Dab tsi muaj vitamin B3? Cov tsos mob ntawm Vitamin B3 Deficiency

Vitamin B3 yog ib qho khoom noj tseem ceeb uas peb lub cev xav tau kev noj qab haus huv. Tib lub sijhawm niacin Cov vitamin no, tseem hu ua vitamin A, txhawb ntau lub luag haujlwm tseem ceeb los ntawm kev tsim hluav taws xob mus rau lub paj hlwb. Txawm li cas los xij, qee zaum vitamin B3 tsis txaus yuav tshwm sim vim kev noj zaub mov tsis zoo lossis lwm yam teeb meem kev noj qab haus huv. Hauv tsab xov xwm no, peb yuav tham txog qhov nthuav dav dab tsi vitamin B3 muaj thiab yuav ua li cas nws qhov tsis txaus tuaj yeem them rov qab.

Vitamin B3 yog dab tsi?

Vitamin B3, los yog niacin raws li nws kuj paub, yog ib qho tseem ceeb heev vitamin rau peb lub cev. B-complex vitamins Cov tshuaj no tau noj nrog zaub mov thiab tsis khaws cia hauv peb lub cev. Nws yuav tsum tau noj tsis tu ncua txhua hnub. Vitamin B3 muaj nyob rau hauv peb hom: nicotinic acid, niacinamide thiab inositol hexaniacinate. 

Vitamin B3 muaj ntau yam haujlwm tseem ceeb hauv peb lub cev. Ib qho ntawm nws txoj haujlwm tseem ceeb tshaj plaws yog los pab txhawb kev tsim hluav taws xob. Nws tswj peb cov metabolism los ntawm kev txhawb nqa kev hloov pauv ntawm carbohydrates, cov rog thiab cov proteins rau hauv lub zog.

Vitamin B3 muaj nyob rau hauv ntau yam khoom noj. Cov khoom noj xws li nqaij qaib, qaib ntxhw, ntses, mis nyuj, cheese, qe, nceb thiab nplej tag nrho yog qhov zoo ntawm cov vitamin B3. Qee qhov chaw tshuaj ntsuab kuj muaj cov vitamin no; Cov nplooj ntsuab ntsuab, taum, chickpeas, lentils thiab txiv ntseej tuaj yeem muab ua piv txwv.

Vitamin B3 ua dab tsi?

Vitamin B3 plays lub luag haujlwm tseem ceeb hauv peb lub cev. Nws muaj ntau yam haujlwm hauv lub cev raws li hauv qab no:

1. Kev tsim hluav taws xob: Vitamin B3 ua rau kev hloov pauv ntawm carbohydrates, rog thiab proteins rau hauv lub zog. Yog li ntawd, nws txhawb lub cev lub zog tsim cov txheej txheem.
2. Nervous System Health: Vitamin B3 yog qhov tsim nyog rau kev ua haujlwm zoo thiab kev sib txuas lus ntawm cov hlab ntsha.
3. Cov leeg nqaij noj qab haus huv: Vitamin B3 yog qhov tseem ceeb rau cov leeg nqaij thiab pab tswj cov leeg nqaij.
4. DNA kho: Vitamin B3 plays lub luag haujlwm hauv DNA kho thiab rov ua dua tshiab. Yog li, nws pab DNA rov ua dua thiab ua haujlwm zoo.
5. Kev tswj cov roj cholesterol: Vitamin B3 muaj txiaj ntsig zoo hauv kev tswj cov roj cholesterol. Nws txo qis cov roj (cholesterol) phem (LDL) thiab nce cov cholesterol zoo (HDL).
6. Kev noj qab haus huv ntawm daim tawv nqaij: Vitamin B3 tseem ceeb rau cov tawv nqaij noj qab haus huv. Ua tsaug rau nws cov khoom antioxidant, nws tiv thaiv cov hlwb ntawm daim tawv nqaij thiab kho cov tawv nqaij puas.
7. Digestive system noj qab haus huv: Vitamin B3 txhawb lub plab zom mov noj qab haus huv thiab pab tsim cov enzymes digestive.

Dab tsi yog qhov txiaj ntsig ntawm Vitamin B3?

