Chii chinonzi Niacin? Benefits, Kukuvadza, Kushaya uye Kuwedzera

Niacin vhitamini B3Icho chikafu chakakosha chemuviri. Izvo zvinodiwa kuti nhengo dzese dzemuviri dzishande zvakanaka.

vhitamini iyi; Inoderedza cholesterol, inobvisa arthritis uye inovandudza kushanda kwehuropi. Asi kana iwe ukaitora muhuwandu hwepamusoro, inogona kukonzera migumisiro yakakomba.

Muchinyorwa ichi "Chii chinonzi niacin uye chinoitei", "niacin kushomeka" se niacin vitamini Rinozokuudza zvaunofanira kuziva nezvazvo.

Chii chinonzi niacin?

Ndiyo imwe yemavhitaminzi masere B uye Vitamin B3 Zvakare kunzi. Kune maviri makuru emakemikari mafomu, uye imwe neimwe ine mhedzisiro yakasiyana pamuviri. Mafomu ese ari maviri anowanikwa mune zvekudya uye zvekuwedzera.

Nicotinic acid

Inoshandiswa kurapa high cholesterol uye chirwere chemoyo niacin ndiyo fomu.

Niacinamide kana nicotinamide

Nicotinic acidIyo haina kuderedza cholesterol, zvakasiyana Asi inobatsira kurapa chirwere cheshuga cherudzi rwekutanga, mamwe mamiriro eganda, uye schizophrenia.

Sezvo vhitamini iyi inonyungudika mumvura, haina kuchengetwa mumuviri. Izvi zvinoreva kuti muviri uchadzinga kuwandisa kusingadiwi. Isu tinowana iyi vhitamini kubva mukudya uye zvakare tryptophan amino acid inonzi niacin zvinoita.

Chii chinoita niacin?

Sezvimwe nemamwe mavhitamini eB, inoshandura chikafu kuita simba nekubatsira ma enzymes kuita basa rawo.

Zvikamu zvaro zvikuru, NAD neNADP, maviri coenzymes anobatanidzwa mumasero metabolism. Aya ma coenzymes ma antioxidants anoita basa mukugadzirisa DNA pamwe nekusaina kumaseru.

kushomeka kwe niacin

Deficiency zviratidzo zvinosanganisira:

-Kurasikirwa kwendangariro uye kuvhiringidzika mupfungwa

- Kuneta

- kuora mwoyo

- Headache

- Diarrhea

– Matambudziko eganda

Kushaya chinhu chisingawanzoitiki, kazhinji munyika dzakabudirira. Inoonekwa munyika dzine kushaya zvokudya zvinovaka muviri zvakanyanya. kushomeka kwakakomba pellagra Inogona kukonzera chirwere chinogona kuuraya chinonzi

Ndeipi mari yezuva nezuva inofanira kutorwa?

Kuda kwomunhu kweimwe vhitamini; zvinosiyana zvichienderana nekudya, zera, uye mukadzi. Izvo zvinokurudzirwa zuva nezuva zvevhitamini iyi ndezvizvi:

muvacheche

0-6 mwedzi: 2mg pazuva

7-12 mwedzi: 4mg pazuva

muvana

1-3 makore: 6mg pazuva

4-8 makore: 8mg pazuva

9-13 makore: 12mg pazuva

Muvachiri kuyaruka nevakuru

Kune varume vanopfuura makore gumi nemana: 16mg pazuva

Kune vasikana nevakadzi vanopfuura makore gumi nemana: 14mg pazuva

Vakadzi vane pamuviri: 18mg pazuva

Vakadzi vanoyamwisa: 17mg pazuva

Ndezvipi Zvakanakira Niacin?

Inoderedza LDL cholesterol

Iyi vhitamini yakashandiswa kurapa yakakwira cholesterol kubva kuma1950s. Inogona kuderedza mwero weLDL (yakaipa) cholesterol ne5-20%.

