Zomwe muyenera kudziwa zokhudza Niacin kapena Vitamini B3!

Ambiri a ife tikamva mawu oti "vitamini B," timaganiza kuti ndi vitamini imodzi yokha, sichoncho? Koma kwenikweni pali mamembala asanu ndi atatu a banja la vitamini B. Aliyense wa iwo amathandiza kuti matupi athu akhale athanzi m'njira zosiyanasiyana. Lero tikambirana za membala mmodzi wapadera wa banjali, vitamini B3, kapena niacin monga tonse timadziwira. Mwachidule, niacin ndi yofunika kwambiri posintha chakudya chomwe timadya kukhala mphamvu. Ndikofunikanso kwambiri kuti tisunge mitsempha yathu, kugaya chakudya, komanso khungu lathu kukhala lathanzi.

Kodi Niacin ndi chiyani kwenikweni?

Nthawi zambiri timapeza kuchuluka kwa niacin komwe timafunikira kuchokera muzakudya zomwe timadya tsiku lililonse. Mwachitsanzo, zakudya monga nyama yofiira, nkhuku, nsomba, mpunga wofiirira, mtedza, mbewu, nyemba, ndi nthochi zonse zili ndi niacin wambiri. Buledi ndi chimanga zambiri zomwe timagula m'sitolo zimakhalanso ndi niacin.

Nthawi zina, madokotala angapereke mlingo wokwera wa niacin, makamaka kuti achepetse kuchuluka kwa cholesterol m'magazi, azitha kuwongolera kukula kwa matenda ena amtima, komanso azitha kupewa matenda monga kuiwalaiwala komanso matenda amisala. Komabe, kafukufuku waposachedwapa akusonyeza kuti pakhoza kukhala chiopsezo chomwa niacin wochuluka.

Kodi Niacin ndi Niacinamide ndi chinthu chimodzi?

Inde, mayina awiriwa amamveka ofanana, koma si ofanana. Niacinamide ndi chinthu china chomwe chimapanga thupi lanu likakhala ndi niacin yochuluka. Monga chowonjezera, niacinamide imagwiritsidwa ntchito kwambiri muzinthu zomwe zimateteza ndikudyetsa khungu komanso kuchiza ziphuphu.

Kodi ubwino wogwiritsa ntchito Niacin ndi wotani?

Kumayambiriro kwa zaka za m'ma 1900, asayansi adapeza kuti kusowa kwa niacin kunachititsa anthu kukhala ndi matenda oopsa a pakhungu otchedwa pellagra . Ndi kupeza kumeneku, pellagra tsopano ndi matenda osowa kwambiri. Pakapita nthawi, ofufuza apeza maubwino ena ambiri a niacin pa thanzi.

Kuwongolera kuchuluka kwa cholesterol

Ikagwiritsidwa ntchito ngati mankhwala a cholesterol, niacin yawonetsedwa kuti imawonjezera kuchuluka kwa cholesterol yabwino ya HDL ndikuchepetsa triglycerides, mtundu wa mafuta m'thupi. Imachepetsanso kuchuluka kwa cholesterol yoyipa ya LDL pamlingo wina. Nthawi zina niacin imalimbikitsidwa kuphatikiza ndi ma statins (monga atorvastatin, simvastatin), omwe amagwiritsidwa ntchito kuwongolera cholesterol.

Kuthamanga kwa magazi

Popeza niacin ndi yabwino pa cholesterol, pakhala kafukufuku wambiri wokhudza ngati ingathandizenso kuchepetsa kuthamanga kwa magazi. Kafukufuku waposachedwapa ku China wasonyeza kuti anthu omwe angopezeka ndi kuthamanga kwa magazi omwe adamwa niacin yambiri muzakudya zawo anali ndi kuthamanga kwa magazi kochepa.

Kodi timafunikira niacin yochuluka bwanji patsiku?

Aliyense amafunika kuchuluka kwa niacin patsiku kuti agwire ntchito bwino. Kuchuluka kumeneku kumasiyana malinga ndi zaka ndi zinthu zina. Nthawi zambiri, timapeza kuchuluka kumeneku kuchokera muzakudya zomwe timadya.

