Niacin kunye noxinzelelo

Umxholo

• Niacin kunye noxinzelelo
• Ukusilela kwe-Niacin
• Ukusilela kweSerotonin
• Ukuxhasa i-niacin
• Ubungakanani
• Iingozi kunye neziphumo ebezingalindelekanga ze-niacin
• I-Niacin igungxula
• Imbonakalo

Yintoni i-niacin?

I-Niacin-ekwabizwa ngokuba yi-vitamin B-3-inceda ukuphula izakhamzimba kumandla. Yenye yeevithamini ezininzi ze-B. I-Vitamin B-3 inceda ukugcina zonke iiseli zomzimba kwaye kubalulekile kwimetabolism yakho.

Kwakhona:

• isebenza njenge-antioxidant enamandla
• Unceda ukwenza isondo kunye noxinzelelo lwamahormoni
• yaphula amanqatha acid
• kuphucula ukujikeleza
• kunciphisa amanqanaba e-cholesterol

Niacin kunye noxinzelelo

Uxinzelelo kukuphazamiseka kwemood okubonakaliswa ziimvakalelo ezinzulu zosizi kunye nokuphelelwa lithemba okunokuphazamisa ubomi bakho bemihla ngemihla. Abanye abantu abaphila noxinzelelo bathi i-vitamin B-3 incede ngayo. Abanye bathi kunciphisa iimvakalelo zosizi kunye nokuphelelwa lithemba, kwaye abanye bathi kwenza uxinzelelo lwabo luphele kwaphela.

Kukho iintlobo ngeentlobo zezizathu kunye nonyango lokudakumba. Nangona kunjalo, ngokophando lwenzululwazi, okwangoku akukho bungqina bokuba i-niacin inokusetyenziselwa ukunyanga uxinzelelo.

Kukho ubungqina, nangona kunjalo, ukuba abantu abanexinzelelo banokungabikho kwiivithamini ze-B. Ukuba ufumana uxinzelelo, kuya kufuneka uxoxe ngokuthatha izongezo okanye ukutya ukutya okune-niacin kuyo nogqirha wakho.

Ukusilela kwe-Niacin

Ukungafumani vithamini ze-B ezaneleyo yonke imihla kunokubangela iziphumo zomzimba nezengqondo.

Iziphumo zixhaphakileyo kunye nezona zichaphazelekayo zokunqongophala kwe-niacin zibandakanya:

• ukudakumba
• ukungakhathali
• ixhala
• intloko ebuhlungu
• ukudinwa
• ukudideka
• ukulahleka kwememori

Ukusilela kakhulu kwe-niacin kunokubangela isifo esinokubulala esibizwa ngokuba yi-pellagra. Ukuba ishiywe inganyangwa, inokubangela:

• iimeko zolusu
• urhudo
• Isifo sengqondo esiyingozi
• ukufa

Unyango lwe-vitamin B-3 ukusilela kuthatha i-B-3 ngaphezulu. Oku kunokwenziwa ngokutya okanye ngokuthatha iipilisi. Ukutya okucetyiswayo kwemihla ngemihla kubantu abaninzi.

Ukusilela kweSerotonin

Ezimbini zeekhemikhali zobuchopho eziqhelekileyo ezichaphazelekayo kuxinzelelo zedopamine kunye ne-serotonin. Ezi khemikhali, zibizwa ngokuba zii-neurotransmitters, zilawula imood. Ukusilela kwe-Serotonin kunokukhokelela kuxinzelelo. Kungenxa yoko le nto i-anti-depressants eyaziwa njenge-SSRI (i-serotonin reuptake inhibitors ekhethiweyo) isebenza ngokukuko ekunyangeni uxinzelelo.

I-Serotonin yenziwe yi-amino acid ebizwa ngokuba yi-tryptophan. I-Niacin yinxalenye yenkqubo yokwenza i-serotonin kwi-tryptophan. Ke ngoko, ukunqongophala kwe-niacin kunokuchaphazela ngqo imeko ngokuchaphazela imveliso yakho ye-serotonin.

