Vitamin B3 wani muhimmin sinadari ne wanda jikinmu ke bukatar yin aiki cikin koshin lafiya. A lokaci guda niacin Wannan bitamin, wanda kuma aka sani da bitamin A, yana tallafawa ayyuka masu mahimmanci masu yawa daga samar da makamashi zuwa ayyukan tsarin juyayi. Koyaya, wani lokacin rashi na bitamin B3 na iya faruwa saboda rashin daidaituwar abinci ko wasu matsalolin lafiya. A cikin wannan labarin, za mu tattauna dalla-dalla abin da bitamin B3 ya ƙunshi da kuma yadda za a iya rama ƙarancinsa.
Menene Vitamin B3?
Vitamin B3, ko niacin kamar yadda kuma aka sani, bitamin ne mai matukar mahimmanci ga jikinmu. B-rikitattun bitamin Ana shan wannan abu da abinci kuma ba a adana shi a jikinmu. Ana buƙatar ɗaukar shi akai-akai kowace rana. Vitamin B3 yana samuwa a cikin nau'i uku: nicotinic acid, niacinamide da inositol hexaniacinate.
Vitamin B3 yana da ayyuka masu mahimmanci da yawa a jikinmu. Ɗaya daga cikin muhimman ayyukansa shi ne ba da gudummawa ga samar da makamashi. Yana daidaita tsarin mu ta hanyar tallafawa jujjuyawar carbohydrates, fats da sunadarai zuwa makamashi.
Ana samun Vitamin B3 ta dabi'a a cikin abinci daban-daban. Abinci irin su kaza, turkey, kifi, madara, cuku, qwai, namomin kaza da dukan hatsi sune tushen tushen bitamin B3. Wasu daga cikin kayan lambu kuma sun ƙunshi wannan bitamin; Za a iya ba da kayan lambu koren ganye, wake, kaji, lentil da goro a matsayin misali.
Menene Vitamin B3 ke yi?
Vitamin B3 yana taka muhimmiyar rawa a jikinmu. Yana da ayyuka daban-daban a cikin jiki ta hanyoyi masu zuwa:
Samar da makamashi: Vitamin B3 yana ba da damar canza carbohydrates, fats da sunadarai zuwa makamashi. Saboda haka, yana tallafawa hanyoyin samar da makamashi na jiki.
Lafiyar tsarin jijiya: Vitamin B3 yana da mahimmanci don aiki mai dacewa da sadarwa na jijiyoyi.
Lafiyar tsoka: Vitamin B3 yana da mahimmanci ga lafiyar tsoka kuma yana taimakawa wajen kula da aikin tsoka.
Gyaran DNA: Vitamin B3 yana taka rawa wajen gyara DNA da kwafi. Don haka, yana taimakawa DNA kwafi da aiki yadda ya kamata.
Tsarin Cholesterol: Vitamin B3 yana da tasiri wajen daidaita cholesterol. Yana rage mummunan cholesterol (LDL) kuma yana ƙara kyau cholesterol (HDL).
Lafiyar fata: Vitamin B3 yana da mahimmanci ga lafiyar fata. Godiya ga kayan aikin antioxidant, yana kare ƙwayoyin fata kuma yana gyara lalacewar fata.
Lafiyar tsarin narkewar abinci: Vitamin B3 yana tallafawa lafiyar tsarin narkewa kuma yana taimakawa wajen samar da enzymes masu narkewa.
Menene Amfanin Vitamin B3?
Vitamin B3 yana amfanar lafiyar mu ta hanyoyi daban-daban. Ga abin da ya kamata mu sani game da fa'idodin bitamin B3:
Yana taimakawa wajen samar da makamashi: Vitamin B3 yana taimakawa aikin da ya dace na hanyoyin samar da makamashi a jikinmu. Ta wannan hanyar, kuna jin ƙarin kuzari kuma kuna iya aiwatar da ayyukanku na yau da kullun cikin sauƙi.
Yana goyan bayan lafiyar tsarin juyayi: An san Vitamin B3 don tasirinsa mai kyau akan tsarin jin tsoro. Yana taimakawa kare ƙwayoyin jijiya kuma yana daidaita tafiyar da jijiya.
