Ngaba ngamanye amaxesha uziva udiniwe, ulusu lwakho luba rhabaxa , okanye awufuni kutya? Sihlala sizilibala ezi zinto, sicinga ukuba ziqhelekile. Kodwa ngamanye amaxesha, emva kwezi mpawu zincinci, kunokubakho ibali lokunqongophala kwesondlo esibalulekileyo, oko kukuthi, ivithamini . Namhlanje sithetha ngevithamini enye ebaluleke kangaka, i-niacin. Nangona singayiboni le meko rhoqo eSri Lanka, kubaluleke kakhulu ukuyiqonda le nto.
Yintoni kanye kanye iNiacin?
Ngamafutshane, iNiacin lilungu elibalulekileyo losapho lweevithamini ze-B . Sikwayibiza ngokuba yivithamini B3 . Cinga ngeevithamini ze-B njengabantu abazalwa kunye kusapho olunye. Xa zidibene, zenza imisebenzi emininzi ebalulekileyo emizimbeni yethu.
Eminye yemisebenzi ephambili ye-niacin yile:
- Ukuveliswa kwamandla: Le vithamini ibalulekile ekuguquleni ukutya esikutyayo, ingakumbi iicarbohydrate , kube ngamandla ( iglucose ).
- Umsebenzi wenkqubo yemithambo-luvo: I-Niacin inceda inkqubo yethu yemithambo-luvo isebenze kakuhle.
- Umetabolism yamafutha kunye neeproteni: Oku kunceda umzimba ukuba uqhekeze amafutha kunye neeproteni kwaye uzisebenzise.
- Ukuveliswa kwamahomoni: Umzimba ukwadinga i-niacin ukuze uvelise amahomoni esondo kunye noxinzelelo.
- Ukujikeleza kwegazi kunye ne-cholesterol: I-Niasin ikwanceda ekugcineni ukujikeleza kwegazi kulungile kwaye ilawula amanqanaba e-cholesterol emzimbeni.
Kukho enye indlela umzimba wethu onokufumana ngayo i-niacin. Oko kukusebenzisa i-amino acid tryptophan. Ukutya okutyebileyo kwiproteni njengenyama, intlanzi, kunye nobisi kuqulethe le tryptophan. Isibindi sethu sinokuguqula le tryptophan ibe yi-niacin. Ayimangalisi loo nto?
Zithini iimpawu zokungabikho kwe-niacin?
Ukunqongophala kweNiacin kusenokungabangeli naziphi na iimpawu ezinkulu kwiimeko eziqhelekileyo. Kodwa xa le meko iba mandundu, siyibiza ngokuba yiPellagra.Le yimeko enzima kakhulu. I-Pellagra ichaphazela kakhulu iindawo ezintathu zomzimba wethu: ulusu, inkqubo yokugaya ukutya, kunye nenkqubo yemithambo-luvo.
Makhe sijonge ezi mpawu kwitheyibhile, kwaye ziya kucaca kuwe.
| Inkqubo echaphazelekayo | Iimpawu ezibonakalayo |
|---|---|
| Ulusu | Amabala amnyama, atyebileyo, anamaxolo kulusu oluvezwe lilanga. |
| Inkqubo yoKutya | Ukudumba emlonyeni, ulwimi olubomvu ngokuqaqambileyo, ukuhlanza kunye norhudo. |
| Inkqubo yeNervous | Intloko ebuhlungu, ukudinwa, ukungakhathali, ukudakumba, ukuphazamiseka kwengqondo, kunye nokulahlekelwa yinkumbulo. |
Into ebalulekileyo ekufuneka uyikhumbule: I-Pellagra inokubulala ukuba ayinyangwa kakuhle. Kodwa eyona nto ilungileyo kukuba inokunyangeka ngokupheleleyo ngokuthatha izongezo ze-niacin phantsi kweliso likagqirha.
Kutheni le nto kukho ukunqongophala kwe-niacin?
Ngaphambili, esi sifo sasixhaphakile kubantu abahlwempuzekileyo kwamanye amazwe ababesitya umbona kuphela njengokutya kwabo okuphambili. Kuba umbona awukokutya okutyebileyo kwi-niacin. Kodwa ngoku, njengakwihlabathi eliphuhlileyo, nakwilizwe lethu, le meko ayiqhelekanga kuba uninzi lwabantu lutya ukutya okunesondlo.
