Yintoni iNiacin? Izibonelelo, iiNgozi, ukunqongophala kunye noBambiso

I-Niacin Vitamin B3Sisondlo esibalulekileyo somzimba. Kuyimfuneko ekusebenzeni ngokufanelekileyo kwawo onke amalungu omzimba.

Le vitamin; Iyanciphisa i-cholesterol, ikhulula i-arthritis kwaye iphucule ukusebenza kwengqondo. Kodwa ukuba uyithatha kwimilinganiselo ephezulu, inokubangela iziphumo ezibi kakhulu.

Kwesi sicatshulwa "Yintoni i-niacin kwaye yenza ntoni", "ukunqongophala kwe-niacin" ezifana i-niacin vitamin Iya kukuxelela into ekufuneka uyazi ngayo.

Yintoni i-niacin?

Ngenye yeevithamini ze-B ezisibhozo kunye Vitamin B3 Kwakhona kuthiwa. Kukho iifom ezimbini eziphambili zeekhemikhali, kwaye nganye ineempembelelo ezahlukeneyo emzimbeni. Zombini iifom zifumaneka kukutya kunye nezongezelelo.

Nicotinic acid

Isetyenziselwa ukunyanga i-cholesterol ephezulu kunye nesifo senhliziyo niacin yifomu.

Niacinamide okanye nicotinamide

Nicotinic acidAyiyithobi i-cholesterol, ngokungafaniyo Kodwa inceda ukunyanga isifo seswekile, ezinye iimeko zolusu, kunye ne-schizophrenia.

Ekubeni le vitamin inyibilika emanzini, ayigcinwanga emzimbeni. Oku kuthetha ukuba umzimba uya kugxotha ukugqithisa okungafunekiyo. Sifumana le vitamin ekutyeni kwaye kananjalo tryptophan i amino acid ebizwa niacin yenza.

Yintoni eyenza i-niacin?

Njengezinye iivithamini B, iguqula ukutya kube amandla ngokunceda ii-enzyme zenze umsebenzi wazo.

Amacandelo ayo aphambili, i-NAD kunye ne-NADP, zimbini coenzymes ezibandakanyekayo kwimetabolism yeselula. Ezi coenzymes zi-antioxidants ezidlala indima ekulungiseni i-DNA kunye nokubonisa iiseli.

ukungabikho kwe-niacin

Iimpawu zokunqongophala ziquka:

– Ukulahlekelwa yinkumbulo kunye nokudideka kwengqondo

- Ukudinwa

– ukudakumba

- Intloko ebuhlungu

- Urhudo

– Iingxaki zolusu

Ukunqongophala yimeko enqabileyo, ngokuqhelekileyo kumazwe athuthukileyo. Ibonakala kumazwe anengxaki yokungondleki. ukusilela okukhulu ipellagra Inokubangela isifo esinokubulala esibizwa ngokuba

Yimalini yosuku ekufuneka ithathwe?

Imfuno yomntu yevithamini ethile; iyahluka ngokuxhomekeke kukutya, ubudala, kunye nesini. Iidosi ezicetyiswayo zemihla ngemihla zale vitamin zezi zilandelayo:

kwiintsana

Iinyanga ezi-0-6: 2mg ngosuku

Iinyanga ezi-7-12: 4mg ngosuku

ebantwaneni

1-3 iminyaka: 6mg ngosuku

4-8 iminyaka: 8mg ngosuku

9-13 iminyaka: 12mg ngosuku

Kwabafikisayo nakubantu abadala

Kumadoda angaphezu kweminyaka eyi-14: 16mg ngosuku

Kumantombazana kunye nabasetyhini abangaphezu kweminyaka eyi-14: 14mg ngosuku

Abasetyhini abakhulelweyo: 18mg ngosuku

Abasetyhini abancancisayo: 17mg ngosuku

Ziziphi iiNzuzo zeNiacin?

Yehlisa i-cholesterol ye-LDL

Le vitamin ibisetyenziswa ukunyanga i-cholesterol ephezulu ukusukela ngoo-1950. Inokunciphisa izinga le-LDL (embi) i-cholesterol nge-5-20%.