Nekudaro, nekuda kwemhedzisiro yayo inogona kuitika, haisi iyo yekutanga kurapwa kwecholesterol kurapwa. Asi, inonyanya kushandiswa seye cholesterol-kudzikisa kurapwa kune vanhu vasingakwanisi kushivirira statins.

inowedzera HDL cholesterol

Mukuwedzera pakuderedza LDL cholesterol, inokwidzawo HDL cholesterol. Inobatsira kuputsa apolipoprotein A1, puroteni inobatsira kugadzira HDL. Zvidzidzo zvinoratidza kuti inogona kukwidza HDL cholesterol mazinga ne15-35%.

Inoderedza triglycerides

Imwe bhenefiti yevhitamini iyi yemafuta eropa ndeyekuti inoderedza triglycerides ne20-50%. Inoita izvi nekumisa kuita kwe enzyme inobatanidzwa mu triglyceride synthesis.

Nekuda kweizvi; Inoderedza kugadzirwa kwe-low-density lipoprotein (LDL) uye yakaderera-density lipoprotein (VLDL). Mishonga yekurapa inodiwa kuti uwane izvi zvinokonzeresa cholesterol uye triglyceride mazinga.

Inobatsira kudzivirira chirwere chemwoyo

Mhedzisiro yevhitamini iyi pane cholesterol zvakare zvisina kunanga inobatsira kudzivirira chirwere chemoyo. Ongororo yazvino, niacin kurapwaOngororo iyi yakagumisa kuti chirwere chemoyo chinoderedza zvakanyanya njodzi yekufa kubva kuhosha yemoyo kana mamiriro emoyo senge sitiroko muvanhu vane kana vane njodzi huru yechirwere chemoyo.

Inobatsira kurapa chirwere cheshuga cherudzi rwekutanga

Type 1 chirwere cheshuga chirwere che autoimmune umo muviri unorwisa nekuparadza masero anogadzira insulin murwatata.

NiacinPane tsvakiridzo inoratidza kuti inogona kubatsira kuchengetedza maseru aya uye kuderedza njodzi yerudzi rwe 1 chirwere cheshuga muvana vari panjodzi.

Asi kune avo vane chirwere cheshuga cherudzi rwechipiri, mamiriro acho akaoma zvishoma. NiacinKune rumwe rutivi, inobatsira kuderedza huwandu hwecholesterol hunowanzoonekwa mumhando ye2 chirwere cheshuga, kune rumwe rutivi, ine simba rekuwedzera mazinga ehuga.

Saka kurapa high cholesterol mazinga niacin piritsi Varwere veshuga vanotora chirwere cheshuga vanofanira kunyatsoongorora huwandu hweshuga yavo.

Inovandudza kushanda kwehuropi

Sechikamu cheuropi cheNAD neNADP coemzymes kupa simba uye basa niacinzvinoda. Brain cloudiness uye zviratidzo zvepfungwa, kushomeka kwe niacin yakabatana ne.

Mamwe marudzi eschizophrenia anogonawo kurapwa nevhitamini iyi nekuti inobatsira kugadzirisa kukuvadzwa kwemasero europi kunokonzerwa nekushaikwa.

Tsvagiridzo yekutanga inoratidzawo kuti inogona kubatsira kuchengetedza huropi hune hutano muchirwere cheAlzheimer.

Inovandudza mabasa eganda

Iyi vhitamini inobatsira kuchengetedza masero eganda kubva pakukuvadzwa nezuva kana akatorwa nemuromo kana kuiswa paganda kuburikidza nemafuta. Ongororo ichangobva kuitika inoratidza kuti inogona kubatsira kudzivirira mamwe marudzi egomarara reganda.

Imwe ongororo yakawana kuti kutora 500 mg ye nicotinamide kaviri pazuva kwakaderedza mwero weasiri melanoma ganda cancer pakati pevanhu vari panjodzi huru yegomarara reganda.

