Vitamin B3 —— Yana Takawa Muhimman Rawar Cikin Makamashi

Metabolism
Vitamin B3, wanda kuma aka sani da niacin, bitamin ne mai narkewa da ruwa wanda ke taka muhimmiyar rawa a matakai daban-daban na rayuwa a cikin jiki. Anan akwai mahimman bayanai game da bitamin B3:
Siffofin Vitamin B3:
Niacin yana samuwa a cikin manyan nau'i biyu: nicotinic acid da nicotinamide. Dukansu nau'ikan su ne madogara ga coenzymes waɗanda ke taka muhimmiyar rawa a cikin metabolism na makamashi.
Ayyuka:
Niacin shine farkon coenzymes guda biyu: nicotinamide adenine dinucleotide (NAD) da nicotinamide adenine dinucleotide phosphate (NADP). Wadannan coenzymes suna shiga cikin halayen redox, suna taka muhimmiyar rawa wajen samar da makamashi, gyaran DNA, da hanyoyi daban-daban na rayuwa.
Tushen Niacin:
Abubuwan abinci na niacin sun haɗa da:
Nama (musamman kaji, kifi, da nama maras kyau)
Kwayoyi da tsaba
Kayan kiwo
Legumes (kamar gyada da lentil)
Dukan hatsi
Kayan lambu
Ƙarfafa hatsi
Daidaitan Niacin:
Abubuwan da ke cikin niacin na abinci za a iya bayyana su a cikin kwatankwacin niacin (NE). Ɗayan NE daidai yake da MG 1 na niacin ko 60 MG na tryptophan, amino acid wanda za'a iya canza shi zuwa niacin a jiki.
Rawanci:
Rashin ƙarancin niacin mai tsanani zai iya haifar da yanayin da aka sani da pellagra, wanda ke da alamun bayyanar cututtuka irin su dermatitis, gudawa, ciwon hauka, kuma, idan ba a magance ba, mutuwa. Pellagra ba kasafai ba ne a cikin ƙasashen da suka ci gaba amma yana iya faruwa a cikin al'ummar da ke da ƙarancin abinci mai gina jiki na niacin.
Bayar da Bayar da Abincin Abinci (RDA):
Shawarar shan niacin na yau da kullun ya bambanta ta shekaru, jima'i, da matakin rayuwa. Ana bayyana RDA a cikin milligrams na niacin kwatankwacin (NE).
Niacin da Lafiyar Zuciya:
An yi nazarin Niacin don yuwuwar amfanin sa a lafiyar zuciya. Yana iya taimakawa wajen ƙara yawan ƙwayar lipoprotein (HDL ko "mai kyau") matakan cholesterol da rage ƙananan lipoprotein (LDL ko "mara kyau") matakan cholesterol. Duk da haka, kari na niacin don dalilai na zuciya ya kamata a yi a karkashin kulawar likita saboda yiwuwar illa.
Niacin Flush:
Yawan allurai na niacin na iya haifar da wani sakamako na gefe wanda aka sani da "niacin flush," wanda ke da ja, zafi, da ƙaiƙayi na fata. Wannan martani ne na ɗan lokaci ga tasirin vasodilating na niacin kuma baya cutarwa.
Kariwa:
Kariyar niacin gabaɗaya baya zama dole ga mutanen da ke da daidaitaccen abinci. Koyaya, a wasu yanayi na likita ko ƙarƙashin kulawar likita, ana iya ba da shawarar kari na niacin.
Ma'amala da Magunguna:
Niacin na iya hulɗa da wasu magunguna, gami da magungunan hawan jini, magungunan ciwon sukari, da statins. Mutanen da ke shan magunguna yakamata su tuntuɓi ma'aikatan kiwon lafiya kafin shan kari na niacin.
Tabbatar da isasshen cin niacin ta hanyar ingantaccen abinci mai kyau yana da mahimmanci ga lafiyar gaba ɗaya da ingantaccen aikin rayuwa. A cikin lamuran da aka yi la'akari da kari, ya kamata a yi a ƙarƙashin jagorancin kwararrun kiwon lafiya.