Kwicandelo lezondlo ezibalulekileyo, iivithamini zidlala indima ebalulekileyo ekugcineni impilo entle kunye nokuphila kakuhle. Enye yeevithamini ezibalulekileyo ezidla ngokunganakwa yi-niacin, eyaziwa ngokuba yi-vitamin B3. Nangona i-niacin yaziwa ngokukwazi kwayo ukuxhasa ulusu olusempilweni, ikwadlala indima ebalulekileyo ekuveliseni amandla kunye ne-metabolism, nto leyo eyenza ukuba ibe yinxalenye ebalulekileyo yokutya okunesondlo.
I-Niacin, ekwaziwa ngokuba yi-niacin vitamin kunye ne-niacinamide, yi-vitamin enyibilikayo emanzini efumaneka ngokwemvelo ekutyeni okufana nenyama, intlanzi, iinkukhu, iimbotyi, kunye neenkozo ezipheleleyo, okanye ithathwa njengesongezelelo sokutya. Zizondlo ezibalulekileyo zomzimba ezifunekayo ukuguqula ii-carbohydrate, amafutha kunye neeproteni ekutyeni zibe ngamandla asebenzisekayo.
Iyinxalenye ye-vitamin B complex, kunye nezinye iivithamini ze-B, kuquka i-vitamin B1 (thiamine), i-vitamin B2 (riboflavin), i-vitamin B3 (niacin/niacin), i-vitamin B5 (pantothenic acid), kunye nezinye. Phakathi kwazo, i-vitamin B3 idla ngokubizwa ngokuba yi-niacin kwaye ineentlobo ezimbini: i-niacin kunye ne-nicotinamide.
I-Niacinamide yenye yezona ntlobo zixhaphakileyo zevithamini B3, izondlo ezibalulekileyo ezifunekayo kwiinkqubo ezininzi emizimbeni yethu. Inika amandla kwiiseli kwaye inceda ekusetyenzisweni kwamafutha, iiproteni kunye neecarbohydrate. I-Niacin ikwanceda ekuvelisweni kweehomoni ezithile kwaye inceda ekugcineni ulusu luphilile, inkqubo yokugaya ukutya kunye nemithambo-luvo. Ukongeza, i-niacin idla ngokusetyenziswa njengesongezelelo ukunceda ukulawula iimeko ezithile zonyango, ezinje ngamanqanaba aphezulu e-cholesterol kunye ne-triglyceride.
1. Ukuphucula impilo yentliziyo
I-Niacin yaziwa kakhulu ngemiphumo yayo ebalulekileyo kwimpilo yentliziyo. Inceda ukonyusa amanqanaba e-cholesterol elungileyo (HDL) kwaye yehlisa amanqanaba e-cholesterol embi (LDL) kunye ne-triglycerides. Ngokulawula amanqanaba e-cholesterol, i-niacin inceda ukunciphisa umngcipheko wesifo sentliziyo, kubandakanya ukuhlaselwa yintliziyo kunye ne-stroke. Iimpawu zayo zokuvasa imithambo yegazi zikwanceda ukuphucula ukuhamba kwegazi kunye nokunciphisa uxinzelelo lwegazi, okukhuthaza inkqubo yentliziyo esempilweni.
2. Ukuphucula ukusebenza kwengqondo
Ukunika amandla ingqondo yakho kubaluleke njengokunika amandla umzimba wakho, kwaye i-niacin yenza umsebenzi ogqwesileyo koku. I-Niacin ixhasa ukuveliswa kwee-neurotransmitters, kubandakanya i-serotonin kunye ne-dopamine, ezilawula imood, ukuziphatha, kunye nokuqonda. Ngokuphucula amanqanaba e-neurotransmitter, i-niacin inceda ukugcina ingqondo igxile, inciphise inkungu yengqondo, kwaye ikhuthaze ukusebenza kwengqondo iyonke. Ukutya rhoqo i-niacin kukwabonakalise iziphumo ezilungileyo ekulawuleni iimpawu zezifo ezinxulumene nenkumbulo ezifana nesifo se-Alzheimer.
