Zvikafu zvakapfuma muNiacin
Zvemukati
Niacin, inozivikanwawo sevhitamini B3, inowanikwa mune zvekudya zvakaita senyama, huku, hove, nzungu, miriwo yakasvibira uye dhomati yakabviswa, uye inowedzerwawo muzvigadzirwa zvakaita seupfu hwegorosi neupfu hwechibage.
Vitamin iyi inoshanda mumuviri ichiita mabasa sekuvandudza kutenderera kweropa, kurerutsa migraines uye kugadzirisa chirwere cheshuga, uye inogona zvakare kushandiswa muchimiro chekuwedzera kubatsira kudzora cholesterol yakawanda. Ona mamwe mabasa pano.
Mari yeNiacin mune chikafu
Iyi tafura inotevera inoratidza huwandu hwenyuchi iri mune yega yega 100 g yechikafu.
| Chikafu (100 g) | Mari yeNiacin | Simba |
| Chiropa chakakangwa | 11.92 mg | 225 kcal |
| Nzungu | 10.18 MG | 544 kcal |
| Huku yakabikwa | 7.6 mg | 163 kcal |
| Zvomumagaba tuna | 3.17 mg | 166 kcal |
| Mbeu yeSesame | 5.92 mg | 584 kcal |
| Salmoni yakabikwa | 5.35 mg | 229 kcal |
Tomato yakabviswa | 2.42 mg | 61 kcal |
Uye zvakare, zvakakoshawo kuwedzera kudyiwa kwetryptophan, amino acid iyo inowedzera chiitiko cheiacin mumuviri uye icho chiripo muchizi, mazai nenzungu, semuenzaniso. Ona iro rizere runyorwa rwe tryptophan-yakafuma chikafu.
Kushaikwa kwevhitamini iyi kunogona kukonzera matambudziko akaita sepellagra, chirwere cheganda chinogona kukonzera kutsamwa, manyoka uye kuora mwoyo, saka tarisa zviratidzo zvekushaikwa kwei niacin.
Zvinyorwa Zvitsva
7 Njodzi Hutano Kuhwanda Mukamuri Yako