Vitamin B3 pab peb kev noj qab haus huv ntau txoj hauv kev. Nov yog yam peb yuav tsum paub txog cov txiaj ntsig ntawm vitamin B3:

1. Nws pab hauv kev tsim hluav taws xob: Vitamin B3 pab kev ua haujlwm zoo ntawm cov txheej txheem tsim hluav taws xob hauv peb lub cev. Ua li no, koj xav tias muaj zog dua thiab tuaj yeem ua koj cov haujlwm txhua hnub yooj yim dua.
2. Txhawb nqa lub paj hlwb noj qab haus huv: Vitamin B3 paub txog nws cov txiaj ntsig zoo ntawm lub paj hlwb. Nws pab tiv thaiv cov paj hlwb thiab tswj cov paj hlwb.
3. Pab kom sib npaug ntawm cov cholesterol: Vitamin B3 tiv thaiv lub plawv mob los ntawm kev txo qis "phem" cov roj cholesterol, hu ua LDL. Nws kuj tseem nce cov roj cholesterol "zoo", hu ua HDL.
4. Txhawb kev noj qab haus huv ntawm daim tawv nqaij: Vitamin B3 plays lub luag haujlwm tseem ceeb hauv kev noj qab haus huv ntawm daim tawv nqaij. Nws paub txog nws cov teebmeem kev laus, txo cov blemishes thiab wrinkles ntawm daim tawv nqaij.
5. Regulates ntshav ncig: Vitamin B3 tso cai rau cov hlab ntsha kom dilates thiab tswj cov ntshav ncig. Nyob rau hauv txoj kev no, ntshav txaus nce thiab kev noj qab haus huv ntawm lub plawv tau txais kev txhawb nqa.
6. Pab daws kev ntxhov siab: Vitamin B3 muaj txiaj ntsig zoo hauv kev txo qis kev ntxhov siab thiab kev ntxhov siab. Nws pab sib npaug ntawm lub paj hlwb thiab txhawb lub hlwb ua haujlwm.
7. Txhawb nqa protein synthesis: Vitamin B3 txhawb kev tsim cov protein ntau hauv lub cev. Nyob rau hauv txoj kev no, nws yog ib qho tseem ceeb rau kev loj hlob ntawm cov leeg thiab kho cov txheej txheem.
8. Txhim kho lub cev tiv thaiv kab mob: Vitamin B3 pab ntxiv dag zog rau lub cev. Nws ua rau lub cev muaj peev xwm tiv thaiv kab mob.
9. Nws tswj lub digestive system: Vitamin B3 txhawb kev tsim cov enzymes hauv plab hnyuv thiab yog li txhim kho kev zom zaub mov.
10. Txhawb cov plaub hau thiab ntsia thawv noj qab haus huv: Vitamin B3 pab txoj kev loj hlob ntawm cov plaub hau thiab rau tes. Nws txo cov plaub hau poob thiab pab txhawb kev ntxiv dag zog rau cov rau tes.

Vitamin B3 muaj txiaj ntsig zoo rau daim tawv nqaij

Qee qhov txiaj ntsig ntawm vitamin B3 rau daim tawv nqaij yog raws li nram no:

1. Moisturizing nyhuv: Vitamin B3 ntxiv dag zog rau daim tawv nqaij noo noo barrier thiab txo cov dej poob. Cov tawv nqaij ua ntau moist thiab du.
2. Kev kho pob txuv: Vitamin B3 muaj peev xwm txo qhov mob thiab tiv thaiv pob txuv tsim. Nws kuj cleans pores thiab tiv thaiv pob txuv tsim los ntawm regulating sebum ntau lawm.
3. Editing daim tawv nqaij tone: Vitamin B3 tswj cov tawv nqaij melanin ntau lawm thiab ua rau daim tawv nqaij ntau tus toned. Nws pab txo cov tawv nqaij blemishes thiab ua rau cov tawv nqaij zoo sib npaug.
4. Anti-aging nyhuv: Vitamin B3 nyob rau hauv daim tawv nqaij collagen thiab nce elastin ntau lawm. Qhov no pab zawm ntawm daim tawv nqaij thiab txo wrinkles.
5. Txo qhov liab liab: Vitamin B3 txo cov tawv nqaij liab thiab khaus khaus. Nws pab kom cov tawv nqaij tau ib tug calmer thiab so kom txaus, tshwj xeeb tshaj yog rau cov tawv nqaij rhiab heev.

Txawm hais tias vitamin B3 muaj txiaj ntsig zoo rau cov tawv nqaij noj qab haus huv, nws tsis txaus rau nws tus kheej los kho cov teeb meem ntawm daim tawv nqaij. Nws yog ib qho tseem ceeb uas yuav tau tham nrog tus kws kho mob tshwj xeeb rau kev kho cov teeb meem zoo li no.

