ʻO Vitamin B3 —— He kuleana koʻikoʻi i ka ikehu

ʻO ka metabolism
ʻO ka Vitamin B3, ka mea i kapa ʻia ʻo niacin, he huaola hiki ke hoʻoheheʻe ʻia i ka wai e hana koʻikoʻi i nā kaʻina metabolic like ʻole i ke kino. Eia nā mea nui e pili ana i ka huaora B3:
Nā ʻano o ka Vitamin B3:
Aia ʻo Niacin i ʻelua mau ʻano nui: nicotinic acid a me nicotinamide. ʻO nā ʻano ʻelua he precursors i nā coenzymes e pāʻani i nā kuleana koʻikoʻi i ka metabolism ikehu.
Nā hana:
ʻO Niacin kahi mea mua i ʻelua coenzymes: nicotinamide adenine dinucleotide (NAD) a me nicotinamide adenine dinucleotide phosphate (NADP). Ke komo nei kēia mau coenzymes i nā hopena redox, e pāʻani ana i ka hana koʻikoʻi i ka hana ikehu, hoʻoponopono DNA, a me nā ala metabolic like ʻole.
Nā kumu o Niacin:
ʻO nā kumu meaʻai o ka niacin:
ʻO ka ʻiʻo (ʻoi aku ka moa, ka iʻa, a me nā ʻiʻo wīwī)
Nati a me na anoano
Nā huahana waiu
Legumes (e like me ka pīkī a me ka lentils)
ʻO nā huaʻai piha
Huaʻai
ʻO ka palaoa paʻa
Nā mea like me Niacin:
Hiki ke hōʻike ʻia ka ʻike niacin o ka meaʻai ma nā mea like niacin (NE). Hoʻokahi NE ua like ia me 1 mg o niacin a i ʻole 60 mg o tryptophan, he amino acid hiki ke hoʻololi ʻia i niacin i loko o ke kino.
hemahema:
ʻO ka nele o ka niacin koʻikoʻi hiki ke alakaʻi i kahi maʻi i kapa ʻia ʻo pellagra, i hōʻike ʻia e nā hōʻailona e like me dermatitis, diarrhea, dementia, a, inā haʻalele ʻole ʻia, make. Kakaʻikahi ka Pellagra ma nā ʻāina hoʻomohala akā hiki ke loaʻa i nā heluna me ka ʻai ʻole o ka niacin meaʻai.
Hāʻawi ʻia i ka ʻai ʻai (RDA):
ʻOkoʻa ka ʻai ʻana o ka niacin i kēlā me kēia lā ma muli o ka makahiki, ke kāne, a me ke kūlana ola. Hōʻike ʻia ka RDA ma nā milligrams o nā mea like niacin (NE).
ʻO ka Niacin a me ke olakino Cardiovascular:
Ua aʻo ʻia ʻo Niacin no kāna mau pono kūpono i ke olakino cardiovascular. Hiki iā ia ke kōkua i ka hoʻonui ʻana i ke kiʻekiʻe o ka lipoprotein kiʻekiʻe (HDL a i ʻole "maikaʻi") cholesterol pae a e hoʻemi i nā pae cholesterol haʻahaʻa haʻahaʻa lipoprotein (LDL a i ʻole "ʻino") cholesterol. Eia nō naʻe, pono e hana ʻia ka hoʻohui ʻana o niacin no nā kumu cardiovascular ma lalo o ka mākaʻikaʻi olakino ma muli o nā hopena ʻaoʻao.
Niacin Flush:
Hiki i ka nui o ka niacin ke hoʻoulu i kahi hopena ʻaoʻao i kapa ʻia ʻo "niacin flush," i hōʻike ʻia e ka ʻulaʻula, mehana, a me ka ʻili o ka ʻili. He pane pōkole kēia i nā hopena vasodilating o ka niacin a ʻaʻole ia e pōʻino.
Pākuʻi:
ʻAʻole pono ka hoʻohui ʻana o Niacin no nā poʻe me ka ʻai kaulike. Eia nō naʻe, i kekahi mau kūlana olakino a i ʻole ma lalo o ka mālama olakino, hiki ke ʻōlelo ʻia nā mea hoʻohui niacin.
Nā pilina me nā lāʻau lapaʻau:
Hiki i ka Niacin ke launa pū me kekahi mau lāʻau lapaʻau, me nā lāʻau koko koko, nā lāʻau maʻi diabetes, a me nā statins. Pono nā kānaka e lawe i nā lāʻau lapaʻau me nā mea mālama ola ma mua o ka lawe ʻana i nā mea hoʻohui niacin.
ʻO ka hōʻoia ʻana i ka loaʻa ʻana o ka niacin ma o ka meaʻai kaulike maikaʻi he mea nui ia no ke olakino holoʻokoʻa a me ka hana metabolic kūpono. I nā hihia kahi e noʻonoʻo ʻia ai ka supplementation, pono e hana ʻia ma lalo o ke alakaʻi ʻana o nā limahana mālama ola.