Yintoni equlethe i-Vitamin B3? Iimpawu zokunqongophala kwe-Vitamin B3

I-Vitamin B3 sisondlo esibalulekileyo esidingwa ngumzimba wethu ukuze usebenze ngokusempilweni. Ngaxeshanye niacin Le vithamini, ekwabizwa ngokuba yi-vitamin A, ixhasa imisebenzi emininzi ebalulekileyo ukusuka kwimveliso yamandla ukuya kwimisebenzi ye-nervous system. Nangona kunjalo, ngamanye amaxesha ukunqongophala kwe-vitamin B3 kunokwenzeka ngenxa yokutya okungalinganiyo okanye ezinye iingxaki zempilo. Kweli nqaku, siza kuxubusha ngokweenkcukacha oko i-vitamin B3 equlethwe kunye nendlela ukusilela kwayo kunokubuyiselwa ngayo.

Yintoni i-Vitamin B3?

I-Vitamin B3, okanye i-niacin njengoko yaziwa, yivithamin ebaluleke kakhulu kumzimba wethu. Iivithamini ze-B eziyinkimbinkimbi Le nto ithathwa kunye nokutya kwaye ayigcinwanga emzimbeni wethu. Kufuneka ithathwe rhoqo yonke imihla. I-Vitamin B3 ikhona kwiintlobo ezintathu: i-nicotinic acid, i-niacinamide kunye ne-inositol hexaniacinate. 

I-Vitamin B3 inemisebenzi emininzi ebalulekileyo emzimbeni wethu. Omnye wemisebenzi yayo ebalulekileyo kukuba negalelo kwimveliso yamandla. Ilawula imetabolism yethu ngokuxhasa ukuguqulwa kweecarbohydrates, amafutha kunye neeprotheni zibe amandla.

I-Vitamin B3 ifumaneka ngokwemvelo kwiintlobo ezininzi zokutya. Ukutya okufana nenkukhu, i-turkey, intlanzi, ubisi, ushizi, amaqanda, amakhowa kunye neengqolowa ezipheleleyo ziyimithombo emihle ye-vitamin B3. Eminye imithombo yamayeza nayo inale vitamin; Imifuno enamagqabi aluhlaza, iimbotyi, iiertyisi, iilentile kunye namandongomane zinokunikwa njengemizekelo.

Yintoni eyenza i-Vitamin B3?

I-Vitamin B3 idlala indima eninzi ebalulekileyo emzimbeni wethu. Inemisebenzi eyahlukeneyo emzimbeni ngezi ndlela zilandelayo:

1. Imveliso yamandla: I-Vitamin B3 yenza ukuguqulwa kweecarbohydrates, amafutha kunye neeprotheni zibe amandla. Ngoko ke, ixhasa iinkqubo zokuvelisa amandla omzimba.
2. impilo yeNerva: I-Vitamin B3 iyimfuneko ekusebenzeni okufanelekileyo kunye nokunxibelelana kwee-nerve.
3. Impilo yezihlunu: I-Vitamin B3 ibalulekile kwimpilo yemisipha kwaye inceda ukugcina ukusebenza kwemisipha.
4. Ukulungiswa kweDNA: I-Vitamin B3 idlala indima ekulungisweni kwe-DNA kunye nokuphindaphinda. Ke, inceda iDNA iphindaphindeke kwaye isebenze ngokufanelekileyo.
5. Ukulawulwa kweCholesterol: I-Vitamin B3 iyasebenza ekulawuleni i-cholesterol. Inciphisa i<em>cholesterol embi ( LDL ) ize inyuse i<em>cholesterol entle ( HDL ).
6. Impilo yolusu: I-Vitamin B3 ibalulekile kulusu olusempilweni. Ngombulelo kwiipropathi zayo ze-antioxidant, ikhusela iiseli zesikhumba kwaye ilungisa umonakalo wolusu.
7. Impilo yenkqubo yokwetyisa: I-Vitamin B3 ixhasa impilo yenkqubo yokugaya kunye nokuncedisa ekuveliseni i-enzymes yokugaya.

Ziziphi iiNzuzo zeVithamin B3?

