Emkhakheni wezakhamzimba ezibalulekile, amavithamini adlala indima ebalulekile ekugcineni impilo enhle kanye nenhlalakahle. Elinye lamavithamini abaluleke kakhulu elivame ukunganakwa yi-niacin, eyaziwa nangokuthi i-vitamin B3. Nakuba i-niacin yaziwa ngekhono layo lokusekela isikhumba esinempilo, idlala indima ebalulekile ekukhiqizweni kwamandla kanye nokusetshenziswa kwe-metabolism, okwenza kube yingxenye ebalulekile yokudla okulinganiselayo.
I-Niacin, eyaziwa nangokuthi i-niacin vitamin kanye ne-niacinamide, iyi-vitamin encibilika emanzini etholakala ngokwemvelo ekudleni okufana nenyama, inhlanzi, inkukhu, ubhontshisi, kanye nokusanhlamvu okuphelele, noma ethathwa njengesengezo sokudla. Yizakhamzimba ezibalulekile zomzimba ezidingekayo ukuguqula ama-carbohydrate, amafutha, namaprotheni ekudleni abe amandla angasetshenziswa.
Iyingxenye ye-vitamin B complex, kanye namanye amavithamini e-B, okuhlanganisa i-vitamin B1 (thiamine), i-vitamin B2 (riboflavin), i-vitamin B3 (niacin/niacin), i-vitamin B5 (pantothenic acid), kanye nezinye. Phakathi kwazo, i-vitamin B3 ivame ukubizwa ngokuthi i-niacin futhi inezinhlobo ezimbili: i-niacin kanye ne-nicotinamide.
I-Niacinamide ingenye yezinhlobo ezivame kakhulu ze-vitamin B3, isakhi esibalulekile esidingekayo ezinqubweni eziningi emizimbeni yethu. Inikeza amandla kumaseli futhi isiza ekugayweni kwamafutha, amaprotheni nama-carbohydrate. I-Niacin iphinde isize ekukhiqizweni kwama-hormone athile futhi isiza ekugcineni isikhumba esinempilo, ukugaya ukudla kanye nezinhlelo zezinzwa. Ngaphezu kwalokho, i-niacin ivame ukusetshenziswa njengesengezo ukusiza ukuphatha izimo ezithile zezokwelapha, njenge-cholesterol ephezulu kanye namazinga e-triglyceride.
1. Thuthukisa impilo yenhliziyo
I-Niacin yaziwa kabanzi ngemiphumela yayo ebalulekile empilweni yenhliziyo. Isiza ukukhulisa amazinga e-cholesterol enhle (i-HDL) futhi yehlisa amazinga e-cholesterol embi (i-LDL) kanye nama-triglycerides. Ngokulawula amazinga e-cholesterol, i-niacin isiza ukunciphisa ingozi yesifo senhliziyo, okuhlanganisa ukuhlaselwa yinhliziyo kanye nesifo sohlangothi. Izakhiwo zayo zokunciphisa imithambo yegazi zisiza futhi ukuthuthukisa ukugeleza kwegazi kanye nokwehlisa umfutho wegazi, okukhuthaza uhlelo lwenhliziyo olunempilo.
2. Thuthukisa ukusebenza kobuchopho
Ukunika amandla ubuchopho bakho kubaluleke njengokunika amandla umzimba wakho, futhi i-niacin yenza umsebenzi omuhle kakhulu kulokhu. I-Niacin isekela ukukhiqizwa kwama-neurotransmitter, okuhlanganisa i-serotonin ne-dopamine, okulawula isimo sengqondo, ukuziphatha, kanye nokuqonda. Ngokwenza ngcono amazinga ama-neurotransmitter, i-niacin isiza ukugcina ukugxila kwengqondo, ukunciphisa inkungu yobuchopho, kanye nokukhuthaza ukusebenza kwengqondo jikelele. Ukudla njalo i-niacin nakho kubonise imiphumela emihle ekulawuleni izimpawu zezifo ezihlobene nenkumbulo njengesifo i-Alzheimer's.
