Niacin

I-Niacin luhlobo lwe-B vitamin. Yivithamini enyibilikayo emanzini. Ayigcinwanga emzimbeni. Iivithamini ezinyibilika emanzini zinyibilika emanzini. Inani eliseleyo levithamini lishiya umzimba kumchamo. Umzimba ugcina uvimba omncinci wale vithamini. Kufuneka zithathwe rhoqo ukugcina uvimba.

I-Niacin inceda inkqubo yokwetyisa, ulusu kunye neerves ukuba zisebenze. Kubalulekile ukutshintsha ukutya kuye kumandla.

I-Niacin (ekwabizwa ngokuba yi-vitamin B3) ifumaneka kwi:

• Ubisi
• Amaqanda
• Izonka ezityebileyo kunye neenkozo
• Ilayisi
• Intlanzi
• Ukutya inyama
• Iimbotyi
• Amandongomane
• Iinkuku

INIACIN NESIFO Sentliziyo

Kwiminyaka emininzi, iidosi ze-1 ukuya kwi-3 yeegram ze-nicotinic acid ngosuku ziye zasetyenziswa njengonyango lwe-cholesterol ephezulu yegazi.

I-Niacin inokunceda kwinqanaba elonyukayo le-cholesterol elungileyo (i-HDL cholesterol) egazini. Inokuhlisa inani lamafutha angenampilo egazini. Soloko uthetha nomboneleli wakho wezempilo ngaphambi kokuqala naziphi na izongezo.

INTSHAYELELO:

Ukusilela kwe-niacin kubangela ipellagra. Iimpawu zibandakanya:

• Iingxaki zokugaya
• Isikhumba esidumbileyo
• Umsebenzi ombi wengqondo

UKUTHENGA OKUPHAKAMILEYO:

Ininzi ye-niacin inokubangela:

• Ukunyuka kweswekile yegazi (iswekile)
• Umonakalo wesibindi
• Izilonda Peptic
• Irhashalala

Xa unikwa njengonyango kubantu abane-cholesterol ephezulu, izongezo ze-niacin zinokubangela "ukugungxula." Kukuziva ubushushu, ukuba bomvu, ukurhawuzelela okanye ukurhawuzelela ubuso, intamo, iingalo okanye isifuba esingaphezulu.

Ukuthintela ukugungxula ngamanzi, musa ukusela iziselo ezishushu okanye utywala nge-niacin.

Iifom ezintsha zesongezelelo se-niacin zineziphumo ebezingalindelekanga ezimbalwa. I-Nicotinamide ayibangeli ezi ziphumo bezingalindelekanga.

UKUFAKWA KWESIKHOKELO

Iingcebiso ze-niacin kunye nezinye izondlo zibonelelwa kwii-Dietary Reference Intakes (i-DRIs), eziphuhliswe yiBhodi yokutya kunye neZondlo kwiZiko lezeMpilo. I-DRI ligama leseti yexabiso lesalathiso esisetyenziselwa ukucwangcisa kunye nokuvavanya ukungena kwezondlo kwabantu abasempilweni. Ezi zixabiso, ezahluka ngokweminyaka kunye nesini, zibandakanya:

• Isibonelelo seDiary esicetyiswayo (i-RDA): inqanaba lemihla ngemihla lokutya elaneleyo ukuhlangabezana neemfuno zezondlo phantse zonke (iipesenti ezingama-97 ukuya kuma-98%) zabantu abasempilweni.
• Ukutya okwaneleyo (AI): xa kungekho bungqina baneleyo bokuphuhlisa i-RDA, i-AI isetwa kwinqanaba ekucingelwa ukuba liqinisekisa ukondla okwaneleyo.

Ukungeniswa kwereferensi yokutya kwiNiacin:

Iintsana

• Iinyanga ezi-0 ukuya kwezi-6: 2 * milligrams ngosuku (mg / ngosuku)
• Iinyanga ezi-7 ukuya kwezi-12: 4 * mg / ngosuku

Ukutya okwaneleyo (AI)

Abantwana (RDA)

• 1 ukuya kwiminyaka emi-3: 6 mg / ngosuku
• I-4 ukuya kwi-8 iminyaka: 8 mg / ngosuku
• Iminyaka eli-9 ukuya kweli-13: 12 mg / ngosuku

Abafikisayo nabadala (i-RDA)

• Amadoda aneminyaka eli-14 nangaphezulu: 16 mg / ngosuku
• Abasetyhini abaneminyaka eli-14 nangaphezulu: 14 mg / ngosuku, 18 mg / ngosuku ngexesha lokukhulelwa, 17 mg / ngosuku ngexesha lokuncancisa

Iingcebiso ezithile zixhomekeke kubudala, isini, kunye nezinye izinto (njengokukhulelwa). Abasetyhini abakhulelweyo okanye abancancisayo badinga imali ephezulu. Buza umboneleli wakho ukuba leliphi elona xesha lilungele wena.

Eyona ndlela yokufumana imfuno yemihla ngemihla yeevithamini eziyimfuneko kukutya ukutya okunesondlo okuqulethe iintlobo ezahlukeneyo zokutya.

Nicotinic acid; Vitamin B3

• Vitamin B3 isibonelelo
• Ukusilela kweVitamin B3
• Umthombo weVitamin B3

Mason JB. Iivithamini, ukulandelela iiminerali, kunye nezinye izinto ezincinci. Ku: IGoldman L, iSchafer AI, ii-eds. Amayeza eGoldman-Cecil. Umhla wama-25. IPhiladelphia, PA: Elsevier Saunders; I-2016: isahluko 218.

USalwen MJ. Iivithamini kunye nokulandela umkhondo. Ku: McPherson RA, Pincus MR, ii-eds. Ukuchongwa kweKlinikhi kaHenry kunye noLawulo ngeendlela zeLebhu. Umhla we-23. ISt Louis, MO: Elsevier; I-2017: isahluko 26.