Munzvimbo yezvokudya zvinokosha, mavitamini anoita basa rinokosha mukuchengetedza hutano hwakanaka uye hutano. Rimwe vhitamini rakakosha zvakadaro rinowanzo furatirwa iniacin, inozivikanwawo sevhitamini B3. Nepo niacin ichizivikanwa nekugona kutsigira ganda rine hutano, inoitawo basa rakakosha mukugadzira simba uye metabolism, zvichiita kuti ive chinhu chakakosha chekudya kwakaringana.
Niacin, inozivikanwawo se niacin vhitamini uye niacinamide, ivhitamini inonyungudika mumvura inowanzoitika mukudya zvakaita senyama, hove, huku, nyemba, uye zviyo, kana inotorwa sechikafu chekuwedzera. Ndiwo Hunokosha hwemuviri hunodiwa kushandura makabhohaidhiretsi, mafuta, uye mapuroteni ari muchikafu kuita simba rinoshandiswa.
Icho chikamu chevhitamini B yakaoma, pamwe chete nemamwe mavhitamini B, kusanganisira vitamin B1 (thiamine), vitamini B2 (riboflavin), vitamini B3 (niacin / niacin), vitamin B5 (pantothenic acid), nevamwe.Pakati pavo, vitamini B3 inowanzonzi niacin uye ine marudzi maviri: niacin uye nicotinamide.
Niacinamide ndeimwe yeakajairika mafomu evhitamini B3, chikafu chakakosha chinodiwa kune akawanda maitiro mumiviri yedu. Inopa simba kumaseru uye inobatsira mumetabolism yemafuta, mapuroteni uye makabhohaidhiretsi. Niacin inobatsirawo mukugadzirwa kwemamwe mahomoni uye inobatsira kuchengetedza ganda rine hutano, kugaya uye tsinga masisitimu. Uyezve, niacin inowanzoshandiswa sekuwedzera kubatsira kubata mamwe mamiriro ekurapa, akadai seyakakwira cholesterol uye triglyceride mazinga.
1. Wedzera hutano hwemwoyo
Niacin inozivikanwa zvakanyanya nekuda kwemhedzisiro yayo pahutano hwemoyo. Inobatsira kuwedzera mazinga echolesterol yakanaka (HDL) uye inoderedza mazinga echolesterol yakaipa (LDL) uye triglycerides. Nekugadzirisa mazinga echolesterol, niacin inobatsira kuderedza njodzi yechirwere chemoyo, kusanganisira chirwere chemoyo uye sitiroko. Iyo vasodilatory properties inobatsirawo kuvandudza kuyerera kweropa uye kuderera kweropa, kukurudzira hutano hwehutano hwehutano.
2. Kuvandudza kushanda kwehuropi
Kuwedzera huropi hwako kwakakosha sekupisa muviri wako, uye niacin inoita basa rakanaka pane izvi. Niacin inotsigira kugadzirwa kwemaurotransmitters, kusanganisira serotonin uye dopamine, iyo inodzora mafungiro, maitiro, uye cognition. Nekugadzirisa mazinga eurotransmitter, niacin inobatsira kuchengetedza pfungwa, kuderedza mhute yehuropi, uye kukurudzira kugona kwese kwese. Kugara uchinwa niacin kwakaratidzawo migumisiro yakanaka mukudzora zviratidzo zvehosha dzine chokuita nendangariro dzakadai sehosha yeAlzheimer.
3. Simba amplifier
Kana iwe uchiwanzozviwana uine usimbe kana kushaya simba, niacin inogona kunge iri mhinduro yauri kutsvaga. Sechikamu chakakosha cheiyo cellular simba rekugadzira maitiro, niacin inobatsira kushandura chikafu chatinodya kuita simba. Nekusimudzira kuparara kwemakhahydrates, mapuroteni nemafuta, niacin inoita kuti miviri yedu iwane simba rakadzikama, kudzivirira kuneta uye kupera simba. Kusanganisira niacin-yakapfuma chikafu mukudya kwako kunogona kukwidziridza mazinga esimba rako.
4. Kuvandudza hutano hweganda
Gamuchira mabhenefiti e niacin uye taura zvakanaka kune ganda rakasviba, rakashama. Ichi chikafu chakakosha chinopa zvakawanda zvinobatsira paganda. Niacin inobatsira kuderedza kuzvimba, kukurudzira kugadzirwa kwecollagen, uye kunatsiridza ganda barriers basa. Iyo anti-inflammatory properties inoita kuti ive mubatsiri mukuru mukurapa mamiriro eganda senge acne, eczema, uye rosacea. Kugaro kunwa niacin kunobatsira kuchengetedza hudiki, kupenya kweganda, zvichiita kuti ive yakanakira yekuwedzera kune yako tsika yekuchengeta ganda.
5. Kugadziriswa kweshuga yeropa
Imwe bhenefiti inoshamisa yeniacin kugona kwayo kudzora mazinga eshuga yeropa. Izvi zvinonyanya kukosha kune vanhu vane chirwere cheshuga kana kuti vari pangozi yekuva nechirwere cheshuga. Niacin inovandudza insulin senitivity uye inobatsira muviri kudzora mazinga eshuga yeropa zvinobudirira. Nekuchengetedza huwandu hweshuga hweropa, niacin inogona kuderedza njodzi yezvinetso zvine chokuita nechirwere cheshuga, zvakadai sematambudziko emwoyo uye kukuvara kwetsinga.
