Shin wani lokacin kana jin gajiya, fatar jikinka tana tauri , ko kuma kawai ba ka son cin abinci? Sau da yawa muna mantawa da waɗannan abubuwan, muna tunanin cewa al'ada ce. Amma wani lokacin, a bayan waɗannan ƙananan alamun, akwai labarin ƙarancin wani sinadari mai mahimmanci, wato bitamin . A yau muna magana ne game da wani muhimmin bitamin , niacin. Kodayake ba ma ganin wannan yanayin akai-akai a Sri Lanka, yana da matuƙar muhimmanci a san da wannan.
Menene ainihin sinadarin Niacin?
A taƙaice dai, Niacin muhimmin memba ne na dangin bitamin B. Muna kuma kiransa da bitamin B3 . Ka yi tunanin bitamin B a matsayin 'yan'uwa a cikin iyali ɗaya. Tare, suna yin ayyuka masu mahimmanci da yawa a jikinmu.
Wasu daga cikin manyan ayyukan niacin sune:
- Samar da kuzari: Wannan bitamin yana da mahimmanci don canza abincin da muke ci, musamman carbohydrates , zuwa makamashi ( glucose ).
- Aikin tsarin jijiyoyi: Niacin yana taimakawa tsarin jijiyoyinmu yayi aiki yadda ya kamata.
- Tsarin metabolism na kitse da furotin: Wannan kuma yana taimaka wa jiki wajen wargaza kitse da furotin sannan ya yi amfani da su.
- Samar da sinadarin hormones: Jiki yana kuma buƙatar niacin don samar da hormones masu alaƙa da jima'i da damuwa.
- Zagayawar jini da cholesterol: Niasin kuma yana taimakawa wajen kiyaye ingantaccen zagayawar jini da kuma daidaita matakan cholesterol a jiki.
Akwai wata hanyar da jikinmu zai iya samun niacin. Wannan ita ce ta hanyar amino acid tryptophan. Abinci mai yawan furotin kamar nama, kifi, da madara yana ɗauke da wannan tryptophan. Hantarmu za ta iya canza wannan tryptophan zuwa niacin. Shin hakan ba abin mamaki ba ne?
Mene ne alamun rashin niacin?
Rashin sinadarin Niacin ba zai iya haifar da wata babbar alama ba a al'ada. Amma idan wannan yanayin ya yi tsanani, muna kiransa Pellagra.Wannan mummunan yanayi ne. Pellagra galibi yana shafar sassa uku na jikinmu: fata, tsarin narkewar abinci, da kuma tsarin jijiyoyi.
Bari mu duba waɗannan alamomin a cikin teburi, kuma zai bayyana muku.
| Tsarin da abin ya shafa | Alamomin da suka bayyana |
|---|---|
| Fata | Famfo masu duhu, masu kauri, da kuma ƙaiƙayi a fatar da rana ta fallasa. |
| Tsarin narkewar abinci | Kumburi a cikin baki, harshe mai haske ja, amai da gudawa. |
| Tsarin Jijiyoyi | Ciwon kai, gajiya, rashin kulawa, baƙin ciki, rashin fahimta, da kuma rashin tunawa. |
Abu ɗaya mai muhimmanci da za a tuna: Pellagra na iya zama mai kisa idan ba a yi masa magani yadda ya kamata ba. Amma mafi kyawun ɓangaren shine ana iya warkar da shi gaba ɗaya ta hanyar shan ƙarin niacin a ƙarƙashin kulawar likita.
Me yasa wannan rashin niacin ke faruwa?
A da, wannan cuta ta zama ruwan dare a tsakanin talakawa a wasu ƙasashe waɗanda ke cin masara kawai a matsayin babban abincinsu. Domin masara ba abinci ne mai wadataccen niacin ba. Amma yanzu, kamar yadda yake a ƙasashen da suka ci gaba, a ƙasarmu ma, wannan yanayin ba kasafai yake faruwa ba saboda yawancin mutane suna cin abinci mai kyau.
Babban abin da ke haifar da ƙarancin niacin a yau shine shan giya , wanda ke rage ƙarfin jiki na shan abubuwan gina jiki, musamman bitamin B.
Bugu da ƙari, akwai wasu dalilai da dama:
- Cututtukan tsarin narkewar abinci: Wasu yanayi na lafiya na iya shafar shan niacin ko tryptophan a jiki.
- Wasu magunguna:Rashin sinadarin Niacin wani lokaci kuma yana iya faruwa ne sakamakon magunguna kamar Isoniazid, wanda ake ba shi na dogon lokaci don magance tarin fuka.
To ta yaya za mu sami isasshen niacin?
Hanya mafi kyau kuma mafi sauƙi ta yin hakan ita ce cin abinci mai kyau. Babba namiji yana buƙatar kimanin miligram 16 na niacin kowace rana, mace kuma tana buƙatar kimanin miligram 14.
Abinci mai wadataccen niacin:
- Nama ja (nama, rago)
- Kifi (kifi mai mai kamar sardines, mackerel, da sauransu)
- Kaza
- Burodi da hatsi masu ƙarfi
- Gyada
Idan ba ka cin waɗannan abincin akai-akai, ko kuma idan kana da wata matsala ta rashin lafiya da ke hana shan niacin, ka tabbata ka yi magana da likitanka .
Akwai ƙarin niacin ko ƙwayoyin bitamin B masu rikitarwa (multivitamins) a kasuwa. Waɗannan na iya taimakawa wajen hana ƙarancin abinci. Amma mafi mahimmanci shine, kada ku taɓa shan waɗannan bitamin da kanku ba tare da tuntuɓar likita ba.
A wasu lokutan likitoci kan rubuta yawan sinadarin niacin don rage yawan sinadarin cholesterol. Amma ya kamata a yi hakan ne kawai a ƙarƙashin kulawar likita, domin shan sinadarin niacin da yawa yana iya zama illa ga jiki.
Suna cewa yawan komai ba shi da kyau. Har ma bitamin ma haka suke. Kada ka sha fiye da yadda likitanka ya tsara.
Allunan Niacin na iya haifar da illa kamar kumburin fata, tashin zuciya, amai, kaikayin fata, ƙaruwar enzymes na hanta, da maƙarƙashiya. Idan ka sha fiye da milligram 100 a rana, likitanka zai ba da shawarar a yi gwajin aikin hanta. Haka kuma, idan kana da gout, ya kamata ka yi taka tsantsan game da shan niacin, domin yana iya ƙara yawan sinadarin uric acid.
Saƙon Ɗauka Gida
- Niacin (bitamin B3) muhimmin bitamin ne don samar da makamashi, tsarin juyayi, da kuma fata mai lafiya.
- Ko da yake wannan ƙarancin ba abu ne da aka saba gani ba a Sri Lanka, idan ya yi tsanani, yana iya haifar da wata mummunar cuta da ake kira 'pellagra'. Ku kula da fata, tsarin narkewar abinci, da canje-canje a cikin kwakwalwa.
- Shan barasa fiye da kima babban abin da ke haifar da ƙarancin niacin.
- Za ka iya samun niacin ta halitta daga abinci kamar kifi, nama, kaji, da gyada.
- Kada a sha wani bitamin ko kari ba tare da shawarar likita ba. Musamman yawan allurai ya kamata a sha ne kawai a karkashin kulawar likita.
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