Xa uninzi lwethu lusiva igama elithi "vitamin B," silicinga njengevithamini enye kuphela, akunjalo? Kodwa eneneni kukho amalungu asibhozo osapho lwevithamini B. Ngamnye kubo unceda ukugcina imizimba yethu iphilile ngeendlela ezahlukeneyo. Namhlanje siza kuthetha ngelungu elinye elikhethekileyo lolu sapho, ivithamini B3, okanye i-niacin njengoko sonke sisazi. Ngamafutshane, i-niacin ibalulekile ekuguquleni ukutya esikutyayo kube ngamandla. Ikwabaluleke kakhulu ekugcineni inkqubo yethu yemithambo-luvo, inkqubo yokugaya ukutya, kunye nolusu lusempilweni.
Yintoni kanye kanye iNiacin?
Sidla ngokufumana isixa se-niacin esisidingayo ekutyeni esikutyayo yonke imihla. Umzekelo, ukutya okufana nenyama ebomvu, inkukhu, intlanzi, irayisi emdaka, amantongomane, imbewu, iimbotyi, kunye neebhanana konke kutyebile kwi-niacin. Iisonka ezininzi kunye neenkozo esizithengayo evenkileni nazo zongezwa kwi-niacin.
Ngamanye amaxesha, oogqirha banokunika iidosi eziphezulu ze-niacin, ingakumbi ukulawula amanqanaba e-cholesterol, ukulawula uphuhliso lweemeko ezithile zentliziyo, kunye nokuthintela iimeko ezifana nokulahlekelwa yinkumbulo kunye ne-dementia. Nangona kunjalo, uphando lwakutshanje lubonisa ukuba kunokubakho umngcipheko wokuthatha i-niacin eninzi.
Ngaba iNiacin neNiacinamide ziyafana?
Ewe, la magama mabini avakala efana, kodwa awafani. I-Niacinamide yenye into eyenzeka xa umzimba wakho une-niacin eninzi. Njengesongezelelo, i-niacinamide isetyenziswa kakhulu kwiimveliso ezikhusela nezondla ulusu kunye nokunyanga amaqhakuva.
Ziziphi iingenelo zokusebenzisa iNiacin?
Ekuqaleni kwenkulungwane yama-20, izazinzulu zafumanisa ukuba ukunqongophala kwe-niacin kwabangela ukuba abantu babe nesifo esibi sesikhumba esibizwa ngokuba yi-pellagra . Ngokufumana oku, i-pellagra ngoku sisifo esingaqhelekanga. Ekuhambeni kwexesha, abaphandi baye bafumanisa ezinye izibonelelo ezininzi zempilo ze-niacin.
Ukulawula amanqanaba e-cholesterol
Xa isetyenziswa njengonyango lwe-cholesterol, i-niacin ibonakalisiwe ukuba yonyusa amanqanaba e-cholesterol elungileyo ye-HDL kwaye inciphisa i-triglycerides, uhlobo lwamafutha emzimbeni. Ikwanciphisa amanqanaba e-cholesterol embi ye-LDL ukuya kwinqanaba elithile. Ngamanye amaxesha i-niacin iyacetyiswa xa idityaniswe ne -statins (umz., i-atorvastatin, i-simvastatin), ezisetyenziselwa ukulawula i-cholesterol.
Kodwa khumbula oku kakuhle:Ukuze wehlise i-cholesterol, i-niacin kufuneka ithathwe ngeedosi eziphezulu kakhulu. Ukuthatha iidosi eziphezulu kangaka kunokubangela umonakalo wesibindi, ukuphazamiseka kwesisu, kunye nokunganyamezelani ne-glucose. Ngoko ke, ungaze uyithenge i-niacin kwikhemesti ngokwakho. Soloko uqhagamshelana nogqirha wakho kwaye uyisebenzise kuphela kwidosi emiselweyo ukuba uyicebisa.
Ifuthe legazi
Ngenxa yokuba i-niacin ilungile kwi-cholesterol, kuye kwenziwa uphando oluninzi malunga nokuba ingaba inokunceda na ekunciphiseni uxinzelelo lwegazi. Uphando lwakutshanje eTshayina lubonise ukuba abantu abasandula ukuxilongwa ukuba bane-high blood pressure abathathe i-niacin eninzi ekutyeni kwabo bane-low blood pressure.
Ingakanani i-niacin esiyidingayo ngosuku?
Wonke umntu udinga isixa esithile se-niacin ngosuku ukuze asebenze kakuhle. Esi sixa siyahluka ngokuxhomekeke kwiminyaka kunye nezinye izinto. Uninzi lwexesha, sifumana esi sixa ekutyeni esikutyayo.
| Iqela leminyaka okanye umcimbi | Imfuneko yemihla ngemihla kwiimiligrama (mg) |
|---|---|
| Abantwana (ngokweminyaka) | 2-16 mg |
| Amadoda | 16 mg |
| Abafazi | 14 mg |
| Oomama abakhulelweyo | 18 mg |
| Oomama abancancisayo | 17 mg |
| Umthamo ophezulu wemihla ngemihla kumntu omdala | 35 mg |
Ukuba ugqirha wakho ucebisa i-niacin, kungcono ukuyithatha kunye nokutya ukuze uphephe ukuphatheka kakubi sisisu. Abanye abantu banokuba nobuso nentamo ezibomvu xa beqala ukuthatha i-niacin. Oku akuyongozi. Ukunciphisa oku, ugqirha wakho unokukucebisa ukuba uthathe i-niacin kunye ne-aspirin kwaye uphephe utywala nokutya okuneziqholo.