6. Kugadziriswa kweDNA uye kushanda kwemasero
Niacin inotsigira nzira dzekugadzirisa DNA uye inobatsira kuchengetedza genetic kugadzikana. Pamusoro pezvo, inobata basa rakakosha mukuumbwa kweNAD (nicotinamide adenine dinucleotide), coenzyme inotarisira mabasa akakosha emasero. Nekutsigira kugadzirisa kweDNA uye kuve nechokwadi chekushanda kwesero kwakaringana, niacin inobatsira kudzivirira kukuvara kwesero uye inosimudzira hutano hwese uye kugara zvakanaka.
Kubatanidza chikafu chine niacin-chakapfuma mukudya kwedu ndiyo nzira yakanakisa yekuzadzisa zvatinoda zvezuva nezuva. Zvokudya zvakakwirira muniacin zvinosanganisira:
●Nzungu nemhodzi:Mamwe emhando dzakanakisa dzinosanganisira nzungu, mhodzi dzesunflower, maamondi uye maflaxseed. Haisi kungopa hutano hwakanaka hwe niacin, asiwo humwe hutano hunokosha, mafuta ane utano, uye fiber.
●Huku uye nyama isina mafuta:Huku, turkey, uye nyama yemombe yakaonda (senge sirloin kana nyoro) zvine huwandu hwakawanda hwevhitamini iyi yakakosha. Havasi ivo vakapfuma muniacin chete, vanopawo mapuroteni emhando yepamusoro, iron, uye zvimwe zvinovaka muviri zvakakosha.
●Hove nehove dzegungwa:Kunyanya tuna, saumoni, sardines uye shrimp haisi kungonaka kwekuravira, asiwo kupfuma mu niacin.
●Zviyo zvose: Mbeu dzakakwana dzakadai semupunga webrown, quinoa, oats, uye bhari hazvina kupfuma chete muzvokudya zvefiber, asiwo inzvimbo dzakanakisisa dze niacin. Vanopa simba rakasimba, kubatsira kugaya, uye kubatsira kugadzirisa mazinga eshuga.
●Bhinzi nema legumes:zvinosanganisira mbambaira, pizi, bhinzi nebhinzi nhema, izvo zvakapfuma muniacin, fiber uye zvicherwa zvakasiyana. Vane zvakawanda zvakanaka zvehutano, kusanganisira kuvandudza hutano hwekudya, kudzikamisa mazinga ehuga uye kutsigira hutano hwemwoyo.
●Zvigadzirwa zvemukaka:Zvigadzirwa zvemukaka zvakaita semukaka, yogati, uye chizi hazvingozivikanwi nekuda kwekarusiyamu yemukati, asi zvakare inzvimbo huru yeniacin.
Iyo yakakodzera niacin dose zvinoenderana nemashandisiro aunoita, pamwe nezera rako, uremu, murume kana mukadzi, uye zvakanangana zvaunoda.
Zvinoenderana neUSDA, iyo inokurudzirwa kudyiwa kwezuva nezuva kwevhitamini B3 niacin kunotevera:
Vana: 2-16 mg zuva nezuva, zvichienderana nezera
Varume: 16 mg pazuva
Vakadzi: 14 mg zuva nezuva
Vakadzi (vane pamuviri): 18 mg zuva nezuva
Vakadzi (vanoyamwisa): 17 mg zuva nezuva
Usati waisa niacin supplements mumaitiro ako ezuva nezuva, zvinodikanwa kubvunzana nemupi wehutano sezvo ivo vachigona kuongorora zvaunoda chaizvo uye nekukutungamira mukuona iyo chaiyo dosi yezvaunoda iwe wega.
Zvinogoneka maside effects:
Kunyange zvazvo niacin inowanzochengeteka mukati mezvinokurudzirwa zuva rega rega, vamwe vanhu vanogona kusangana nemigumisiro yakaipa pamadhora akakwirira, akadai sekuputika (kutsvuka uye kudziya kweganda), kuputika, kutemwa nemusoro, uye Gastrointestinal Discomfort. Izvi zvinokonzeresa zvinowanzova zvenguva pfupi uye zvinogona kudzikiswa nekuwedzera zvishoma nezvishoma muyero kana kutora niacin nekudya.
Mubvunzo: Pane zvekudya zve niacin here?
A: Hongu, niacin inogona kuwanikwa kubva kune zvakasiyana-siyana zvekudya. Zvimwe zvezvokudya zvakanakisisa zve niacin zvinosanganisira nyama (kunyanya chiropa nehuku), hove (dzakadai sesaumoni ne tuna), nyemba, zviyo, uye zviyo zvakasimbiswa. Iyo zvakare inogadzirwa nemuviri nemuviri kubva kune amino acid tryptophan, inowanikwa mune mapuroteni-akapfuma chikafu senge mazai uye zvigadzirwa zvemukaka.
Mubvunzo: Ko kushomeka kwe niacin kunogona kuitika here?
A: Hongu, kushomeka kweniacin kunogona kuitika, zvichitungamira kune mamiriro anonzi pellagra. Pellagra inoratidzwa nezviratidzo zvakaita semapundu eganda, gastrointestinal nyaya, uye kutadza kuziva. Zvisinei, kushomeka kweniacin hakuwanzoitiki munyika dzakabudirira, sezvo ichiwanikwa nyore muzvokudya zvakawanda uye inowanzowedzerwa kune zvigadzirwa zvakasimbiswa.
Disclaimer: Iyi blog positi inoshanda seruzivo rwese uye haifanirwe kutorwa sezano rekurapa. Nguva dzose bvunza nyanzvi yezvehutano usati washandisa chero chekuwedzera kana kuita shanduko kuhutano hwako hwehutano.
Nguva yekutumira: Sep-19-2023
