Sɛ yɛn mu dodow no ara te asɛmfua "vitamin B" a, yesusuw sɛ ɛyɛ vitamin biako pɛ, ɛnte saa? Nanso nokwarem no, vitamin B abusua no mufo awotwe na wɔwɔ hɔ. Wɔn mu biara boa ma yɛn nipadua nya apɔwmuden wɔ akwan horow so. Ɛnnɛ yɛbɛka abusua yi muni titiriw biako ho asɛm, vitamin B3, anaa niacin sɛnea yɛn nyinaa nim no. Sɛ yɛbɛka no tiawa a, niacin ho hia na ama aduan a yedi no adan ahoɔden. Ɛho hia yiye nso ma yɛn ntini, aduan mu nhyehyɛe, ne honam ani hwɛbea a yɛbɛma ayɛ yiye.
Dɛn ankasa ne Niacin?
Yɛtaa nya niacin dodow a yehia fi nnuan a yedi da biara da no mu. Sɛ nhwɛso no, nnuan te sɛ nam kɔkɔɔ, akokɔ, mpataa, aburow a wɔayam, nnuadewa, aba, atoko, ne banana nyinaa wɔ niacin pii. Abodoo ne aburow pii a yɛtɔ wɔ sotɔɔ mu nso wɔ niacin a wɔde ka ho.
Ɛtɔ mmere bi a, nnuruyɛfo betumi akyerɛw niacin dodow a ɛkɔ soro, titiriw sɛnea ɛbɛyɛ a wɔbɛma srade a ɛwɔ mogya mu no ayɛ kɛse, asiw komayare ahorow bi a ɛbɛba so, na wɔasiw tebea horow te sɛ nkae a ɛyera ne adwenemhaw ano. Nanso, nhwehwɛmu a wɔayɛ nnansa yi kyerɛ sɛ ebia asiane bi wɔ hɔ sɛ obi bɛnom niacin pii.
So Niacin ne Niacinamide yɛ ade koro?
Yiw, edin abien yi te sɛ nea ɛte saa, nanso ɛnyɛ ade koro. Niacinamide yɛ aduru foforo a ɛba bere a wo nipadua no wɔ niacin pii no. Sɛ́ aduannuru a wɔde ka ho no, wɔtaa de niacinamide di dwuma kɛse wɔ nneɛma a ɛbɔ honam ani ho ban na ɛma ahoɔden ne nea wɔde sa akisikuru mu.
Mfaso bɛn na ɛwɔ Niacin a wɔde di dwuma so?
Wɔ afeha a ɛto so 20 mfiase no, nyansahufo hui sɛ niacin a wonni no ma nkurɔfo nya honam ani yare a emu yɛ den a wɔfrɛ no pellagra . Esiane sɛ wɔahu saa nti, mprempren pellagra abɛyɛ yare a wɔntaa nhu koraa. Bere kɔ so no, nhwehwɛmufo ahu akwahosan mu mfaso afoforo pii a niacin wɔ.
Sɛnea ɛbɛyɛ a wobedi srade dodow a ɛwɔ nipadua mu no so
Sɛ wɔde niacin di dwuma sɛ srade a wɔde sa srade a, wɔada no adi sɛ ɛma HDL srade pa dodow kɔ soro na ɛtew triglycerides, srade bi a ɛwɔ nipadua no mu so. Ɛtew LDL srade bɔne dodow so nso kodu baabi. Ɛtɔ mmere bi a wɔkamfo niacin kyerɛ sɛ wɔmfa nka statin (e.g., atorvastatin, simvastatin), a wɔde di dwuma de siw srade ano.
Nanso kae eyi yiye:Sɛnea ɛbɛyɛ na srade so atew no, ɛsɛ sɛ wɔnom niacin dodow a ɛkɔ soro kɛse. Sɛ obi nom nnuru a ɛdɔɔso saa a, ebetumi ama mmerɛbo asɛe, ne yafunu ayɛ no yaw, na ontumi nnyina glucose ano. Enti, w’ankasa ntɔ niacin mfi nnurutɔnbea da. Bere nyinaa kɔ wo duruyɛfo nkyɛn na sɛ ɔkamfo kyerɛ a, fa di dwuma wɔ dodow a wɔakyerɛw ama wo no mu nkutoo.
