Ese hari igihe wumva unaniwe, uruhu rwawe rurakomera , cyangwa ntushaka kurya? Akenshi twibagirwa ibi bintu, twibwira ko ari ibisanzwe. Ariko rimwe na rimwe, inyuma y'ibi bimenyetso bito, hashobora kubaho inkuru y'ibura ry'intungamubiri y'ingenzi, ni ukuvuga vitamine . Uyu munsi turimo kuvuga kuri vitamine imwe y'ingenzi, niacin. Nubwo tudakunze kubona iyi ndwara muri Sri Lanka, ni ngombwa cyane kubimenya.
Niacin ni iki mu by'ukuri?
Mu magambo make, Niacin ni ingenzi mu muryango wa vitamine B. Tuyita kandi vitamine B3 . Tekereza vitamine B nk'abavandimwe bo mu muryango umwe. Hamwe, bikora imirimo myinshi y'ingenzi mu mibiri yacu.
Zimwe mu nshingano z'ingenzi za niacin ni:
- Ingufu zitangwa: Iyi vitamine ni ingenzi cyane mu guhindura ibiryo turya, cyane cyane isukari , mo ingufu ( glucose ).
- Imikorere y'urusobe rw'imitsi: Niacin ifasha urusobe rw'imitsi rwacu gukora neza.
- Ihinduka ry'ibinure na poroteyine: Ibi binafasha umubiri gusenya ibinure na poroteyine no kubikoresha.
- Gukora imisemburo: Umubiri nawo ukeneye niacin kugira ngo ukore imisemburo y'imibonano mpuzabitsina n'iy'imihangayiko.
- Itembera ry'amaraso na cholesterol: Niasini inafasha mu gutuma amaraso atembera neza no kugenzura urugero rwa cholesterol mu mubiri.
Hari ubundi buryo umubiri wacu ushobora kubona niacin. Ni ukuvuga binyuze muri aside amine tryptophan. Ibiribwa bikungahaye kuri poroteyine nk'inyama, amafi n'amata birimo iyi tryptophan. Umwijima wacu ushobora guhindura iyi tryptophan ikaba niacin. Ntabwo ari ibintu bitangaje?
Ni ibihe bimenyetso by'ibura rya niacin?
Kubura Niacin bishobora kutagira ibimenyetso bikomeye mu bihe bisanzwe. Ariko iyo iyi ndwara ibaye ikomeye, tuyita Pellagra.Iyi ni indwara ikomeye. Pellagra yibasira cyane cyane ibice bitatu by'umubiri wacu: uruhu, igogora, n'imitsi.
Reka turebe ibi bimenyetso mu mbonerahamwe, maze bizarushaho kugaragara neza.
| Sisitemu yagizweho ingaruka | Ibimenyetso bigaragara |
|---|---|
| Uruhu | Uduce twijimye, twinshi kandi dufite ibibyimba ku ruhu rwatewe n'izuba. |
| Sisitemu yo gugogora | Kubyimba imbere mu kanwa, ururimi rutukura cyane, kuruka no gucibwamo. |
| Sisitemu y'imitsi | Kuribwa umutwe, umunaniro, kutita ku bintu, kwiheba, kubura icyerekezo, no kwibagirwa. |
Ikintu kimwe cy'ingenzi ugomba kwibuka: Pellagra ishobora kwica iyo idavuwe neza. Ariko ikintu cyiza ni uko ishobora gukira burundu ufashe inyunganiramirire ya niacin uyobowe na muganga.
Kuki iki kibazo cyo kubura niacin kibaho?
Mu bihe byashize, iyi ndwara yari isanzwe mu bantu bakennye mu bihugu bimwe na bimwe baryaga ibigori gusa nk'ibiryo byabo by'ingenzi. Kubera ko ibigori atari ibiryo bikungahaye kuri niacin. Ariko ubu, kimwe no mu bihugu byateye imbere, no mu gihugu cyacu, iyi ndwara ni gake cyane kuko abantu benshi barya indyo yuzuye.
Impamvu nyamukuru itera kubura niacin muri iki gihe ni ubusinzi , bugabanya ubushobozi bw'umubiri bwo kwinjiza intungamubiri, cyane cyane vitamine B.
Byongeye kandi, hashobora kuba hari izindi mpamvu nyinshi:
- Indwara z'igogora: Hari indwara zimwe na zimwe zishobora gutuma umubiri udashobora kwinjiza niacin cyangwa tryptophan.
- Imiti imwe n'imwe:Kubura Niacin rimwe na rimwe bishobora guterwa n'imiti nka Isoniazid, itangwa igihe kirekire mu kuvura igituntu.
None se ni gute twabona niacin ihagije?
Uburyo bwiza kandi bworoshye bwo kubikora ni ukurya indyo yuzuye. Umugabo mukuru akeneye miligarama zigera kuri 16 za niacin ku munsi naho umugore agakenera miligarama zigera kuri 14.
Ibiribwa bikungahaye kuri niacin:
- Inyama zitukura (inyama z'inka, inyama z'intama)
- Amafi (amafi afite amavuta nka sardine, mackerel, n'ibindi)
- Inkoko
- Imigati n'ibinyampeke byubakishijwe imbaraga
- Ubunyobwa
Niba utarya ibi biribwa buri gihe, cyangwa ufite ikibazo cy’uburwayi kibangamira kwinjiza niacin, menya neza ko wavugana na muganga wawe .
Hari inyongeramusaruro za niacin cyangwa ibinini bya vitamine B (multivitamine) biri ku isoko. Ibi bishobora gufasha kwirinda ibura. Ariko icy'ingenzi ni uko utazifata izi vitamine wenyine utabanje kugisha inama muganga.
Hari igihe abaganga batanga doze nyinshi za niacin kugira ngo bagabanye urugero rwinshi rwa cholesterol. Ariko ibi bigomba gukorwa gusa munsi y’ubugenzuzi bukomeye bwa muganga, kuko gufata niacin nyinshi bishobora no kwangiza umubiri.
Bavuga ko ikintu cyose kirenze urugero atari cyiza. Ndetse na vitamine ni uko bimeze. Ntukigere ufata ibirenze urugero rwatanzwe na muganga wawe.
Ibinini bya Niacin bishobora gutera ingaruka mbi nko guhumeka, isesemi, kuruka, kuribwa k'uruhu, enzymes nyinshi z'umwijima, no kwihagarika. Niba ufata miligarama zirenga 100 ku munsi, muganga azagusaba gupima imikorere y'umwijima. Nanone, niba urwaye goutte, ugomba kwitonda cyane ku bijyanye no gufata niacin, kuko ishobora kongera urugero rwa aside urique.
Ubutumwa bwo kujyana mu rugo
- Niacin (vitamini B3) ni vitamine y'ingenzi mu gukora ingufu, uturemangingo tw'imitsi, no kugira uruhu rwiza.
- Nubwo iyi bura idakunze kugaragara muri Sri Lanka, iyo ibaye ikomeye, ishobora gutera indwara ikomeye yitwa 'pellagra'. Witondere uruhu, igogora, n'impinduka zo mu mutwe.
- Kunywa inzoga nyinshi ni imwe mu mpamvu zikomeye zitera kubura niacin.
- Ushobora kubona niacin mu buryo busanzwe ukoresheje ibiryo nk'amafi, inyama, inkoko n'ubunyobwa.
- Ntugafate vitamine cyangwa inyongeramusaruro udafite inama ya muganga. Cyane cyane ko doze nyinshi zigomba gufatwa gusa uyobowe na muganga.
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Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.