I-Vitamin B3 inceda impilo yethu ngeendlela ezininzi ezahlukeneyo. Nantsi into ekufuneka siyazi malunga neenzuzo ze-vitamin B3:

1. Inceda kwimveliso yamandla: I-Vitamin B3 inceda ukusebenza ngokufanelekileyo kweenkqubo zokuvelisa amandla emzimbeni wethu. Ngale ndlela, uziva unamandla ngakumbi kwaye unokwenza imisebenzi yakho yemihla ngemihla ngokulula ngakumbi.
2. Ixhasa impilo ye-nervous system: I-Vitamin B3 iyaziwa ngemiphumo emihle kwi-nervous system. Inceda ukukhusela iiseli zemithambo-luvo kwaye ilawula ukuqhutywa kwemithambo-luvo.
3. Inceda ukulungelelanisa amanqanaba e-cholesterol: I-Vitamin B3 ikhusela impilo yentliziyo ngokunciphisa amanqanaba e-cholesterol "embi", eyaziwa ngokuba yi-LDL. Iyakwandisa i-cholesterol "elungileyo", eyaziwa ngokuba yi-HDL.
4. Ixhasa impilo yolusu: I-Vitamin B3 idlala indima ebalulekileyo kwimpilo yesikhumba. Iyaziwa ngemiphumo yokuchasana nokuguga, ukunciphisa amabala kunye nemibimbi eluswini.
5. Ilawula ukujikeleza kwegazi: I-Vitamin B3 ivumela imithwalo yegazi ukuba ivule kwaye ilawule ukujikeleza kwegazi. Ngale ndlela, ukuhamba kwegazi kuyanda kwaye impilo ye-cardiovascular ixhaswa.
6. Inceda ukumelana noxinzelelo: I-Vitamin B3 iyasebenza ekunciphiseni uxinzelelo kunye noxinzelelo. Inceda ukulungelelanisa inkqubo ye-nervous kunye nokuxhasa imisebenzi yengqondo.
7. Ixhasa iprotein synthesis: I-Vitamin B3 ixhasa iprotheni synthesis emzimbeni. Ngale ndlela, licandelo elibalulekileyo lophuhliso lwemisipha kunye neenkqubo zokulungisa.
8. Yomeleza amajoni omzimba: I-Vitamin B3 inceda ukomeleza amajoni omzimba. Yandisa amandla omzimba okulwa nezifo.
9. Ilawula inkqubo yokwetyisa: I-Vitamin B3 ixhasa ukuveliswa kwee-enzymes kwinkqubo yokugaya kwaye ngaloo ndlela iphucula ukugaya.
10. Ixhasa impilo yeenwele kunye neenzipho: I-Vitamin B3 inceda ukukhula okunempilo kweenwele kunye nezinzipho. Iyanciphisa ukulahleka kweenwele kwaye igalelo ekomelezeni izipikili.

IiNzuzo zeVitamin B3 kuLusu

Ezinye iingenelo zevithamini B3 kulusu zezi zilandelayo:

1. Isiphumo sokufuma: I-Vitamin B3 yomeleza umqobo wokufuma kwesikhumba kwaye inciphisa ukulahleka kwamanzi. Ulusu luba manzi ngakumbi kwaye lugudileyo.
2. Unyango lwe-acne: I-Vitamin B3 inamandla okunciphisa ukuvuvukala kunye nokuthintela ukubunjwa kwe-acne. Ikwacoca ii-pores kwaye ikhusela ukubunjwa kwe-acne ngokulawula ukuveliswa kwe-sebum.
3. Ukuhlela ithowuni yolusu: I-Vitamin B3 ilawula ukuveliswa kwe-melanin yolusu kwaye yenza ulusu lube lukhuni. Inceda ukunciphisa iziphako zesikhumba kwaye yenza ithoni yesikhumba ibonakale ilungelelene.
4. Impembelelo yokuchasana nokuguga: Vitamin B3 eluswini collagen kwaye kwandisa imveliso elastin. Oku kunceda ukuqinisa ulusu kunye nokunciphisa imibimbi.
5. Ukunciphisa ububomvu: I-Vitamin B3 inciphisa ukubomvu kwesikhumba kunye nokucaphuka. Inceda ulusu ukuba lube nenkangeleko epholileyo kwaye ekhululekile, ngakumbi kwisikhumba esibucayi.

