Munyaya yekudya zvinovaka muviri zvakakosha, mavhitamini anoita basa rakakosha mukuchengetedza hutano hwakanaka uye kugara zvakanaka. Imwe yevhitamini inokosha inowanzo furatirwa iniacin, inozivikanwawo sevhitamini B3. Kunyange zvazvo niacin ichizivikanwa nekukwanisa kwayo kutsigira ganda rine hutano, inoitawo basa guru mukugadzira simba uye metabolism, zvichiita kuti ive chinhu chakakosha pakudya kwakaringana.
Niacin, inozivikanwawo se niacin vitamin uye niacinamide, ivhitamini inonyungudika mumvura inowanikwa muzvikafu zvakaita senyama, hove, huku, nyemba, uye zviyo zvese, kana kuti inotorwa sekuwedzera kwekudya. Ndiyo zvinovaka muviri zvinodiwa nemuviri kushandura makabhohaidhiretsi, mafuta, uye mapuroteni muzvikafu kuita simba rinoshanda.
Icho chikamu chevhitamini B complex, pamwe chete nemamwe mavitamini eB, anosanganisira vhitamini B1 (thiamine), vhitamini B2 (riboflavin), vhitamini B3 (niacin/niacin), vhitamini B5 (pantothenic acid), nezvimwewo. Pakati pazvo, vhitamini B3 inowanzonzi niacin uye ine marudzi maviri: niacin uye nicotinamide.
Niacinamide ndeimwe yemhando dzakajairika dzevhitamini B3, chinhu chakakosha chinodiwa pakuita mabasa akawanda mumuviri wedu. Inopa simba kumasero uye inobatsira mukushandiswa kwemafuta, mapuroteni nemakabhohaidhiretsi. Niacin inobatsirawo mukugadzirwa kwemahormone uye inobatsira kuchengetedza ganda rakanaka, kugaya chikafu uye masisitimu etsinga. Pamusoro pezvo, niacin inowanzo shandiswa sekuwedzera kubatsira kudzora mamwe mamiriro ehutano, akadai secholesterol yakakwira uye triglyceride levels.
1. Kuvandudza hutano hwemwoyo
Niacin inozivikanwa zvikuru nemhedzisiro yayo yakakosha pahutano hwemwoyo. Inobatsira kuwedzera huwandu hwecholesterol yakanaka (HDL) uye inoderedza huwandu hwecholesterol yakaipa (LDL) uye triglycerides. Nekudzora huwandu hwecholesterol, niacin inobatsira kuderedza njodzi yezvirwere zvemwoyo, kusanganisira chirwere chemwoyo uye sitiroko. Hunhu hwayo hwekudzora ropa hunobatsirawo kuvandudza kuyerera kweropa uye kuderedza BP, zvichikurudzira hutano hwemwoyo.
2. Kuvandudza mashandiro ehuropi
Kupa simba kuuropi hwako kwakakosha sekupa simba kumuviri wako, uye niacin inoita basa rakanaka kwazvo pakuita izvi. Niacin inotsigira kugadzirwa kwe neurotransmitters, kusanganisira serotonin nedopamine, zvinodzora mafungiro, maitiro, uye kugona kuziva. Nekuvandudza mazinga e neurotransmitters, niacin inobatsira kuchengetedza pfungwa dzakatarisa, kuderedza fog yeuropi, uye kukurudzira mashandiro epfungwa. Kudya niacin nguva dzose kwakaratidzawo mhedzisiro yakanaka mukudzora zviratidzo zvezvirwere zvine chekuita nekurangarira zvakaita sechirwere cheAlzheimer.
3. Simba rekuwedzera simba
Kana uchiwanzozviwana wava nenguva shoma kana usina simba, niacin ingave mhinduro yauri kutsvaga. Sechikamu chakakosha chekugadzirwa kwesimba remasero, niacin inobatsira kushandura chikafu chatinodya kuita simba. Nekukurudzira kuputsika kwemakabohidrati, mapuroteni nemafuta, niacin inoita kuti miviri yedu iwane simba nguva dzose, zvichidzivirira kuneta uye kuneta. Kusanganisira chikafu chine niacin mukudya kwako kunogona kuwedzera simba rako.
4. Kuvandudza hutano hweganda
Gamuchira mabhenefiti e niacin uye taura zvakanaka nezveganda risina kupenya uye risina kupenya. Ichi chinovaka muviri chakakosha chinopa mabhenefiti akawanda kuganda. Niacin inobatsira kuderedza kuzvimba, kukurudzira kugadzirwa kwe collagen, uye kuvandudza mashandiro ekudzivirira ganda. Hunhu hwayo hwekudzivirira kuzvimba hunoita kuti ibatsire zvikuru pakurapa matambudziko eganda akadai semapundu, eczema, uye rosacea. Kudya niacin nguva dzose kunobatsira kuchengetedza ganda rako richipenya, zvichiita kuti rive chinhu chakanaka pakuchengetedza ganda rako.
5. Kudzora shuga muropa
Chimwe chinhu chinoshamisa chinobatsira ne niacin kugona kwayo kudzora huwandu hweshuga muropa. Izvi zvakakosha zvikuru kuvanhu vane chirwere cheshuga kana kuti vari panjodzi yekubatwa nechirwere cheshuga. Niacin inovandudza kunzwa kwe insulin uye inobatsira muviri kudzora huwandu hweshuga muropa zvinobudirira. Nekuchengetedza huwandu hweshuga muropa hwakagadzikana, niacin inogona kuderedza njodzi yezvinetso zvine chekuita neshuga, zvakaita sematambudziko emwoyo netsinga.
