawule amazinga kashukela egazini ngempumelelo.Ngokugcina amazinga kashukela egazi azinzile, i-niacin inganciphisa ingozi yezinkinga ezihlobene nesifo sikashukela, njengezinkinga zenhliziyo nemithambo yegazi nokulimala kwezinzwa.
6. Ukulungiswa kwe-DNA nokusebenza kwamaselula
I-Niacin isekela izindlela ezifanele zokulungisa i-DNA futhi isiza ekugcineni ukusimama kwezakhi zofuzo.Ukwengeza, idlala indima ebalulekile ekwakhiweni kwe-NAD (nicotinamide adenine dinucleotide), i-coenzyme ebhekele imisebenzi ebalulekile yamaselula.Ngokusekela ukulungiswa kwe-DNA kanye nokuqinisekisa ukusebenza kahle kwamaseli, i-niacin isiza ukuvimbela ukulimala kwamangqamuzana futhi ikhuthaze impilo nokuphila kahle iyonke.
Ukufaka ukudla okunothe nge-niacin ekudleni kwethu kuyindlela engcono kakhulu yokuhlangabezana nezidingo zethu zansuku zonke ngokwemvelo.Ukudla okuphezulu ku-niacin kufaka:
●Amantongomane nembewu:Eminye yemithombo engcono kakhulu ihlanganisa amantongomane, imbewu kabhekilanga, ama-alimondi kanye nembewu yefilakisi.Akuhlinzeki nje kuphela umthamo onempilo we-niacin, kodwa futhi nezinye izakhi ezibalulekile, amafutha anempilo, kanye ne-fiber.
●Inyama yenkukhu nenyama engenamafutha:Inkukhu, i-turkey, nenyama yenkomo engenamafutha (njenge-sirloin noma i-tenderloin) iqukethe inani eliphezulu lale vithamini ebalulekile.Akukhona nje ukuthi zicebile nge-niacin, futhi zinikeza amaprotheni ekhwalithi ephezulu, i-iron, nezinye izakhi ezibalulekile.
●Inhlanzi nokudla kwasolwandle:Ikakhulukazi i-tuna, i-saumon, i-sardine kanye nezimfanzi azigcini nje ngokumnandi ku-taste buds, kodwa futhi zicebile ku-niacin.
●Okusanhlamvu okuphelele: Izinhlamvu eziphelele ezifana nerayisi elinsundu, i-quinoa, i-oats, nebhali azigcini nje ngokucebile nge-fibre yokudla, kodwa futhi ziyimithombo emihle kakhulu ye-niacin.Banikeza amandla aqhubekayo, ukusiza ukugaya, nokusiza ukulawula amazinga kashukela egazini.
●Ubhontshisi kanye nemifino:okuhlanganisa udali, uphizi, ubhontshisi wezinso nobhontshisi omnyama, okunothe nge-niacin, i-fiber kanye namaminerali ahlukahlukene.Zinezinzuzo eziningi zezempilo, okuhlanganisa ukuthuthukisa impilo yokugaya ukudla, ukuzinzisa amazinga kashukela egazini kanye nokusekela impilo yenhliziyo.
●Imikhiqizo yobisi:imikhiqizo yobisi efana nobisi, iyogathi, noshizi ayaziwa kuphela ngokuqukethwe kwe-calcium, kodwa futhi ingumthombo omkhulu we-niacin.
Umthamo we-niacin ofanele uncike ekutheni uyisebenzisa kanjani, kanye neminyaka yakho, isisindo, ubulili, nezidingo ezithile.
Ngokusho kwe-USDA, ukunconywa kwansuku zonke kwe-vitamin B3 niacin kungokulandelayo:
Izingane: 2-16 mg nsuku zonke, kuye ngeminyaka
Amadoda: 16 mg ngosuku
Abesifazane: 14 mg nsuku zonke
Abesifazane (abakhulelwe): 18 mg nsuku zonke
Abesifazane (abancelisayo): 17 mg nsuku zonke
Ngaphambi kokufaka izithasiselo ze-niacin ohlelweni lwakho lwansuku zonke, kuyadingeka ukuthintana nomhlinzeki wezempilo njengoba engahlola izidingo zakho ezithile futhi akuqondise ekunqumeni umthamo olungile wezidingo zakho zomuntu ngamunye.
Imiphumela emibi engaba khona:
Nakuba i-niacin ngokuvamile iphephile phakathi nenani elinconywayo lansuku zonke, abanye abantu bangase babe nemiphumela emibi ngemithamo ephezulu, njengokuguquguquka (ubomvu nokufudumala kwesikhumba), ukulunywa, ikhanda elibuhlungu, nokungakhululeki kwamathumbu.Le miphumela engemihle ivamise ukuba eyesikhashana futhi ingancishiswa ngokwandisa kancane kancane umthamo noma ukuphuza i-niacin ngesikhathi sokudla.
Umbuzo: Ingabe ikhona imithombo yokudla ye-niacin?
A: Yebo, i-niacin ingatholakala emithonjeni yokudla eyahlukene.Eminye yemithombo yokudla engcono kakhulu ye-niacin ihlanganisa inyama (ikakhulukazi isibindi nezinkukhu), inhlanzi (njenge-salmon ne-tuna), okusanhlamvu, okusanhlamvu okuphelele, kanye nezinhlamvu eziqinisiwe.Iphinde ihlanganiswe ngokwemvelo ngumzimba isuka ku-amino acid tryptophan, etholakala ekudleni okunamaprotheni amaningi njengamaqanda nemikhiqizo yobisi.
Umbuzo: Ingabe ukuntuleka kwe-niacin kungenzeka?
A: Yebo, ukuntuleka kwe-niacin kungenzeka, okuholela esimweni esibizwa ngokuthi i-pellagra.I-Pellagra ibonakala ngezimpawu ezifana nokuqubuka kwesikhumba, izinkinga zesisu, nokukhubazeka kwengqondo.Nokho, ukuntuleka kwe-niacin kuyivelakancane emazweni athuthukile, njengoba itholakala kalula ekudleni okuningi futhi ivame ukungezwa emikhiqizweni eqinisiwe.
Ukuzihlangula: Lokhu okuthunyelwe kwebhulogi kusebenza njengolwazi olujwayelekile futhi akufanele kuthathwe njengeseluleko sezokwelapha.Hlala uthintana nochwepheshe bezempilo ngaphambi kokusebenzisa noma yiziphi izithasiselo noma wenze izinguquko ohlelweni lwakho lokunakekelwa kwezempilo.
Isikhathi sokuthumela: Sep-19-2023