3. Isikhulisi samandla
Ukuba uhlala uzifumana ucotha okanye ungenawo amandla, i-niacin isenokuba sisisombululo osifunayo. Njengenxalenye ebalulekileyo yenkqubo yokuvelisa amandla eseli, i-niacin inceda ukuguqula ukutya esikutyayo kube ngamandla. Ngokukhuthaza ukuqhekeka kweecarbohydrate, iiproteni kunye namafutha, i-niacin iqinisekisa ukuba imizimba yethu ifumana amandla rhoqo, ithintela ukudinwa kunye nokudinwa. Ukubandakanya ukutya okutyebileyo kwi-niacin ekutyeni kwakho kunokunyusa amanqanaba akho amandla ngokwendalo.
4. Ukuphucula impilo yolusu
Yamkela iingenelo ze-niacin kwaye uthi ndlela-ntle kulusu olukhazimlayo nolungenalukhazimlo. Esi sondlo sibalulekileyo sinika iingenelo ezininzi kulusu. I-Niacin inceda ekunciphiseni ukudumba, ikhuthaze ukuveliswa kwe-collagen, kwaye iphucule umsebenzi wokuthintela ulusu. Iipropati zayo zokulwa nokudumba ziyenza ibe luncedo olukhulu ekunyangeni iimeko zolusu ezifana ne-acne, i-eczema, kunye ne-rosacea. Ukutya rhoqo i-niacin kunceda ukugcina ubuso obutsha, obukhazimlayo, okwenza kube lolona longezo lufanelekileyo kwinkqubo yakho yokhathalelo lolusu.
5. Ukulawulwa kweswekile egazini
Enye inzuzo ephawulekayo ye-niacin kukukwazi kwayo ukulawula amanqanaba eswekile egazini. Oku kubaluleke kakhulu kubantu abanesifo seswekile okanye abasengozini yokuba nesifo seswekile. I-Niacin iphucula uvakalelo lwe-insulin kwaye inceda umzimba ukulawula amanqanaba eswekile egazini ngokufanelekileyo. Ngokugcina amanqanaba eswekile egazini azinzileyo, i-niacin inokunciphisa umngcipheko weengxaki ezinxulumene nesifo seswekile, ezifana neengxaki zentliziyo kunye nomonakalo wemithambo-luvo.
6. Ukulungiswa kwe-DNA kunye nokusebenza kweeseli
I-Niacin ixhasa iindlela ezifanelekileyo zokulungisa i-DNA kwaye inceda ukugcina uzinzo lwezakhi zofuzo. Ukongeza, idlala indima ebalulekileyo ekwenziweni kwe-NAD (nicotinamide adenine dinucleotide), i-coenzyme enoxanduva lwemisebenzi ebalulekileyo yeseli. Ngokuxhasa ukulungiswa kwe-DNA nokuqinisekisa ukusebenza kakuhle kweseli, i-niacin inceda ekuthinteleni umonakalo weseli kwaye ikhuthaza impilo kunye nokuphila kakuhle iyonke.
Ukufaka ukutya okutyebileyo kwi-niacin kwindlela esitya ngayo yeyona ndlela ilungileyo yokuhlangabezana neemfuno zethu zemihla ngemihla ngokwemvelo. Ukutya okune-niacin eninzi kuquka:
●Amandongomane kunye nembewu:Eminye yemithombo ibalaseleyo iquka amandongomane, imbewu yelanga, ii-almond kunye nembewu yeflaxseeds. Ayiniki nje kuphela idosi enempilo ye-niacin, kodwa ikwanika nezinye izondlo ezibalulekileyo, amafutha asempilweni, kunye nefayibha.
●Inyama yenkukhu nenyama engenamafutha:Inkukhu, iturkey, kunye nenyama yenkomo engenamafutha (efana ne-sirloin okanye i-tenderloin) ziqulathe ubuninzi bale vithamini ibalulekileyo. Azigcini nje ngokuba zizityebi kwi-niacin, zikwabonelela ngeproteni esemgangathweni, i-iron, kunye nezinye izondlo ezibalulekileyo.
●Intlanzi kunye neentlanzi zaselwandle:Ingakumbi i-tuna, i-salmon, i-sardines kunye ne-shrimp azimnandi nje kuphela kwiincasa, kodwa zikwatyebile kwi-niacin.
●Amazimba: Iinkozo ezipheleleyo ezifana nerayisi emdaka, iquinoa, i-oats, kunye nerhasi azityebanga nje kuphela kwi-fiber yokutya, kodwa zikwangumthombo obalaseleyo we-niacin. Zinika amandla ahlala ixesha elide, zinceda ekugayweni kokutya, kwaye zinceda ekulawuleni amanqanaba eswekile egazini.
