Ingabe ngezinye izikhathi uzizwa ukhathele, isikhumba sakho siyaba nzima , noma umane nje awufuni ukudla? Sivame ukukhohlwa ngalezi zinto, sicabanga ukuthi zivamile. Kodwa ngezinye izikhathi, ngemuva kwalezi zimpawu ezincane, kungase kube nendaba yokuntuleka kwesakhamzimba esibalulekile, okungukuthi, i-vithamini . Namuhla sikhuluma ngevithamini elibaluleke kangaka, i-niacin. Nakuba singasiboni lesi simo kaningi eSri Lanka, kubaluleke kakhulu ukuqaphela lokhu.
Iyini ngempela iNiacin?
Kalula nje, i-Niacin iyilungu elibalulekile lomndeni wamavithamini B. Siyibiza nangokuthi i-vitamin B3 . Cabanga ngamavithamini B njengezelamani emndenini owodwa. Ndawonye, enza imisebenzi eminingi ebalulekile emizimbeni yethu.
Eminye yemisebenzi eyinhloko ye-niacin yile:
- Ukukhiqizwa kwamandla: Le vithamini ibalulekile ekuguquleni ukudla esikudlayo, ikakhulukazi ama-carbohydrate , kube amandla ( i-glucose ).
- Umsebenzi wesistimu yezinzwa: I-Niacin isiza uhlelo lwethu lwezinzwa ukuthi lusebenze kahle.
- Ukuguqulwa kwamafutha namaprotheni: Lokhu kusiza nomzimba ukuphula amafutha namaprotheni bese uwasebenzisa.
- Ukukhiqizwa kwama-hormone: Umzimba udinga ne-niacin ukuze ukhiqize ama-hormone ocansi kanye nokucindezeleka.
- Ukujikeleza kwegazi kanye ne-cholesterol: I-Niasin iphinde ibe negalelo ekugcineni ukujikeleza kwegazi okuhle kanye nokulawula amazinga e-cholesterol emzimbeni.
Kukhona enye indlela umzimba wethu ongathola ngayo i-niacin. Lokho kunge-amino acid tryptophan. Ukudla okucebile ngamaprotheni njengenyama, inhlanzi, nobisi kuqukethe le tryptophan. Isibindi sethu singaguqula le tryptophan ibe yi-niacin. Akumangalisi lokho?
Ziyini izimpawu zokuntuleka kwe-niacin?
Ukuntuleka kwe-niacin kungase kungabangeli izimpawu ezinkulu ezimweni ezivamile. Kodwa uma lesi simo siba sibi kakhulu, sibiza ngokuthi i-Pellagra.Lesi yisimo esibi kakhulu. I-Pellagra ithinta kakhulu izingxenye ezintathu zomzimba wethu: isikhumba, uhlelo lokugaya ukudla, kanye nohlelo lwezinzwa.
Ake sibheke lezi zimpawu etafuleni, futhi kuzocaca kuwe.
| Uhlelo oluthintekile | Izimpawu ezivelayo |
|---|---|
| Isikhumba | Amabala amnyama, ajiyile, anamaxolo esikhumbeni esivezwe yilanga. |
| Uhlelo Lokugaya Ukudla | Ukuvuvukala emlonyeni, ulimi olubomvu ngokugqamile, ukuhlanza kanye nohudo. |
| Uhlelo Lwezinzwa | Ikhanda elibuhlungu, ukukhathala, ukunganaki, ukucindezeleka, ukudideka, kanye nokulahlekelwa yinkumbulo. |
Into eyodwa ebalulekile okufanele uyikhumbule: I-Pellagra ingaba yingozi uma ingelashwa kahle. Kodwa ingxenye engcono kakhulu ukuthi ingelapheka ngokuphelele ngokuthatha izithasiselo ze-niacin ngaphansi kokuqondisa kukadokotela.
Kungani lokhu kuntuleka kwe-niacin kwenzeka?
Esikhathini esidlule, lesi sifo sasivame kakhulu kubantu abampofu kwamanye amazwe ababedla ummbila kuphela njengokudla kwabo okuyinhloko. Ngoba ummbila awusiwo ukudla okucebile nge-niacin. Kodwa manje, njengasemazweni athuthukile, nasezweni lakithi, lesi simo asivamile kakhulu ngoba abantu abaningi badla ukudla okulinganiselayo.
