Icyo ukeneye kumenya kuri Niacin cyangwa Vitamine B3!

Iyo abenshi muri twe twumva ijambo "vitamine B," tuyifata nk'itabi rimwe gusa, si byo se? Ariko mu by'ukuri hari abantu umunani bo mu muryango wa vitamine B. Buri wese muri bo afasha mu kubungabunga ubuzima bw'umubiri wacu mu buryo butandukanye. Uyu munsi tugiye kuvuga ku muntu umwe wihariye wo muri uyu muryango, vitamine B3, cyangwa niacin nkuko twese tubizi. Muri make, niacin ni ingenzi mu guhindura ibiryo turya mo imbaraga. Ni ingenzi cyane mu gutuma uturemangingo tw'imitsi, uturemangingo tw'igogora, n'uruhu rwacu rugumana ubuzima bwiza.

Niacin ni iki mu by'ukuri?

Ubusanzwe tubona ingano ya niacin dukeneye mu biribwa turya buri munsi. Urugero, ibiryo nk'inyama zitukura, inkoko, amafi, umuceri w'umukara, imbuto, imbuto, ibinyamisogwe n'imineke byose bikungahaye kuri niacin. Imigati myinshi n'ibinyampeke tugura mu iduka na byo byongewemo niacin.

Hari igihe abaganga bashobora gutanga doze nyinshi za niacin, cyane cyane kugira ngo bagenzure urugero rwa cholesterol, bagenzure indwara zimwe na zimwe z'umutima, kandi birinde indwara nko kwibagirwa no kwibagirwa. Ariko, ubushakashatsi buherutse gukorwa bwerekana ko hashobora kubaho ibyago byo gufata niacin nyinshi.

Ese Niacin na Niacinamide ni kimwe?

Yego, aya mazina yombi asa, ariko ntabwo ari ikintu kimwe. Niacinamide ni ikindi kintu kibaho iyo umubiri wawe ufite niacin nyinshi. Nk'inyongera, niacinamide ikoreshwa cyane mu bintu birinda kandi bigatunga uruhu ndetse no kuvura ibiheri.

Ni izihe nyungu zo gukoresha Niacin?

Mu ntangiriro z'ikinyejana cya 20, abahanga mu bya siyansi bavumbuye ko kubura niacin byatumye abantu barwara indwara ikomeye y'uruhu yitwa pellagra . Ubwo buvumbuzi bwagaragaje ko pellagra ubu ari indwara idakunze kugaragara cyane. Uko igihe cyagiye gihita, abashakashatsi bagiye bavumbura izindi nyungu nyinshi za niacin ku buzima.

Kugira ngo hagenzurwe urugero rwa cholesterol

Iyo ikoreshejwe mu kuvura cholesterol, niacin byagaragaye ko yongera urugero rwa cholesterol nziza ya HDL kandi ikagabanya triglycerides, ubwoko bw'ibinure mu mubiri. Inagabanya urugero rwa cholesterol mbi ya LDL ku rugero runaka. Hari igihe niacin isabwa hamwe na statins (urugero: atorvastatin, simvastatin), zikoreshwa mu kugenzura cholesterol.

Umuvuduko w'amaraso

Kubera ko niacin ari nziza kuri cholesterol, hakozwe ubushakashatsi bwinshi ku bijyanye no kumenya niba ishobora no gufasha kugabanya umuvuduko w'amaraso. Ubushakashatsi buherutse gukorwa mu Bushinwa bwagaragaje ko abantu baherutse gupimwa umuvuduko ukabije w'amaraso bafata niacin nyinshi mu mirire yabo bafite umuvuduko muke w'amaraso.

Dukeneye niacin ingana iki ku munsi?

Buri wese akeneye ingano runaka ya niacin ku munsi kugira ngo akore neza. Iyi ngano iratandukana bitewe n'imyaka n'ibindi bintu. Akenshi, iyi ngano tuyikura mu biribwa turya.

