Yini equkethe i-Vitamin B3? Izimpawu zokushoda kwe-Vitamin B3

I-Vitamin B3 iyisakhi esibalulekile esidinga umzimba wethu ukuze usebenze ngendlela enempilo. Ngesikhathi esifanayo niacin Le vithamini, eyaziwa nangokuthi i-vitamin A, isekela imisebenzi eminingi ebalulekile kusukela ekukhiqizeni amandla kuya emisebenzini yesistimu yezinzwa. Kodwa-ke, ngezinye izikhathi ukuntuleka kwevithamini B3 kungase kwenzeke ngenxa yokudla okungenakulinganisela noma ezinye izinkinga zempilo. Kulesi sihloko, sizoxoxa ngokuningiliziwe ukuthi yini i-vitamin B3 equkethe nokuthi ukuntuleka kwayo kunganxeshezelwa kanjani.

Iyini i-Vitamin B3?

I-Vitamin B3, noma i-niacin njengoba yaziwa kanjalo, iyivithamini ebaluleke kakhulu emizimbeni yethu. amavithamini B-eziyinkimbinkimbi Le nto ithathwa kanye nokudla futhi ayigcinwa emzimbeni wethu. Idinga ukuthathwa njalo nsuku zonke. I-Vitamin B3 ikhona ngezinhlobo ezintathu: i-nicotinic acid, i-niacinamide ne-inositol hexaniacinate. 

I-Vitamin B3 inemisebenzi eminingi ebalulekile emizimbeni yethu. Omunye wemisebenzi yayo ebaluleke kakhulu ukufaka isandla ekukhiqizeni amandla. Ilawula i-metabolism yethu ngokusekela ukuguqulwa kwama-carbohydrate, amafutha namaprotheni abe amandla.

I-Vitamin B3 itholakala ngokwemvelo ekudleni okuningi okuhlukahlukene. Ukudla okufana nenkukhu, i-turkey, inhlanzi, ubisi, ushizi, amaqanda, amakhowe kanye nokusanhlamvu kuyimithombo emihle kavithamini B3. Eminye imithombo yamakhambi nayo inalevithamini; Imifino enamahlamvu aluhlaza, ubhontshisi, uphizi, udali namantongomane kunganikezwa njengezibonelo.

Yini eyenza i-Vitamin B3?

I-Vitamin B3 idlala indima eminingi ebalulekile emizimbeni yethu. Inemisebenzi ehlukahlukene emzimbeni ngezindlela ezilandelayo:

1. Ukukhiqizwa kwamandla: I-Vitamin B3 yenza ukuguqulwa kwama-carbohydrate, amafutha namaprotheni abe amandla. Ngakho-ke, isekela izinqubo zokukhiqiza amandla omzimba.
2. Impilo yesistimu yezinzwa: I-Vitamin B3 iyadingeka ukuze izinzwa zisebenze kahle futhi zinikeze ukuxhumana.
3. Impilo yemisipha: I-Vitamin B3 ibalulekile empilweni yemisipha futhi isiza ukugcina ukusebenza kwemisipha.
4. Ukulungiswa kwe-DNA: I-Vitamin B3 idlala indima ekulungiseni nasekuphindaphindeni kwe-DNA. Ngakho, isiza i-DNA iphindaphindeke futhi isebenze kahle.
5. Ukulawulwa kwe-cholesterol: I-Vitamin B3 iyasebenza ekulawuleni i-cholesterol. Yehlisa i-cholesterol embi (LDL) futhi yandise i-cholesterol enhle (HDL).
6. Impilo yesikhumba: I-Vitamin B3 ibalulekile esikhumbeni esinempilo. Ngenxa yezakhiwo zayo ze-antioxidant, ivikela amangqamuzana esikhumba futhi ilungise ukulimala kwesikhumba.
7. Impilo yesistimu yokugaya: I-Vitamin B3 isekela impilo yesistimu yokugaya futhi isiza ekukhiqizeni ama-enzyme okugaya.

Yiziphi Izinzuzo ze-Vitamin B3?

