Kwindawo yezondlo eziyimfuneko, iivithamini zidlala indima ebalulekileyo ekugcineni impilo kunye nokuphila kakuhle. Enye ivithamin ebaluleke ngolo hlobo edla ngokungakhathalelwa yiniacin, ekwabizwa ngokuba yivitamin B3. Ngelixa i-niacin idume ngokukwazi ukuxhasa ulusu olusempilweni, ikwadlala indima ebalulekileyo kwimveliso yamandla kunye nemetabolism, iyenza ibe yinxalenye ebalulekileyo yokutya okunesondlo.
I-Niacin, ekwabizwa ngokuba yi-niacin vitamin kunye ne-niacinamide, yivithamin enyibilikayo emanzini eyenzeka ngokwemvelo kukutya okufana nenyama, intlanzi, inkukhu, iimbotyi, kunye neenkozo ezipheleleyo, okanye ithathwa njengesongezo sokutya. Zizondlo zomzimba ezibalulekileyo ezifunekayo ukuguqula icarbohydrates, amafutha, kunye neeproteni ekutyeni zibe ngamandla asebenzisekayo.
Iyingxenye ye-vitamin B complex, kunye nezinye iivithamini ze-B, kuquka i-vitamin B1 (thiamine), i-vitamin B2 (i-riboflavin), i-vitamin B3 (i-niacin / i-niacin), i-vitamin B5 (i-pantothenic acid), kunye nabanye.Phakathi kwabo, i-vitamin I-B3 idla ngokubizwa ngokuba yi-niacin kwaye ineendlela ezimbini: i-niacin kunye ne-nicotinamide.
I-Niacinamide yenye yeendlela eziqhelekileyo ze-vitamin B3, izondlo eziyimfuneko kwiinkqubo ezininzi emizimbeni yethu. Inika amandla kwiiseli kwaye inceda kwimetabolism yamafutha, iiprotheni kunye neecarbohydrates. I-Niacin ikwanceda ekuveliseni amahomoni athile kwaye inceda ukugcina ulusu olusempilweni, inkqubo yokwetyisa kunye nemithambo-luvo. Ukongezelela, i-niacin isetyenziswa rhoqo njengesongezelelo ekuncedeni ukulawula iimeko ezithile zonyango, ezifana ne-cholesterol ephezulu kunye namanqanaba e-triglyceride.
1. Ukuphucula impilo yentliziyo
I-Niacin yamkelwa ngokubanzi ngeziphumo zayo ezibalulekileyo kwimpilo yentliziyo. Inceda ukunyusa amanqanaba e-cholesterol enhle (HDL) kwaye yehlisa amanqanaba e-cholesterol embi (LDL) kunye ne-triglycerides. Ngokulawula amanqanaba e-cholesterol, i-niacin inceda ukunciphisa umngcipheko wesifo senhliziyo, kuquka ukuhlaselwa yintliziyo kunye nesifo sohlangothi. Iimpawu zayo ze-vasodilatory nazo zinceda ukuphucula ukuhamba kwegazi kunye nokunciphisa uxinzelelo lwegazi, ukukhuthaza inkqubo ye-cardiovascular system.
2. Ukuphucula ukusebenza kwengqondo
Ukuxhobisa ingqondo yakho kubaluleke kakhulu njengokutshisa umzimba wakho, kwaye i-niacin yenza umsebenzi obalaseleyo koku. I-Niacin ixhasa ukuveliswa kwee-neurotransmitters, kuquka i-serotonin kunye ne-dopamine, elawula isimo sengqondo, ukuziphatha, kunye nokuqonda. Ngokwandisa amanqanaba e-neurotransmitter, i-niacin inceda ukugcina ukugxila kwengqondo, ukunciphisa inkungu yengqondo, kunye nokukhuthaza ukusebenza kwengqondo jikelele. Ukuthathwa rhoqo kwe-niacin kuye kwabonisa iziphumo ezilungileyo ekulawuleni iimpawu zezifo ezinxulumene nenkumbulo ezifana nesifo se-Alzheimer.