3. Isikhulisi samandla
Uma uvame ukuzithola uphuza noma untula amandla, i-niacin ingaba yisisombululo osifunayo. Njengengxenye ebalulekile yenqubo yokukhiqizwa kwamandla eseli, i-niacin isiza ukuguqula ukudla esikudlayo kube amandla. Ngokukhuthaza ukuwohloka kwama-carbohydrate, amaprotheni namafutha, i-niacin iqinisekisa ukuthi imizimba yethu inokunikezwa kwamandla okuqhubekayo, okuvimbela ukukhathala nokudinwa. Ukufaka ukudla okucebile nge-niacin ekudleni kwakho kungakhuphula amazinga akho amandla ngokwemvelo.
4. Thuthukisa impilo yesikhumba
Yamukela izinzuzo ze-niacin bese uvalelisa isikhumba esibuthakathaka nesingenakho ukukhanya. Lesi sakhi esibalulekile sinikeza izinzuzo eziningi esikhumbeni. I-Niacin isiza ekunciphiseni ukuvuvukala, ikhuthaze ukukhiqizwa kwe-collagen, futhi ithuthukise ukusebenza kwesithiyo sesikhumba. Izici zayo zokulwa nokuvuvukala ziyenza ibe usizo olukhulu ekwelapheni izimo zesikhumba ezifana ne-acne, i-eczema, ne-rosacea. Ukusetshenziswa njalo kwe-niacin kusiza ukugcina ubuso obusha, obukhazimulayo, okwenza kube yinto efanelekile enkambisweni yakho yokunakekela isikhumba.
5. Ukulawulwa koshukela egazini
Enye inzuzo emangalisayo ye-niacin yikhono layo lokulawula amazinga kashukela egazini. Lokhu kubaluleke kakhulu kubantu abanesifo sikashukela noma abasengozini yokuthola isifo sikashukela. I-Niacin ithuthukisa ukuzwela kwe-insulin futhi isiza umzimba ukulawula amazinga kashukela egazini ngempumelelo. Ngokugcina amazinga kashukela egazini azinzile, i-niacin inganciphisa ingozi yezinkinga ezihlobene nesifo sikashukela, njengezinkinga zenhliziyo kanye nokulimala kwemizwa.
6. Ukulungiswa kwe-DNA kanye nokusebenza kwamaseli
I-Niacin isekela izindlela ezifanele zokulungisa i-DNA futhi isiza ukugcina ukuqina kwezakhi zofuzo. Ngaphezu kwalokho, idlala indima ebalulekile ekwakhiweni kwe-NAD (nicotinamide adenine dinucleotide), i-coenzyme ephethe imisebenzi ebalulekile yamaseli. Ngokusekela ukulungiswa kwe-DNA nokuqinisekisa ukusebenza kahle kwamaseli, i-niacin isiza ukuvimbela ukulimala kwamaseli futhi ikhuthaza impilo kanye nenhlalakahle iyonke.
Ukufaka ukudla okucebile nge-niacin ekudleni kwethu kuyindlela engcono kakhulu yokuhlangabezana nezidingo zethu zansuku zonke ngokwemvelo. Ukudla okune-niacin eningi kufaka phakathi:
●Amantongomane nembewu:Eminye yemithombo emihle kakhulu ihlanganisa amakinati, imbewu yelanga, ama-alimondi kanye nembewu yeflakisi. Akugcini nje ngokunikeza umthamo onempilo we-niacin, kodwa futhi nezinye izakhamzimba ezibalulekile, amafutha anempilo, kanye nefayibha.
●Inyama yenkukhu nenyama engenamafutha:Inkukhu, i-turkey, kanye nenyama yenkomo engenamafutha (njenge-sirloin noma i-tenderloin) kuqukethe inani elikhulu lale vithamini ebalulekile. Akugcini nje ngokuba zicebile nge-niacin, kodwa futhi zinikeza amaprotheni asezingeni eliphezulu, i-iron, kanye nezinye izakhamzimba ezibalulekile.