I-Vitamin B3 izuzisa impilo yethu ngezindlela eziningi ezahlukene. Nakhu okudingeka sikwazi mayelana nezinzuzo ze-vitamin B3:

1. Isiza ekukhiqizeni amandla: I-Vitamin B3 isiza ukusebenza kahle kwezinqubo zokukhiqiza amandla emzimbeni wethu. Ngale ndlela, uzizwa unomdlandla futhi ungenza imisebenzi yakho yansuku zonke kalula.
2. Isekela impilo yesistimu yezinzwa: I-Vitamin B3 yaziwa ngemiphumela yayo emihle ohlelweni lwezinzwa. Isiza ukuvikela amangqamuzana ezinzwa futhi ilawula ukuqhutshwa kwezinzwa.
3. Isiza ukulinganisa amazinga e-cholesterol: I-Vitamin B3 ivikela impilo yenhliziyo ngokunciphisa amazinga e-cholesterol "embi", eyaziwa ngokuthi i-LDL. Futhi kwandisa i-cholesterol "enhle", eyaziwa ngokuthi i-HDL.
4. Isekela impilo yesikhumba: I-Vitamin B3 idlala indima ebalulekile empilweni yesikhumba. Iyaziwa ngemiphumela yayo yokulwa nokuguga, ukunciphisa amabala nemibimbi esikhumbeni.
5. Ilawula ukujikeleza kwegazi: I-Vitamin B3 ivumela imithambo yegazi ukuthi ivuleke futhi ilawule ukujikeleza kwegazi. Ngale ndlela, ukugeleza kwegazi kuyanda futhi impilo yenhliziyo nemithambo yegazi iyasekelwa.
6. Isiza ukubhekana nengcindezi: I-Vitamin B3 iyasebenza ekunciphiseni ukucindezeleka nokukhathazeka. Isiza ukulinganisela isimiso sezinzwa futhi isekele imisebenzi yobuchopho.
7. Isekela amaprotheni synthesis: I-Vitamin B3 isekela ukwakheka kwamaprotheni emzimbeni. Ngale ndlela, kuyingxenye ebalulekile yokuthuthukiswa kwemisipha kanye nezinqubo zokulungisa.
8. Iqinisa amasosha omzimba: I-Vitamin B3 isiza ukuqinisa amasosha omzimba. Kwenyusa amandla omzimba okulwa nezifo.
9. Ilawula uhlelo lokugaya ukudla: I-Vitamin B3 isekela ukukhiqizwa kwama-enzyme ohlelweni lokugaya ukudla futhi ngaleyo ndlela ithuthukise ukugaya.
10. Isekela impilo yezinwele nezinzipho: I-Vitamin B3 isiza ukukhula okunempilo kwezinwele nezinzipho. Kunciphisa ukulahlekelwa izinwele futhi kunomthelela ekuqinisweni kwezinzipho.

Izinzuzo ze-Vitamin B3 Esikhumbeni

Ezinye izinzuzo ze-vitamin B3 esikhumbeni zimi kanje:

1. Umphumela wokuswakama: I-Vitamin B3 iqinisa umgoqo womswakama wesikhumba futhi inciphise ukulahlekelwa kwamanzi. Isikhumba siba manzi kakhulu futhi sibushelelezi.
2. Ukwelashwa kwezinduna: I-Vitamin B3 inamandla okunciphisa ukuvuvukala nokuvimbela ukwakheka kwezinduna. Iphinde ihlanze ama-pores futhi ivimbele ukwakheka kwezinduna ngokulawula ukukhiqizwa kwe-sebum.
3. Ukuhlela ithoni yesikhumba: I-Vitamin B3 ilawula ukukhiqizwa kwe-melanin yesikhumba futhi yenza isikhumba silingane. Kuyasiza ekunciphiseni amabala esikhumba futhi kwenza ithoni yesikhumba ibukeke ibhalansile.
4. Umthelela wokuguga: I-Vitamin B3 esikhumbeni i-collagen futhi kwandisa ukukhiqizwa kwe-elastin. Lokhu kusiza ukuqinisa isikhumba futhi kunciphise imibimbi.
5. Ukunciphisa ububomvu: I-Vitamin B3 inciphisa ukubomvu kwesikhumba nokucasuka. Isiza isikhumba sithole ukubukeka okuzolile nokukhululekile, ikakhulukazi esikhumbeni esibucayi.

