Muzakudya zofunikira, mavitamini amagwira ntchito yofunika kwambiri kuti mukhale ndi thanzi labwino komanso thanzi. Vitamini imodzi yofunika kwambiri yotereyi yomwe nthawi zambiri imanyalanyazidwa ndi niacin, wotchedwanso vitamini B3. Ngakhale kuti niacin imadziwika kuti imatha kuthandizira khungu lathanzi, imathandizanso kwambiri pakupanga mphamvu komanso kagayidwe kachakudya, zomwe zimapangitsa kuti pakhale zakudya zopatsa thanzi.
Niacin, yemwe amadziwikanso kuti niacin vitamin ndi niacinamide, ndi vitamini wosungunuka m'madzi omwe amapezeka mwachilengedwe muzakudya monga nyama, nsomba, nkhuku, nyemba, ndi mbewu zonse, kapena amatengedwa ngati chowonjezera chazakudya. Ndi zakudya zofunika m'thupi zomwe zimafunika kuti mafuta, mafuta, ndi mapuloteni muzakudya zikhale mphamvu zogwiritsiridwa ntchito.
Ndi mbali ya vitamini B zovuta, pamodzi ndi mavitamini B, kuphatikizapo vitamini B1 (thiamine), vitamini B2 (riboflavin), vitamini B3 (niacin / niacin), vitamini B5 (pantothenic acid), ndi ena. Pakati pawo, vitamini B3 nthawi zambiri imatchedwa niacin ndipo ili ndi mitundu iwiri: niacin ndi nicotinamide.
Niacinamide ndi amodzi mwa mitundu yodziwika bwino ya vitamini B3, michere yofunika kwambiri m'matupi athu. Amapereka mphamvu ku maselo komanso amathandiza kagayidwe ka mafuta, mapuloteni ndi chakudya. Niacin imathandizanso kupanga mahomoni ena ndipo imathandizira kukhala ndi thanzi la khungu, kugaya chakudya komanso dongosolo lamanjenje. Kuphatikiza apo, niacin imagwiritsidwa ntchito ngati chowonjezera kuti chithandizire kuthana ndi zovuta zina, monga kuchuluka kwa cholesterol ndi triglyceride.
1. Limbikitsani thanzi la mtima
Niacin amadziwika kwambiri chifukwa cha zotsatira zake pa thanzi la mtima. Zimathandizira kukulitsa milingo ya cholesterol yabwino (HDL) ndikutsitsa cholesterol yoyipa (LDL) ndi triglycerides. Powongolera kuchuluka kwa cholesterol, niacin imathandiza kuchepetsa chiopsezo cha matenda a mtima, kuphatikizapo matenda a mtima ndi sitiroko. Mphamvu yake ya vasodilatory imathandizanso kuti magazi aziyenda bwino komanso kuchepetsa kuthamanga kwa magazi, kulimbikitsa dongosolo labwino la mtima.
2. Kupititsa patsogolo kugwira ntchito kwa ubongo
Kulimbitsa ubongo wanu ndikofunikira monga kulimbikitsa thupi lanu, ndipo niacin imagwira ntchito yabwino kwambiri pa izi. Niacin imathandizira kupanga ma neurotransmitters, kuphatikiza serotonin ndi dopamine, zomwe zimayang'anira malingaliro, machitidwe, ndi kuzindikira. Mwa kukhathamiritsa milingo ya ma neurotransmitter, niacin imathandizira kuyang'ana m'maganizo, kuchepetsa chifunga muubongo, ndikulimbikitsa kugwira ntchito kwachidziwitso chonse. Kudya nthawi zonse kwa niacin kwawonetsanso zotsatira zabwino pakuwongolera zizindikiro za matenda obwera chifukwa cha kukumbukira monga matenda a Alzheimer's.