Inoderedza zviratidzo zveArthritis

Chidzidzo chekutanga chakawana kuti vhitamini iyi inorerutsa zviratidzo zveosteoarthritis nekuwedzera kufamba kwemajoini. Chimwe chidzidzo nemakonzo munzvimbo yerabhoritari, niacin vitamini akawana kuti jekiseni rine

Anobata pellagra

pellagra, Zvirwere zvine chekuita nekushomeka kweniacinmumwe wavo. niacin kuwedzera Kuitora ndiyo kurapa kukuru kwechirwere ichi. Kushaikwa kweNiacin hakuwanzo kuwanikwa munyika dzinonzi dzakabudirira. Dzimwe nguva zvinogona kuonekwa nekudhakwa, anorexia kana chirwere cheHartnup.

Chii Chinowanikwa Niacin?

Iyi vhitamini inowanikwa mune zvakasiyana siyana zvekudya, kusanganisira nyama, huku, hove, chingwa uye zviyo. Zvimwe zvinwiwa zvesimba zvinogonawo kunge zvine madosi akanyanya eB mavitamini. Pazasi,  zvokudya zvine niacin ve Huwandu hunonzi:

Chiku chezamu: 59% yezvokudya zvezuva nezuva

Canned tuna (mumafuta akareruka): 53% yeRDI

Nyama yemombe: 33% yeRDI

Kusvuta salmon: 32% yeRDI

Zviyo zvakakwana: 25% yeRDI

Nzungu: 19% yeRDI

Lentils: 10% yeRDI

1 chidimbu chechingwa chakazara: 9% yeRDI

Unoda kusimbiswa?

Munhu wese niacin vitaminiAnoda mombe, asi vanhu vazhinji vanoiwana kubva pakudya kwavo. Kana iwe uchiri nekushomeka uye uchida kutora madosi epamusoro, chiremba wako Vitamin B3 piritsi anogona kukurudzira. Zvakanakisisa kubvunza chiremba usati washandisa chero chekuwedzera, sezvo mari yakawanda inogona kuva nemigumisiro.

Niacin Kukuvadza uye Side Effects

Hapana chakaipa mukutora mavitamini kubva mukudya. Asi zvekuwedzera zvinogona kukonzera mhedzisiro dzakasiyana senge kusvotwa, kurutsa, huturu hwechiropa. Mamiriro ekuwedzera anonyanya kukonzera ndeaya:

niacin flush

Nicotinic acid zvinowedzera zvinogona kukonzera kugezesa kwechiso, chifuva, kana mutsipa kunobva mukudonha kwetsinga yeropa. Iwe unogona zvakare kunzwa kurira, kunzwa kupisa kana kurwadziwa.

Kusvotekana nemudumbu uye kusvotwa

Nausea, kurutsa uye kushatirwa kwemudumbu kunogona kuitika, kunyanya kana uchishandisa inononoka-kuburitsa nicotinic acid. Izvi zvinoguma nekukwira kwema enzymes echiropa.

kukuvara kwechiropa

Uyu muyero wakakwira nekufamba kwenguva mukurapwa kwecholesterol. niacin Ndiyo imwe yengozi yekutenga. kunonoka kusunungurwa nicotinic acidinoonekwa zvakanyanya.

kudzora shuga yeropa

Mishonga mikuru (3-9 magiramu pazuva) yevhitamini iyi inotungamirira mukukanganiswa kwehuga hwehuga mune zvose zvenguva pfupi uye kwenguva refu kushandiswa.

Utano hwemaziso

Imwe isingawanzo mhedzisiro inokonzera kukanganisa kwekuona inoonekwa mukuwedzera kune mamwe maitiro akaipa pahutano hweziso.

zvakanaka

Iyi vhitamini inogona kuwedzera huwandu hweuric acid mumuviri uye inogona kukonzera gout.

Semagumo;

Niacinimwe yemavhitaminzi masere eB akakosha kunhengo dzese dzemuviri wako. Unogona kuwana mari yaunoda kuburikidza nechikafu. Nekudaro, mafomu ekuwedzera dzimwe nguva anokurudzirwa kurapwa kwemamwe mamiriro ekurapa, kusanganisira yakakwira cholesterol.