Nakuba i-vitamin B3 inenzuzo empilweni yesikhumba, ayanele ngokwayo ukwelapha izinkinga zesikhumba. Kubalulekile ukuthintana nochwepheshe ukuze kwelashwe izinkinga ezinjalo.

Yini ku-Vitamin B3?

I-Vitamin B3 iyivithamini ebaluleke kakhulu emzimbeni. Ngakho-ke, yini i-vitamin B3 etholakala kuyo? Nansi imithombo ye-vitamin B3:

1. Inyama yenkukhu: Inyama yenkukhu inothe kakhulu kuvithamini B3. Inyama yebele, ikakhulukazi inyama emhlophe, iyindlela enhle yokuhlangabezana nezidingo zakho zikavithamini B3.
2. Inhlanzi: Ikakhulukazi i-salmon, ituna nezinhlanzi ezinamafutha njengamasardine ziphakathi kokudla okunothe ngovithamini B3. Futhi ziwumthombo obalulekile wokudla okunempilo, njengoba zicebile ku-omega-3 fatty acids.
3. Imifino enamahlamvu aluhlaza: Isipinashi, ishadiImifino enamahlamvu aluhlaza njenge-purslane nayo iqukethe uvithamini B3. Ngesikhathi esifanayo, le mifino iyingxenye ebalulekile yokudla okunempilo ngoba inothile ngamavithamini namaminerali amaningi.
4. Ubisi nemikhiqizo yobisi: Imikhiqizo yobisi efana nobisi, ushizi kanye neyogathi nayo iyimithombo kavithamini B3. Ikakhulukazi imikhiqizo yobisi enamafutha agcwele iqukethe uvithamini B3 owengeziwe.
5. Iqanda: iqandaNgaphezu kwamavithamini namaminerali amaningi, futhi iwumthombo omuhle kavithamini B3. Isikhuphasha seqanda sinothe ikakhulukazi kuvithamini B3.
6. Amantongomane nembewu: Amantongomane afana nama-hazelnuts, ama-walnuts nama-alimondi aphakathi kokudla okuqukethe uvithamini B3. Ngaphezu kwalokho, imbewu efana ne-flaxseed, sesame kanye nembewu yethanga nayo inovithamini B3.

Isengezo se-Vitamin B3

Kwezinye izimo, kungase kungenzeki ukuthola i-vitamin B3 eyanele ekudleni kwethu kwansuku zonke. Ezimweni ezinjalo, i-vitamin B3 supplement idlala indima ebalulekile.

Labo abashoda nge-vitamin B3 bangasebenzisa izithasiselo zikavithamini B3 ukuze baqede ukuntula ngokubonana nodokotela.

Indlela esetshenziswa kakhulu yokwengeza uvithamini B3 amaphilisi noma amaphilisi amavithamini. Lezi zithako zivame ukutholakala emakhemisi nasezimakethe zezempilo. Kodwa-ke, ngaphambi kokuba unqume ukusebenzisa izithasiselo, kufanele uthintane nodokotela futhi unqume umthamo ofanele. Ngoba izidingo zomuntu ngamunye zingase zehluke futhi ukudla ngokweqile uvithamini B3 kungase kubangele imiphumela engemihle.

Elinye iphuzu okufanele ulinake lapho uthatha izithako ze-vitamin B3 ukuthola i-vitamin B3 eyanele emithonjeni yemvelo. Ukudla okufana nenhlanzi, inkukhu, i-turkey, inyama yenkomo, ubhontshisi, amantongomane, ummbila namakhowe kunothe ngovithamini B3. Yingakho kubalulekile ukudla ukudla okunhlobonhlobo futhi uhlele ukudla okunomsoco.

