Iyini i-Niacin? Izinzuzo, Izingozi, Ukuntula kanye Nokweqisa

I-Niacin Vitamin B3Iyisakhi esibalulekile emzimbeni. Kuyadingeka ukuze zonke izingxenye zomzimba zisebenze kahle.

Le vitamin; Yehlisa i-cholesterol, ikhulule i-arthritis futhi ithuthukise ukusebenza kobuchopho. Kodwa uma uyithatha ngemithamo ephezulu, ingabangela imiphumela emibi kakhulu.

Kulo mbhalo "Iyini i-niacin futhi yenzani", "ukuntuleka kwe-niacin" gibi i-vitamin ye-niacin Izokutshela okufanele ukwazi ngakho.

Iyini i-niacin?

Ingenye yamavithamini B ayisishiyagalombili kanye I-Vitamin B3 Futhi ebizwa. Kunezinhlobo ezimbili zamakhemikhali eziyinhloko, futhi ngalinye linemiphumela ehlukene emzimbeni. Womabili amafomu atholakala ekudleni nasezithasiselweni.

I-Nicotinic acid

Isetshenziselwa ukwelapha i-cholesterol ephezulu nesifo senhliziyo niacin yifomu.

I-Niacinamide noma i-nicotinamide

I-Nicotinic acidAyiyehlisi i-cholesterol, ngokungafaniyo Kodwa kuyasiza ukwelapha isifo sikashukela sohlobo loku-1, ezinye izimo zesikhumba, kanye ne-schizophrenia.

Njengoba le vithamini incibilika emanzini, ayigcinwa emzimbeni. Lokhu kusho ukuthi umzimba uzokhipha ngokweqile okungadingeki. Lesi vitamin sithola ekudleni futhi i-tryptophan i-amino acid ebizwa niacin kuyenzeka.

Yini eyenza i-niacin?

Njengamanye amavithamini B, iguqula ukudla kube amandla ngokusiza ama-enzyme enze umsebenzi wawo.

Izakhi zayo ezinkulu, i-NAD ne-NADP, zingama-coenzymes amabili abandakanyeka kumetabolism yamaselula. Lawa ma-coenzymes angama-antioxidants adlala indima ekulungiseni i-DNA kanye nokusayina kumaseli.

ukuntuleka kwe-niacin

Izimpawu zokushoda zihlanganisa:

- Ukulahlekelwa inkumbulo nokudideka kwengqondo

- Ukukhathala

– ukucindezeleka

- Ikhanda elibuhlungu

- Uhudo

– Izinkinga zesikhumba

Ukuntula isimo esingavamile, ngokuvamile emazweni athuthukile. Ibonakala emazweni anokungondleki okubi kakhulu. ukuntula okukhulu i-pelagra Kungabangela isifo esingase sibe yingozi esibizwa ngokuthi

Ingakanani inani lansuku zonke okufanele lithathwe?

Isidingo somuntu sevithamini ethile; kuyehluka kuye ngokudla, ubudala, nobulili. Imithamo enconyiwe yansuku zonke yale vithamini imi kanje:

ezinganeni

0-6 izinyanga: 2 mg ngosuku

7-12 izinyanga: 4 mg ngosuku

ezinganeni

Iminyaka engu-1-3: 6 mg ngosuku

Iminyaka engu-4-8: 8 mg ngosuku

Iminyaka engu-9-13: 12 mg ngosuku

Kwabancane nabadala

Kwabesilisa abaneminyaka engaphezu kuka-14: 16 mg ngosuku

Okwamantombazane nabesifazane abangaphezu kweminyaka eyi-14: 14 mg ngosuku

Abesifazane abakhulelwe: 18 mg ngosuku

Abesifazane abancelisa ibele: 17 mg ngosuku

Yiziphi Izinzuzo ze-Niacin?

Yehlisa i-cholesterol ye-LDL

Le vithamini ibilokhu isetshenziselwa ukwelapha i-cholesterol ephezulu kusukela ngawo-1950. Inganciphisa izinga le-cholesterol ye-LDL (embi) ngo-5-20%.

