Ukutya okunotye kwiNiacin
Umxholo
I-Niacin, ekwabizwa ngokuba yi-vitamin B3, ikho ekutyeni okufana nenyama, inkukhu, intlanzi, amandongomane, imifuno eluhlaza kunye nokukhupha iitumato, ikwongezwa kwiimveliso ezifana nomgubo wengqolowa kunye nomgubo wombona.
Le vithamini isebenza emzimbeni ukwenza imisebenzi enjengokuphucula ukujikeleza kwegazi, ukukhulula imigraines kunye nokuphucula ulawulo lweswekile, kwaye inokusetyenziselwa uhlobo lokuncedisa ukunceda ukulawula i-cholesterol ephezulu. Bona eminye imisebenzi apha.
Inani leNiacin ekutyeni
Le theyibhile ilandelayo ibonisa inani le-niacin equlethwe kwi-100 g nganye yokutya.
| Ukutya (100 g) | Inani leNiacin | Amandla |
| Isibindi esojiweyo | 11.92 mg | 225 kcal |
| Amandongomane | 10.18 mg | I-544 kcal |
| Inkukhu ephekiweyo | 7.6 mg | 163 kcal |
| Ityhuna enkonkxiweyo | 3.17 mg | 166 kcal |
| Imbewu yeSesame | 5.92 mg | 584 kcal |
| Isalmon ephekiweyo | 5.35 mg | 229 kcal |
Isicatshulwa setamatato | 2.42 mg | I-61 kcal |
Ukongeza, kubalulekile ukwandisa ukusetyenziswa kwe-tryptophan, i-amino acid eyonyusa umsebenzi we-niacin emzimbeni kwaye ikhoyo kwitshizi, amaqanda kunye namandongomane, umzekelo. Jonga uluhlu olupheleleyo lokutya okune-tryptophan.
Ukunqongophala kwale vithamini kunokubangela iingxaki njenge-pellagra, isifo sesikhumba esinokubangela ukucaphuka, urhudo kunye nesifo sengqondo esixhalabisayo, jonga ke iimpawu zokunqongophala kwe-niacin.
Umdla
Izizathu ezi-7 zokutya iziqhamo ezininzi zeCitrus