Odinga Ukukwazi Ngobungozi Be-Vitamin B3

Njengoba i-vitamin B3 ingagcinwanga emzimbeni, kuyadingeka ukuthatha amanani anele nsuku zonke. Kodwa-ke, nakuba ibalulekile, i-vitamin B3 ingabangela umonakalo othile uma ithathwa ngemithamo ephezulu. Nakhu okudingeka ukwazi mayelana nokulimala kwe-vitamin B3:

1. Izinkinga zesibindi: Ukuthatha imithamo ephezulu yevithamini B3 kungabangela ukulimala kwesibindi. Kungase kubangele ukunqwabelana kwamafutha esibindini kanye nokuwohloka kokusebenza kwesibindi.
2. Ukusabela kwesikhumba: Abanye abantu bathola ukuqubuka kwesikhumba lapho bethatha imithamo ephezulu kavithamini B3. ukulunywaUngase uzwe ukusabela okufana nomuzwa ovuthayo. Ukusabela okunjalo kuvame ukuba ngokwesikhashana futhi kuyanyamalala lapho umthamo wevithamini B3 uncishiswa.
3. izinkinga zokugaya ukudla: Uma i-vitamin B3 ithathwa ngemithamo ephezulu, ingaba nemiphumela emibi ohlelweni lokugaya ukudla. Izinkinga zokugaya ukudla ezifana nesicanucanu, ukuhlanza kanye nesifo sohudo zingenzeka.
4. Ushintsho kushukela wegazi: I-Vitamin B3 nayo idlala indima ekulawuleni ukukhiqizwa kwe-insulin noshukela wegazi emzimbeni. Kodwa-ke, lapho kuthathwa imithamo ephezulu, kungase kubangele izinguquko emazingeni kashukela egazini. Lokhu kubaluleke kakhulu ezigulini ezinesifo sikashukela.
5. Izinkinga ze-Vascular: Amanani aphezulu omthamo we-vitamin B3, lapho ethathwa ngaphandle, angase abangele i-vasodilatation kanye nobuthakathaka bezindonga zemithambo. Ezimweni ezithuthukile, lokhu kungaholela ekuvaleni kwemithambo kanye nezifo zenhliziyo.

Khumbula, njengawo wonke amavithamini, kubalulekile ukuba nokudla okunokulinganisela kwevithamini B3. Zama ukungeqi imithamo enconyiwe yansuku zonke futhi uqiniseke ukuthi uthintana nochwepheshe ukuze uzivikele ekulimaleni okunjalo.

Kuyini Ukuntuleka kwe-Vitamin B3?

Abantu abaningi badinga izinhlobonhlobo zamavithamini namaminerali ukuze bagcine imizimba yabo isebenza ngendlela enempilo. Enye yalezi yi-vitamin B3, okungukuthi, i-niacin. Kwezinye izimo, kungase kube khona abantu abangakwazi ukuthatha leli vithamini ngamanani anele noma babe nezinkinga zokumuncwa. Laba bantu baba nokuntuleka kwe-vitamin B3.

Ukushoda kwe-Vitamin B3 ngokuvamile kwenzeka ngenxa yemikhuba emibi yokudla. Ukudla okunjengokudla okusheshayo, ukudla osekuphekiwe, nemikhiqizo egayiwe ayinawo uvithamini B3 noma iqukethe amanani amancane kakhulu awo. Ukwengeza, ukuluthwa utshwala, izifo zesibindi kanye nezinkinga ezithile zokugaya ukudla nakho kungabangela ukuntuleka kwevithamini B3.

I-Vitamin B3 isiza umzimba ukuthi usebenze kahle ezinqubweni eziningi ezibalulekile njengokukhiqiza amandla, imisebenzi yesistimu yezinzwa, impilo yesikhumba kanye nemisebenzi yesistimu yokugaya ukudla. Ngakho-ke, ukuntuleka kwevithamini B3 kungabangela izinkinga eziningi zempilo.

Abantu abashoda ngevithamini B3 bavame ukuba nezimpawu ezinjengobuthakathaka, ukukhathala, ukungakuthandi ukudla nokuncipha kwesisindo. Kungase futhi kube nemiphumela emibi ohlelweni lwezinzwa. Laba bantu bangase babe nokuphazamiseka kwemizwa njengezinkinga zenkumbulo, ukuphazamiseka kwemizwa, ukucindezeleka nokukhathazeka. Izinkinga zesikhumba nazo zingase zenzeke. Izimpawu ezifana nesikhumba esomile, ukuqubuka nokuluma nazo zihlotshaniswa nokuntuleka kukavithamini B3.