Dab tsi yog vitamin B3?

Vitamin B3 yog vitamin uas tseem ceeb heev rau lub cev. Yog li, vitamin B3 muaj nyob rau hauv dab tsi? Ntawm no yog qhov chaw ntawm vitamin B3:

1. Qaib: Nqaij qaib nqaij yog nplua nuj nyob rau hauv vitamin B3. Cov nqaij ntawm lub mis, tshwj xeeb tshaj yog cov nqaij dawb, yog ib qho kev xaiv zoo rau koj cov vitamin B3 xav tau.
2. Ntses: Tshwj xeeb tshaj yog salmon, tuna thiab cov ntses oily xws li sardines yog cov khoom noj uas muaj vitamin B3. Lawv kuj yog ib qho tseem ceeb rau kev noj qab haus huv, vim lawv muaj nplua nuj nyob hauv omega-3 fatty acids.
3. Ntsuab nplooj zaub: Spinach, hlawvCov nplooj ntsuab ntsuab xws li purslane kuj muaj vitamin B3. Nyob rau tib lub sijhawm, cov zaub no yog ib feem tseem ceeb ntawm kev noj qab haus huv vim tias lawv muaj ntau cov vitamins thiab minerals.
4. Mis thiab mis nyuj cov khoom: Cov khoom noj mis nyuj xws li mis nyuj, cheese thiab yogurt kuj yog qhov chaw ntawm vitamin B3. Tshwj xeeb tshaj yog cov khoom noj muaj roj muaj ntau cov vitamin B3.
5. Qe: qeNtxiv nrog rau ntau cov vitamins thiab minerals, nws kuj yog ib qhov zoo ntawm vitamin B3. Qe qe yog tshwj xeeb tshaj yog nplua nuj nyob rau hauv vitamin B3.
6. Txiv ntseej thiab noob: Cov txiv ntoo xws li hazelnuts, walnuts thiab almonds yog cov khoom noj uas muaj vitamin B3. Tsis tas li ntawd, cov noob xws li flaxseed, noob hnav thiab taub dag kuj muaj vitamin B3.

Vitamin B3 ntxiv

Qee zaum, nws yuav tsis tuaj yeem tau txais cov vitamin B3 txaus los ntawm peb cov khoom noj txhua hnub. Hauv cov xwm txheej zoo li no, vitamin B3 ntxiv ua lub luag haujlwm tseem ceeb.

Cov neeg uas tsis muaj vitamin B3 tuaj yeem siv cov tshuaj vitamin B3 kom tshem tawm qhov tsis txaus los ntawm kev sab laj nrog kws kho mob.

Txoj kev siv ntau tshaj plaws rau kev ntxiv vitamin B3 yog cov tshuaj vitamin los yog ntsiav tshuaj. Cov tshuaj no feem ntau muaj los ntawm cov khw muag tshuaj thiab kev lag luam noj qab haus huv. Txawm li cas los xij, ua ntej koj txiav txim siab siv cov tshuaj ntxiv, koj yuav tsum sab laj nrog kws kho mob thiab txiav txim siab txog qhov tsim nyog npaum li cas. Vim tias txhua tus neeg qhov kev xav tau yuav txawv thiab kev noj cov vitamin B3 ntau dhau yuav ua rau muaj kev phiv.

Lwm lub ntsiab lus koj yuav tsum tau them sai sai rau thaum noj cov tshuaj vitamin B3 yog kom tau txais cov vitamin B3 txaus los ntawm cov khoom ntuj. Cov zaub mov xws li ntses, nqaij qaib, qaib ntxhw, nqaij nyuj, taum, txiv ntseej, pob kws thiab nceb yog nplua nuj nyob rau hauv vitamin B3. Yog li ntawd nws yog ib qho tseem ceeb uas yuav tau noj ntau yam zaub mov thiab npaj noj zaub mov kom zoo.