Kodwa-ke, ngenxa yemiphumela emibi engase ibe khona, akuyona indlela yokwelapha eyinhloko yokwelashwa kwe-cholesterol. Esikhundleni salokho, isetshenziswa ngokuyinhloko njengokwelashwa kokwehlisa i-cholesterol kubantu abangakwazi ukubekezelela ama-statins.

inyusa i-HDL cholesterol

Ngaphezu kokunciphisa i-cholesterol ye-LDL, iphinde ikhulise i-HDL cholesterol. Isiza ukuphula i-apolipoprotein A1, iphrotheni esiza ukwenza i-HDL. Ucwaningo lukhombisa ukuthi ingakhuphula amazinga e-HDL cholesterol ngo-15-35%.

Yehlisa i-triglycerides

Enye inzuzo yale vithamini ngamafutha egazi ukuthi inciphisa i-triglycerides ngo-20-50%. Lokhu ikwenza ngokumisa ukusebenza kwe-enzyme ehilelekile ekuhlanganiseni kwe-triglyceride.

Ngenxa yalokho lokhu; Yehlisa ukukhiqizwa kwe-low-density lipoprotein (LDL) kanye ne-low-density lipoprotein (VLDL). Imithamo yokwelapha iyadingeka ukuze kuzuzwe le miphumela kumazinga e-cholesterol namazinga e-triglyceride.

Isiza ukuvikela isifo senhliziyo

Umphumela wale vithamini ku-cholesterol usiza ngokungaqondile ukuvimbela isifo senhliziyo. Ucwaningo lwakamuva, ukwelashwa kwe-niacinUcwaningo luphethe ngokuthi isifo senhliziyo siwanciphisa kakhulu amathuba okufa ngenxa yesifo senhliziyo noma isifo senhliziyo esifana ne-stroke kubantu abasengozini enkulu yesifo senhliziyo noma abasengozini enkulu.

Isiza ukwelapha isifo sikashukela sohlobo loku-1

Isifo sikashukela sohlobo loku-1 yisifo esizimele lapho umzimba uhlasela futhi ucekele phansi amangqamuzana akha i-insulin kumanyikwe.

NiacinKunocwaningo olukhombisa ukuthi lungasiza ukuvikela la maseli futhi lunciphise ubungozi bohlobo 1 sikashukela ezinganeni ezisengozini.

Kodwa kulabo abanesifo sikashukela sohlobo 2, isimo sinzima kakhulu. NiacinNgakolunye uhlangothi, kusiza ukunciphisa amazinga aphezulu e-cholesterol avame ukubonakala kuhlobo lwesifo sikashukela sohlobo 2, ngakolunye uhlangothi, lunamandla okwandisa amazinga kashukela egazini.

Ngakho ukwelapha amazinga aphezulu e-cholesterol iphilisi le-niacin Abantu abanesifo sikashukela abanesifo sikashukela kufanele baqaphe ngokucophelela amazinga kashukela egazini.

Ithuthukisa ukusebenza kobuchopho

Njengengxenye ye-NAD yobuchopho kanye ne-NADP coemzymes ukunikeza amandla kanye nokusebenza niacine idinga. Ukufiphala kwengqondo kanye nezimpawu zengqondo, ukuntuleka kwe-niacin ehambisana ne.

Ezinye izinhlobo ze-schizophrenia nazo zingelashwa ngale vithamini ngoba isiza ukuhlehlisa umonakalo emangqamuzaneni obuchopho obangelwa ukuntula.

Ucwaningo lokuqala luphinde lukhombise ukuthi lungasiza ekugcineni ubuchopho buphilile esifo i-Alzheimer's.

Ithuthukisa imisebenzi yesikhumba

Le vithamini isiza ukuvikela amangqamuzana esikhumba emonakalweni welanga lapho ethathwa ngomlomo noma egcotshwa esikhunjeni ngokusebenzisa izinto zokugcoba. Ucwaningo lwakamuva lubonisa ukuthi lungasiza ekuvimbeleni ezinye izinhlobo zomdlavuza wesikhumba.

Olunye ucwaningo lwathola ukuthi ukuthatha u-500 mg we-nicotinamide kabili ngosuku kunciphisa amazinga omdlavuza wesikhumba ongewona we-melanoma phakathi kwabantu abasengozini enkulu yomdlavuza wesikhumba.

