Menene Niacin? Fa'idodi, Cututtuka, Rawanci da wuce gona da iri

Niacin Vitamin B3Yana da mahimmancin gina jiki ga jiki. Wajibi ne don ingantaccen aiki na kowane bangare na jiki.

Wannan bitamin; Yana rage ƙwayar cholesterol, yana kawar da cututtukan arthritis kuma yana inganta aikin kwakwalwa. Amma idan ka sha a cikin allurai masu yawa, zai iya haifar da mummunan sakamako.

A cikin wannan rubutu "Mene ne niacin kuma menene yake yi", "rashin niacin" gibi bitamin niacin Zai gaya muku abin da kuke buƙatar sani game da shi.

Menene niacin?

Yana daya daga cikin bitamin B guda takwas kuma Vitamin B3 Ana kuma kira. Akwai manyan nau'ikan sinadarai guda biyu, kuma kowannensu yana yin tasiri daban-daban a jiki. Ana samun nau'ikan biyu a cikin abinci da kari.

Nicotinic acid

Ana amfani dashi don magance hauhawar cholesterol da cututtukan zuciya niacin shine form.

Niacinamide ko nicotinamide

Nicotinic acidBa ya rage cholesterol, sabanin Amma yana taimakawa wajen magance nau'in ciwon sukari na 1, wasu yanayin fata, da schizophrenia.

Tun da wannan bitamin ruwa ne mai narkewa, ba a adana shi a cikin jiki. Wannan yana nufin cewa jiki zai fitar da abin da ba a buƙata ba. Muna samun wannan bitamin daga abinci da ma tryptophan amino acid da ake kira niacin yana yi.

Menene niacin ke yi?

Kamar sauran bitamin B, yana canza abinci zuwa makamashi ta hanyar taimakawa enzymes suyi aikin su.

Manyan abubuwan da ke tattare da shi, NAD da NADP, sune coenzymes guda biyu da ke da hannu a cikin metabolism na salula. Wadannan coenzymes sune antioxidants waɗanda ke taka rawa wajen gyaran DNA da kuma sigina ga sel.

karancin niacin

Alamomin rashi sun haɗa da:

– Rashin ƙwaƙwalwar ajiya da ruɗani na tunani

- gajiya

– ciki

- Ciwon kai

- Zawo

– Matsalolin fata

Rashi wani yanayi ne da ba kasafai ba, yawanci a kasashen da suka ci gaba. Ana ganin shi a cikin ƙasashe masu fama da rashin abinci mai gina jiki. babban rashi pellagra Yana iya haifar da wata cuta mai saurin kisa da ake kira

Menene adadin yau da kullun da za a sha?

Bukatar mutum don wani bitamin; ya bambanta dangane da abinci, shekaru, da jinsi. Shawarwari na yau da kullun don wannan bitamin sune kamar haka:

a jarirai

watanni 0-6: 2mg kowace rana

watanni 7-12: 4mg kowace rana

a cikin yara

1-3 shekaru: 6mg kowace rana

4-8 shekaru: 8mg kowace rana

9-13 shekaru: 12mg kowace rana

A cikin samari da manya

Ga maza sama da shekaru 14: 16mg kowace rana

Ga 'yan mata da mata sama da shekaru 14: 14mg kowace rana

Mata masu ciki: 18mg kowace rana

Mata masu shayarwa: 17mg kowace rana

Menene Fa'idodin Niacin?

Yana rage LDL cholesterol

An yi amfani da wannan bitamin don magance yawan cholesterol tun shekarun 1950. Yana iya rage matakin LDL (mara kyau) cholesterol da 5-20%.

Duk da haka, saboda yiwuwar illarsa, ba shine farkon jiyya na maganin cholesterol ba. Maimakon haka, ana amfani da shi da farko azaman maganin rage cholesterol ga mutanen da ba za su iya jure wa statins ba.

yana ƙara HDL cholesterol

Baya ga rage LDL cholesterol, yana kuma ƙara HDL cholesterol. Yana taimakawa rushe apolipoprotein A1, furotin da ke taimakawa yin HDL. Nazarin ya nuna cewa yana iya haɓaka matakan HDL cholesterol da 15-35%.

Yana rage triglycerides

Wani fa'idar wannan bitamin ga kitsen jini shine yana rage triglycerides da kashi 20-50%. Yana yin haka ta hanyar dakatar da aikin enzyme da ke cikin haɗin triglyceride.

A sakamakon haka; Yana rage samar da lipoprotein masu ƙarancin yawa (LDL) da ƙarancin ƙarancin yawa (VLDL). Ana buƙatar allurai na warkewa don cimma waɗannan tasirin akan matakan cholesterol da triglyceride.

Yana taimakawa hana cututtukan zuciya

Tasirin wannan bitamin akan cholesterol kuma a fakaice yana taimakawa hana cututtukan zuciya. Wani bincike na baya-bayan nan, maganin niacinBinciken ya kammala da cewa cututtukan zuciya suna rage haɗarin mutuwa daga bugun zuciya ko yanayin zuciya kamar shanyewar jiki a cikin mutanen da ke da haɗarin kamuwa da cututtukan zuciya.

Taimaka maganin nau'in ciwon sukari na 1

Nau'in ciwon sukari na 1 cuta ce ta autoimmune wacce jiki ke kai hari tare da lalata sel masu samar da insulin a cikin pancreas.

niacinAkwai bincike da ke nuna cewa yana iya taimakawa wajen kare waɗannan ƙwayoyin cuta da kuma rage haɗarin kamuwa da ciwon sukari na 1 a cikin yara a haɗarin haɗari.