Kubalulekile ukulandela uhlelo lokudla okunempilo nokulinganiselayo ukuze uvimbele ukuntula uvithamini B3. Ukudla okunjengenyama, inhlanzi, inkukhu, imikhiqizo yobisi, amaqanda, okusanhlamvu, nemifino enamahlamvu eluhlaza kuyimithombo ecebile kavithamini B3. Imikhiqizo yokudla eyengeziwe ingasetshenziswa. Kodwa-ke, kungaba indlela engcono yokubonisana nochwepheshe ngalolu daba.

Izimpawu zokushoda kwe-Vitamin B3

Ezinye izimpawu ezenzeka uma ukuntuleka kwevithamini B3 zifaka:

1. Ukuqubuka esikhumbeni: Ukuntuleka kwevithamini B3 kungabangela izinkinga ezinjengobomvu besikhumba, ukulunywa, amabhamuza, ukuqubuka kwesikhumba nokusha.
2. Izinkinga zokugaya ukudla: Ukuntuleka kwevithamini B3 kungabangela izinkinga zokugaya ukudla okufana nesicanucanu, ukuhlanza, isifo sohudo noma ukuqunjelwa.
3. Izinkinga zesistimu yezinzwa: Ukushoda kwe-Vitamin B3, enemiphumela emibi ohlelweni lwezinzwa, kungabangela izimpawu ezinjengobuhlungu, ukuba ndikindiki kanye nokushoshozela kwemizwa. Ukwengeza, ukucindezeleka, ukukhathazeka kanye nekhanda elibuhlungu kungase kwenzeke ngenxa yezinkinga zesistimu yezinzwa.
4. Ubuthakathaka nokukhathala: Ukushoda kwe-Vitamin B3 kuphazamisa ukusebenza kahle kwezinqubo ze-metabolic ezifaka isandla ekukhiqizweni kwamandla. Lokhu kubangela ubuthakathaka, ukukhathala kanye nomuzwa ongapheli wokukhathala.
5. Izinhlungu zemisipha namalunga: Ukushoda kwe-Vitamin B3 kungaholela ebuhlungu bemisipha namalunga. Ukwengeza, izinkinga ezinjengama-muscle cramps, ubuthakathaka bemisipha kanye nokunciphisa ukunyakaza kwamalungu kungase kwenzeke.
6. Ukungagayeki kahle nokulahlekelwa ukudla: Ukushoda kwe-Vitamin B3 kungathinta ukukhiqizwa kwe-enzyme ebalulekile ekugayweni kokudla kanye nokumuncwa kwezakhi. Lokhu kungabangela ukulahlekelwa ukudla, isicanucanu, ukuncipha komzimba kanye nokungondleki kahle.
7. Izinguquko ekuqondeni: Ukushoda kwe-Vitamin B3 kungabangela izinkinga zenkumbulo, ukuncipha kokugxilisa ingqondo, ukuntula ukunaka, ukungahlaliseki kanye nokuqwasha.
8. Izinkinga zesikhumba, izinwele nezinzipho: Ukushoda kwe-Vitamin B3 kungaholela ezinkingeni zesikhumba njengesikhumba esomile kanye nokubambezeleka kokuphola kwamanxeba. Ukwengeza, izinkinga ezinjengokulahlekelwa izinwele, ukushintsha umbala wezinwele nokuphuka kwezinzipho nazo zingase zenzeke.

Lezi zimpawu zingasukela kokuncane kuye kwezinzima.

Ungakuqonda Kanjani Ukuntula I-Vitamin B3?

Ukushoda kwe-Vitamin B3 kuvame ukuqinisekiswa ngokuhlolwa kwegazi. Lokhu kuhlolwa kusetshenziselwa ukunquma amazinga kavithamini B3 emzimbeni. Ukwengeza, udokotela uzohlola umsoco nezimpawu zakho futhi angase acabangele ezinye izivivinyo ukuze ahlole ukuntula.