6. Kugadziriswa kweDNA uye mashandiro emasero
Niacin inotsigira nzira dzakakodzera dzekugadzirisa DNA uye inobatsira kuchengetedza kugadzikana kwemajini. Pamusoro pezvo, inoita basa rakakosha mukugadzirwa kweNAD (nicotinamide adenine dinucleotide), coenzyme inotarisira mabasa akakosha emasero. Nekutsigira kugadziriswa kweDNA uye kuona kushanda kwemasero kwakanaka, niacin inobatsira kudzivirira kukuvara kwemasero uye kukurudzira hutano hwese uye kugara zvakanaka.
Kuisa chikafu chine niacin mukudya kwedu ndiyo nzira yakanakisisa yekugutsa zvatinoda zvezuva nezuva. Zvokudya zvine niacin yakawanda zvinosanganisira:
●Nzungu nembeu:Zvimwe zvezvakanakisa zvinobva munzungu, mhodzi dzezuva, maarumondi nembeu dzeflax. Hazvingopi chete kuti pave ne niacin ine hutano, asiwo zvimwe zvinovaka muviri zvakakosha, mafuta ane hutano, uye fiber.
●Huku nenyama dzisina mafuta akawanda:Huku, kakuku, nenyama yemombe isina mafuta akawanda (yakadai sesirloin kana tenderloin) zvine huwandu hwakawanda hwevhitamini iyi inokosha. Hazvingogumiri mu niacin chete, asiwo zvinopa mapuroteni emhando yepamusoro, iron, nezvimwe zvinovaka muviri zvakakosha.
●Hove nehove:Kunyanya tuna, salmon, sardine neshrimp hazvingonakidze chete pakuravira, asiwo zvakapfuma mu niacin.
●Zviyo zvese: Zviyo zvakaita semupunga webrown, quinoa, oats, nebhari hazvina kungopfuma mufayibha chete, asiwo zvinopa niacin zvakanaka. Zvinopa simba rinogara kwenguva refu, zvinobatsira kugaya chikafu, uye zvinobatsira kudzora huwandu hweshuga muropa.
●Nyemba nenyemba:zvinosanganisira nyemba, nyemba dzechizi, nyemba dzekidney nenyemba nhema, idzo dzakapfuma mu niacin, fiber uye zvicherwa zvakasiyana-siyana. Dzine mabhenefiti akawanda pahutano, anosanganisira kuvandudza hutano hwekugaya, kudzikamisa huwandu hweshuga muropa uye kutsigira hutano hwemwoyo.
●Zvigadzirwa zvemukaka:Zvigadzirwa zvemukaka zvakaita semukaka, yogati, uye chizi hazvingozivikanwe chete necalcium yazvo, asiwo zvinopa niacin yakawanda.
Dosi yakakodzera ye niacin inoenderana nekuti unoishandisa sei, pamwe nezera rako, huremu, murume kana mukadzi, uye zvaunoda.
Maererano neUSDA, kudya vhitamini B3 niacin kunokurudzirwa zuva nezuva ndekwekuti:
Vana: 2-16 mg pazuva, zvichienderana nezera
Varume: 16 mg pazuva
Vakadzi: 14 mg pazuva
Vakadzi (vane pamuviri): 18 mg pazuva
Vakadzi (vanoyamwisa): 17 mg pazuva
Usati watanga kushandisa niacin supplements mumabasa ako ezuva nezuva, zvakakosha kubvunza chiremba sezvo vachigona kuongorora zvaunoda uye kukutungamira mukusarudza mushonga wakakodzera wezvinodiwa zvako.
Migumisiro inogona kuitika:
Kunyange zvazvo niacin yakachengeteka mukati mehuwandu hunokurudzirwa hwezuva nezuva, vamwe vanhu vanogona kusangana nemigumisiro yakaipa kana vakanwa mishonga yakawanda, yakadai sekutsvuka kweganda (kutsvuka uye kudziya), kuvaviwa, musoro, uye kusagadzikana mudumbu. Migumisiro iyi inowanzova yenguva pfupi uye inogona kuderedzwa nekuwedzera zvishoma nezvishoma mushonga kana kutora niacin panguva yekudya.
Mubvunzo: Pane zvimwe zvinhu zvinokonzera niacin mukudya here?
A: Ehe, niacin inogona kuwanikwa kubva muzvikafu zvakasiyana-siyana. Zvimwe zvezvikafu zvakanakisisa zve niacin zvinosanganisira nyama (kunyanya chiropa nehuku), hove (senge salmon ne tuna), nyemba, zviyo zvese, uye zviyo zvakasimbiswa. Inogadzirwawo nemuviri kubva ku amino acid tryptophan, inowanikwa muzvikafu zvine mapuroteni akawanda senge mazai nezvigadzirwa zvemukaka.
Mubvunzo: Kushomeka kwe niacin kunogona kuitika here?
A: Ehe, kushomeka kwe niacin kunogona kuitika, zvichikonzera chirwere chinonzi pellagra. Pellagra inoratidzwa nezviratidzo zvakaita semapundu eganda, matambudziko emudumbu, uye kutadza kuziva. Zvisinei, kushomeka kwe niacin hakuwanzo kuwanikwa munyika dzakabudirira, sezvo ichiwanikwa zviri nyore muzvikafu zvakawanda uye inowanzowedzerwa muzvigadzirwa zvakasimbiswa.
Chiziviso: Chinyorwa ichi cheblog chinoshanda seruzivo rwese uye hachifanirwe kutorwa sezano rezvekurapa. Gara uchibvunza nyanzvi yehutano usati washandisa chero mishonga yekuwedzera kana kuita shanduko kuhurongwa hwako hwehutano.
Nguva yekutumira: Gunyana-19-2023