Nangona kunjalo, ngenxa yeziphumo zayo ezinokwenzeka, ayilona unyango oluphambili lonyango lwe-cholesterol. Endaweni yoko, isetyenziswa ngokuyintloko njengonyango lokunciphisa i-cholesterol kubantu abangakwaziyo ukunyamezela i-statins.

inyusa i-HDL cholesterol

Ukongeza ekunciphiseni i-cholesterol ye-LDL, ikwanyusa i-cholesterol ye-HDL. Inceda ukwaphula i-apolipoprotein A1, iprotheni enceda ukwenza i-HDL. Uphononongo lubonisa ukuba inokunyusa amanqanaba e-cholesterol ye-HDL nge-15-35%.

Yehlisa i-triglycerides

Enye inzuzo yale vithamini kumafutha egazi kukuba inciphisa i-triglycerides ngama-20-50%. Ikwenza oku ngokumisa isenzo se-enzyme ebandakanyekayo kwi-triglyceride synthesis.

Ngenxa yoko oku; Iyanciphisa imveliso ye-low-density lipoprotein (LDL) kunye ne-low-density lipoprotein (VLDL). Iidosi zonyango ziyafuneka ukufezekisa ezi ziphumo kwi-cholesterol kunye namanqanaba e-triglyceride.

Inceda ukuthintela isifo sentliziyo

Isiphumo sale vithamin kwi cholesterol kwakhona ngokungangqalanga inceda ukukhusela isifo sentliziyo. Uphononongo lwakutsha nje, unyango lwe-niacinUphononongo lugqibe ekubeni isifo senhliziyo sinciphisa kakhulu umngcipheko wokufa ngenxa yokuhlaselwa yintliziyo okanye iimeko zentliziyo ezifana ne-stroke kubantu okanye abasengozini enkulu yesifo senhliziyo.

Unceda ukunyanga isifo seswekile se-1

I-Type 1 yeswekile sisifo esizimelayo apho umzimba uhlasela kwaye utshabalalise iiseli ezenza i-insulin kwi-pancreas.

NiacinKukho uphando olubonisa ukuba lunokunceda ukukhusela ezi seli kunye nokunciphisa umngcipheko wohlobo lwe-1 yeswekile kubantwana abasengozini.

Kodwa kwabo banesifo seswekile se-2, imeko inzima ngakumbi. NiacinNgakolunye uhlangothi, kunceda ukunciphisa amanqanaba aphezulu e-cholesterol ahlala ebonwa kuhlobo lwe-2 yeswekile, ngakolunye uhlangothi, inamandla okunyusa amanqanaba eswekile yegazi.

Ngoko ukunyanga amanqanaba aphezulu e-cholesterol ipilisi ye-niacin Abantu abanesifo seswekile abathatha isifo seswekile kufuneka bajonge ngononophelo amanqanaba eswekile yegazi.

Ukuphucula ukusebenza kwengqondo

Njengenxalenye yengqondo ye-NAD kunye ne-NADP coemzymes ukunika amandla kunye nomsebenzi niacinifuna e. Ubunzima bengqondo kunye neempawu zengqondo, ukungabikho kwe-niacin idityaniswa ne.

Ezinye iintlobo ze-schizophrenia nazo zinokunyangwa ngale vithamini kuba inceda ukuphelisa umonakalo kwiiseli zengqondo obangelwa kukunqongophala.

Uphando lokuqala lukwabonisa ukuba lunokunceda ukugcina ingqondo isempilweni kwisifo sika-Alzheimer.

Ukuphucula imisebenzi yesikhumba

Le vithamini inceda ukukhusela iiseli zolusu emonakalweni welanga xa ithathwa ngomlomo okanye isetyenziswa eluswini ngokusebenzisa lotions. Uphando lwakutshanje lubonisa ukuba inokunceda ekuthinteleni ezinye iintlobo zomhlaza wolusu.

Olunye uphononongo lwafumanisa ukuba ukuthatha i-500 mg ye-nicotinamide kabini yonke imihla kunciphisa amazinga omhlaza wolusu ongeyo-melanoma phakathi kwabantu abasengozini enkulu yomhlaza wolusu.