●Iimbotyi kunye nemifuno:kuquka iilentili, iitshizi, iimbotyi zezintso kunye neembotyi ezimnyama, ezityebileyo kwi-niacin, ifayibha kunye neeminerali ezahlukeneyo. Zineengenelo ezininzi zempilo, kuquka ukuphucula impilo yokugaya ukutya, ukuzinzisa amanqanaba eswekile egazini kunye nokuxhasa impilo yentliziyo.
●Iimveliso zederi:Iimveliso zobisi ezifana nobisi, iyogathi, kunye netshizi azaziwa kuphela ngomxholo wazo we-calcium, kodwa zikwangumthombo omkhulu we-niacin.
Idosi ye-niacin efanelekileyo ixhomekeke kwindlela oyisebenzisa ngayo, kunye nobudala bakho, ubunzima, isini, kunye neemfuno zakho ezithile.
Ngokutsho kwe-USDA, ukutya okucetyiswayo kwe-vitamin B3 niacin imihla ngemihla kulandelayo:
Abantwana: 2-16 mg imihla ngemihla, kuxhomekeke kwiminyaka
Amadoda: 16 mg ngosuku
Abafazi: 14 mg imihla ngemihla
Abafazi (abakhulelweyo): 18 mg yonke imihla
Abafazi (abancancisayo): 17 mg yonke imihla
Ngaphambi kokuba ufake izongezo ze-niacin kwimisebenzi yakho yemihla ngemihla, kubalulekile ukubonisana nomboneleli wezempilo njengoko enokuvavanya iimfuno zakho ezithile kwaye akukhokele ekumiseleni idosi echanekileyo yeemfuno zakho.
Iziphumo ebezingalindelekanga ezinokubakho:
Nangona i-niacin ikhuselekile ngokubanzi kwimilinganiselo ecetyiswayo yemihla ngemihla, abanye abantu banokufumana iziphumo ezimbi xa besebenzisa iidosi eziphezulu, ezifana nokuhlambuluka (ukuba bomvu nokufudumala kolusu), ukurhawuzelela, intloko ebuhlungu, kunye nokungakhululeki kwamathumbu. Ezi ziphumo bezihlala zisenzeka okwexeshana kwaye zinokuncitshiswa ngokunyusa idosi kancinci kancinci okanye ukuthatha i-niacin xa usitya.
Q: Ngaba kukho nayiphi na imithombo yokutya ye-niacin?
A: Ewe, i-niacin ingafumaneka kwiindawo ezahlukeneyo zokutya. Eminye yemithombo yokutya engcono kakhulu ye-niacin ibandakanya inyama (ingakumbi isibindi kunye nenkukhu), intlanzi (efana ne-salmon kunye ne-tuna), iimbotyi, iinkozo ezipheleleyo, kunye neenkozo eziqinisiweyo. Ikwaveliswa ngokwendalo ngumzimba kwi-amino acid tryptophan, efumaneka ekutyeni okuneproteni eninzi njengamaqanda kunye neemveliso zobisi.
Umbuzo: Ngaba kunokwenzeka ukuba kubekho ukungabikho kwe-niacin?
A: Ewe, ukunqongophala kwe-niacin kunokwenzeka, nto leyo ekhokelela kwimeko ebizwa ngokuba yi-pellagra. I-Pellagra ibonakaliswa ziimpawu ezifana nokurhawuzelela kwesikhumba, iingxaki zesisu, kunye nokuphazamiseka kwengqondo. Nangona kunjalo, ukunqongophala kwe-niacin kunqabile kumazwe aphuhlileyo, njengoko ifumaneka ngokulula kukutya okuninzi kwaye idla ngokufakwa kwiimveliso eziqinisiweyo.
Isikhanyeli: Le posi yebhlog isebenza njengolwazi oluqhelekileyo kwaye akufuneki ithathwe njengengcebiso yezonyango. Soloko unxibelelana neengcali zempilo ngaphambi kokusebenzisa naziphi na izongezo okanye ukwenza utshintsho kwindlela yakho yokhathalelo lwempilo.
Ixesha lokuthumela: Septemba-19-2023