Yana taimakawa wajen daidaita matakan cholesterol: Vitamin B3 yana kare lafiyar zuciya ta hanyar rage matakan "mummunan" cholesterol, wanda aka sani da LDL. Hakanan yana haɓaka cholesterol "mai kyau", wanda aka sani da HDL.
Yana goyan bayan lafiyar fata: Vitamin B3 yana taka muhimmiyar rawa a lafiyar fata. An san shi don tasirin maganin tsufa, rage lahani da wrinkles akan fata.
Yana sarrafa jini: Vitamin B3 yana ba da damar tasoshin jini su fadada kuma yana daidaita yanayin jini. Ta wannan hanyar, jini yana ƙaruwa kuma ana tallafawa lafiyar zuciya.
Taimakawa jure damuwa: Vitamin B3 yana da tasiri wajen rage damuwa da damuwa. Yana taimakawa daidaita tsarin juyayi da tallafawa ayyukan kwakwalwa.
Yana goyan bayan haɗin furotin: Vitamin B3 yana tallafawa haɗin furotin a cikin jiki. Ta wannan hanyar, yana da mahimmanci ga ci gaban tsoka da gyaran gyare-gyare.
Yana ƙarfafa tsarin rigakafi: Vitamin B3 yana taimakawa ƙarfafa tsarin rigakafi. Yana kara karfin jiki wajen yaki da cututtuka.
Yana daidaita tsarin narkewar abinci: Vitamin B3 yana tallafawa samar da enzymes a cikin tsarin narkewa kuma don haka inganta narkewa.
Yana goyan bayan lafiyar gashi da farce: Vitamin B3 yana taimakawa ci gaban gashi da kusoshi lafiya. Yana rage asarar gashi kuma yana taimakawa wajen ƙarfafa farce.
Wasu fa'idodin bitamin B3 ga fata sune kamar haka:
Tasirin danshi: Vitamin B3 yana ƙarfafa shingen danshi na fata kuma yana rage asarar ruwa. Fatar ta zama mai laushi da santsi.
Maganin kurajen fuska: Vitamin B3 yana da ikon rage kumburi da hana kumburi. Har ila yau, yana tsaftace pores da hana kuraje ta hanyar daidaita samar da sebum.
Gyara sautin fata: Vitamin B3 yana daidaita samar da melanin na fata kuma yana sa fata ta zama mai laushi. Yana taimakawa wajen rage lahanin fata kuma yana sa sautin fata ya zama mafi daidaito.
Tasirin hana tsufa: Vitamin B3 a cikin fata collagen kuma yana ƙara samar da elastin. Wannan yana taimakawa wajen kara fata da rage wrinkles.
Rage ja: Vitamin B3 yana rage jajayen fata da haushi. Yana taimakawa fata samun nutsuwa da annashuwa, musamman akan fata mai laushi.
Ko da yake bitamin B3 yana da amfani ga lafiyar fata, bai isa da kansa ba don magance matsalolin fata. Yana da mahimmanci a tuntuɓi ƙwararru don magance irin waɗannan matsalolin.
Abin da ke cikin bitamin B3?
Vitamin B3 shine bitamin da ke da mahimmanci ga jiki. To, menene bitamin B3 da ake samu a ciki? Anan ga tushen bitamin B3:
Kaza: Naman kaji yana da wadatar bitamin B3 sosai. Naman nono, musamman farin nama, babban zaɓi ne don biyan buƙatun bitamin B3.
Kifi: Musamman salmon. tuna kuma kifaye masu kifaye irin su sardines na daga cikin abincin da ke dauke da sinadarin bitamin B3. Har ila yau, su ne tushen mahimmancin abinci mai kyau, saboda suna da wadata a cikin omega-3 fatty acids.
Ganyen ganye masu kore: Alayyahu, chardKoren kayan lambu irin su purslane suma sun ƙunshi bitamin B3. Haka kuma, wadannan kayan lambu wani muhimmin bangare ne na cin abinci mai kyau domin suna da wadatar wasu ma'adanai da bitamin da yawa.
Milk da kayayyakin madara: Kayan kiwo kamar madara, cuku da yoghurt suma tushen bitamin B3 ne. Musamman kayan kiwo masu kitse sun ƙunshi ƙarin bitamin B3.