Ukunciphisa iimpawu ze-arthritis

Uphononongo lokuqala lufumene ukuba le vithamini yenza lula iimpawu ze-osteoarthritis ngokunyusa ukuhamba kwamalungu. Olunye uphononongo ngeempuku kwindawo yaselabhoratri, i-niacin vitamin wafumanisa ukuba inaliti equlathe

Inyanga i-pelagra

i-pelagra, Izifo ezinxulumene nokunqongophala kwe-niacinyenye yazo. isongezelelo se-niacin Ukuyithatha lolona nyango luphambili kwesi sifo. Ukunqongophala kweNiacin kunqabile kumazwe abizwa ngokuba ngamashishini. Ngamanye amaxesha kunokubonwa ngotywala, i-anorexia okanye isifo sikaHartnup.

Yintoni iNiacin eFumanayo?

Le vithamini ifumaneka kwiindidi zokutya, kubandakanya inyama, inkukhu, intlanzi, isonka kunye neesiriyeli. Ezinye iziselo zamandla zinokuqulatha iidosi eziphezulu kakhulu zeevithamini B. Ngezantsi,  ukutya okuqulethe i-niacin ve Imiyinge ixeliwe:

Inkukhu yenkukhu: i-59% yemihla ngemihla

ityhuna enkonkxiweyo (kwioli ekhanyayo): i-53% ye-RDI

Inyama yenkomo: 33% yeRDI

I-salmon etshayayo: i-32% ye-RDI

Iinkozo ezipheleleyo: 25% yeRDI

Amandongomane: i-19% ye-RDI

Iilentile: 10% yeRDI

Isilayi esi-1 sesonka esipheleleyo: i-9% ye-RDI

Ngaba ufuna ukuqiniswa?

Wonke umntu i-vitamin ye-niacinUdinga inkomo, kodwa abantu abaninzi bayifumana ekutyeni kwabo. Ukuba usenentsilelo kwaye kufuneka uthathe iidosi eziphezulu, ugqirha wakho Vitamin B3 ipilisi unokucebisa. Kungcono ukubuza ugqirha ngaphambi kokusebenzisa nayiphi na isongezelelo, njengoko amanani amakhulu anokuba nemiphumo emibi.

Ubungozi beNiacin kunye neziphumo ebezingalindelekanga

Akukho bungozi ekuthatheni iivithamini ekudleni. Kodwa izongezo zinokubangela iziphumo ebezingalindelekanga ezahlukeneyo ezifana nesicaphucaphu, ukugabha, ubutyhefu besibindi. Iziphumo ezixhaphakileyo zezongezo zezi:

i-niacin flush

Nicotinic acid izongezo zinokubangela ukugungxulwa kobuso, isifuba, okanye intamo okubangelwa kukuhla komthambo wegazi. Unokufumana ukuntlitheka, ukutshisa okanye iintlungu.

Ukucaphuka kwesisu kunye nesicaphucaphu

Isicaphucaphu, ukugabha kunye nokucaphuka kwesisu kunokwenzeka, ngakumbi xa usebenzisa i-nicotinic acid ekhupha kancinci. Oku kubangela ukuphakama kwee-enzyme zesibindi.

ukonakala kwesibindi

Le yidosi ephezulu ekuhambeni kwexesha kunyango lwe-cholesterol. niacin Yenye yeengozi zokuthenga. ukukhululwa okucothayo i-nicotinic acidibonakala rhoqo.

ukulawula iswekile yegazi

Amanani amakhulu (i-3-9 grams ngosuku) yale vithamini ikhokelela ekulawulweni kweswekile yegazi kwi-short-term and short-term.

Impilo yamehlo

Impembelelo yecala elinqabileyo elibangela ukukhubazeka okubonakalayo kubonakala ngaphezu kwezinye iziphumo ezibi kwimpilo yamehlo.

Gut

Le vithamini inokunyusa izinga le-uric acid emzimbeni kwaye inokukhokelela kwigawuthi.

Ngenxa yoko;

Niacinyenye yeevithamini B ezisibhozo ezibalulekileyo kuwo onke amalungu omzimba wakho. Ungafumana isixa osifunayo ngokutya. Nangona kunjalo, iifom zokuncedisa ngamanye amaxesha ziyacetyiswa kunyango lweemeko ezithile zonyango, kubandakanywa ne-cholesterol ephezulu.