Dab tsi koj yuav tsum paub txog kev phom sij ntawm vitamin B3

Txij li thaum vitamin B3 tsis khaws cia rau hauv lub cev, nws yog ib qho tsim nyog yuav tsum tau noj kom txaus txhua hnub. Txawm li cas los xij, txawm hais tias nws yog ib qho tseem ceeb, vitamin B3 tuaj yeem ua rau muaj kev phom sij thaum noj ntau ntau. Nov yog yam koj yuav tsum paub txog kev ua phem ntawm vitamin B3:

1. Cov teeb meem hauv siab: Kev noj ntau ntawm cov vitamin B3 tuaj yeem ua rau lub siab puas tsuaj. Nws tuaj yeem ua rau muaj rog nyob hauv daim siab thiab ua rau lub siab ua haujlwm tsis zoo.
2. Cov tawv nqaij tiv thaiv: Qee cov neeg tau pob khaus tawv nqaij thaum lawv noj cov tshuaj vitamin B3 ntau. khausTej zaum koj yuav muaj kev cuam tshuam xws li kub hnyiab. Xws li cov tshuaj tiv thaiv feem ntau yog ib ntus thiab ploj mus thaum noj cov tshuaj vitamin B3 txo.
3. digestive teeb meem: Thaum noj cov vitamin B3 hauv cov koob tshuaj ntau, nws tuaj yeem cuam tshuam tsis zoo rau lub plab zom mov. Cov teeb meem digestive xws li xeev siab, ntuav thiab raws plab yuav tshwm sim.
4. Hloov cov piam thaj hauv ntshav: Vitamin B3 kuj tseem ua lub luag haujlwm hauv kev tswj cov tshuaj insulin thiab cov ntshav qab zib hauv lub cev. Txawm li cas los xij, thaum noj tshuaj ntau, nws yuav ua rau muaj kev hloov pauv hauv cov ntshav qab zib. Qhov no tseem ceeb tshwj xeeb tshaj yog rau cov neeg mob ntshav qab zib.
5. Cov teeb meem vascular: Kev noj ntau ntawm cov vitamin B3, thaum noj sab nraud, tuaj yeem ua rau vasodilatation thiab ua rau cov phab ntsa vascular tsis muaj zog. Hauv cov xwm txheej siab, qhov no tuaj yeem ua rau vascular occlusions thiab kab mob plawv.

Nco ntsoov, ib yam li txhua cov vitamin, nws yog ib qho tseem ceeb kom muaj kev sib npaug ntawm cov vitamin B3. Sim tsis txhob tshaj cov koob tshuaj txhua hnub thiab nco ntsoov sab laj nrog kws tshaj lij los tiv thaiv koj tus kheej los ntawm kev puas tsuaj.

Vitamin B3 Deficiency yog dab tsi?

Ntau tus neeg xav tau ntau yam vitamins thiab minerals kom lawv lub cev ua haujlwm zoo. Ib qho ntawm cov no yog vitamin B3, uas yog, niacin. Qee zaum, tej zaum yuav muaj cov neeg uas tsis tuaj yeem noj cov vitamin no kom txaus lossis muaj teeb meem kev nqus. Cov neeg no muaj kev tsis txaus vitamin B3.

Vitamin B3 deficiency feem ntau tshwm sim vim noj tsis zoo. Cov khoom noj xws li cov khoom noj ceev, cov zaub mov npaj tau, thiab cov khoom ua tiav tsis muaj vitamin B3 los yog muaj tsawg heev ntawm nws. Tsis tas li ntawd, kev quav dej caw, kab mob siab thiab qee qhov teeb meem digestive tuaj yeem ua rau tsis muaj vitamin B3.

Vitamin B3 pab lub cev ua haujlwm zoo hauv ntau cov txheej txheem tseem ceeb xws li kev tsim hluav taws xob, kev ua haujlwm ntawm lub paj hlwb, kev noj qab haus huv ntawm daim tawv nqaij thiab lub plab zom mov. Yog li, vitamin B3 tsis txaus tuaj yeem ua rau muaj teeb meem kev noj qab haus huv ntau.

Cov neeg uas tsis muaj vitamin B3 feem ntau muaj cov tsos mob xws li qaug zog, qaug zog, tsis qab los noj mov thiab poob phaus. Nws kuj tseem yuav muaj kev cuam tshuam tsis zoo rau lub paj hlwb. Cov neeg no tuaj yeem ntsib kev puas siab puas ntsws xws li teeb meem nco, poob siab, kev nyuaj siab thiab kev ntxhov siab. Tej teeb meem ntawm daim tawv nqaij kuj tshwm sim. Cov tsos mob xws li tawv nqaij qhuav, pob khaus thiab khaus khaus kuj cuam tshuam nrog vitamin B3 tsis txaus.