Ukuxhasa i-niacin

Izongezo zeNiacin ziyafumaneka njengeepilisi ezithengiswayo. Unokwandisa i-vitamin B-3 yakho yokutya ngokutya ukutya okuhlukeneyo.

Unokufumana ngaphezulu ivithamini B-3 kwisidlo sakho ngokutya okunye koku kutya kulandelayo:

• beet
• intlanzi
• isibindi
• amandongomane
• amaqanda
• ubisi
• ibrokholi

Kungcono ngokubanzi ukongeza i-niacin ekutyeni kunakwipilisi kuba akukho bungozi bokudlula ngaphezulu okanye ukonakala kwesibindi kwimithombo ye-niacin ekutyeni.

Ubungakanani

Unyango lwe-vitamin B-3 ukusilela lunokujikeleza malunga ne-20 mg uphawu, kodwa xa kufikwa kunyango loxinzelelo olunzulu, ngamanye amaxesha idosi ephezulu kakhulu iyafuneka.

Ngokobungqina be-Intanethi, abantu abanokudakumba okukhulu abaphendula kunyango lwe-niacin bahlala bexhamla kwidosi ephezulu kakhulu, ukusuka naphi na phakathi kwe-1,000 ukuya kwi-3,000 mg. Ngokombhalo wesondlo ka-2008, iMicimbi yokutya, elinye ibhinqa labona ukuba uxinzelelo lwalo luguqulwe nge-11,500 mg yemihla ngemihla.

Alukho uphando olwaneleyo lwezesayensi ukuxhasa la mabango, okanye ukunika idosi echanekileyo. Ukuba uthatha isigqibo sokuzama izongezo ze-niacin, kubalulekile ukuqala kancinci kwaye wandise idosi ngokuhamba kwexesha. Thetha nogqirha wakho ngaphambi kokuba uqale ukuzama, njengoko wonke umntu esabela ngendlela eyahlukileyo kwi-niacin. Kukho iziphumo ebezingalindelekanga kunye neengozi ukuba usebenzisa le vithamini kakhulu.

Iingozi kunye neziphumo ebezingalindelekanga ze-niacin

Njalo qhagamshelana nodokotela wakho ngaphambi kokuzama i-niacin okanye ezinye izongezo, ngakumbi ngamanani amakhulu. I-Niacin inakho, enokuba yingozi kwabanye abantu.

Abantu abasebenzisa i-niacin kufuneka bazi ukuba iidosi eziphezulu zokukhutshwa kweepilisi zinokubangela ukonakala kwesibindi. Iimpawu zomonakalo wesibindi zibandakanya:

• i-jaundice, okanye utyheli kolusu namehlo
• ukurhawuzelela
• isicaphucaphu
• ukugabha
• ukudinwa

I-Niacin igungxula

Impendulo eqhelekileyo kwi-vitamin B-3 eninzi ibizwa ngokuba yi-niacin flush. Le mpendulo ibangela ukuba ulusu lujika lubomvu kwaye luzive lushushu, okanye ngokungathi luyatsha. Ukuhlanjwa kweNiacin akunabungozi.

Oku kusabela kwenzeka ngesiqhelo kwiidosi eziphezulu kune-1,000 mg, kodwa kunokwenzeka emva kokuthatha kuphela i-50 mg.

Imbonakalo

Akukabikho phando lwaneleyo lokufumanisa ukuba ngaba ivithamin B-3 lunyango olulungileyo lokudakumba. Amanye amabali abantu, nangona kunjalo, axhasa uluvo lokuba ivithamini inokuphelisa iimpawu zoxinzelelo.

Ukuba wena kunye noogqirha bakho ukhetha ukuzama i-niacin, qaphela kwaye uqaphele iimpawu zomonakalo wesibindi okanye uxinzelelo lwegazi oluphantsi.