Mogya mmoroso
Esiane sɛ niacin ye ma srade a ɛwɔ mogya mu nti, wɔayɛ nhwehwɛmu pii sɛ ebia ɛbɛboa ma mogya mmoroso nso atew anaa. Nhwehwɛmu bi a wɔyɛe nnansa yi wɔ China kyerɛe sɛ nnipa a wɔahu sɛ wɔwɔ mogya mmoroso foforo a wɔnom niacin pii wɔ wɔn aduan mu no mogya mmoroso so tew.
Niacin dodow ahe na yehia da biara?
Obiara hia niacin dodow bi da biara na ama watumi ayɛ adwuma yiye. Saa dodow yi gu ahorow gyina mfe a obi adi ne nneɛma afoforo so. Mpɛn pii no, yenya dodow yi fi nnuan a yedi mu.
| Mfe kuw anaa adeyɛ | Da biara a wɔhwehwɛ wɔ miligram (mg) mu . |
|---|---|
| Mmofra (sɛnea mfe a wɔadi) . | 2-16 mg na ɛwɔ hɔ |
| Mmarima | 16 mg |
| Ɔbaa | 14 mg |
| Ɛnanom a wɔyem | 18 mg na ɛwɔ hɔ |
| Ɛnanom a wɔma wɔn nufu | 17 mg |
| Dose a ɛsen biara a wɔde ma da biara da ma ɔpanyin | 35 mg |
Sɛ wo duruyɛfo kamfo niacin kyerɛ a, ɛbɛyɛ papa sɛ wode ka aduan ho na woakwati yafunu mu yaw. Ebia nnipa binom anim ne wɔn kɔn ho ayɛ kurukuruwa bere a wofi ase nom niacin nea edi kan no. Eyi nyɛ nea asiane wom. Nea ɛbɛyɛ na eyi ayɛ ketewaa no, ebia wo duruyɛfo betu wo fo sɛ fa niacin nka aspirin ho na kwati nsa ne nnuan a ɛyɛ nnuhwam.
Sɛ wonom niacin pii (wɔnom boro so) a, dɛn na ɛba?
Ɛwom sɛ niacin ho hia ma nipadua no de, nanso biribiara a ɛdɔɔso dodo no nyɛ papa. Wubetumi anya niacin pii afi aduan mu na wunhyia ɔhaw biara. Nanso, niacin a wɔnom pii a ɛyɛ nnuru a wɔde ka aduan ho a oduruyɛfo mfa afotu mma no betumi ayɛ nea asiane wom. Sɛ wɔnom miligram 2,000 kosi 6,000 da biara a, ebetumi de ɔhaw ahorow a emu yɛ den aba.
Sɛ wususuw sɛ ebia woanom niacin dodo a, hwɛ yiye wɔ sɛnkyerɛnne ahorow a edidi so yi ho.
| Niacin a wɔde di dwuma boro so ho sɛnkyerɛnne | |
|---|---|
| Koma a ɛbɔ denneennen | Akisikuru ne ɔfe |
| Wora a ɛyɛ kɔkɔɔ kɛse a ɛyɛ wo yaw | Yafunu mu yaw ne ne ho a ɛyɛ hyew |
| Honam ani a ɛyɛ mmerɛw na ɛyɛ mmerɛw | Gout ho sɛnkyerɛnne ahorow da adi |
Sɛ wowɔ saa sɛnkyerɛnne ahorow yi mu biako anaa nea ɛboro saa a, hwehwɛ aduruyɛfo afotu ntɛm ara. Sɛ ɛho hia a, kɔ Emergency Department (ETU) a ɛwɔ ayaresabea a ɛbɛn wo no.
Nnuan bɛn na niacin pii wom?
