Niacin uye Kushungurudzika

Zvemukati

• Niacin uye kushushikana
• Kushayikwa kweNiacin
• Serotonin kushomeka
• Kuwedzera pamwe niacin
• Chipimo chemushonga
• Njodzi uye mhedzisiro mhedzisiro yeNiacin
• Niacin chinoyerera
• Outlook

Chii chinonzi niacin?

Niacin - inozivikanwawo sevhitamini B-3 - inobatsira kuputsa zvinovaka muviri musimba. Icho chimwe chevazhinji mavitamini B. Vitamin B-3 inobatsira kuchengetedza ese maseru emuviri uye yakakosha kune yako metabolism.

Izvo zvakare:

• inoshanda seye antioxidant ine simba
• inobatsira kuita zvepabonde uye kushungurudzika mahormone
• inoputsa mafuta acids
• inovandudza kutenderera
• inoderedza cholesterol mazinga

Niacin uye kushushikana

Kushungurudzika kushushikana kwepfungwa kunoonekwa nekunzwa kwakanyanya kwekusuwa uye kusava netariro kunogona kukanganisa hupenyu hwako hwezuva nezuva. Vamwe vanhu vanorarama nehutachiona vanoti vhitamini B-3 yakabatsira nazvo. Vamwe vanoti zvinoderedza kunzwa kwekusuwa uye kusava netariro, uye vamwe vanoti zvinoita kuti kushushikana kwavo kupere zvachose.

Kune zvikonzero zvakasiyana siyana uye kurapa kwekusuwa. Zvisinei, maererano nesainzi yekutsvagisa, parizvino hapana humbowo hwekuti niacin inogona kushandiswa kurapa kushungurudzika.

Pane humwe humbowo, zvisinei, kuti vanhu vane kushushikana vanogona kushomeka muB mavitamini. Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchiita

Kushayikwa kweNiacin

Kusawana mavitamini B akakwana zuva rega rega kunogona kukonzera mhedzisiro yakawanda yepanyama uye yepfungwa.

Iwo akajairika uye mashoma mashoma mhedzisiro mhedzisiro yekushomeka niacin anosanganisira:

• kuora mwoyo
• kusava nehanya
• kushushikana
• musoro
• kuneta
• kunyongana
• ndangariro kurasikirwa

Kushaikwa kwakanyanya kweiacin kunogona kukonzera chirwere chinogona kuuraya chinonzi pellagra. Kana ikasarapwa, inogona kukonzera:

• mamiriro eganda
• manyoka
• kuora mwoyo
• rufu

Kurapa kwevhitamini B-3 kushomeka kuri kutora mamwe B-3. Izvi zvinogona kuitwa kuburikidza nekudya kana nekutora mapiritsi. Izvo zvinokurudzirwa kudya kwezuva nezuva kwevanhu vazhinji.

Serotonin kushomeka

Maviri emakemikari akajairika ehuropi anosanganisira kushushikana idopamine uye serotonin. Aya makemikari, anonzi maurotransmitter, anodzora manzwiro. Kushomeka kweSerotonin kunogona kukonzera kushushikana. Ichi ndicho chikonzero mishonga yekudzvinyirira inozivikanwa seSSRIs (inosarudza serotonin reuptake inhibitors) inoshanda pakurapa kushushikana.

Serotonin inogadzirwa neamino acid inonzi tryptophan. Niacin chikamu chemagadzirirwo ekugadzirisa serotonin kubva ku tryptophan. Naizvozvo, kushomeka kweiacin kunogona kukanganisa manzwiro nekukanganisa kugadzirwa kwako kweserotonin.

Kuwedzera pamwe niacin

Niacin zvinowedzera zviripo semapiritsi e-e-pikisi. Iwe unogona zvakare kusimudzira yako vhitamini B-3 kunwa nekudya zvakasiyana chikafu.

Unogona kuwana vhitamini B-3 yakawanda mukudya kwako nekudya zvimwe zvezvikafu zvinotevera:

• beet
• hove
• chiropa
• nzungu
• mazai
• mukaka
• broccoli

Kazhinji zviri nani kuwedzera niacin kubva muzvikafu kupfuura kubva pamapiritsi nekuti panenge pasina njodzi yekuwedzeredza kana kukuvara kwechiropa kubva kunowanikwa niacin mune chikafu.

Chipimo chemushonga

Mushonga wevhitamini B-3 kushomeka ungangotenderedza iyo 20 mg mucherechedzo, asi kana zvasvika pakurapwa kwekutambudzika kwakanyanya, imwe danho rakanyanya dzimwe nguva rinodiwa.

Zvinoenderana nezvipupuriro zvepamhepo, vanhu vane kushushikana kwakanyanya vanopindura kurapa niacin vanowanzo batsirwa nedosi yakakwira kwazvo, kubva chero pakati pe1,000 kusvika 3,000 mg. Zvinoenderana nezvakanyorwa muna2008 zvekudya zvinovaka muviri, Chikafu Nyaya, mumwe mukadzi akaona kushushikana kwake kuchinjika nemutengo wezuva nezuva we11,500 mg.

Iko hakuna kukwana kwakaringana kwesainzi kutsigira izvi zvirevo, kana kupa chiyero chakaringana. Kana iwe ukasarudza kuyedza niacin zvinowedzera, zvakakosha kuti utange zvidiki uye uwedzere muyero nekufamba kwenguva. Taura nachiremba wako usati watanga kuyedza, sezvo munhu wese achizvibata nenzira dzakasiyana kune niacin. Kune mhedzisiro uye njodzi kana ukashandisa zvakawandisa zvevhitamini iyi.

Njodzi uye mhedzisiro mhedzisiro yeNiacin

Nguva dzose bvunza chiremba wako usati waedza niacin kana zvimwe zvinowedzera, kunyanya nemadhora makuru. Niacin ine mukana weku, izvo zvinogona kuve nenjodzi kune vamwe vanhu.

Vanhu vanoshandisa niacin vanofanirwa zvakare kuziva kuti mwero mizhinji yemapiritsi akasunungurwa anokwanisa kukonzera kukuvara kwechiropa kwakakomba. Zviratidzo zvekukuvara kwechiropa zvinosanganisira:

• jaundice, kana kuita yero kweganda nemeso
• kuvava
• kusvotwa
• kurutsa
• kuneta

Niacin chinoyerera

Imwe nzira inowanzoitika kune yakawandisa vhitamini B-3 inonzi niacin flush. Kuita uku kunoita kuti ganda ritsvuke uye rinzwe kupisa, kana sekunge riri kupisa. Niacin flush haina ngozi.

Izvi zvinowanzoitika pamadosi akakwirira kupfuura chiuru, asi zvinogona kuitika mushure mekutora chete 50 mg.

Outlook

Ikoko hakuchina kutsvagisa kwakaringana kuona kana vhitamini B-3 iri kurapa kwakanaka kwekusuwa. Dzimwe nyaya dzega, zvisinei, dzinotsigira pfungwa yekuti vhitamini inogona kubvisa zviratidzo zvekushushikana.

Kana iwe navanachiremba vako muchisarudza kuyedza niacin, chenjerai uye muone zviratidzo zvekukuvara kwechiropa kana kuderera kweropa.