Pankhani ya zakudya zofunika kwambiri, mavitamini amagwira ntchito yofunika kwambiri pakusunga thanzi labwino komanso thanzi labwino. Vitamini imodzi yofunika kwambiri yomwe nthawi zambiri imanyalanyazidwa ndi niacin, yomwe imadziwikanso kuti vitamini B3. Ngakhale kuti niacin imadziwika kuti imatha kuthandiza khungu labwino, imagwiranso ntchito yofunika kwambiri pakupanga mphamvu ndi kagayidwe kachakudya, zomwe zimapangitsa kuti ikhale gawo lofunika kwambiri pakudya bwino.
Niacin, yomwe imadziwikanso kuti niacin vitamin ndi niacinamide, ndi vitamini yosungunuka m'madzi yomwe imapezeka mwachilengedwe muzakudya monga nyama, nsomba, nkhuku, nyemba, ndi tirigu wonse, kapena imatengedwa ngati chowonjezera pazakudya. Ndi michere yofunika kwambiri m'thupi kuti isinthe chakudya, mafuta, ndi mapuloteni mu chakudya kukhala mphamvu yogwiritsidwa ntchito.
Ndi gawo la vitamini B complex, pamodzi ndi mavitamini ena a 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 imodzi mwa mitundu yodziwika bwino ya vitamini B3, michere yofunika kwambiri pa ntchito zambiri m'thupi lathu. Imapereka mphamvu ku maselo ndikuthandizira kagayidwe ka mafuta, mapuloteni ndi chakudya. Niacin imathandizanso kupanga mahomoni ena ndipo imathandiza kukhala ndi khungu labwino, kugaya chakudya komanso mitsempha. Kuphatikiza apo, niacin nthawi zambiri imagwiritsidwa ntchito ngati chowonjezera pothandizira matenda ena, monga kuchuluka kwa cholesterol ndi triglyceride.
1. Kulimbitsa thanzi la mtima
Niacin imadziwika kwambiri chifukwa cha zotsatira zake zofunika pa thanzi la mtima. Imathandiza kukweza kuchuluka kwa cholesterol yabwino (HDL) ndikuchepetsa kuchuluka kwa cholesterol yoyipa (LDL) ndi triglycerides. Mwa kuchepetsa kuchuluka kwa cholesterol, niacin imathandiza kuchepetsa chiopsezo cha matenda a mtima, kuphatikizapo matenda a mtima ndi sitiroko. Mphamvu zake zotsekereza mitsempha zimathandizanso kukonza kuyenda kwa magazi ndikuchepetsa kuthamanga kwa magazi, zomwe zimapangitsa kuti mtima ukhale wathanzi.
2. Kulimbitsa ntchito ya ubongo
Kupatsa mphamvu ubongo wanu n'kofunika mofanana ndi kupereka mphamvu thupi lanu, ndipo niacin imagwira ntchito yabwino kwambiri pa izi. Niacin imathandizira kupanga ma neurotransmitters, kuphatikizapo serotonin ndi dopamine, zomwe zimawongolera momwe munthu akumvera, khalidwe lake, ndi kuzindikira. Mwa kukonza kuchuluka kwa ma neurotransmitters, niacin imathandiza kusunga chidwi cha munthu m'maganizo, kuchepetsa chifunga cha ubongo, komanso kulimbikitsa ntchito yonse ya ubongo. Kudya niacin nthawi zonse kwawonetsanso zotsatira zabwino pakulamulira zizindikiro za matenda okhudzana ndi kukumbukira monga matenda a Alzheimer's.
3. Chokulitsa mphamvu
Ngati nthawi zambiri mumadziona kuti ndinu ofooka kapena opanda mphamvu, niacin ikhoza kukhala yankho lomwe mukufuna. Monga gawo lofunikira kwambiri pakupanga mphamvu zamaselo, niacin imathandiza kusintha chakudya chomwe timadya kukhala mphamvu. Mwa kulimbikitsa kusweka kwa chakudya, mapuloteni ndi mafuta, niacin imatsimikizira kuti matupi athu ali ndi mphamvu nthawi zonse, kupewa kutopa ndi kutopa. Kuphatikiza zakudya zokhala ndi niacin muzakudya zanu kungakulitse mphamvu zanu mwachilengedwe.
