Kusowa kwa Niacin: Kodi Mukupeza Vitamini Wofunikira Uyu?

Kodi nthawi zina mumamva kutopa, khungu lanu likuuma , kapena simukufuna kudya? Nthawi zambiri timaiwala zinthuzi, poganiza kuti ndi zachilendo. Koma nthawi zina, kumbuyo kwa zizindikiro zazing'onozi, pakhoza kukhala nkhani ya kusowa kwa michere yofunika, yomwe ndi vitamini . Lero tikulankhula za vitamini imodzi yofunika kwambiri, niacin. Ngakhale kuti sitiona vutoli nthawi zambiri ku Sri Lanka, ndikofunikira kwambiri kudziwa izi.

Kodi Niacin ndi chiyani kwenikweni?

Mwachidule, Niacin ndi membala wofunikira wa banja la mavitamini a B. Timatchanso vitamini B3 . Ganizirani mavitamini a B ngati abale m'banja limodzi. Pamodzi, amagwira ntchito zambiri zofunika m'thupi lathu.

Zina mwa ntchito zazikulu za niacin ndi izi:

• Kupanga mphamvu: Vitamini iyi ndi yofunika kwambiri posintha chakudya chomwe timadya, makamaka chakudya cham'mimba , kukhala mphamvu ( glucose ).
• Ntchito ya mitsempha: Niacin imathandiza mitsempha yathu kugwira ntchito bwino.
• Kagayidwe ka mafuta ndi mapuloteni: Izi zimathandizanso thupi kuswa mafuta ndi mapuloteni ndikuwagwiritsa ntchito.
• Kupanga mahomoni: Thupi limafunikanso niacin kuti lipange mahomoni ogonana komanso okhudzana ndi kupsinjika maganizo.
• Kuyenda kwa magazi ndi cholesterol: Niasin imathandizanso kuti magazi aziyenda bwino komanso kuti azilamulira kuchuluka kwa cholesterol m'thupi.

Pali njira inanso imene thupi lathu lingapezere niacin. Izi ndi kudzera mu amino acid tryptophan. Zakudya zokhala ndi mapuloteni ambiri monga nyama, nsomba, ndi mkaka zili ndi tryptophan iyi. Chiwindi chathu chimatha kusintha tryptophan iyi kukhala niacin. Kodi sizodabwitsa zimenezo?

Kodi zizindikiro za kusowa kwa niacin ndi ziti?

Kusowa kwa niacin sikungayambitse zizindikiro zazikulu nthawi zonse. Koma vutoli likakula kwambiri, timalitcha kuti Pellagra.Vutoli ndi lalikulu kwambiri. Pellagra imakhudza kwambiri ziwalo zitatu za thupi lathu: khungu, kugaya chakudya, ndi mitsempha.

Tiyeni tiwone zizindikiro izi patebulo, ndipo zidzakuonekerani bwino.

Chifukwa chiyani kusowa kwa niacin kumachitika?

Kale, matendawa anali ofala pakati pa anthu osauka m'maiko ena omwe ankadya chimanga chokha ngati chakudya chawo chachikulu. Chifukwa chimanga si chakudya chokhala ndi niacin yambiri. Koma tsopano, monga m'maiko otukuka, m'dziko lathunso, vutoli ndi losowa kwambiri chifukwa anthu ambiri amadya zakudya zopatsa thanzi.

Chifukwa chachikulu cha kusowa kwa niacin masiku ano ndi uchidakwa , womwe umachepetsa mphamvu ya thupi yoyamwa michere, makamaka mavitamini a B.

Kuphatikiza apo, pakhoza kukhala zifukwa zina zingapo:

• Matenda a m'mimba: Matenda ena angalepheretse kuyamwa kwa niacin kapena tryptophan m'thupi.
• Mankhwala ena:Kusowa kwa Niacin nthawi zina kungayambitsidwe ndi mankhwala monga Isoniazid, omwe amaperekedwa kwa nthawi yayitali pochiza chifuwa chachikulu.

Ndiye kodi timapeza bwanji niacin yokwanira?

Njira yabwino komanso yosavuta yochitira izi ndikudya zakudya zopatsa thanzi. Mwamuna wamkulu amafunika mamiligalamu 16 a niacin patsiku ndipo mkazi amafunika mamiligalamu 14.

Zakudya zokhala ndi niacin wambiri:

• Nyama yofiira (ng'ombe, nkhosa)
• Nsomba (nsomba zamafuta monga sardine, mackerel, ndi zina zotero)
• Nkhuku
• Mikate yolimba ndi chimanga
• Mtedza

Ngati simudya zakudya izi nthawi zonse, kapena ngati muli ndi vuto la matenda lomwe limasokoneza kuyamwa kwa niacin, onetsetsani kuti mwalankhula ndi dokotala wanu .

Pali ma supplements a niacin kapena mapiritsi a vitamini B complex (multivitamins) omwe alipo pamsika. Izi zingathandize kupewa kusowa kwa mavitamini. Koma chofunika kwambiri ndichakuti, musamwe mavitamini awa nokha popanda kufunsa dokotala wanu.

Nthawi zina madokotala amapereka mlingo waukulu wa niacin kuti achepetse kuchuluka kwa cholesterol m'thupi. Koma izi ziyenera kuchitika pokhapokha ngati dokotala akuyang'anira bwino, chifukwa kumwa niacin wambiri kungayambitsenso kuvulaza thupi.

Mapiritsi a Niacin angayambitse mavuto monga kusamba m'mimba, nseru, kusanza, kuyabwa pakhungu, kuchuluka kwa ma enzymes a chiwindi, komanso kudzimbidwa. Ngati mutenga ma milligrams opitilira 100 patsiku, dokotala wanu angakulangizeni kuti muyeze momwe chiwindi chanu chikuyendera. Komanso, ngati muli ndi gout, muyenera kusamala kwambiri mukatenga niacin, chifukwa imatha kukweza kuchuluka kwa uric acid m'thupi lanu.