3. Iamplifier yamandla
Ukuba uhlala uzifumana uvila okanye ungenamandla, i-niacin inokuba sisisombululo osifunayo. Njengenxalenye ebalulekileyo yenkqubo yokuvelisa amandla eselula, i-niacin inceda ukuguqula ukutya esikutyayo kube ngamandla. Ngokukhuthaza ukuqhekeka kwe-carbohydrates, iiprotheni kunye namafutha, i-niacin iqinisekisa ukuba imizimba yethu inokubonelela ngokuzinzileyo kwamandla, ukuthintela ukukhathala kunye nokuphelelwa amandla. Ukubandakanya ukutya okutyebileyo kwe-niacin ekutyeni kwakho kunokonyusa ngokwendalo amanqanaba akho amandla.
4. Ukuphucula impilo yolusu
Yamkela izibonelelo ze-niacin kwaye uthi ndlela-ntle kulusu olubuthuntu, olusweleyo. Esi sondlo esibalulekileyo sibonelela ngeenzuzo ezininzi eluswini. I-Niacin inceda ukunciphisa ukuvuvukala, ukukhuthaza ukuveliswa kwe-collagen, kunye nokuphucula umsebenzi wokuthintela ulusu. Iipropathi zayo ezichasayo ziyenza ibe ngumncedi omkhulu ekunyangeni iimeko zolusu ezifana ne-acne, eczema, kunye ne-rosacea. Ukusetyenziswa rhoqo kwe-niacin kunceda ukugcina ulutsha, ibala eliqaqambileyo, nto leyo ebangela ukuba ibe yolongezelelweyo olufanelekileyo kwindlela yakho yokunyamekela ulusu.
5. Ukulawulwa kweswekile yegazi
Olunye uncedo oluchukumisayo lwe-niacin kukukwazi ukulawula amanqanaba eswekile yegazi. Oku kubaluleke ngakumbi kubantu abanesifo seswekile okanye abasemngciphekweni wokuba nesifo seswekile. I-Niacin iphucula ubuntununtunu kwi-insulin kwaye inceda umzimba ukulawula amanqanaba eswekile yegazi ngokufanelekileyo. Ngokugcina amanqanaba eshukela egazi azinzileyo, i-niacin inokunciphisa umngcipheko weengxaki ezinxulumene nesifo sikashukela, njengeengxaki ze-cardiovascular and nerve damage.
6. Ukulungiswa kwe-DNA kunye nomsebenzi weselula
I-Niacin isekela iindlela ezifanelekileyo zokulungisa i-DNA kwaye inceda ukugcina ukuzinza kwemfuza. Ukongeza, idlala indima ebalulekileyo kukwenziwa kwe-NAD (nicotinamide adenine dinucleotide), i-coenzyme enoxanduva lwemisebenzi ebalulekileyo yeselula. Ngokuxhasa ukulungiswa kwe-DNA kunye nokuqinisekisa ukusebenza kakuhle kweeseli, i-niacin inceda ukukhusela umonakalo weseli kunye nokukhuthaza impilo yonke kunye nokuphila kakuhle.
Ukufaka ukutya okutyebileyo kwe-niacin ekutyeni kwethu yeyona ndlela ilungileyo yokuhlangabezana neemfuno zethu zemihla ngemihla. Ukutya okuphezulu kwi-niacin kubandakanya:
●Amandongomane kunye nembewu:Eminye yemithombo engcono kakhulu iquka amandongomane, imbewu kajongilanga, iialmonds kunye neflaxseeds. Ayinikezeli kuphela umthamo ophilileyo we-niacin, kodwa kunye nezinye izondlo ezibalulekileyo, amafutha anempilo, kunye nefiber.
●Inkukhu kunye nenyama ebhityileyo:Inkukhu, i-turkey, kunye nenyama yenkomo ebhityileyo (efana ne-sirloin okanye i-tenderloin) iqulethe ixabiso eliphezulu le vitamin eyimfuneko. Azizityebi kwi-niacin kuphela, zikwabonelela ngeprotheyini ekumgangatho ophezulu, i-iron, kunye nezinye izondlo ezibalulekileyo.
●Intlanzi kunye nokutya kwaselwandle:Ngokukodwa i-tuna, i-salmon, i-sardines kunye ne-shrimp ayimnandi kuphela kwi-taste buds, kodwa ityebile kwi-niacin.