4. Kulimbitsa thanzi la khungu
Landirani ubwino wa niacin ndipo tsimikizani khungu losawoneka bwino komanso losawala. Chomera chofunikira ichi chimapereka ubwino wambiri pakhungu. Niacin imathandiza kuchepetsa kutupa, kulimbikitsa kupanga collagen, komanso kukonza ntchito yoteteza khungu. Mphamvu zake zotsutsana ndi kutupa zimapangitsa kuti ikhale yothandiza kwambiri pochiza matenda a khungu monga ziphuphu, eczema, ndi rosacea. Kudya niacin nthawi zonse kumathandiza kuti khungu lanu likhale lowala komanso lachinyamata, zomwe zimapangitsa kuti likhale lothandiza kwambiri pa ntchito yanu yosamalira khungu.
5. Kulamulira shuga m'magazi
Ubwino wina wodabwitsa wa niacin ndi kuthekera kwake kulamulira kuchuluka kwa shuga m'magazi. Izi ndizofunikira kwambiri kwa anthu omwe ali ndi matenda a shuga kapena omwe ali pachiwopsezo chotenga matenda a shuga. Niacin imapangitsa kuti insulin isamavutike komanso imathandiza thupi kulamulira kuchuluka kwa shuga m'magazi moyenera. Mwa kusunga kuchuluka kwa shuga m'magazi kokhazikika, niacin ingachepetse chiopsezo cha mavuto okhudzana ndi matenda a shuga, monga mavuto a mtima ndi mitsempha.
6. Kukonza DNA ndi ntchito ya maselo
Niacin imathandizira njira zoyenera zokonzera DNA komanso imathandizira kusunga kukhazikika kwa majini. Kuphatikiza apo, imagwira ntchito yofunika kwambiri pakupanga NAD (nicotinamide adenine dinucleotide), coenzyme yomwe imayang'anira ntchito zofunika zamaselo. Mwa kuthandizira kukonza DNA ndikuwonetsetsa kuti maselo amagwira ntchito bwino, niacin imathandiza kupewa kuwonongeka kwa maselo ndikulimbikitsa thanzi lonse komanso moyo wabwino.
Kuphatikiza zakudya zokhala ndi niacin m'zakudya zathu ndiyo njira yabwino kwambiri yokwaniritsira zosowa zathu za tsiku ndi tsiku mwachilengedwe. Zakudya zokhala ndi niacin wambiri ndi izi:
●Mtedza ndi mbewu:Zina mwa zinthu zabwino kwambiri zomwe zimapezeka ndi mtedza, mbewu za mpendadzuwa, amondi ndi mbewu za fulakesi. Sikuti zimangopereka mlingo wabwino wa niacin, komanso michere ina yofunika, mafuta abwino, ndi ulusi.
●Nkhuku ndi nyama zopanda mafuta ambiri:Nkhuku, nkhuku, ndi ng'ombe yopanda mafuta ambiri (monga sirloin kapena tenderloin) zili ndi vitamini wofunikira kwambiri. Sikuti zimangowonjezera niacin, komanso zimapereka mapuloteni abwino kwambiri, iron, ndi michere ina yofunika.
●Nsomba ndi nsomba zam'madzi:Makamaka nsomba za tuna, salimoni, sardine ndi shrimp sizokoma zokha kuti zikhale ndi kukoma kokoma, komanso zimakhala ndi niacin wambiri.
●Mbewu zonse: Mbewu zonse monga mpunga wofiirira, quinoa, oats, ndi barele sizongokhala ndi ulusi wambiri m'zakudya zokha, komanso ndi magwero abwino kwambiri a niacin. Zimapereka mphamvu zokhazikika, zimathandiza kugaya chakudya, komanso zimathandiza kuwongolera kuchuluka kwa shuga m'magazi.
