Niacin

Niacin rudzi rwevhitamini B. Iyo vhitamini inogadziriswa nemvura. Hazvina kuchengetwa mumuviri. Mavhitamini emvura anonyungudika mumvura anonyungudika mumvura. Zvasara zvevhitamini zvinosiya muviri kuburikidza neweti. Muviri unochengetedza diki diki reaya mavitamini. Ivo vanofanirwa kutorwa nguva nenguva kuchengetedza dura.

Niacin inobatsira kugaya chikafu, ganda, uye tsinga kuti zvishande. Izvo zvakakoshawo pakushandura chikafu kuita simba.

Niacin (inozivikanwawo sevhitamini B3) inowanikwa mu:

• Mukaka
• Mazai
• Zvingwa zvakapfumiswa uye zviyo
• Mupunga
• Hove
• Mean nyama
• Mbesa
• Nzungu
• Nyuchi

NIACIN UYE HOSHA YOMWOYO

Kwemakore mazhinji, madosi e1 kusvika ku3 magiramu enicotinic acid pazuva rakashandiswa sekurapa cholesterol yemuropa.

Niacin inogona kubatsira mukuwedzera mwero weakanaka cholesterol (HDL cholesterol) muropa. Inogona zvakare kuunza pasi huwandu hwemafuta asina hutano muropa. Gara uchitaura nemupi wako wezvehutano usati watanga chero chinowedzera.

KUSHAYA:

Kushomeka kwe niacin kunokonzeresa pellagra. Zviratidzo zvinosanganisira:

• Zvinetso zvekudya
• Yakaputika ganda
• Kusashanda zvakanaka kwepfungwa

YEPAMUSOROSORA

Zvakawanda zve niacin zvinogona kukonzera:

• Yakawedzera shuga yeropa (glucose) danho
• Kukuvara kwechiropa
• Peptic maronda
• Kuputika kweganda

Kana ikapihwa sekurapa kune vanhu vane cholesterol yakawanda, zvinonzi niacin zvinowedzera zvinogona kukonzeresa. Iko kunzwa kwekudziya, kutsvuka, kuruma kana kugwinha kwechiso, mutsipa, maoko kana chifuva chepamusoro.

Kuti udzivise kumhanya, usanwa zvinwiwa zvinopisa kana doro neiniin.

Mafomu matsva e niacin ekuwedzera ane mashoma mhedzisiro. Nicotinamide haina kukonzera izvi mhedzisiro.

REFERENCE ZVINONYANYA

Kurudziro yeNiacin uye zvimwe zvinovaka muviri zvinopihwa muDhijitari Referensi Inotora (maDRIs), ayo anogadzirwa neFood neNutrition Board kuInstitute of Medicine. DRI izwi rinoreva seti yereferenzi tsika dzinoshandiswa kuronga uye kuongorora kudyiwa kwevakagwinya kwevanhu vane hutano. Aya maitiro, ayo anosiyana nezera uye bonde, anosanganisira:

• Yakakurudzirwa Dietary Allowance (RDA): avhareji zuva rega rega rekunwa iro rinokwana kusangana nezvinodiwa zvinovaka muviri zveanenge ese (97% kusvika 98%) vanhu vane hutano.
• Inokwana Intake (AI): kana pasina humbowo hwakakwana hwekuvandudza RDA, iyo AI inoiswa padanho iro rinofungidzirwa kuchengetedza zvakakwana kudya.

Dhijitari Referensi Inotora yeNiacin:

Vacheche

• 0 kusvika kumwedzi mitanhatu: 2 * mamirigiramu pazuva (mg / zuva)
• Mwedzi 7 kusvika ku12: 4 * mg / zuva

Kudyiwa Kwakakwana (AI)

Vana (RDA)

• 1 kusvika kumakore matatu: 6 mg / zuva
• Makore mana kusvika masere: 8 mg / zuva
• 9 kusvika 13 makore: 12 mg / zuva

Vechidiki nevakuru (RDA)

• Varume vane makore gumi nemana zvichikwira: 16 mg / zuva
• Vakadzi vane makore gumi nemana zvichikwira: 14 mg / zuva, 18 mg / zuva panguva yepamuviri, 17 mg / zuva panguva yekuyamwisa

Mazano akasarudzika anoenderana nezera, bonde, uye zvimwe zvinhu (sekubata). Vakadzi vane pamuviri kana kuyamwisa vanoda mari yakawanda. Kumbira mupiki wako kuti ndeipi mari yakakunakira iwe.

Nzira yakanakisa yekuwana chinodikanwa chezuva nezuva chemavhitamini akakosha kudya chikafu chakaringana chine chikafu chakasiyana.

Nicotinic asidhi; Vhitamini B3

• Vitamin B3 inobatsira
• Vitamin B3 kushomeka
• Vitamin B3 sosi

Mason JB. Mavhitamini, tsvaga zvicherwa, uye mamwe micronutrients. Mune: Goldman L, Schafer AI, eds. Goldman-Cecil Mushonga. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: chitsiko 218.

Salwen MJ. Mavhitaminzi uye kuronda zvinhu. Mune: McPherson RA, Pincus MR, eds. Henry's Clinical Diagnosis uye Management nemaLabhoritari Maitiro. 23rd ed. St Louis, MO: Elsevier; 2017: chitsiko 26.