ʻO nā mea e pono ai ʻoe e ʻike e pili ana i ka Niacin a i ʻole ka Vitamin B3!

Ke lohe ka hapanui o kākou i ka huaʻōlelo "vitamin B," manaʻo mākou he hoʻokahi wale nō vitamina, ʻeā? Akā, he ʻewalu mau lālā o ka ʻohana vitamina B. Kōkua kēlā me kēia o lākou i ka mālama ʻana i ko kākou kino i ke olakino ma nā ʻano like ʻole. I kēia lā, e kamaʻilio mākou e pili ana i hoʻokahi lālā kūikawā o kēia ʻohana, ʻo ia hoʻi ka vitamina B3, a i ʻole niacin e like me kā kākou e ʻike nei. I ka ʻōlelo maʻalahi, he mea nui ka niacin no ka hoʻololi ʻana i ka meaʻai a kākou e ʻai ai i ka ikehu. He mea nui loa nō hoʻi ia no ka mālama ʻana i ko kākou ʻōnaehana nerve, ka ʻōnaehana hoʻoheheʻe, a me ka ʻili i ke olakino.

He aha maoli ka Niacin?

Loaʻa iā mākou ka nui o ka niacin e pono ai mākou mai nā meaʻai a mākou e ʻai ai i kēlā me kēia lā. No ka laʻana, ʻo nā meaʻai e like me ka ʻiʻo ʻulaʻula, ka moa, ka iʻa, ka laiki ʻeleʻele, nā nati, nā hua, nā legume, a me nā maiʻa ua waiwai nui i ka niacin. Nui nā berena a me nā cereals a mākou e kūʻai ai ma ka hale kūʻai i hoʻohui ʻia ka niacin iā lākou.

I kekahi manawa, hiki i nā kauka ke kuhikuhi i nā dosis kiʻekiʻe o ka niacin, ʻoiai no ka kaohi ʻana i nā pae cholesterol, kaohi ʻana i ka ulu ʻana o kekahi mau maʻi puʻuwai, a pale i nā maʻi e like me ka nalowale o ka hoʻomanaʻo a me ka dementia. Eia nō naʻe, hōʻike nā noiʻi hou e loaʻa paha kekahi pilikia o ka lawe ʻana i ka nui o ka niacin.

He like anei ʻo Niacin lāua ʻo Niacinamide?

ʻAe, ua like ke kani ʻana o kēia mau inoa ʻelua, akā ʻaʻole like lāua. ʻO Niacinamide kekahi hui ʻē aʻe e hana ʻia ke nui loa ka niacin i kou kino. Ma ke ʻano he mea hoʻohui, hoʻohana pinepine ʻia ka niacinamide i nā huahana e pale a hānai i ka ʻili a e mālama i ka ʻākena.

He aha nā pōmaikaʻi o ka hoʻohana ʻana iā Niacin?

I ka hoʻomaka ʻana o ke kenekulia 20, ua ʻike nā kānaka ʻepekema ua hoʻoulu ka hemahema o ka niacin i ka poʻe i kahi maʻi ʻili koʻikoʻi i kapa ʻia ʻo pellagra . Me kēia ʻike ʻana, he maʻi laha ʻole ka pellagra i kēia manawa. I ka hala ʻana o ka manawa, ua ʻike nā kānaka noiʻi i nā pono olakino ʻē aʻe he nui o ka niacin.

No ka hoʻomalu ʻana i nā pae cholesterol

I ka wā e hoʻohana ʻia ai ma ke ʻano he lāʻau lapaʻau cholesterol, ua hōʻike ʻia ka niacin e hoʻonui i nā pae o ka cholesterol HDL maikaʻi a hōʻemi i nā triglycerides, kahi ʻano momona i loko o ke kino. Hoʻemi pū ia i nā pae o ka cholesterol LDL maikaʻi ʻole i kekahi ʻano. Manaʻo ʻia ʻo Niacin i kekahi manawa i ka hui pū ʻana me nā statins (e.g., atorvastatin, simvastatin), i hoʻohana ʻia e kāohi i ka cholesterol.

Ke koko

Ma muli o ka maikaʻi o ka niacin no ka cholesterol, ua nui ka noiʻi ʻana inā paha e kōkua pū kekahi i ka hoʻohaʻahaʻa ʻana i ke koko. Ua hōʻike ʻia kahi noiʻi hou ma Kina ua emi ke koko o ka poʻe me ke koko kiʻekiʻe i lawe i ka niacin hou aʻe i kā lākou ʻai.

ʻEhia ka nui o ka niacin e pono ai iā mākou i kēlā me kēia lā?

Pono nā kānaka a pau i kahi nui o ka niacin i kēlā me kēia lā e hana pono ai. ʻOkoʻa kēia nui ma muli o ka makahiki a me nā kumu ʻē aʻe. ʻO ka hapa nui o ka manawa, loaʻa iā mākou kēia nui mai nā meaʻai a mākou e ʻai ai.