●Nyemba ndi nyemba:kuphatikizapo nyemba, nsawawa, nyemba za impso ndi nyemba zakuda, zomwe zili ndi niacin wambiri, ulusi ndi michere yosiyanasiyana. Zili ndi ubwino wambiri pa thanzi, kuphatikizapo kukonza thanzi la m'mimba, kukhazikitsa shuga m'magazi komanso kuthandizira thanzi la mtima.
●Zakudya za mkaka:Zakudya za mkaka monga mkaka, yogati, ndi tchizi sizimadziwika kokha chifukwa cha kuchuluka kwa calcium m'thupi, komanso ndi gwero labwino la niacin.
Mlingo woyenera wa niacin umadalira momwe mumagwiritsira ntchito, komanso zaka zanu, kulemera kwanu, jenda lanu, ndi zosowa zanu zinazake.
Malinga ndi USDA, kudya vitamini B3 niacin tsiku lililonse komwe kumalimbikitsidwa ndi motere:
Ana: 2-16 mg patsiku, kutengera zaka
Amuna: 16 mg patsiku
Akazi: 14 mg tsiku lililonse
Azimayi (oyembekezera): 18 mg patsiku
Azimayi (kuyamwitsa): 17 mg tsiku lililonse
Musanagwiritse ntchito zowonjezera za niacin mu zochita zanu za tsiku ndi tsiku, ndikofunikira kufunsa dokotala chifukwa angakuuzeni zomwe mukufuna ndikukutsogolerani pakupeza mlingo woyenera wa zomwe mukufuna.
Zotsatirapo zomwe zingatheke:
Ngakhale kuti niacin nthawi zambiri imakhala yotetezeka mkati mwa mlingo woyenera wa tsiku ndi tsiku, anthu ena amatha kukhala ndi zotsatirapo zoyipa akamamwa mankhwala ambiri, monga kufiira ndi kutentha kwa khungu, kuyabwa, mutu, komanso kusasangalala m'mimba. Zotsatirapozi nthawi zambiri zimakhala zakanthawi kochepa ndipo zimatha kuchepetsedwa powonjezera pang'onopang'ono mlingo kapena kumwa niacin ndi chakudya.
Q: Kodi pali zakudya zomwe zimachokera ku niacin?
A: Inde, niacin ingapezeke kuchokera ku zakudya zosiyanasiyana. Zina mwa zakudya zabwino kwambiri zomwe zimapezeka mu niacin ndi nyama (makamaka chiwindi ndi nkhuku), nsomba (monga salimoni ndi tuna), nyemba, tirigu wonse, ndi chimanga cholimba. Imapangidwanso mwachilengedwe ndi thupi kuchokera ku amino acid tryptophan, yomwe imapezeka muzakudya zokhala ndi mapuloteni ambiri monga mazira ndi mkaka.
Q: Kodi kusowa kwa niacin kungachitike?
A: Inde, kusowa kwa niacin kumatha kuchitika, zomwe zimapangitsa kuti munthu akhale ndi vuto lotchedwa pellagra. Pellagra imadziwika ndi zizindikiro monga ziphuphu pakhungu, mavuto am'mimba, komanso kulephera kuzindikira. Komabe, kusowa kwa niacin sikofala m'maiko otukuka, chifukwa kumapezeka mosavuta muzakudya zambiri ndipo nthawi zambiri kumawonjezeredwa kuzinthu zolimbitsa thupi.
Chodzikanira: Nkhani iyi ya pa blog ndi yothandiza kwambiri ndipo siyenera kuonedwa ngati upangiri wa zachipatala. Nthawi zonse funsani katswiri wa zaumoyo musanagwiritse ntchito zowonjezera zilizonse kapena kusintha njira yanu yazaumoyo.
Nthawi yotumizira: Sep-19-2023
