Dzimwe nguva unonzwa kuneta here, ganda rako riri kushata , kana kuti haudi kudya? Tinowanzo kanganwa nezvezvinhu izvi, tichifunga kuti zvakajairika. Asi dzimwe nguva, shure kwezviratidzo zvidiki izvi, panogona kunge paine nyaya yekushaikwa kwechikafu chakakosha, kureva, vhitamini . Nhasi tiri kutaura nezvevhitamini imwe inokosha kudaro, niacin. Kunyangwe tisingawanzoona chirwere ichi muSri Lanka, zvakakosha kuziva izvi.
Chii chinonzi Niacin?
Zvichitaurwa zviri nyore, Niacin inhengo inokosha yemhuri yevhitamini B. Tinoidaidzawo kuti vhitamini B3 . Funga nezvevhitamini B sehama dziri mumhuri imwe chete. Pamwe chete, dzinoita mabasa akawanda akakosha mumuviri wedu.
Mamwe emabasa makuru e niacin ndeaya:
- Kugadzirwa kwesimba: Vhitamini iyi inokosha pakushandura chikafu chatinodya, kunyanya makabhohaidhiretsi , kuita simba ( glucose ).
- Basa retsinga: Niacin inobatsira sisitimu yedu yetsinga kushanda zvakanaka.
- Kugayiwa kwemafuta nemapuroteni: Izvi zvinobatsirawo muviri kuputsa mafuta nemapuroteni uye kuzvishandisa.
- Kugadzirwa kwemahormone: Muviri unodawo niacin kuti ugadzire mahormone epabonde uye ane chekuita nekushushikana.
- Kutenderera kweropa uye cholesterol: Niasin inobatsirawo kuchengetedza kutenderera kweropa kwakanaka uye kudzora huwandu hwecholesterol mumuviri.
Pane imwe nzira iyo miviri yedu inogona kuwana niacin. Izvi zvinoitwa kuburikidza neamino acid tryptophan. Zvikafu zvine mapuroteni akawanda zvakaita senyama, hove, nemukaka zvine iyi tryptophan. Chiropa chedu chinogona kushandura iyi tryptophan kuita niacin. Hazvishamisi here izvozvo?
Ndezvipi zviratidzo zvekushaikwa kwe niacin?
Kushomeka kweNiacin kungasakonzera zviratidzo zvikuru muzviitiko zvakajairika. Asi kana chirwere ichi chikanyanya kuipa, tinochidana kuti Pellagra.Chirwere ichi chakakomba. Pellagra inonyanya kukanganisa zvikamu zvitatu zvemuviri wedu: ganda, kugaya chikafu, uye tsinga.
Ngatitarisei zviratidzo izvi patafura, uye zvichava pachena kwamuri.
| Sisitimu yakakanganiswa | Zviratidzo zvinoonekwa |
|---|---|
| Ganda | Mavara matema, akakora, ane makwapa paganda rakavhenekerwa nezuva. |
| Sisitimu Yekugaya | Kuzvimba mumuromo, rurimi rutsvuku, kurutsa uye manyoka. |
| Sisitimu Yetsinga | Musoro, kuneta, kusava nehanya, kuora mwoyo, kuvhiringidzika, uye kutadza kurangarira. |
Chinhu chimwe chete chakakosha kurangarira: Pellagra inogona kuuraya kana ikasarapwa zvakanaka. Asi chinhu chakanakisa ndechekuti inogona kurapwa zvachose nekutora mishonga yekuwedzera niacin pasi pekutarisirwa kwachiremba.
Sei kushomeka uku kwe niacin kuchiitika?
Kare, chirwere ichi chaiwanzoonekwa nevanhu varombo mune dzimwe nyika vaidya chibage chete sechikafu chavo chikuru. Nekuti chibage hachisi chikafu chakapfuma mu niacin. Asi ikozvino, semunyika dzakabudirira, munyika meduwo, chirwere ichi hachiwanzoitiki nekuti vanhu vazhinji vanodya chikafu chakakwana.
Chinonyanya kukonzera kushomeka kwe niacin nhasi idoro , iro rinoderedza kugona kwemuviri kupinza zvinovaka muviri, kunyanya mavhitamini eB.
Mukuwedzera, panogona kunge kune zvimwe zvikonzero zvakawanda:
- Zvirwere zvemudumbu: Zvimwe zvirwere zvinogona kukanganisa kupinza kwe niacin kana tryptophan mumuviri.
- Mimwe mishonga:Kushaikwa kweNiacin dzimwe nguva kunogonawo kukonzerwa nemishonga yakaita seIsoniazid, iyo inopihwa kwenguva yakareba kurapa TB.
Saka tingawana sei niacin yakakwana?
Nzira yakanakisisa uye iri nyore yekuita izvi ndeyekudya chikafu chakakwana. Murume mukuru anoda mamirigiramu angangoita 16 e niacin pazuva uye mukadzi anoda mamirigiramu angangoita 14.
Zvikafu zvakapfuma mu niacin:
- Nyama tsvuku (nyama yemombe, gwayana)
- Hove (hove dzine mafuta akadai sesardine, mackerel, nezvimwewo)
- Huku
- Zvingwa zvakasimbiswa uye zviyo
- Nzungu
Kana usingadyi chikafu ichi nguva dzose, kana kuti uine chirwere chinokanganisa kunyudzwa kwe niacin mumuviri, iva nechokwadi chekutaura nachiremba wako .
Kune mishonga yekuwedzera ye niacin kana mapiritsi e vitamin B complex (multivitamins) ari kutengeswa. Izvi zvinogona kubatsira kudzivirira kushomeka kwemuviri. Asi chinonyanya kukosha ndechekuti, usambotora mavitamini aya wega usina kubvunza chiremba wako.
Dzimwe nguva vanachiremba vanopa niacin yakawanda kuti vadzore huwandu hwecholesterol yakakwira. Asi izvi zvinofanirwa kuitwa chete pasi pekutarisirwa kwakasimba kwechiremba, sezvo kutora niacin yakawandisa kunogonawo kukuvadza muviri.
Vanoti kuwanda kwechinhu chero chipi zvacho hakuna kunaka. Kunyangwe mavhitamini akadaro. Usambofa wakatora zvinopfuura mwero wawakarairwa nachiremba wako.
Mapiritsi eNiacin anogona kukonzera migumisiro yakadai sekubuda ropa, kuda kurutsa, kurutsa, kuvaviwa kweganda, ma enzymes echiropa akakwira, uye kuvimbiwa. Kana ukatora anopfuura 100 milligrams pazuva, chiremba wako anokurudzira kuongororwa mashandiro echiropa. Zvakare, kana uine gout, unofanira kungwarira zvakanyanya nezvekutora niacin, sezvo inogona kuwedzera huwandu hwe uric acid.
Mharidzo Yekuenda Nayo Kumba
- Niacin (vhitamini B3) ivhitamini inokosha pakugadzira simba, tsinga, uye ganda rine hutano.
- Kunyangwe kushomeka uku kusingawanzoitiki muSri Lanka, kana kwakanyanya, kunogona kukonzera chirwere chakakomba chinonzi 'pellagra'. Chenjerera ganda, kugaya chikafu, uye shanduko dzepfungwa.
- Kunwa doro zvakanyanya ndicho chikonzero chikuru chekushaikwa kwe niacin.
- Unogona kuwana niacin kubva muzvikafu zvakaita sehove, nyama, huku, uye nzungu.
- Usatore mavhitamini kana zvimwe zvinovaka muviri usina kupiwa mazano nachiremba. Kunyanya mishonga yakawanda inofanira kutorwa chete kana chiremba akatarisa.
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