Inā ʻōlelo kāu kauka i ka niacin, ʻoi aku ka maikaʻi o ka lawe ʻana me ka ʻai e pale aku i ka ʻeha o ka ʻōpū. Hiki i kekahi poʻe ke ʻike i ka ʻulaʻula o ka maka a me ka ʻāʻī ke hoʻomaka mua lākou e lawe i ka niacin. ʻAʻole kēia he mea weliweli. No ka hōʻemi ʻana i kēia, hiki i kāu kauka ke aʻo aku iā ʻoe e lawe i ka niacin me ka aspirin a e pale i ka waiʻona a me nā meaʻai ʻala.

He aha ka mea e hana ai inā lawe ʻoe i ka nui o ka niacin (overdose)?

ʻOiai he mea nui ka niacin no ke kino, ʻaʻole maikaʻi ka nui o kekahi mea. Hiki iā ʻoe ke loaʻa ka nui o ka niacin mai ka meaʻai a ʻaʻohe pilikia. Eia nō naʻe, ʻo ka lawe ʻana i ka nui o ka niacin ma ke ʻano o nā mea hoʻohui me ka ʻole o ke aʻo a ke kauka hiki ke lilo i mea weliweli. ʻO ka lawe ʻana ma waena o 2,000 a me 6,000 milligrams i kēlā me kēia lā hiki ke hana i nā hopena ʻaoʻao koʻikoʻi.

Inā manaʻo ʻoe ua lawe nui ʻoe i ka niacin, e makaʻala no nā hōʻailona ma lalo nei.

He aha nā meaʻai i kiʻekiʻe i ka niacin?

Eia kekahi mau meaʻai waiwai i ka niacin hiki ke hoʻohui maʻalahi i kā mākou papaʻai maʻamau:

• Eia kekahi, ʻo ka berena a me nā cereals i hoʻopaʻa ʻia me ka niacin
• ʻAi ʻulaʻula: pipi, akepaʻa pipi, puaʻa
• Moa
• Iʻa
• Maiʻa
• Laiki ʻōpala
• Nā legumes (e like me ka pī, nā lentil, nā pīni ʻōmaʻomaʻo)
• Nā nati (e like me ka pīnati, cashews)
• Nā hua (e like me nā hua paukena, nā hua pua nānālā)

Nā hopena ʻaoʻao a me nā pilikia o ka niacin

ʻO ka lawe ʻana i nā dosis kiʻekiʻe o ka niacin hiki ke hana i kekahi mau hopena ʻaoʻao a me nā pilikia.

Ka ʻili ʻana

ʻO kēia ka hopena ʻaoʻao maʻamau. ʻOiai ke hoʻomaka mua ʻoe e lawe i ka niacin, e ʻulaʻula a wela paha kou maka a me kou ʻāʻī. Akā e emi iho kēia ma hope o kekahi mau lā.

Nā pilikia ʻōpū

Hiki ke loaʻa ka ʻeha o ka ʻōpū, ka pehu ʻana, a me ka maʻi kahe. E emi iho nō hoʻi kēia mau mea i ka hala ʻana o ka manawa.

Nā pilikia olakino ʻē aʻe

Aia kekahi mau pilikia e pili ana i ka lawe ʻana i nā nui kiʻekiʻe o ka niacin. Hiki iā ia ke hōʻino i ke akepaʻa, nā ʻōpū ʻōpū, nā loli i nā pae kō koko, ka hōʻino ʻana o nā ʻiʻo, ke koko haʻahaʻa, a me nā loli i ka puʻuwai. Ua hōʻike ʻia kahi noiʻi i paʻi ʻia i ka makahiki 2024 i ka wā e wāwahi ai ke kino i ka nui o ka niacin, hiki iā ia ke hoʻoulu i ka mumū e hōʻino ai i nā kīʻaha koko a hoʻonui i ka pilikia o ka maʻi puʻuwai.

No laila, ʻo kēlā me kēia mea me kekahi maʻi olakino, e like me ka maʻi akepaʻa a me nā maʻi puʻupaʻa, ka maʻi diabetes, ke koko kiʻekiʻe, a i ʻole ka maʻi puʻuwai , pono e kamaʻilio me kā lākou kauka ma mua o ka hoʻohana ʻana i nā mea hoʻohui niacin.

Nā pilina kūpono me nā lāʻau lapaʻau ʻē aʻe

Inā ʻoe e lawe mau ana i nā lāʻau lapaʻau ʻē aʻe a i ʻole nā ​​​​mea hoʻohui, e haʻi i kāu kauka ma mua o ka hoʻomaka ʻana i ka niacin. Hiki i ka Niacin ke launa pū me nā lāʻau maʻi diabetes, nā mea hoʻokahe koko, nā lāʻau koko kiʻekiʻe, nā hormones thyroid, a me kekahi mau antibiotics. Hoʻonui ka inu ʻana i ka waiʻona i ka pilikia o ka hōʻino ʻana o ke ake.