Kwai:kwaiBaya ga yawancin bitamin da ma'adanai, kuma yana da kyau tushen bitamin B3. Kwai gwaiduwa yana da wadata musamman a cikin bitamin B3.
Kwayoyi da iri: Kwayoyi irin su hazelnuts, gyada da almonds suna cikin abincin da ke dauke da bitamin B3. Bugu da kari, iri irin su flaxseed, sesame da kabewa suma suna da wadatar bitamin B3.
Vitamin B3 Kariyar
A wasu lokuta, ƙila ba zai yiwu a sami isasshen bitamin B3 daga abincinmu na yau da kullun ba. A irin waɗannan lokuta, ƙarin bitamin B3 yana taka muhimmiyar rawa.
Wadanda ke da rashi bitamin B3 na iya amfani da karin bitamin B3 don kawar da rashi ta hanyar tuntubar likita.
Hanyar da aka fi amfani da ita don karin bitamin B3 shine kwayoyin bitamin ko allunan. Wadannan kari yawanci ana samun su daga kantin magani da kasuwannin lafiya. Duk da haka, kafin ka yanke shawarar yin amfani da kari, ya kamata ka tuntubi likita kuma ka ƙayyade adadin da ya dace. Domin bukatun kowane mutum na iya bambanta kuma yawan cin bitamin B3 na iya haifar da illa.
Wani batu da ya kamata ka kula da shi lokacin shan bitamin B3 kari shine samun isasshen bitamin B3 daga tushen halitta. Abinci irin su kifi, kaji, turkey, naman sa, wake, goro, masara da namomin kaza suna da wadataccen bitamin B3. Shi ya sa yana da muhimmanci a rika cin abinci iri-iri da tsara tsarin abinci mai gina jiki.
Abin da Kuna Bukatar Sanin Game da Cutarwar Vitamin B3
Tun da ba a adana bitamin B3 a cikin jiki ba, wajibi ne a dauki isasshen adadin yau da kullum. Duk da haka, ko da yake yana da mahimmanci, bitamin B3 na iya haifar da wasu lahani yayin shan shi a cikin manyan allurai. Ga abin da kuke buƙatar sani game da illolin bitamin B3:
Matsalolin hanta: Cin abinci mai yawa na bitamin B3 na iya haifar da lalacewar hanta. Yana iya haifar da tara mai a cikin hanta da tabarbarewar ayyukan hanta.
Halin fata: Wasu mutane suna samun raƙuman fata lokacin da suka ɗauki babban adadin bitamin B3. itchingKuna iya fuskantar halayen kamar zafi mai zafi. Irin waɗannan halayen yawanci na ɗan lokaci ne kuma suna ɓacewa lokacin da aka rage adadin bitamin B3.
matsalolin narkewar abinci: Lokacin da aka ɗauki bitamin B3 a cikin manyan allurai, yana iya yin mummunan tasiri akan tsarin narkewa. Matsalolin narkewa kamar tashin zuciya, amai da gudawa na iya faruwa.
Canje-canje a cikin ciwon sukari: Vitamin B3 kuma yana taka rawa wajen daidaita samar da insulin da sukarin jini a cikin jiki. Koyaya, idan aka sha da yawa, yana iya haifar da canje-canje a matakan sukari na jini. Wannan yana da mahimmanci musamman ga masu ciwon sukari.
Matsalolin jini: Yawan adadin bitamin B3, lokacin da aka dauka a waje, na iya haifar da vasodilatation da raunana ganuwar jijiyoyin jini. A cikin lokuta masu tasowa, wannan na iya haifar da rikice-rikice na jijiyoyin jini da cututtukan zuciya.
Ka tuna, kamar kowane bitamin, yana da mahimmanci don samun daidaitaccen ci na bitamin B3. Yi ƙoƙarin kada ku wuce adadin da aka ba da shawarar yau da kullun kuma tabbatar da tuntuɓar ƙwararren don kare kanku daga irin wannan cutar.
Menene Rashin Vitamin B3?