Niba muganga wawe agusabye gufata niacin, ni byiza kuyifata hamwe n'amafunguro kugira ngo wirinde kubabara mu gifu. Hari abantu bashobora kugira amabara mu maso no mu ijosi iyo batangiye gufata niacin. Ibi ntabwo ari bibi. Kugira ngo ibi bigabanuke, muganga wawe ashobora kukugira inama yo gufata niacin hamwe na aspirine no kwirinda inzoga n'ibiryo birimo ibirungo.

Bigenda bite iyo ufashe niacin nyinshi (urengeje urugero)?

Nubwo niacin ari ingenzi ku mubiri, ikintu cyose kirenze urugero si cyiza. Ushobora kubona niacin nyinshi mu byo kurya kandi nta kibazo ufite. Ariko, gufata niacin nyinshi mu buryo bw'inyongera udafite inama ya muganga bishobora guteza akaga. Gufata miligarama ziri hagati ya 2.000 na 6.000 ku munsi bishobora gutera ingaruka mbi zikomeye.

Niba utekereza ko wafashe niacin nyinshi, itondere ibimenyetso bikurikira.

Ni ibihe biribwa birimo niacin nyinshi?

Dore bimwe mu biribwa bikungahaye kuri niacin bishobora kongerwa ku ndyo yacu isanzwe:

• Byongeye kandi, imigati n'ibinyampeke byongerewemo niacin
• Inyama zitukura: inyama z'inka, umwijima w'inka, ingurube
• Inkoko
• Ifi
• Igitoki
• Umuceri w'amata
• Ibinyamisogwe (nk'amashaza, lentile, ibishyimbo bibisi)
• Imbuto (nk'ubunyobwa, cashew)
• Imbuto (nk'imbuto z'ibihaza, imbuto z'ibihwagari)

Ingaruka mbi n'ingaruka za niacin

Gufata dose nyinshi za niacin bishobora guteza ingaruka mbi zimwe na zimwe ndetse n'ibyago.

Gusukura uruhu

Iyi ni yo ngaruka ikunze kugaragara cyane. Cyane cyane iyo utangiye gufata niacin, mu maso no mu ijosi bishobora kuba umutuku n'ubushyuhe. Ariko ibi bizashira nyuma y'iminsi mike.

Ibibazo by'igifu

Kubabara mu nda, kubyimba inda no gucibwamo bishobora kubaho. Ibi nabyo bizagabanuka uko igihe kigenda gihita.

Izindi ngaruka mbi ku buzima

Hari ingaruka zimwe na zimwe zijyanye no gufata dose nyinshi ya niacin. Ishobora kwangiza umwijima, ibisebe byo mu gifu, impinduka mu rugero rw'isukari mu maraso, kwangiza imitsi, umuvuduko w'amaraso uri hasi, ndetse n'impinduka mu mikorere y'umutima. Ubushakashatsi bwasohotse mu 2024 bwagaragaje ko iyo umubiri wangiritse niacin nyinshi, ishobora gutera ububyimbirwe bwangiza imiyoboro y'amaraso kandi byongera ibyago byo kurwara indwara z'umutima.

Kubwibyo, umuntu wese ufite ikibazo icyo ari cyo cyose cy’ubuzima, nk’indwara y’umwijima cyangwa impyiko, diyabete, umuvuduko ukabije w’amaraso, cyangwa indwara z’umutima , agomba kubanza kuvugana na muganga we mbere yo gukoresha inyunganiramirire ya niacin.

Uburyo bushoboka bwo gukorana n'indi miti

Niba ufata indi miti cyangwa inyongeramusaruro buri gihe, banza ubwire muganga wawe mbere yo gutangira gukoresha niacin. Niacin ishobora kugira ingaruka ku miti ya diyabete, imiti igabanya amaraso, imiti igabanya umuvuduko w'amaraso, imisemburo ya tiroyide, na antibiyotike zimwe na zimwe. Kunywa inzoga byongera ibyago byo kwangirika k'umwijima.