●Amazimba: Iinkozo ezipheleleyo ezifana nerayisi emdaka, iquinoa, oats, kunye nerhasi azityebi kuphela kwifibre yokutya, kodwa zikwayimithombo emihle kakhulu yeniacin. Banika amandla azinzileyo, uncedo lokugaya, kunye nokunceda ukulawula amanqanaba eswekile yegazi.
●Iimbotyi kunye nemifuno:kubandakanywa iilentile, ii-chickpeas, iimbotyi zezintso kunye neembotyi ezimnyama, ezityebileyo kwi-niacin, i-fiber kunye neeminerali ezahlukeneyo. Zineenzuzo ezininzi zempilo, kubandakanywa nokuphucula impilo yokugaya, ukuzinzisa amanqanaba eswekile yegazi kunye nokuxhasa impilo yentliziyo.
●Iimveliso zederi:Iimveliso zobisi ezifana nobisi, iyogathi, kunye noshizi azaziwa kuphela ngomxholo we-calcium, kodwa zikwangumthombo omkhulu we-niacin.
Idosi efanelekileyo ye-niacin ixhomekeke kwindlela oyisebenzisa ngayo, kunye nobudala bakho, ubunzima, isini, kunye neemfuno ezithile.
Ngokutsho kwe-USDA, ukuthathwa kwe-vitamin B3 niacin ekhuthazwayo yonke imihla ngolu hlobo lulandelayo:
Abantwana: 2-16 mg imihla ngemihla, kuxhomekeke kwiminyaka
Amadoda: 16 mg ngosuku
Abasetyhini: 14 mg yonke imihla
Abasetyhini (abakhulelweyo): 18 mg yonke imihla
Abasetyhini (ukuncancisa): 17 mg yonke imihla
Ngaphambi kokufaka izongezo ze-niacin kwinkqubo yakho yemihla ngemihla, kuyafuneka ukuba udibane nomboneleli wezempilo njengoko benokuvavanya iimfuno zakho ezithile kwaye bakhokele ekumiseleni idosi echanekileyo kwiimfuno zakho zomntu ngamnye.
Iziphumo ebezingalindelekanga:
Ngelixa i-niacin ikhuselekile ngokubanzi kwi-intake yemihla ngemihla ecetyiswayo, abanye abantu banokufumana iziphumo ezibi kwiidosi eziphezulu, njengokugungxula (ubomvu kunye nokufudumala kwesikhumba), ukurhawuzelela, intloko ebuhlungu, kunye nokuphazamiseka kwesisu. Ezi ziphumo bezingalindelekanga zikholisa ukuba zezokwexeshana kwaye zinokuncitshiswa ngokunyusa idosi ngokuthe chu okanye ukuthatha i-niacin kunye nokutya.
Umbuzo: Ngaba kukho imithombo yokutya ye-niacin?
IMPENDULO: Ewe, i-niacin inokufumaneka kwiindawo ngeentlobo zokutya. Eminye yemithombo yokutya ye-niacin iquka inyama (ingakumbi isibindi kunye nenkukhu), intlanzi (efana ne-salmon kunye ne-tuna), i-legumes, iinkozo ezipheleleyo, kunye nee-cereals eziqiniweyo. Ikwadityaniswe ngokwemvelo ngumzimba kwi-amino acid tryptophan, efumaneka kukutya okuneprotheyini eninzi njengamaqanda kunye neemveliso zobisi.
Umbuzo: Ngaba ukusilela kwe-niacin kunokwenzeka?
A: Ewe, ukunqongophala kwe-niacin kunokwenzeka, okukhokelela kwimeko ebizwa ngokuba yi-pellagra. I-Pellagra ibonakaliswe ngeempawu ezifana nokuqhambuka kwesikhumba, imiba yesisu, kunye nokuphazamiseka kwengqondo. Nangona kunjalo, ukunqongophala kwe-niacin kunqabile kumazwe ahambele phambili, njengoko ifumaneka ngokulula kukutya okuninzi kwaye isoloko ifakwa kwiimveliso ezinqatyisiweyo.
Ukuziphendulela: Esi sithuba seblogi sisebenza njengolwazi oluqhelekileyo kwaye akufanele luthathwe njengengcebiso yezonyango. Soloko udibana nengcali yezempilo ngaphambi kokuba usebenzise naziphi na izongezo okanye wenze utshintsho kwirejimeni yokhathalelo lwempilo.
Ixesha lokuposa: Sep-19-2023