Mutane da yawa suna buƙatar bitamin da ma'adanai iri-iri don kiyaye jikinsu cikin koshin lafiya. Ɗaya daga cikin waɗannan shine bitamin B3, wato, niacin. A wasu lokuta, ana iya samun mutanen da ba za su iya shan wannan bitamin da yawa ba ko kuma suna da matsalolin sha. Wadannan mutane suna fuskantar rashi bitamin B3.
Rashin bitamin B3 yawanci yana faruwa ne saboda rashin cin abinci mara kyau. Abinci kamar abinci mai sauri, kayan abinci da aka shirya, da kayan da aka sarrafa ba su ƙunshi bitamin B3 ba ko kuma sun ƙunshi ƙananan adadinsa. Bugu da ƙari, jarabar barasa, cututtukan hanta da wasu matsalolin narkewar abinci kuma na iya haifar da ƙarancin bitamin B3.
Vitamin B3 yana taimaka wa jiki yin aiki yadda ya kamata a yawancin matakai masu mahimmanci kamar samar da makamashi, ayyukan tsarin jin tsoro, lafiyar fata da ayyukan tsarin narkewa. Don haka, karancin bitamin B3 na iya haifar da matsalolin lafiya da yawa.
Mutanen da ke da rashi na bitamin B3 sukan fuskanci alamu kamar rauni, gajiya, asarar ci da asarar nauyi. Hakanan yana iya samun mummunan tasiri akan tsarin jin tsoro. Wadannan mutane na iya fuskantar matsalolin yanayi kamar matsalolin ƙwaƙwalwar ajiya, raunin jijiya, damuwa da damuwa. Matsalolin fata kuma na iya faruwa. Alamu kamar bushewar fata, rashes da ƙaiƙayi kuma suna da alaƙa da ƙarancin bitamin B3.
Yana da mahimmanci a bi daidaitaccen tsarin abinci mai gina jiki don hana rashi bitamin B3. Abinci irin su nama, kifi, kaji, kayan kiwo, qwai, dukan hatsi, da koren kayan lambu sune tushen tushen bitamin B3. Ana iya amfani da ƙarin kayan abinci. Duk da haka, zai zama mafi kyawun hanya don tuntuɓar ƙwararru akan wannan batu.
Alamomin Rashin Vitamin B3
Wasu alamun da ke faruwa a yanayin rashin bitamin B3 sune:
Rashes akan fata: Rashin bitamin B3 na iya haifar da matsaloli kamar jajayen fata, itching, blister, rashes na fata da konewa.
Matsalolin narkewar abinci: Rashin bitamin B3 na iya haifar da matsalolin narkewa kamar tashin zuciya, amai, gudawa ko maƙarƙashiya.
Matsalolin tsarin jijiya: Rashin bitamin B3, wanda ke da mummunan tasiri a kan tsarin jin tsoro, zai iya haifar da bayyanar cututtuka irin su ciwo, jin dadi da tingling a cikin jijiyoyi. Bugu da ƙari, damuwa, damuwa da ciwon kai na iya faruwa saboda matsalolin tsarin jin tsoro.
Rauni da gajiya: Rashin bitamin B3 yana rushe aikin da ya dace na tafiyar matakai na rayuwa wanda ke taimakawa wajen samar da makamashi. Wannan yana haifar da rauni, gajiya da jin gajiya akai-akai.
Ciwon tsoka da gabobi: Rashin bitamin B3 na iya haifar da ciwon tsoka da haɗin gwiwa. Bugu da ƙari, matsaloli irin su ciwon tsoka, raunin tsoka da iyakancewar motsi na haɗin gwiwa na iya faruwa.
Rashin narkewar abinci da rashin ci: Rashin bitamin B3 na iya rinjayar samar da wani enzyme mai mahimmanci don narkewar abinci da kuma sha na gina jiki. Wannan na iya haifar da asarar ci, tashin zuciya, asarar nauyi da rashin abinci mai gina jiki.
Canje-canje a cikin hankali: Rashin bitamin B3 na iya haifar da matsalolin ƙwaƙwalwar ajiya, raguwar hankali, rashin kulawa, rashin natsuwa da rashin barci.
Matsalolin fata, gashi da farce:Rashin bitamin B3 na iya haifar da matsalolin fata kamar bushewar fata da jinkirin warkar da raunuka. Bugu da ƙari, matsaloli kamar asarar gashi, canjin launin gashi da karyewar farce na iya faruwa.