Nws yog ib qho tseem ceeb uas yuav tsum tau ua raws li kev noj zaub mov kom zoo thiab noj qab haus huv kom tsis txhob muaj vitamin B3 tsis txaus. Cov khoom noj xws li nqaij, ntses, nqaij qaib, cov khoom noj siv mis, qe, cov nplej tag nrho, thiab cov zaub ntsuab ntsuab yog cov nplua nuj ntawm cov vitamin B3. Cov khoom noj ntxiv tuaj yeem siv tau. Txawm li cas los xij, nws yuav yog txoj hauv kev zoo dua los sab laj tus kws tshaj lij ntawm qhov teeb meem no.

Cov tsos mob tsis txaus vitamin B3

Qee cov tsos mob tshwm sim thaum muaj vitamin B3 tsis txaus yog:

1. Rashes ntawm daim tawv nqaij: Vitamin B3 deficiency tuaj yeem ua rau muaj teeb meem xws li tawv nqaij liab, khaus, hlwv, pob khaus thiab kub hnyiab.
2. Teeb meem digestive: Vitamin B3 deficiency tuaj yeem ua rau muaj teeb meem digestive xws li xeev siab, ntuav, raws plab lossis cem quav.
3. Cov teeb meem hauv paj hlwb: Vitamin B3 deficiency, uas muaj qhov tsis zoo rau lub paj hlwb, tuaj yeem ua rau cov tsos mob xws li mob, loog thiab tingling hauv cov hlab ntsha. Tsis tas li ntawd, kev nyuaj siab, kev ntxhov siab thiab mob taub hau tuaj yeem tshwm sim vim muaj teeb meem hauv lub paj hlwb.
4. Tsis muaj zog thiab qaug zog: Vitamin B3 deficiency cuam tshuam kev ua haujlwm zoo ntawm cov txheej txheem metabolic uas ua rau lub zog tsim khoom. Qhov no ua rau tsis muaj zog, nkees thiab tsis muaj kev xav ntawm kev qaug zog.
5. Mob leeg thiab pob qij txha: Vitamin B3 deficiency tuaj yeem ua rau mob nqaij thiab pob qij txha. Tsis tas li ntawd, cov teeb meem xws li mob pob qij txha, cov leeg tsis muaj zog thiab kev txwv ntawm kev sib koom ua ke kuj tuaj yeem tshwm sim.
6. Tsis zoo digestion thiab poob qab los noj mov: Vitamin B3 deficiency tuaj yeem cuam tshuam rau kev tsim cov enzyme uas tseem ceeb rau kev zom zaub mov thiab kev nqus cov as-ham. Qhov no tuaj yeem ua rau poob qab los noj mov, xeev siab, poob phaus thiab noj tsis txaus.
7. Kev hloov hauv kev nco qab: Tsis muaj vitamin B3 tuaj yeem ua rau muaj teeb meem nco, poob siab ntawm kev xav, tsis muaj kev mloog, tsis xis nyob thiab insomnia.
8. Teeb meem ntawm daim tawv nqaij, plaub hau thiab ntsia thawv: Vitamin B3 tsis txaus tuaj yeem ua rau muaj teeb meem ntawm daim tawv nqaij xws li tawv nqaij qhuav thiab kho qhov txhab qeeb. Tsis tas li ntawd, cov teeb meem xws li cov plaub hau poob, cov plaub hau hloov xim thiab cov ntsia hlau tawg tuaj yeem tshwm sim.

Cov tsos mob no tuaj yeem ua rau me me mus rau qhov hnyav.

Yuav ua li cas to taub Vitamin B3 Deficiency?

Vitamin B3 deficiency feem ntau yog pom zoo nrog kev kuaj ntshav. Qhov kev sim no yog siv los txiav txim siab qib vitamin B3 hauv lub cev. Tsis tas li ntawd, tus kws kho mob yuav ntsuas koj cov khoom noj khoom haus thiab cov tsos mob thiab tej zaum yuav xav txog lwm yam kev ntsuam xyuas los kuaj xyuas qhov tsis txaus.

Thaum kuaj pom tias tsis muaj vitamin B3, ib qho tshuaj ntxiv yog feem ntau muab. Tsis tas li ntawd, nws raug nquahu kom noj cov zaub mov uas muaj vitamin B3. Yog tias tsis kho, tsis muaj vitamin B3 tuaj yeem ua rau muaj teeb meem loj. Yog li ntawd nws yog ib qho tseem ceeb los kho nws thaum kuaj pom.