Nangona i-vitamin B3 iluncedo kwimpilo yolusu, ayanelanga ngokwayo ukunyanga iingxaki zolusu. Kubalulekile ukudibana nengcali yonyango lweengxaki ezinjalo.

Yintoni ekwiVithamin B3?

I-Vitamin B3 yivithamini ebaluleke kakhulu kumzimba. Ke, yintoni i-vitamin B3 efumaneka kuyo? Nantsi imithombo ye-vitamin B3:

1. Inkukhu: Inyama yenkukhu ityebile kakhulu kwi-vitamin B3. Inyama yebele, ngakumbi inyama emhlophe, lukhetho olukhulu lokuhlangabezana neemfuno zakho ze-vitamin B3.
2. Intlanzi: Ngokukodwa i-salmon, ityhuna kunye neentlanzi ezinamafutha njenge sardines ziphakathi kokutya okunovithamin B3. Zikwangumthombo obalulekileyo wokutya okunempilo, njengoko zizityebi kwi-omega-3 fatty acids.
3. Imifuno enamagqabi aluhlaza: Ispinatshi, chardImifuno enamagqabi aluhlaza efana ne-purslane nayo iqulethe i-vitamin B3. Kwangaxeshanye, ezi mifuno ziyinxalenye ebalulekileyo yokutya okunempilo kuba zizityebi kwezinye iivithamini kunye neeminerali ezininzi.
4. Ubisi kunye neemveliso zobisi: Iimveliso zobisi ezifana nobisi, itshizi kunye neyogathi nazo ziyimithombo yevithamin B3. Ingakumbi iimveliso zobisi ezityebileyo zinevithamin B3 eninzi.
5. Iqanda: iqandaUkongeza kwiivithamini ezininzi kunye neeminerali, ikwangumthombo olungileyo wevithamin B3. Umthubi weqanda utyebile ngakumbi kwi-vitamin B3.
6. Amandongomane kunye nembewu: Amantongomane afana nehazelnuts, walnuts kunye neealmonds ziphakathi kokutya okuqukethe i-vitamin B3. Ukongeza, imbewu efana ne-flaxseed, isesame kunye nembewu yethanga nazo zizityebi kwi-vitamin B3.

Vitamin B3 Ukongeza

Kwezinye iimeko, akunakwenzeka ukufumana i-vitamin B3 eyaneleyo kwisidlo sethu semihla ngemihla. Kwiimeko ezinjalo, isongezelelo se-vitamin B3 sidlala indima ebalulekileyo.

Abo banesifo se-vitamin B3 banokusebenzisa izongezelelo ze-vitamin B3 ukuphelisa ukusilela ngokubonisana nogqirha.

Eyona ndlela isetyenziswa ngokuqhelekileyo yokongeza i-vitamin B3 iipilisi zevithamini okanye iipilisi. Ezi zongezo zidla ngokufumaneka kwiikhemesti nakwiimarike zempilo. Nangona kunjalo, ngaphambi kokuba uthathe isigqibo sokusebenzisa izongezo, kufuneka udibane nogqirha kwaye unqume umthamo ofanelekileyo. Ngenxa yokuba iimfuno zomntu ngamnye zinokwahluka kwaye ukuthathwa kwevithamin B3 ngokugqithisileyo kunokubangela iziphumo ebezingalindelekanga.

Enye ingongoma kufuneka ubeke ingqalelo xa uthatha izongezelelo ze-vitamin B3 kukufumana i-vitamin B3 eyaneleyo kwimithombo yendalo. Ukutya okufana nentlanzi, inkukhu, iturkey, inyama yenkomo, iimbotyi, amandongomane, umbona kunye namakhowa zizityebi kwi-vitamin B3. Yiyo loo nto kubalulekile ukutya ukutya okwahlukeneyo kwaye ucwangcise ukutya okunesondlo.