3. Mphamvu amplifier
Ngati nthawi zambiri mumakhala waulesi kapena wopanda mphamvu, niacin ikhoza kukhala yankho lomwe mukufuna. Monga gawo lofunikira pakupanga mphamvu zama cell, niacin imathandizira kusintha chakudya chomwe timadya kukhala mphamvu. Mwa kulimbikitsa kuwonongeka kwa chakudya chamafuta, mapuloteni ndi mafuta, niacin imatsimikizira kuti matupi athu amakhala ndi mphamvu zokhazikika, kupewa kutopa ndi kufooka. Kuphatikiza zakudya zokhala ndi niacin muzakudya zanu zimatha kukulitsa mphamvu zanu.
4. Kupititsa patsogolo thanzi la khungu
Landirani zabwino za niacin ndikutsazikana ndi khungu losasunthika, losawoneka bwino. Chomera chofunikira ichi chimapereka zabwino zambiri pakhungu. Niacin imathandizira kuchepetsa kutupa, kulimbikitsa kupanga kolajeni, ndikuwongolera magwiridwe antchito a khungu. Mankhwala ake odana ndi kutupa amathandizira kwambiri pochiza matenda a khungu monga ziphuphu zakumaso, eczema, ndi rosacea. Kumwa niacin nthawi zonse kumathandiza kuti khungu lanu likhale lachinyamata, lowala, zomwe zimapangitsa kuti khungu lanu likhale lothandizira kwambiri pazochitika zanu zosamalira khungu.
5. Kuwongolera shuga m'magazi
Phindu lina lochititsa chidwi la niacin ndikutha kwake kuwongolera kuchuluka kwa shuga m'magazi. Izi ndizofunikira makamaka kwa anthu omwe ali ndi matenda a shuga kapena omwe ali pachiwopsezo chotenga matenda a shuga. Niacin imathandizira kukhudzidwa kwa insulin komanso imathandizira thupi kuwongolera shuga wamagazi bwino. Pokhala ndi shuga wokhazikika m'magazi, niacin ingachepetse chiopsezo cha zovuta zokhudzana ndi matenda a shuga, monga matenda a mtima ndi kuwonongeka kwa mitsempha.
6. Kukonza DNA ndi ntchito ya ma cell
Niacin imathandizira njira zoyenera zokonzetsera DNA ndikuthandizira kuti ma genetic azikhala okhazikika. Kuphatikiza apo, imakhala ndi gawo lofunikira pakuphatikizika kwa NAD (nicotinamide adenine dinucleotide), coenzyme yomwe imayang'anira ntchito zofunika zama cell. Pothandizira kukonza kwa DNA ndikuwonetsetsa kuti maselo akugwira ntchito bwino, niacin imathandizira kupewa kuwonongeka kwa maselo ndikulimbikitsa thanzi labwino komanso thanzi.
Kuphatikizira zakudya zokhala ndi niacin m'zakudya zathu ndi njira yabwino kwambiri yopezera zosowa zathu za tsiku ndi tsiku. Zakudya zomwe zili ndi niacin ndizo:
●Mtedza ndi mbewu:Zina mwazinthu zabwino kwambiri ndi mtedza, mbewu za mpendadzuwa, ma almond ndi mbewu za fulakesi. Sikuti amangopereka mlingo wathanzi wa niacin, komanso zakudya zina zofunika, mafuta abwino, ndi fiber.
●Nkhuku ndi nyama zowonda:Nkhuku, Turkey, ndi ng'ombe yowonda (monga sirloin kapena tenderloin) zili ndi mavitamini ambiri ofunikira. Sikuti ali olemera mu niacin, amaperekanso mapuloteni apamwamba, ayironi, ndi zakudya zina zofunika.
●Nsomba ndi Zakudya Zam'madzi:Makamaka tuna, salimoni, sardines ndi shrimp sizokoma kokha kwa masamba okoma, komanso olemera mu niacin.