Yehlisa izimpawu ze-arthritis

Ucwaningo lokuqala lwathola ukuthi le vithamini inciphisa izimpawu ze-osteoarthritis ngokwandisa ukuhamba kwamalunga. Olunye ucwaningo lwamagundane endaweni yaselabhorethri, i-vitamin ye-niacin uthole ukuthi umjovo uqukethe

Uphatha i-pellagra

i-pelagra, Izifo ezihambisana nokushoda kwe-niacinungomunye wabo. i-niacin supplement Ukuyithatha iyona ndlela yokwelapha lesi sifo. Ukuntuleka kwe-niacin kuyivelakancane emazweni abizwa ngokuthi anezimboni. Ngezinye izikhathi kungabonakala ngokudakwa ngokweqile, i-anorexia noma isifo sika-Hartnup.

Itholani i-Niacin?

Le vithamini itholakala ekudleni okuhlukahlukene, okuhlanganisa inyama, inkukhu, inhlanzi, isinkwa kanye nezinhlamvu. Ezinye iziphuzo ezinikeza amandla zingaqukatha imithamo ephezulu kakhulu yamavithamini B. Ngezansi,  ukudla okuqukethe i-niacin ve Amanani ashiwo:

Isifuba senkukhu: 59% wokudla kwansuku zonke

I-tuna ekheniwe (emafutheni alula): 53% we-RDI

Inyama yenkomo: 33% we-RDI

I-salmon ebhemayo: 32% we-RDI

Okusanhlamvu okuphelele: 25% we-RDI

Amantongomane: 19% we-RDI

Ama-Lentils: 10% we-RDI

Ucezu olu-1 lwesinkwa se-wholemeal: 9% we-RDI

Udinga ukuqiniswa?

Wonke umuntu i-vitamin ye-niacinUdinga inkomo, kodwa abantu abaningi bayayithola ekudleni kwabo. Uma usenokushoda futhi udinga ukuthatha imithamo ephezulu, udokotela wakho I-Vitamin B3 iphilisi angancoma. Kungcono ukubuza udokotela ngaphambi kokusebenzisa noma yisiphi isengezo, njengoba amanani amakhulu angaba nemiphumela engemihle.

I-Niacin Ilimaza kanye Nemiphumela Emibi

Ayikho ingozi ekuthatheni amavithamini ekudleni. Kodwa izithasiselo zingabangela imiphumela emibi ehlukahlukene njengesicanucanu, ukuhlanza, ubuthi besibindi. Imiphumela emibi evame kakhulu yezithasiselo yilezi:

i-niacin flush

I-Nicotinic acid Izithako zokudla zingabangela ukuguquguquka kobuso, isifuba, noma intamo okubangelwa ukuvuleka kwemithambo yegazi. Ungase futhi uzwe ukugedla, ukuzwa ukushisa noma ubuhlungu.

Ukucasuka kwesisu kanye nesicanucanu

Isicanucanu, ukuhlanza nokucasuka kwesisu kungase kwenzeke, ikakhulukazi uma usebenzisa i-nicotinic acid ekhishwa kancane. Lokhu kubangela ukuphakama kwama-enzyme esibindi.

ukulimala kwesibindi

Lokhu umthamo omkhulu ngokuhamba kwesikhathi ekwelapheni i-cholesterol. niacin Kungenye yezingozi zokuthola ukukhululwa kancane i-nicotinic acidkubonakala kaningi.

ukulawula ushukela wegazi

Imithamo emikhulu (3-9 amagremu ngosuku) yale vithamini iholela ekulawuleni ushukela wegazi okungasebenzi kukho kokubili ukusetshenziswa kwesikhathi esifushane nesikhathi eside.

Impilo yamehlo

Umthelela oseceleni ongavamile obangela ukukhubazeka kokubona uvela ngaphezu kweminye imiphumela emibi empilweni yamehlo.

Gut

Le vithamini ingakhuphula izinga le-uric acid emzimbeni futhi ingaholela ku-gout.

Ngenxa yalokho;

Niaciningenye yamavithamini B ayisishiyagalombili abalulekile kuwo wonke amalungu omzimba wakho. Ungathola inani olidingayo ngokudla. Kodwa-ke, amafomu okungezelela ngezinye izikhathi anconywa ekwelapheni izimo ezithile zezokwelapha, kuhlanganise ne-cholesterol ephezulu.