Yintoni ekufuneka uyazi malunga neengozi zeVithamini B3

Ekubeni i-vitamin B3 ayigcinwanga emzimbeni, kuyimfuneko ukuthatha inani elaneleyo yonke imihla. Nangona kunjalo, nangona ibalulekile, i-vitamin B3 inokubangela ingozi xa ithathwa kwiidosi eziphezulu. Nantsi into ekufuneka uyazi malunga nomonakalo we-vitamin B3:

1. Iingxaki zesibindi: Ukuthathwa kweedosi eziphezulu ze-vitamin B3 kunokubangela umonakalo wesibindi. Inokubangela ukuqokelelana kwamafutha esibindini kunye nokuwohloka kwemisebenzi yesibindi.
2. Iintshukumo zolusu: Abanye abantu baba nerhashalala eluswini xa bethatha iidosi eziphezulu ze-vitamin B3. ukurhawuzelelaUsenokuba neemvakalelo ezinjengokutshisa. Ezo mpendulo zidla ngokuba zezokwexeshana kwaye zinyamalale xa umthamo wevithamin B3 uncitshisiwe.
3. iingxaki zokwetyisa: Xa i-vitamin B3 ithathwa kwiidosi eziphezulu, ingaba nemiphumo emibi kwinkqubo yokugaya. Iingxaki zokwetyisa ezifana nesicaphucaphu, ukugabha kunye norhudo zingenzeka.
4. Utshintsho kwiswekile yegazi: I-Vitamin B3 nayo idlala indima ekulawuleni ukuveliswa kwe-insulin kunye noshukela wegazi emzimbeni. Nangona kunjalo, xa ithathwa kwiidosi eziphezulu, inokubangela utshintsho kumanqanaba eswekile yegazi. Oku kubaluleke ngakumbi kwizigulane ezineswekile.
5. Iingxaki zeVascular: Izixa eziphezulu ze-vitamin B3 ezithathayo, xa zithathwa ngaphandle, zingabangela i-vasodilatation kunye nobuthathaka beendonga ze-vascular. Kwiimeko eziphambili, oku kunokukhokelela kwi-vascular occlusions kunye nezifo ze-cardiovascular.

Khumbula, njengakuzo zonke iivithamin, kubalulekile ukuba ube nokutya okulinganayo kwevithamin B3. Zama ukuba ungadluli kwiidosi ezicetyiswayo zemihla ngemihla kwaye uqiniseke ukuba udibana nengcali ukuze uzikhusele kumonakalo onjalo.

Yintoni ukunqongophala kweVitamin B3?

Abantu abaninzi badinga iintlobo ngeentlobo zeevithamini kunye neeminerali ukugcina imizimba yabo isebenza ngokusempilweni. Enye yezi yi-vitamin B3, oko kukuthi, i-niacin. Kwezinye iimeko, kusenokubakho abantu abangakwaziyo ukuthatha le vitamin ngezixa ezaneleyo okanye babe neengxaki zokufunxa. Aba bantu bafumana ukunqongophala kwe-vitamin B3.

Ukunqongophala kwe-Vitamin B3 ngokuqhelekileyo kwenzeka ngenxa yeendlela zokutya ezingafanelekanga. Ukutya okunjengokutya okukhawulezayo, ukutya okulungeleyo, kunye neemveliso ezicutshungulwayo azinayo i-vitamin B3 okanye iqulethe ixabiso elincinci kakhulu. Ukongeza, ukukhotyokiswa kotywala, izifo zesibindi kunye nezinye iingxaki zokugaya kunokubangela ukunqongophala kwe-vitamin B3.

I-Vitamin B3 inceda umzimba ukuba usebenze ngokufanelekileyo kwiinkqubo ezininzi ezibalulekileyo ezifana nokuveliswa kwamandla, imisebenzi ye-nervous system, impilo yesikhumba kunye nemisebenzi yenkqubo yokugaya. Ngoko ke, ukungabikho kwe-vitamin B3 kunokubangela iingxaki ezininzi zempilo.

Abantu abanesifo se-vitamin B3 bahlala befumana iimpawu ezinjengobuthathaka, ukudinwa, ukulahlekelwa ngumdla kunye nokunciphisa umzimba. Isenokuba neziphumo ezibi kwinkqubo yemithambo-luvo. Aba bantu banokuba neengxaki zengqondo ezifana nengxaki yokukhumbula, ukuphazamiseka kwengqondo, ukudakumba kunye nokuxhalaba. Iingxaki zolusu nazo zisenokwenzeka. Iimpawu ezifana nolusu olomileyo, irhashalala kunye nokurhawuzelelwa nazo zinxulunyaniswa nokusilela kwevithamin B3.