Nnuan a niacin wom a ɛnyɛ den sɛ yɛde bɛka yɛn aduan a yedi daa ho ni:
- Bio nso, paanoo ne aburow a wɔde niacin ahyɛ mu den
- Nam kɔkɔɔ: nantwinam, nantwinam mmerɛbo, mprako nam
- Akokɔ
- Nsunam
- Kwadu
- Bran aburow
- Atoko (te sɛ peas, lentils, green beans) .
- Nnuadewa (te sɛ atoko, akutu) .
- Aba (te sɛ akutu aba, owia aba) .
Niacin ho nsunsuanso bɔne ne asiane ahorow
Niacin dodow a wɔnom no betumi de ɔhaw ne asiane ahorow bi aba.
Wora a ɛyɛ fĩ
Eyi ne ɔhaw a ɛtaa ba. Titiriw bere a wudi kan fi ase nom niacin no, w’anim ne w’ kɔn betumi ayɛ kɔkɔɔ na ayɛ hyew. Nanso eyi bɛbrɛ ase wɔ nna kakraa bi akyi.
Yafunu mu Nsɛm a Ɛfa Yafunu Mu
Yafunu mu yaw, ne ho bɛhoro, na ne dwensɔtwaa betumi aba. Eyinom nso so bɛtew bere a bere kɔ so no.
Akwahosan ho asiane afoforo
Asiane ahorow bi wɔ niacin dodow a wɔnom mu. Ebetumi ama mmerɛbo asɛe, yafunu mu akuru, asikre dodow a ɛsakra wɔ mogya mu, ntini a ɛsɛe, mogya mmoroso a ɛba fam, ne koma a ɛbɔ mu nsakrae. Nhwehwɛmu bi a wotintimii wɔ afe 2024 mu kyerɛe sɛ, sɛ nipadua no bubu niacin pii a, ebetumi ama ɔfe asɛe mogya ntini na ama komayare ho asiane no ayɛ kɛse.
Enti, akyinnye biara nni ho sɛ ɛsɛ sɛ obiara a ɔwɔ akwahosan tebea biara te sɛ mmerɛbo anaa asaabo mu yare, asikreyare, mogya mmoroso, anaa komayare , ne ne duruyɛfo kasa ansa na ɔde niacin a wɔde ma no adi dwuma.
Nkitahodi a ebetumi aba sɛ ɛne nnuru afoforo di nkitaho
Sɛ worenom nnuru anaa nnuru foforo biara a wɔde ka ho daa a, ka kyerɛ wo duruyɛfo ansa na woafi niacin ase. Niacin tumi ne asikreyare nnuru, nnuru a ɛma mogya yɛ mmerɛw, mogya mmoroso nnuru, thyroid hormone, ne nnuru bi a ekum ɔyare mmoawa di nkitaho. Nsã a wɔnom ma asiane a ɛwɔ hɔ sɛ mmerɛbo bɛsɛe no yɛ kɛse.
Nkrasɛm a Wɔde Kɔ Fie
- Niacin (vitamin B3) yɛ aduannuru a ɛho hia ma yɛn nipadua. Mpɛn pii no, yenya dodow a yehia fi nnuan a yedi da biara no mu.
- Ɛsɛ sɛ wɔnom niacin dodow a ɛkɔ soro wɔ oduruyɛfo hwɛ ase nkutoo sɛ tebea horow te sɛ srade a ɛwɔ nipadua mu no ayaresa.
- Mfa niacin a wɔde ma a efi nnurutɔnbea bi nsa wo ho yare da a wunni aduruyɛ mu afotu. Eyi betumi de asiane ahorow a emu yɛ den aba, te sɛ mmerɛbo a ɛsɛe.
- Nnansa yi nhwehwɛmu kyerɛ sɛ niacin a ɛboro so wɔ nipadua no mu no betumi ama asiane a ɛwɔ hɔ sɛ obi benya komayare no ayɛ kɛse.
- Sɛ woanyinsɛn, worenom nufu, anaa wowɔ aduruyɛ mu tebea foforo biara a enni sabea a, ɛho hia sɛ wo ne wo duruyɛfo kasa ansa na woanom nnuru biara a wɔde ka wo ho.
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