●Njere zonse: Mbewu zonse monga mpunga wa bulauni, quinoa, oats, ndi balere sizongowonjezera zakudya, komanso ndi magwero abwino kwambiri a niacin. Amapereka mphamvu zokhazikika, amathandizira kugaya chakudya, komanso amathandizira kuwongolera kuchuluka kwa shuga m'magazi.
●Nyemba ndi nyemba:kuphatikizapo mphodza, nandolo, nyemba za impso ndi nyemba zakuda, zomwe zimakhala ndi niacin, fiber ndi mchere wosiyanasiyana. Iwo ali ndi ubwino wambiri wathanzi, kuphatikizapo kupititsa patsogolo thanzi la m'mimba, kukhazikika kwa shuga m'magazi ndi kuthandizira thanzi la mtima.
●Zamkaka:Zakudya za mkaka monga mkaka, yoghurt, ndi tchizi sizidziwika kokha chifukwa cha calcium, komanso ndi gwero lalikulu la niacin.
Mlingo woyenera wa niacin umadalira momwe mumagwiritsira ntchito, komanso msinkhu wanu, kulemera kwanu, jenda, ndi zosowa zenizeni.
Malingana ndi USDA, kudya kwa tsiku ndi tsiku kwa vitamini B3 niacin ndi motere:
Ana: 2-16 mg tsiku, kutengera zaka
Amuna: 16 mg patsiku
Amayi: 14 mg tsiku lililonse
Amayi (oyembekezera): 18 mg tsiku lililonse
Amayi (yoyamwitsa): 17 mg tsiku lililonse
Musanaphatikizepo mankhwala owonjezera a niacin m'zochita zanu zatsiku ndi tsiku, ndikofunikira kukaonana ndi achipatala chifukwa amatha kuwunika zomwe mukufuna ndikukuwongolerani kuti mudziwe mlingo woyenera wa zosowa zanu.
Zotsatira zoyipa zomwe zingachitike:
Ngakhale kuti niacin nthawi zambiri imakhala yotetezeka pakudya kwa tsiku ndi tsiku, anthu ena akhoza kukumana ndi zotsatira zoipa pa mlingo waukulu, monga kutentha (kufiira ndi kutentha kwa khungu), kuyabwa, kupweteka kwa mutu, ndi kupweteka kwa m'mimba. Zotsatira zoyipa izi nthawi zambiri zimakhala zosakhalitsa ndipo zimatha kuchepetsedwa powonjezera pang'onopang'ono mlingo kapena kumwa niacin ndi chakudya.
Q: Kodi pali zakudya zilizonse za niacin?
Yankho: Inde, niacin angapezeke kuchokera ku zakudya zosiyanasiyana. Zina mwazakudya zabwino kwambiri za niacin ndi nyama (makamaka chiwindi ndi nkhuku), nsomba (monga salimoni ndi tuna), nyemba, mbewu zonse, ndi chimanga cholimba. Amapangidwanso mwachilengedwe ndi thupi kuchokera ku amino acid tryptophan, yomwe imapezeka muzakudya zokhala ndi mapuloteni ambiri monga mazira ndi mkaka.
Q: Kodi kuchepa kwa niacin kungachitike?
A: Inde, kusowa kwa niacin kumatha kuchitika, zomwe zimayambitsa matenda otchedwa pellagra. Pellagra imadziwika ndi zizindikiro monga zotupa pakhungu, zovuta zam'mimba, komanso kuwonongeka kwa chidziwitso. Komabe, kupereŵera kwa niacin n’kosowa m’mayiko otukuka, chifukwa amapezeka mosavuta m’zakudya zambiri ndipo kaŵirikaŵiri amawonjezedwa ku zinthu zolimba.
Chodzikanira: Cholemba ichi chabulogu chimakhala ngati chidziwitso chambiri ndipo sichiyenera kutengedwa ngati upangiri wachipatala. Nthawi zonse funsani dokotala musanagwiritse ntchito zowonjezera zowonjezera kapena kusintha ndondomeko yanu yachipatala.
Nthawi yotumiza: Sep-19-2023