Kwenzeka ntoni ukuba uthatha i-niacin eninzi (umthamo ogqithisileyo)?
Nangona i-niacin ibalulekile emzimbeni, into eninzi kakhulu ayilunganga. Ungayifumana i-niacin eninzi ekutyeni kwaye ungabi nangxaki. Nangona kunjalo, ukuthatha i-niacin eninzi ngendlela yezithako ezongezelelweyo ngaphandle kwengcebiso kagqirha kunokuba yingozi. Ukuthatha phakathi kwe-2,000 kunye ne-6,000 milligrams ngosuku kunokubangela iziphumo ebezingalindelekanga ezibi kakhulu.
Ukuba ucinga ukuba usele i-niacin eninzi, lumka ezi mpawu zilandelayo.
| Iimpawu zokugqithisa i-niacin | |
|---|---|
| Ukubetha kwentliziyo | Isicaphucaphu nokuhlanza |
| Ukubomvu okukhulu kwesikhumba kunye nokurhawuzelelwa | Intlungu yesisu kunye nokudumba |
| Ukurhawuzelelwa nokuxobuka kolusu | Iimpawu zeGout ziyavela |
Ukuba unenye okanye ngaphezulu kwezi mpawu, funa ingcebiso kagqirha ngoko nangoko. Ukuba kuyimfuneko, yiya kwiSebe leNgxamiseko (ETU) lesibhedlele esikufutshane.
Ziziphi ukutya okune-niacin eninzi?
Nazi ezinye zokutya ezityebileyo kwi-niacin ezinokongezwa lula kukutya kwethu okuqhelekileyo:
- Ukongeza, izonka kunye neenkozo eziqiniswe nge-niacin
- Inyama ebomvu: inyama yenkomo, isibindi senkomo, ingulube
- Inkukhu
- Intlanzi
- Ibhanana
- Irayisi yebran
- Iimbotyi (ezifana neembotyi, iilentili, iimbotyi eziluhlaza)
- Amandongomane (afana namandongomane, ii-cashews)
- Imbewu (ezifana nembewu yethanga, imbewu yelanga)
Iziphumo ebezingalindelekanga kunye neengozi ze-niacin
Ukuthatha iidosi eziphezulu ze-niacin kunokubangela ezinye iziphumo ebezingalindelekanga kunye neengozi.
Ukuhlanjwa kolusu
Le yeyona miphumo ixhaphakileyo. Ingakumbi xa uqala ukuthatha i-niacin, ubuso bakho nentamo yakho zinokuba bomvu kwaye zishushu. Kodwa oku kuya kuphela emva kweentsuku ezimbalwa.
Iingxaki zesisu
Ukuphazamiseka kwesisu, ukudumba, kunye norhudo kunokwenzeka. Ezi zinto ziya kuncipha ngokuhamba kwexesha.
Ezinye iingozi zempilo
Kukho iingozi ezithile ezinxulumene nokuthatha iidosi eziphezulu ze-niacin. Ingabangela umonakalo wesibindi, izilonda zesisu, utshintsho kumanqanaba eswekile egazini, umonakalo wemisipha, uxinzelelo lwegazi oluphantsi, kunye notshintsho kwisigqi sentliziyo. Uphononongo olwapapashwa ngo-2024 lubonise ukuba xa umzimba uqhekeza i-niacin eninzi, inokubangela ukudumba okonakalisa imithambo yegazi kwaye kwandise umngcipheko wesifo sentliziyo.
Ngoko ke, nabani na onesifo sempilo, esifana nesifo sesibindi okanye sezintso, isifo seswekile, uxinzelelo lwegazi oluphezulu, okanye isifo sentliziyo , ngokuqinisekileyo kufuneka athethe nogqirha wakhe ngaphambi kokusebenzisa izongezo ze-niacin.
Ukunxibelelana okunokwenzeka namanye amayeza
Ukuba uthatha nawaphi na amanye amayeza okanye izongezo rhoqo, xelela ugqirha wakho ngaphambi kokuba uqale i-niacin. I-Niacin inokunxibelelana namayeza eswekile, amayeza okunciphisa igazi, amayeza oxinzelelo lwegazi oluphezulu, iihomoni ze-thyroid, kunye nezinye ii-antibiotics. Ukusela utywala kwandisa umngcipheko wokonakala kwesibindi.
Umyalezo Wokuya Ekhaya
- I-Niacin (ivithamini B3) sisondlo esibalulekileyo emizimbeni yethu. Sidla ngokufumana umlinganiselo esiwufunayo ekutyeni esikutyayo imihla ngemihla.
- Iidosi eziphezulu ze-niacin kufuneka zithathwe kuphela phantsi kweliso likagqirha njengonyango lweemeko ezifana ne-cholesterol.
- Ungaze uzinyange ngezongezo ze-niacin ezivela kwikhemesti ngaphandle kwengcebiso kagqirha. Oku kunokubangela iingozi ezinkulu, njengokonakala kwesibindi.
- Uphando lwakutshanje lubonisa ukuba i-niacin egqithisileyo emzimbeni inokunyusa umngcipheko wesifo sentliziyo.
- Ukuba ukhulelwe, uncancisa, okanye unenye ingxaki yempilo engapheliyo, kubalulekile ukuthetha nogqirha wakho ngaphambi kokuba uthathe naziphi na izongezo.
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