Kubalulekile ukulandela inkqubo yokutya okunokulinganisela kunye nempilo ukukhusela ukungabikho kwe-vitamin B3. Ukutya okufana nenyama, intlanzi, inkukhu, iimveliso zobisi, amaqanda, iinkozo, kunye nemifuno enamagqabi aluhlaza yimithombo etyebileyo ye-vitamin B3. Iimveliso zokutya ezongezelelweyo nazo zingasetyenziswa. Nangona kunjalo, kuya kuba yindlela engcono yokubonisana nengcali kulo mbandela.

Iimpawu zokunqongophala kwe-Vitamin B3

Ezinye iimpawu ezenzekayo xa kukho ukunqongophala kwevithamin B3 zezi:

1. Amaqhakuva eluswini: Ukunqongophala kweVithamin B3 kunokubangela iingxaki ezinjengobomvu bolusu, ukurhawuzelelwa, amadyungudyungu, irhashalala kunye nokutshisa.
2. Iingxaki zokwetyisa: Ukunqongophala kweVithamini B3 kunokubangela iingxaki zokugaya ukutya okufana nesicaphucaphu, ukuhlanza, urhudo okanye ukuqhina.
3. Iingxaki zesistim ye-nervous: Ukunqongophala kwe-Vitamin B3, enemiphumo emibi kwinkqubo ye-nervous, inokubangela iimpawu ezinjengeentlungu, ukuphazamiseka kunye nokuxubha kwimithambo-luvo. Ukongezelela, ukudakumba, ukuxhalaba kunye nentloko inokuthi yenzeke ngenxa yeengxaki ze-nervous system.
4. Ubuthathaka kunye nokudinwa: Ukunqongophala kwe-Vitamin B3 kuphazamisa ukusebenza kakuhle kweenkqubo ze-metabolic ezifaka isandla kwimveliso yamandla. Oku kubangela ubuthathaka, ukudinwa kunye nemvakalelo eqhubekayo yokudinwa.
5. Iintlungu zemisipha kunye namalungu: Ukunqongophala kwe-Vitamin B3 kunokukhokelela kwiintlungu zemisipha kunye namalungu. Ukongeza, iingxaki ezinje nge-cramps ye-muscle, ubuthathaka bemisipha kunye nokunciphisa ukunyakaza okuhlangeneyo kunokwenzeka kwakhona.
6. Ukwetyisa kakubi kunye nokulahlekelwa ngumdla wokutya: Ukunqongophala kwe-Vitamin B3 kunokuchaphazela ukuveliswa kwe-enzyme ebalulekileyo ekugayweni kokutya kunye nokufunxa izondlo. Oku kunokubangela ukulahlekelwa ngumdla wokutya, isicaphucaphu, ukuncipha komzimba kunye nokungondleki.
7. Utshintsho kwingqondo: Ukunqongophala kwe-Vitamin B3 kunokubangela iingxaki zememori, ukunciphisa ukugxila kwengqondo, ukungabikho kwengqalelo, ukungazinzi kunye nokulala.
8. iingxaki zolusu, iinwele kunye neenzipho: Ukunqongophala kwe-Vitamin B3 kunokukhokelela kwiingxaki zesikhumba ezifana nesikhumba esomileyo kunye nokulibaziseka ukuphulukiswa kwamanxeba. Ukongeza, iingxaki ezinjengokulahleka kweenwele, utshintsho lombala weenwele kunye nokuqhekeka kwezipho nazo zinokwenzeka.

Ezi mpawu zinokusuka kumbi ukuya kombi kakhulu.

Ukuqonda njani ukunqongophala kweVitamin B3?

Ukunqongophala kwe-Vitamin B3 ngokuqhelekileyo kuqinisekiswa ngovavanyo lwegazi. Olu vavanyo lusetyenziselwa ukumisela amanqanaba e-vitamin B3 emzimbeni. Ukongeza, ugqirha uya kuvavanya isondlo sakho kunye neempawu kwaye unokuqwalasela ezinye iimvavanyo zokufumanisa ukusilela.

Xa ukusilela kwe-vitamin B3 kufunyaniswa, isongezelelo sihlala simiselwe. Ukongezelela, kucetyiswa ukuba utye ukutya okuqukethe i-vitamin B3. Ukuba ishiywe ingaphathwa, ukungabikho kwe-vitamin B3 kunokubangela iingxaki ezinzulu. Yiyo loo nto kubalulekile ukuyinyanga xa ufunyanisiwe.