Eyona nto iphambili ebangela ukunqongophala kwe-niacin namhlanje kukusela utywala , nto leyo enciphisa amandla omzimba okufunxa izondlo, ingakumbi iivithamini ze-B.
Ukongeza, kunokubakho ezinye izizathu ezininzi:
- Izifo zenkqubo yokugaya ukutya: Ezinye iimeko zonyango zinokubangela ukuba umzimba ungazifumani ii-niacin okanye i-tryptophan.
- Amanye amayeza:Ukunqongophala kweNiacin ngamanye amaxesha kunokubangelwa ngamayeza afana ne-Isoniazid, enikwa ixesha elide ukunyanga isifo sephepha.
Ngoko ke siyifumana njani i-niacin eyaneleyo?
Eyona ndlela ilungileyo nelula yokwenza oku kukutya ukutya okunesondlo. Indoda endala idinga malunga ne-16 milligrams ye-niacin ngosuku kwaye umfazi udinga malunga ne-14 milligrams.
Ukutya okutyebileyo kwi-niacin:
- Inyama ebomvu (inyama yenkomo, imvana)
- Intlanzi (iintlanzi ezinamafutha ezifana neesardine, i-mackerel, njl.njl.)
- Inkukhu
- Izonka eziqinisiweyo kunye neenkozo
- Ipinati
Ukuba awutyi rhoqo oku kutya, okanye ukuba unesifo esiphazamisa ukufunxwa kwe-niacin, qiniseka ukuba uthetha nogqirha wakho .
Kukho izongezo ze-niacin okanye iipilisi ze-vitamin B complex (ii-multivitamin) ezithengiswayo. Ezi zinokunceda ekuthinteleni ukungabikho. Kodwa eyona nto ibalulekileyo kukuba, ungaze uzithathele ezi vithamini wedwa ngaphandle kokubonisana nogqirha wakho.
Ngamanye amaxesha oogqirha banika iidosi eziphezulu ze-niacin ukulawula amanqanaba aphezulu e-cholesterol. Kodwa oku kufanele kwenziwe kuphela phantsi kweliso elingqongqo likagqirha, njengoko ukuthatha i-niacin eninzi kunokuba yingozi emzimbeni.
Bathi ukuba into eninzi kakhulu ayilunganga. Neevithamini zinjalo. Ungaze uthathe ngaphezu komlinganiselo omiselwe ngugqirha wakho.
Iipilisi zeNiacin zinokubangela iziphumo ebezingalindelekanga ezifana nokugabha, isicaphucaphu, ukuhlanza, ukurhawuzelela ulusu, ii-enzymes zesibindi eziphezulu, kunye nokuqhina. Ukuba uthatha ngaphezulu kwe-100 milligrams ngosuku, ugqirha wakho uya kucebisa uvavanyo lokusebenza kwesibindi. Kwakhona, ukuba une-gout, kufuneka uqaphele kakhulu malunga nokuthatha i-niacin, kuba inokunyusa amanqanaba e-uric acid.
Umyalezo Wokuya Ekhaya
- I-Niacin (ivithamini B3) yivithamini ebalulekileyo ekuveliseni amandla, inkqubo yemithambo-luvo, kunye nolusu olusempilweni.
- Nangona oku kunqongophala kungaqhelekanga eSri Lanka, xa kukubi kakhulu, kunokukhokelela kwisifo esibi esibizwa ngokuba yi-'pellagra'. Lumka ulusu, inkqubo yokugaya ukutya, kunye notshintsho lwengqondo.
- Ukusela utywala kakhulu yimbangela enkulu yokungabikho kwe-niacin.
- Ungayifumana i-niacin ngokwemvelo ngokutya okufana nentlanzi, inyama, iinkukhu kunye namandongomane.
- Musa ukuthatha naziphi na iivithamini okanye izongezo ngaphandle kwengcebiso kagqirha. Ingakumbi iidosi eziphezulu kufuneka zithathwe kuphela phantsi kweliso likagqirha.
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