Ka nele o Niacin: Ke loaʻa nei iā ʻoe ka lawa o kēia huaora koʻikoʻi?

Ke luhi nei ʻoe i kekahi manawa, ke ʻāwiliwili nei kou ʻili, a i ʻole ʻaʻole ʻoe makemake e ʻai? Hoʻopoina pinepine mākou i kēia mau mea, me ka manaʻo he mea maʻamau lākou. Akā i kekahi manawa, ma hope o kēia mau hōʻailona liʻiliʻi, aia paha kahi moʻolelo o ka nele i kahi meaʻai koʻikoʻi, ʻo ia hoʻi, he huaora . I kēia lā ke kamaʻilio nei mākou e pili ana i kekahi huaora koʻikoʻi, ʻo ia hoʻi ka niacin. ʻOiai ʻaʻole mākou e ʻike pinepine i kēia ʻano ma Sri Lanka, he mea nui loa ia e makaʻala i kēia.

He aha maoli ka Niacin?

I ka ʻōlelo maʻalahi, he lālā koʻikoʻi ʻo Niacin o ka ʻohana wikamina B. Kāhea pū mākou iā ia he wikamina B3 . E noʻonoʻo i nā wikamina B me he mau hoahānau lā i loko o ka ʻohana hoʻokahi. I ka hui pū ʻana, hana lākou i nā hana koʻikoʻi he nui i loko o ko mākou kino.

ʻO kekahi o nā hana nui o ka niacin:

• Ka hana ʻana i ka ikehu: He mea nui kēia huaora no ka hoʻololi ʻana i ka meaʻai a mākou e ʻai ai, ʻoiai hoʻi nā kalapona , i ikehu ( glucose ).
• Hana ʻōnaehana nerve: Kōkua ʻo Niacin i kā mākou ʻōnaehana nerve e hana pono.
• Ka metabolism momona a me ka protein: Kōkua kēia i ke kino e wāwahi i nā momona a me nā protein a hoʻohana iā lākou.
• Ka hana ʻana o ka hormone: Pono ke kino i ka niacin e hana i ka moekolohe a me nā hormones e pili ana i ke kaumaha.
• Ke kahe koko a me ka cholesterol: Hāʻawi pū ʻo Niasin i ka mālama ʻana i ke kahe koko maikaʻi a me ka kaohi ʻana i nā pae cholesterol i loko o ke kino.

Aia kekahi ala ʻē aʻe e hiki ai i ko mākou kino ke loaʻa ka niacin. ʻO ia hoʻi ma o ka amino acid tryptophan. Loaʻa i nā meaʻai waiwai i ka protein e like me ka ʻiʻo, ka iʻa, a me ka waiū kēia tryptophan. Hiki i ko mākou akepaʻa ke hoʻololi i kēia tryptophan i niacin. ʻAʻole anei he mea kupaianaha?

He aha nā hōʻailona o ka nele o ka niacin?

ʻAʻole paha e hōʻike ka hemahema o ka Niacin i kekahi mau hōʻailona nui i nā hihia maʻamau. Akā i ka wā e lilo ai kēia maʻi i mea koʻikoʻi, kapa mākou iā ia ʻo Pellagra.He maʻi koʻikoʻi kēia. Hoʻopilikia nui ʻo Pellagra i ʻekolu mau ʻāpana o ko mākou kino: ka ʻili, ka ʻōnaehana hoʻoheheʻe, a me ka ʻōnaehana nerve.

E nānā kākou i kēia mau hōʻailona ma kahi papa, a e ʻike maopopo ʻia ia iā ʻoe.

No ke aha i loaʻa ai kēia nele niacin?

I ka wā ma mua, he mea maʻamau kēia maʻi i waena o ka poʻe ʻilihune ma kekahi mau ʻāina i ʻai wale i ka kulina ma ke ʻano he meaʻai nui. No ka mea, ʻaʻole ka kulina he meaʻai waiwai i ka niacin. Akā i kēia manawa, e like me ka honua i hoʻomohala ʻia, ma ko mākou ʻāina hoʻi, he mea kakaikahi loa kēia ʻano ma muli o ka ʻai kaulike ʻana o ka hapa nui o ka poʻe.

ʻO ke kumu nui o ka hemahema o ka niacin i kēia lā, ʻo ia ka ʻona waiʻona , kahi e hōʻemi ai i ka hiki o ke kino ke komo i nā meaʻai, ʻoiai nā huaora B.

Eia kekahi, aia paha kekahi mau kumu ʻē aʻe:

• Nā maʻi o ka ʻōnaehana hoʻoheheʻe: Hiki i kekahi mau kūlana olakino ke hoʻopilikia i ka omo ʻana o ke kino i ka niacin a i ʻole tryptophan.
• ʻO kekahi mau lāʻau lapaʻau:Hiki i nā lāʻau lapaʻau e like me Isoniazid ke hana i ka hemahema o ka niacin, i hāʻawi ʻia no ka manawa lōʻihi e mālama ai i ka maʻi puʻupuʻu.

No laila pehea mākou e loaʻa ai ka lawa o ka niacin?

ʻO ke ala maikaʻi loa a maʻalahi hoʻi e hana ai i kēia, ʻo ia ka ʻai ʻana i kahi meaʻai kaulike. Pono ke kāne makua ma kahi o 16 milligrams o niacin i kēlā me kēia lā a pono ka wahine ma kahi o 14 milligrams.

Nā meaʻai waiwai i ka niacin:

• ʻAi ʻulaʻula (pipi, hipa)
• Iʻa (iʻa ʻaila e like me ka sardines, mackerel, a pēlā aku)
• Moa
• Nā berena a me nā cereals i hoʻoikaika ʻia
• Pīnati

Inā ʻaʻole ʻoe e ʻai mau i kēia mau meaʻai, a inā he maʻi kou e hoʻopilikia ai i ka omo ʻana o ka niacin, e kamaʻilio me kāu kauka .

Aia nā mea hoʻohui niacin a i ʻole nā ​​​​​​huapalaoa vitamin B complex (multivitamins) ma ka mākeke. Hiki i kēia mau mea ke kōkua i ka pale ʻana i ka hemahema. Akā ʻo ka mea nui loa, mai lawe wale i kēia mau huaora me ka ʻole o ke kūkākūkā ʻana me kāu kauka.

I kekahi manawa, kuhikuhi nā kauka i nā nui kiʻekiʻe o ka niacin e kāohi i nā pae cholesterol kiʻekiʻe. Akā, pono e hana ʻia kēia ma lalo o ka nānā pono ʻana o ke kauka, no ka mea, ʻo ka lawe ʻana i ka nui o ka niacin hiki ke hoʻopōʻino i ke kino.

Hiki i nā papa Niacin ke hana i nā hopena ʻaoʻao e like me ka flushing, nausea, luaʻi, maneʻo ʻili, hoʻokiʻekiʻe ʻia nā enzymes akepaʻa, a me ka constipation. Inā ʻoe e lawe ma mua o 100 milligrams i ka lā, e paipai kāu kauka i nā hoʻokolohua hana akepaʻa. Eia kekahi, inā loaʻa iā ʻoe ka gout, pono ʻoe e makaʻala loa i ka lawe ʻana i ka niacin, no ka mea hiki ke hoʻonui i nā pae uric acid.