Lapho ukuntuleka kwe-vitamin B3 kutholakala, isengezo ngokuvamile sinqunywa. Ukwengeza, kunconywa ukudla ukudla okuqukethe i-vitamin B3. Uma kushiywe kungalashwa, ukushoda kwe-vitamin B3 kungabangela izinkinga ezinkulu. Yingakho kubalulekile ukuyelapha uma uxilongwa.

Izifo Ezibonwa Ekuntulekeni Kwe-Vitamin B3

Ukuntuleka kwevithamini B3, isakhi esinempilo ekudleni kwethu, kungaholela ezinkingeni zempilo ezahlukahlukene. Izifo ezibonwa ekuntulekeni kwe-vitamin B3 zimi kanje:

1. I-Pellagra: Lesi sifo, esenzeka ngenxa yokuntuleka kwevithamini B3, sithinta isikhumba, isimiso sezinzwa, isimiso sokugaya ukudla kanye nobuchopho. I-Pellagra, ngokuvamile kwenzeka ngenxa yokungondleki kahle, ukuphuza utshwala noma izinkinga zokugaya ukudla. Izimpawu zihlanganisa ukuqubuka kwesikhumba, isifo sohudo, ukucindezeleka, ukulahlekelwa inkumbulo nokulimala kwemizwa.
2. I-Dermatitis: Ukuntuleka kwevithamini B3 kungabangela izinkinga eziningi esikhumbeni. Izilonda zesikhumba nokuqubuka kungenzeka, ikakhulukazi ngenxa yokuchayeka elangeni. Ukwengeza, izinkinga zesikhumba ezinjengokoma, ukulunywa nokuxebuka kungenzeka.
3. Izinkinga zengqondo: Ukushoda kwe-Vitamin B3 nakho kungabangela imiphumela emibi ohlelweni lwezinzwa. Lokhu kushoda kungabangela izinkinga zengqondo njengezinkinga zenkumbulo, ukucindezeleka, ukukhathazeka, ukucasuka kanye nobunzima bokugxila.
4. Izinkinga zokugaya ukudla: Ukuntuleka kwevithamini B3 nakho kungabangela ukuphazamiseka ohlelweni lokugaya ukudla. Ikakhulukazi, izimpawu ezinjengokuphelelwa ukudla, isicanucanu, ukuhlanza, isifo sohudo nobuhlungu besisu zingase zibonakale.
5. Ubuthakathaka bemisipha nobuhlungu: Ukushoda kwe-Vitamin B3 kungabangela ubuthakathaka bemisipha nobuhlungu. Ngakho-ke, umuntu angase azizwe ebuthakathaka futhi ezwe ubuhlungu bemisipha ngenkathi enza imisebenzi yansuku zonke.

Isidingo Sansuku zonke se-Vitamin B3

Ngakho-ke, ingakanani i-vitamin B3 okudingeka siyithathe nsuku zonke? 

Ngokusho kwe-USDA, ukunconywa kwansuku zonke kwevithamini B3 kungokulandelayo:

Izingane: 2-16 milligrams ngosuku, kuye ngeminyaka

Amadoda: 16 milligrams ngosuku

Abesifazane: 14 milligrams ngosuku

Abesifazane abakhulelwe nabancelisayo: 17-18 milligrams ngosuku

Ngenxa yalokho;

I-Vitamin B3 iyivithamini ebaluleke kakhulu emizimbeni yethu. Ukudla kahle kubaluleke kakhulu ukuze kuhlangatshezwane nesidingo sikavithamini B3. Kodwa-ke, kwezinye izimo, ukudla okulinganiselayo kungase kunganele futhi izithasiselo zingadingeka. Kuleli qophelo, ungakhetha isengezo esifanele ngokubonisana nodokotela wakho. Uma ubona izimpawu zokushoda kwe-vitamin B3, kufanele uthathe izinyathelo ezidingekayo ngokushesha. 

Ukuze sivikele impilo yethu futhi siphile impilo enhle ngokuthola imisoco edingwa yimizimba yethu, akufanele sidebeselele amavithamini abalulekile njengovithamini B3. Ungase futhi ucabangele ukubukeza ukudla kwakho kanye nokuthatha izithasiselo ezidingekayo ukuze uphile kahle. Khumbula, impilo yakho isezandleni zakho!

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