Imbangela ehamba phambili yokuntuleka kwe-niacin namuhla ukuphuza utshwala ngokweqile , okunciphisa ikhono lomzimba lokumunca izakhamzimba, ikakhulukazi amavithamini B.
Ngaphezu kwalokho, kungase kube nezinye izizathu eziningana:
- Izifo zesistimu yokugaya ukudla: Ezinye izimo zezokwelapha zingaphazamisa ukumuncwa kwe-niacin noma i-tryptophan emzimbeni.
- Eminye imithi:Ukuntuleka kwe-niacin ngezinye izikhathi kungabangelwa yimithi efana ne-Isoniazid, enikezwa isikhathi eside ukwelapha isifo sofuba.
Ngakho-ke siyithola kanjani i-niacin eyanele?
Indlela engcono kakhulu nelula yokwenza lokhu ukudla ukudla okunempilo. Owesilisa omdala udinga amamiligremu angu-16 e-niacin ngosuku kanti owesifazane udinga amamiligremu angu-14.
Ukudla okucebile nge-niacin:
- Inyama ebomvu (inyama yenkomo, iwundlu)
- Inhlanzi (izinhlanzi ezinamafutha njenge-sardine, i-mackerel, njll.)
- Inyama yenkukhu
- Izinkwa eziqinisiwe kanye nokolweni
- I-Peanut
Uma ungakudli lokhu kudla njalo, noma uma unesifo esiphazamisa ukumuncwa kwe-niacin, qiniseka ukuthi ukhuluma nodokotela wakho .
Kukhona izithasiselo ze-niacin noma amaphilisi e-vitamin B complex (ama-multivitamin) emakethe. Lokhu kungasiza ekuvimbeleni ukuntuleka. Kodwa into ebaluleke kakhulu ukuthi, ungalokothi uwathathe la mavithamini wedwa ngaphandle kokubonisana nodokotela wakho.
Ngezinye izikhathi odokotela banikeza imithamo ephezulu ye-niacin ukulawula amazinga aphezulu e-cholesterol. Kodwa lokhu kufanele kwenziwe kuphela ngaphansi kokuqashwa okuqinile kwezokwelapha, njengoba ukuthatha i-niacin eningi nakho kungaba yingozi emzimbeni.
Bathi ukuphuza kakhulu noma yini akukuhle. Ngisho namavithamini anjalo. Ungalokothi uthathe okungaphezu komthamo obekwe udokotela wakho.
Amaphilisi e-niacin angabangela imiphumela emibi efana nokushawa, isicanucanu, ukuhlanza, ukulunywa kwesikhumba, ama-enzyme esibindi aphezulu, kanye nokuqunjelwa. Uma uthatha ama-milligram angaphezu kwe-100 ngosuku, udokotela wakho uzoncoma ukuhlolwa kokusebenza kwesibindi. Futhi, uma une-gout, kufanele uqaphele kakhulu ngokuthatha i-niacin, njengoba ingakhuphula amazinga e-uric acid.
Umlayezo Wokuya Nawe Ekhaya
- I-Niacin (i-vitamin B3) iyivithamini ebalulekile ekukhiqizeni amandla, isimiso sezinzwa, kanye nesikhumba esinempilo.
- Nakuba lokhu kuntuleka kungavamile eSri Lanka, uma kukubi kakhulu, kungaholela esimweni esibi esibizwa ngokuthi 'i-pellagra'. Qaphela isikhumba, uhlelo lokugaya ukudla, kanye nezinguquko zengqondo.
- Ukuphuza utshwala ngokweqile kuyimbangela enkulu yokuntuleka kwe-niacin.
- Ungathola i-niacin ngokwemvelo ekudleni okufana nenhlanzi, inyama, izinkukhu kanye namakinati.
- Ungathathi amavithamini noma izithasiselo ngaphandle kweseluleko sikadokotela. Ikakhulukazi imithamo ephezulu kufanele ithathwe kuphela ngaphansi kokuqashwa ngudokotela.
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