Waɗannan alamomin na iya zuwa daga m zuwa mai tsanani.
Yaya za a fahimci rashi bitamin B3?
Ana tabbatar da ƙarancin bitamin B3 tare da gwajin jini. Ana amfani da wannan gwajin don tantance matakan bitamin B3 a cikin jiki. Bugu da ƙari, likita zai kimanta abincin ku da alamun alamun ku kuma yana iya yin la'akari da wasu gwaje-gwaje don gano rashi.
Lokacin da aka gano ƙarancin bitamin B3, ana ba da ƙarin kari. Bugu da ƙari, ana ba da shawarar cin abinci mai ɗauke da bitamin B3. Idan ba a kula da shi ba, rashi na bitamin B3 na iya haifar da matsala mai tsanani. Shi ya sa yana da muhimmanci a yi maganinta idan an gano cutar.
Cututtukan da ake gani a cikin Rashin Vitamin B3
Rashin bitamin B3, mai gina jiki mai kyau a cikin abincinmu, yana iya haifar da matsalolin lafiya daban-daban. Cututtukan da ake gani a cikin rashi na bitamin B3 sune kamar haka:
Pellagra: Wannan cuta, wacce ke faruwa a sakamakon karancin bitamin B3, tana shafar fata, tsarin juyayi, tsarin narkewar abinci da kwakwalwa. Pellagra, yawanci yana faruwa ne saboda rashin abinci mai gina jiki, shaye-shaye ko matsalolin narkewar abinci. Alamomin sun hada da kurjin fata, gudawa, bacin rai, asarar ƙwaƙwalwar ajiya da lalacewar jijiya.
Dermatitis: Rashin bitamin B3 na iya haifar da matsaloli da yawa akan fata. Ana iya samun raunukan fata da rashes, musamman sakamakon fitowar rana. Bugu da ƙari, matsalolin fata kamar bushewa, ƙaiƙayi da bawo na iya faruwa.
Matsalolin tunani: Rashin bitamin B3 kuma na iya haifar da mummunan tasiri akan tsarin jin tsoro. Wannan rashi na iya haifar da matsalolin tunani kamar matsalolin ƙwaƙwalwar ajiya, damuwa, damuwa, fushi da matsalolin maida hankali.
Matsalolin narkewar abinci: Rashin bitamin B3 kuma na iya haifar da cuta a cikin tsarin narkewar abinci. Musamman, ana iya ganin alamun kamar rashin ci, tashin zuciya, amai, gudawa da ciwon ciki.
Raunin tsoka da zafi: Rashin bitamin B3 na iya haifar da rauni na tsoka da zafi. Sabili da haka, mutum na iya jin rauni kuma ya sami ciwon tsoka yayin yin ayyukan yau da kullun.
Bukatar Vitamin B3 na yau da kullun
Don haka, nawa bitamin B3 muke bukata mu sha kullum?
Dangane da USDA, shawarar yau da kullun don bitamin B3 shine kamar haka:
Yara: 2-16 milligrams kowace rana, dangane da shekaru
Maza: 16 milligrams kowace rana
Mata: 14 milligrams kowace rana
Mata masu ciki da masu shayarwa: 17-18 milligrams kowace rana
A sakamakon haka;
Vitamin B3 shine bitamin mai mahimmanci ga jikin mu. Samun abinci mai kyau yana da matukar mahimmanci don biyan bukatar bitamin B3. Duk da haka, a wasu lokuta, daidaitaccen abinci bazai isa ba kuma kari na iya zama dole. A wannan gaba, zaku iya zaɓar ƙarin ƙarin daidai ta hanyar tuntuɓar likitan ku. Lokacin da kuka lura da alamun raunin bitamin B3, ya kamata ku ɗauki matakan da suka dace nan da nan.
Don kare lafiyarmu da rayuwa mai kyau ta hanyar samun abubuwan gina jiki da jikinmu ke bukata, bai kamata mu yi watsi da muhimman bitamin kamar bitamin B3 ba. Hakanan kuna iya yin la'akari da yin bitar abincin ku da ɗaukar abubuwan da suka dace don rayuwa mai lafiya. Ka tuna, lafiyarka tana hannunka!