Ngati dokotala wanu akulangizani kumwa niacin, ndi bwino kumwa pamodzi ndi chakudya kuti mupewe kuvutika m'mimba. Anthu ena angayambe kusamba nkhope ndi khosi akayamba kumwa niacin. Izi sizowopsa. Pofuna kuchepetsa vutoli, dokotala wanu angakulangizeni kumwa niacin pamodzi ndi aspirin komanso kupewa mowa ndi zakudya zokometsera.

Kodi chimachitika ndi chiyani ngati mutamwa niacin wochuluka (kupitirira muyeso)?

Ngakhale kuti niacin ndi yofunika kwambiri m'thupi, chinthu chilichonse chochuluka sichili bwino. Mutha kupeza niacin wochuluka kuchokera muzakudya koma osakumana ndi mavuto. Komabe, kumwa niacin wochuluka mu mawonekedwe a zowonjezera popanda upangiri wa dokotala kungakhale koopsa. Kumwa pakati pa mamiligalamu 2,000 ndi 6,000 patsiku kungayambitse zotsatirapo zoyipa kwambiri.

Ngati mukuganiza kuti mwamwa niacin yochuluka, samalani ndi zizindikiro zotsatirazi.

Ndi zakudya ziti zomwe zili ndi niacin yambiri?

Nazi zakudya zina zokhala ndi niacin zomwe zitha kuwonjezeredwa mosavuta ku zakudya zathu zachizolowezi:

• Kuphatikiza apo, buledi ndi chimanga cholimbikitsidwa ndi niacin
• Nyama yofiira: ng'ombe, chiwindi cha ng'ombe, nkhumba
• Nkhuku
• Nsomba
• Nthochi
• Mpunga wa bran
• Nyemba (monga nandolo, mphodza, nyemba zobiriwira)
• Mtedza (monga mtedza, ma cashew)
• Mbewu (monga mbewu za dzungu, mbewu za mpendadzuwa)

Zotsatirapo ndi zoopsa za niacin

Kumwa mlingo waukulu wa niacin kungayambitse zotsatirapo zina komanso zoopsa zina.

Kutsuka khungu

Izi ndi zotsatira zoyipa kwambiri. Makamaka mukayamba kumwa niacin, nkhope ndi khosi lanu zimatha kufiira komanso kutentha. Koma izi zidzatha patatha masiku angapo.

Mavuto a m'mimba

Kutupa m'mimba, kudzimbidwa, ndi kutsegula m'mimba kungachitike. Izi zidzachepanso pakapita nthawi.

Mavuto ena pa thanzi

Pali zoopsa zina zokhudzana ndi kumwa niacin wambiri. Ingayambitse kuwonongeka kwa chiwindi, zilonda zam'mimba, kusintha kwa shuga m'magazi, kuwonongeka kwa minofu, kuthamanga kwa magazi pang'ono, komanso kusintha kwa kayendedwe ka mtima. Kafukufuku wofalitsidwa mu 2024 adawonetsa kuti thupi likaphwanya niacin yochuluka, ingayambitse kutupa komwe kumawononga mitsempha yamagazi ndikuwonjezera chiopsezo cha matenda amtima.

Chifukwa chake, aliyense amene ali ndi vuto lililonse la thanzi, monga matenda a chiwindi kapena impso, matenda a shuga, kuthamanga kwa magazi, kapena matenda a mtima , ayenera kulankhula ndi dokotala wawo asanagwiritse ntchito zowonjezera za niacin.

Kuyanjana komwe kungatheke ndi mankhwala ena

Ngati mukumwa mankhwala ena kapena zowonjezera zina nthawi zonse, uzani dokotala wanu musanayambe kumwa niacin. Niacin imatha kuyanjana ndi mankhwala a shuga, mankhwala ochepetsa magazi, mankhwala othamanga magazi, mahomoni a chithokomiro, ndi maantibayotiki ena. Kumwa mowa kumawonjezera chiopsezo cha kuwonongeka kwa chiwindi.