Yintoni iNiacin
Umxholo
I-Niacin, ekwabizwa ngokuba yi-vitamin B3, yenza imisebenzi emzimbeni njengokuphucula ukujikeleza kwegazi, ukukhulula imigraines, ukwehlisa i-cholesterol kunye nokuphucula ulawulo lwesifo seswekile.
Le vithamini inokufumaneka ekutyeni okufana nenyama, inkukhu, intlanzi, amaqanda kunye nemifuno, kwaye ikongezwa kwiimveliso ezifana nomgubo wengqolowa kunye nomgubo wombona. Jonga uluhlu olupheleleyo apha.
Ke, ukusetyenziswa ngokufanelekileyo kwe-niacin kubalulekile ukugcina ukusebenza ngokukuko kwale misebenzi ilandelayo emzimbeni:
- Ukunciphisa amanqanaba e-cholesterol;
- Ukuvelisa amandla kwiiseli;
- Gcina impilo yeseli kwaye ukhusele iDNA;
- Gcina impilo yenkqubo yemithambo-luvo;
- Gcina impilo yolusu, umlomo kunye namehlo;
- Thintela umhlaza womlomo nomqala;
- Ukuphucula ulawulo lweswekile;
- Ukuphucula iimpawu ze-arthritis;
- Thintela izifo ezifana ne-Alzheimer's, cataract kunye atherosclerosis.
Ukongeza, ukunqongophala kwe-niacin kubangela ukuvela kwepellagra, isifo esibi esivelisa iimpawu ezinje ngamabala amnyama kulusu, urhudo oluqatha kunye nesifo sengqondo esixhalabisayo. Jonga ukuba isifo sakho senziwa njani kwaye unyangwa njani.
Ubungakanani obucetyiswayo
Ixabiso lemihla ngemihla lokusetyenziswa kwe-niacin liyahluka ngokobudala, njengoko kubonisiwe kule theyibhile ilandelayo:
| Ubudala | Inani leNiacin |
| Iinyanga ezi-0 ukuya kwezi-6 | 2 mg |
| Iinyanga ezi-7 ukuya kwezi-12 | 4 mg |
| 1 ukuya kwiminyaka emi-3 | 6 mg |
| Iminyaka emi-4 ukuya kweli-8 | 8 mg |
| Iminyaka eli-9 ukuya kweli-13 | 12 mg |
| Amadoda ukusuka kwiminyaka eyi-14 | 16 mg |
| Abafazi abaneminyaka eli-14 | 18 mg |
| Abafazi abakhulelweyo | 18 mg |
| Abasetyhini abancancisayo | 17 mg |
Izongezo zeNiacin zingasetyenziselwa ukuphucula ulawulo lwecholesterol ephezulu ngokweengcebiso zonyango, kubalulekile ukuba uqaphele ukuba zinokubangela iziphumo ebezingalindelekanga ezinje ngokurhawuzelelwa, intloko ebuhlungu, ukurhawuzelela nokubomvu kulusu.
Jonga iimpawu ezibangelwa kukusilela kweNiacin.
Amanqaku Amatsha
U-Brie Larson Wanyuka Ngokuqhelekileyo I-Phantse i-14,000 yeenyawo zeNtaba-kwaye wayigcina iyimfihlo yonyaka