Izifo ezibonwa kwi-Vitamin B3 yokunqongophala

Ukunqongophala kwevithamin B3, isondlo esinempilo ekutyeni kwethu, kunokukhokelela kwiingxaki ezahlukeneyo zempilo. Izifo ezibonwa kukungabikho kwevithamin B3 zezi zilandelayo:

1. Pellagra: Esi sifo, esenzeka ngenxa yokungabikho kwe-vitamin B3, sichaphazela ulusu, inkqubo ye-nervous, inkqubo yokugaya kunye nengqondo. I-Pellagra, ngokuqhelekileyo kwenzeka ngenxa yokungondleki kakuhle, utywala okanye iingxaki zokugaya ukutya. Iimpawu ziquka irhashalala eluswini, urhudo, ukudakumba, ukulahlekelwa yinkumbulo kunye nokonakala kwemithambo-luvo.
2. I-Dermatitis: Ukunqongophala kwe-Vitamin B3 kunokubangela iingxaki ezininzi eluswini. Izilonda zolusu kunye ne-rashes zinokuthi zenzeke, ngakumbi ngenxa yokuphuma kwelanga. Ukongeza, iingxaki zesikhumba ezinjengokoma, ukurhawuzelelwa kunye nokuxobuka kungenzeka.
3. Iingxaki zengqondo: Ukunqongophala kwe-Vitamin B3 kunokubangela iziphumo ezibi kwinkqubo ye-nervous. Oku kusilela kunokubangela iingxaki zengqondo ezifana neengxaki zokukhumbula, ukudakumba, ukuxhalaba, ukucaphuka kunye nobunzima bokugxila.
4. Iingxaki zokwetyisa: Ukunqongophala kwe-Vitamin B3 kunokubangela ukuphazamiseka kwindlela yokugaya ukutya. Ngokukodwa, iimpawu ezifana nokulahlekelwa ngumdla, isicaphucaphu, ukuhlanza, isifo sohudo kunye neentlungu zesisu zingabonwa.
5. Ubuthathaka bemisipha kunye neentlungu: Ukunqongophala kwe-Vitamin B3 kunokubangela ubuthathaka bemisipha kunye neentlungu. Ngoko ke, umntu unokuziva ebuthathaka kwaye abe neentlungu zemisipha ngelixa esenza imisebenzi yemihla ngemihla.

Imfuno ye-Vitamin B3 yemihla ngemihla

Ke, ingakanani i-vitamin B3 ekufuneka siyithathe yonke imihla? 

Ngokutsho kwe-USDA, ukucetyiswa kwemihla ngemihla ye-vitamin B3 kukulandelayo:

Abantwana: 2-16 milligrams ngosuku, kuxhomekeke kwiminyaka yobudala

Amadoda: 16 milligrams ngosuku

Abasetyhini: 14 milligrams ngosuku

Abasetyhini abakhulelweyo nabancancisayo: 17-18 milligrams ngosuku

Ngenxa yoko;

I-Vitamin B3 ibaluleke kakhulu kumzimba wethu. Ukutya okulungileyo kubaluleke kakhulu ukuhlangabezana nemfuno ye-vitamin B3. Nangona kunjalo, kwezinye iimeko, ukutya okunokulinganisela kunokungonelanga kwaye izongezo zingafuneka. Ngeli xesha, unokukhetha isongezelelo esifanelekileyo ngokubonisana nodokotela wakho. Xa ubona iimpawu zokungabikho kwe-vitamin B3, kufuneka uthathe amanyathelo okhuseleko ngokukhawuleza. 

Ukuze sikhusele impilo yethu kwaye siphile ubomi obulungileyo ngokufumana izondlo ezifunwa ngumzimba wethu, akufuneki singazihoyi iivithamini ezibalulekileyo ezifana ne-vitamin B3. Unokucinga kwakhona ngokujonga ukutya kwakho kunye nokuthatha izongezo eziyimfuneko kubomi obunempilo. Khumbula, impilo yakho isezandleni zakho!

Umthombo: 1, 2, 3, 4, 5, 6