●Inhlanzi nokudla kwasolwandle:Ikakhulukazi i-tuna, i-salmon, ama-sardine kanye nama-shrimp akumnandi nje kuphela ekunambithekeni, kodwa futhi kucebile nge-niacin.
●Okusanhlamvu okuphelele: Okusanhlamvu okuphelele njengelayisi elinsundu, i-quinoa, i-oats, nebhali akugcini nje ngokucebile nge-fiber yokudla, kodwa futhi kuyimithombo emihle kakhulu ye-niacin. Kunikeza amandla aqhubekayo, kusiza ekugayweni kokudla, futhi kusiza ekulawuleni amazinga kashukela egazini.
●Ubhontshisi kanye nemifino:kufaka phakathi amalentili, ama-chickpeas, ubhontshisi wezinso kanye nobhontshisi omnyama, okucebile nge-niacin, i-fiber kanye namaminerali ahlukahlukene. Zinezinzuzo eziningi zezempilo, kufaka phakathi ukuthuthukisa impilo yokugaya ukudla, ukuzinzisa amazinga kashukela egazini kanye nokusekela impilo yenhliziyo.
●Imikhiqizo yobisi:Imikhiqizo yobisi efana nobisi, iyogathi, noshizi ayaziwa nje kuphela ngokuqukethwe kwayo kwe-calcium, kodwa futhi iwumthombo omuhle we-niacin.
Umthamo we-niacin ofanele uncike endleleni oyisebenzisa ngayo, kanye nobudala bakho, isisindo, ubulili, kanye nezidingo ezithile.
Ngokusho kwe-USDA, ukudla okunconywayo kwansuku zonke kwe-vitamin B3 niacin kungokulandelayo:
Izingane: 2-16 mg ngosuku, 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, kubalulekile ukubonisana nomhlinzeki wezempilo njengoba engahlola izidingo zakho ezithile futhi akuqondise ekunqumeni umthamo ofanele wezidingo zakho.
Imiphumela emibi engaba khona:
Nakuba i-niacin ngokuvamile iphephile ngaphakathi kokudla okunconywayo kwansuku zonke, abanye abantu bangase babe nemiphumela emibi uma besebenzisa imithamo ephezulu, njengokushawa (ubomvu nokufudumala kwesikhumba), ukulunywa, ikhanda elibuhlungu, kanye nokungakhululeki kwamathumbu. Le miphumela emibi ivame ukuba yesikhashana futhi ingancishiswa ngokwandisa umthamo kancane kancane noma ukuthatha i-niacin ekudleni.
U: Ingabe ikhona imithombo yokudla ye-niacin?
A: Yebo, i-niacin ingatholakala emithonjeni yokudla eyahlukahlukene. Eminye yemithombo yokudla engcono kakhulu ye-niacin ifaka phakathi inyama (ikakhulukazi isibindi nenkukhu), inhlanzi (njenge-salmon ne-tuna), imidumba, okusanhlamvu okuphelele, kanye nokusanhlamvu okuqinisiwe. Iphinde yenziwe ngokwemvelo ngumzimba kusuka ku-amino acid tryptophan, etholakala ekudleni okucebile ngamaprotheni njengamaqanda nemikhiqizo yobisi.
U: 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, kanye nokukhubazeka kwengqondo. Kodwa-ke, ukuntuleka kwe-niacin akuvamile emazweni athuthukile, njengoba itholakala kalula ekudleni okuningi futhi ivame ukungezwa emikhiqizweni eqinisiwe.
Isixwayiso: Lokhu okuthunyelwe kwebhulogi kusebenza njengolwazi olujwayelekile futhi akufanele kuthathwe njengeseluleko sezokwelapha. Njalo xhumana nochwepheshe wezempilo ngaphambi kokusebenzisa noma yiziphi izithasiselo noma ukwenza izinguquko ohlelweni lwakho lokunakekelwa kwempilo.
Isikhathi sokuthunyelwe: Septhemba-19-2023
