Niacin a Wonnya: So Worenya Vitamin a Ɛho Hia Yi a Ɛdɔɔso?

So ɛtɔ mmere bi a wote nka sɛ woabrɛ, wo honam ani reyɛ ayɛ wo yaw , anaasɛ wompɛ sɛ wudidi kɛkɛ? Yɛn werɛ taa fi saa nneɛma yi, na yesusuw sɛ ɛyɛ ade a ɛfata. Nanso ɛtɔ mmere bi a, wɔ sɛnkyerɛnne nketenkete yi akyi no, ebia asɛm bi wɔ hɔ a ɛfa aduannuru bi a ɛho hia, kyerɛ sɛ, vitamin bi a enni hɔ ho . Ɛnnɛ yɛreka vitamin biako a ɛho hia saa ho asɛm , niacin. Ɛwom sɛ yenhu tebea yi mpɛn pii wɔ Sri Lanka de, nanso ɛho hia yiye sɛ yehu eyi.

Dɛn ankasa ne Niacin?

Sɛ yɛbɛka no tiawa a, Niacin yɛ vitamin B abusua no muni titiriw. Yɛsan frɛ no vitamin B3 . Fa vitamin B no sɛ anuanom a wɔwɔ abusua koro mu. Wɔbom yɛ nnwuma a ɛho hia pii wɔ yɛn nipadua mu.

Niacin no dwumadi atitiriw bi ne:

• Ahoɔden a yɛyɛ: Saa vitamin yi ho hia na ama aduan a yedi, titiriw carbohydrates , adan ahoɔden ( glucose ).
• Ntini mu dwumadi: Niacin boa yɛn ntini ahorow no ma ɛyɛ adwuma yiye.
• Srade ne protein a ɛsakra : Eyi nso boa nipadua no ma ɛpaapae srade ne protein mu na ɛde di dwuma.
• Hormone a wɔyɛ: Niacin nso nipadua no hia na ama ayɛ hormone ahorow a ɛfa ɔbarima ne ɔbea nna ne adwennwen ho.
• Mogya a ɛkɔ nipadua no mu ne srade a ɛwɔ nipadua no mu: Niasin nso boa ma mogya no kɔ so yɛ adwuma yiye na ɛhwɛ srade dodow a ɛwɔ nipadua no mu so.

Ɔkwan foforo bi wɔ hɔ a yɛn nipadua betumi afa so anya niacin. Ɛno nam amino acid tryptophan so. Nnuan a protein pii wom te sɛ nam, mpataa, ne nufusu wɔ tryptophan yi. Yɛn mmerɛbo tumi dan tryptophan yi ma ɛbɛyɛ niacin. So ɛno nyɛ nwonwa?

Dɛn ne sɛnkyerɛnne ahorow a ɛkyerɛ sɛ obi nni niacin?

Ebia niacin a enni nipadua no mu no remma yare no ho sɛnkyerɛnne titiriw biara mma wɔ tebea horow a ɛfata mu. Nanso sɛ tebea yi mu yɛ den a, yɛfrɛ no Pellagra.Eyi yɛ tebea a emu yɛ den. Pellagra ka yɛn nipadua no afã abiɛsa titiriw: honam ani, aduan mu nneɛma, ne ntini ahorow.

Momma yɛnhwɛ saa sɛnkyerɛnne ahorow yi wɔ pon so, na ɛbɛda adi pefee ama wo.

Dɛn nti na niacin a enni nipadua no mu yi ba?

Bere bi a atwam no, na saa yare yi abu so wɔ ahiafo a wɔwɔ aman bi mu a wodi atoko nkutoo sɛ wɔn aduan titiriw no mu. Efisɛ atoko nyɛ aduan a niacin pii wom. Nanso seesei, sɛnea ɛte wɔ aman a wɔanya nkɔso mu no, wɔ yɛn man yi mu nso, saa tebea yi ho yɛ na koraa efisɛ nnipa dodow no ara di aduan a ɛkari pɛ.

Ade titiriw a ɛde niacin a enni nipadua mu ba nnɛ ne nsanom , a ɛtew tumi a nipadua no tumi twetwe aduannuru, titiriw vitamin B no so.

Nea ɛka ho no, ebia ntease afoforo pii wɔ hɔ:

• Nyarewa a ɛwɔ aduan mu: Aduruyɛ mu tebea horow bi betumi asɛe niacin anaa tryptophan a nipadua no nnye no.
• Nnuru bi:Ɛtɔ mmere bi a nnuru te sɛ Isoniazid a wɔde ma bere tenten de sa nsamanwaw nso betumi afi niacin a enni nipadua mu no aba.

Enti yɛbɛyɛ dɛn anya niacin a ɛdɔɔso?

Ɔkwan a eye sen biara na ɛyɛ mmerɛw a wobɛfa so ayɛ eyi ne sɛ wubedi aduan a ɛkari pɛ. Ɔbarima a wanyin hia niacin bɛyɛ miligram 16 da biara na ɔbea hia bɛyɛ miligram 14.

Nnuan a niacin pii wom:

• Nam kɔkɔɔ (nantwinam, oguammaa) .
• Mpataa (mpataa a srade wom te sɛ sardines, mackerel, ne nea ɛkeka ho) .
• Akokɔ
• Abodoo ne aburow a wɔahyɛ no den
• Peanut, akutu

Sɛ wunni saa nnuan yi daa, anaasɛ wowɔ aduruyɛ mu tebea bi a ɛmma niacin ntumi nkɔ nipadua no mu a, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa .

Niacin a wɔde ma anaa vitamin B complex pills (multivitamins) wɔ gua so. Eyinom betumi aboa ma wɔasiw sintɔ ano. Nanso nea ɛho hia sen biara ne sɛ, w’ankasa nnom vitamin ahorow yi da a wonkɔ wo duruyɛfo nkyɛn.

Ɛtɔ mmere bi a nnuruyɛfo kyerɛw niacin dodow a ɛdɔɔso de siw srade a ɛdɔɔso ano. Nanso ɛsɛ sɛ wɔyɛ eyi wɔ nnuruyɛfo hwɛ a emu yɛ den ase nkutoo, efisɛ niacin a wɔnom pii nso betumi apira nipadua no.

Niacin aduru betumi de nsunsuanso bɔne te sɛ honam ani a ɛyɛ hyew, akisikuru, ɔfe, honam ani yaw, mmerɛbo mu enzymes a ɛkɔ soro, ne akisikuru aba. Sɛ wonom bɛboro miligram 100 da biara a, wo duruyɛfo bɛkamfo akyerɛ sɛ wɔnyɛ mmerɛbo dwumadi ho nhwehwɛmu. Afei nso, sɛ wowɔ gout a, ɛsɛ sɛ wohwɛ yiye kɛse wɔ niacin a wobɛnom ho, efisɛ ebetumi ama uric acid dodow akɔ soro.