Amma ga masu fama da ciwon sukari na 2, lamarin ya ɗan fi rikitarwa. niacinA gefe guda, yana taimakawa wajen rage yawan ƙwayar cholesterol da ake yawan gani a cikin nau'in ciwon sukari na 2, a gefe guda, yana da damar haɓaka matakan sukari na jini.

Don haka don magance yawan ƙwayar cholesterol kwayar niacin Masu ciwon sukari masu shan ciwon sukari yakamata su kula da matakan sukarin jininsu a hankali.

Yana inganta aikin kwakwalwa

A matsayin wani ɓangare na NAD na kwakwalwa da NADP coemzymes don samar da makamashi da aiki niacinyana buqatar e. Gajimare na kwakwalwa da alamun tabin hankali, karancin niacin hade da.

Wasu nau'in schizophrenia kuma za a iya bi da su da wannan bitamin saboda yana taimakawa wajen kawar da lalacewar ƙwayoyin kwakwalwa da ke haifar da rashi.

Binciken farko ya kuma nuna cewa yana iya taimakawa wajen kiyaye lafiyar kwakwalwa a cikin cutar Alzheimer.

Yana inganta ayyukan fata

Wannan bitamin yana taimakawa kare kwayoyin fata daga lalacewar rana idan ana sha da baki ko shafa wa fata ta hanyar shafawa. Bincike na baya-bayan nan ya nuna cewa yana iya taimakawa wajen hana wasu nau'in ciwon daji na fata.

Ɗaya daga cikin binciken ya gano cewa shan 500 MG na nicotinamide sau biyu a rana yana rage yawan ciwon daji na fata wanda ba melanoma ba a tsakanin mutanen da ke cikin hadarin ciwon daji na fata.

Yana rage alamun cututtukan arthritis

Wani bincike na farko ya gano cewa wannan bitamin yana sauƙaƙe alamun osteoarthritis ta hanyar haɓaka motsin haɗin gwiwa. Wani bincike da beraye a cikin dakin gwaje-gwaje, bitamin niacin gano cewa allura dauke da

Yana maganin pellagra

pellagra, Cututtuka masu alaƙa da rashi niacinyana daya daga cikinsu. niacin kari Shan shi shine babban maganin wannan cuta. Karancin Niacin ba kasafai ba ne a kasashen da ake kira masu ci gaban masana'antu. Wani lokaci ana iya gani tare da shan barasa, anorexia ko cutar Hartnup.

Menene Niacin Ya Samu?

Ana samun wannan bitamin a cikin abinci iri-iri, ciki har da nama, kaji, kifi, burodi da hatsi. Wasu abubuwan sha masu kuzari na iya ƙunsar allurai masu yawa na bitamin B. A ƙasa,  abinci mai dauke da niacin ve An bayyana adadin:

Nonon kaji: 59% na abincin yau da kullun

Tuna gwangwani (a cikin mai haske): 53% na RDI

Naman sa: 33% na RDI

Salmon da aka kyafaffen: 32% na RDI

Dukan hatsi: 25% na RDI

Gyada: 19% na RDI

Lentils: 10% na RDI

Yanki 1 na burodin gama gari: 9% na RDI

Kuna buƙatar ƙarfafawa?

Kowa na bitamin niacinYana buƙatar saniya, amma yawancin mutane suna samun ta daga abincinsu. Idan har yanzu kuna da rashi kuma kuna buƙatar ɗaukar manyan allurai, likitan ku Vitamin B3 kwaya iya ba da shawara. Zai fi kyau a tambayi likita kafin amfani da kowane kari, saboda yawan adadin zai iya haifar da illa.

Niacin Harms da Side Effects

Babu illa a cikin shan bitamin daga abinci. Amma kari na iya haifar da illa daban-daban kamar tashin zuciya, amai, hanta mai guba. Mafi yawan illolin abubuwan kari sune:

niacin flush

Nicotinic acid kari na iya haifar da firgita fuska, ƙirji, ko wuyansa wanda ke haifar da faɗuwar jini. Hakanan kuna iya fuskantar tingling, jin zafi ko zafi.

Ciwon ciki da tashin zuciya

Tashin zuciya, amai da haushin ciki na iya faruwa, musamman lokacin amfani da nicotinic acid mai saurin sakin jiki. Wannan yana haifar da haɓakar enzymes na hanta.

lalacewar hanta

Wannan babban kashi ne na tsawon lokaci a cikin maganin cholesterol. niacin Yana daya daga cikin hadurran saye. sannu a hankali saki nicotinic acidana gani akai-akai.

sarrafa sukarin jini

Manya-manyan allurai (gram 3-9 a kowace rana) na wannan bitamin suna haifar da ƙarancin sarrafa sukarin jini a cikin gajeren lokaci da amfani na dogon lokaci.

Lafiyar ido

Wani lahani da ba kasafai yake haifar da rashin gani ba yana bayyana baya ga wasu illa ga lafiyar ido.

gut

Wannan bitamin na iya ƙara matakin uric acid a cikin jiki kuma yana iya haifar da gout.

A sakamakon haka;

niacinyana daya daga cikin bitamin B guda takwas masu mahimmanci ga kowane bangare na jikin ku. Kuna iya samun adadin da kuke buƙata ta hanyar abinci. Koyaya, ana ba da shawarar ƙarin nau'ikan wasu lokuta don kula da wasu yanayin kiwon lafiya, gami da babban cholesterol.