Cov kab mob pom hauv Vitamin B3 Deficiency

Kev tsis txaus ntawm cov vitamin B3, cov khoom noj muaj txiaj ntsig zoo hauv peb cov zaub mov tuaj yeem ua rau muaj ntau yam teeb meem kev noj qab haus huv. Cov kab mob pom nyob rau hauv vitamin B3 deficiency yog raws li nram no:

1. Pellagra: Cov kab mob no, uas tshwm sim los ntawm qhov tsis muaj vitamin B3, cuam tshuam rau ntawm daim tawv nqaij, lub paj hlwb, lub plab zom mov thiab lub hlwb. Pellagra, feem ntau tshwm sim vim kev noj zaub mov tsis zoo, haus dej cawv lossis teeb meem digestive. Cov tsos mob muaj xws li daim tawv nqaij ua pob, raws plab, kev nyuaj siab, nco tsis tau thiab puas paj hlwb.
2. Kab mob dermatitis: Tsis muaj vitamin B3 tuaj yeem ua rau muaj ntau yam teeb meem ntawm daim tawv nqaij. Cov kab mob ntawm daim tawv nqaij thiab pob khaus tuaj yeem tshwm sim, tshwj xeeb tshaj yog vim raug tshav ntuj. Tsis tas li ntawd, cov teeb meem ntawm daim tawv nqaij xws li dryness, khaus thiab tev tuaj yeem tshwm sim.
3. Teeb meem puas hlwb: Tsis muaj vitamin B3 tuaj yeem ua rau muaj kev cuam tshuam tsis zoo rau lub paj hlwb. Qhov kev tsis txaus no tuaj yeem ua rau muaj teeb meem hauv kev puas siab puas ntsws xws li teeb meem nco, kev nyuaj siab, kev ntxhov siab, kev chim siab thiab kev nyuaj siab.
4. Teeb meem digestive: Tsis muaj vitamin B3 tuaj yeem ua rau muaj teeb meem hauv plab hnyuv. Tshwj xeeb, cov tsos mob xws li tsis qab los noj mov, xeev siab, ntuav, raws plab thiab mob plab yuav raug pom.
5. Cov leeg tsis muaj zog thiab mob: Vitamin B3 deficiency tuaj yeem ua rau cov leeg tsis muaj zog thiab mob. Yog li ntawd, tus neeg yuav hnov ​​​​qhov tsis muaj zog thiab muaj mob nqaij thaum ua haujlwm txhua hnub.

Txhua hnub Vitamin B3 Xav tau

Yog li, pes tsawg vitamin B3 peb yuav tsum noj txhua hnub? 

Raws li USDA, qhov pom zoo noj txhua hnub rau vitamin B3 yog raws li hauv qab no:

Cov menyuam yaus: 2-16 milligrams ib hnub twg, nyob ntawm lub hnub nyoog

Txiv neej: 16 milligrams ib hnub twg

Poj niam: 14 milligrams ib hnub twg

Cov poj niam cev xeeb tub thiab lactating: 17-18 milligrams ib hnub twg

Vim li ntawd;

Vitamin B3 yog vitamin tseem ceeb heev rau peb lub cev. Kev noj zaub mov zoo yog qhov tseem ceeb heev kom ua tau raws li qhov xav tau ntawm cov vitamin B3. Txawm li cas los xij, qee zaum, kev noj zaub mov kom zoo yuav tsis txaus thiab cov tshuaj ntxiv yuav tsim nyog. Lub sijhawm no, koj tuaj yeem xaiv qhov kev pabcuam ntxiv los ntawm kev sab laj koj tus kws kho mob. Thaum koj pom cov tsos mob ntawm vitamin B3 tsis txaus, koj yuav tsum tau ceev faj tam sim ntawd. 

Txhawm rau tiv thaiv peb txoj kev noj qab haus huv thiab ua lub neej zoo los ntawm kev tau txais cov khoom noj uas peb lub cev xav tau, peb yuav tsum tsis txhob tso tseg cov vitamins tseem ceeb xws li vitamin B3. Koj tuaj yeem xav txog kev tshuaj xyuas koj cov zaub mov thiab noj cov tshuaj uas tsim nyog rau lub neej noj qab haus huv. Nco ntsoov, koj txoj kev noj qab haus huv nyob hauv koj txhais tes!

Cov ntaub ntawv: 1, 2, 3, 4, 5, 6