Vitamin B3 —— Ua lub luag haujlwm tseem ceeb hauv lub zog

Metabolism
Vitamin B3, tseem hu ua niacin, yog cov vitamin dej-soluble uas ua lub luag haujlwm tseem ceeb hauv ntau yam txheej txheem metabolic hauv lub cev. Nov yog cov ntsiab lus tseem ceeb ntawm vitamin B3:
Cov qauv ntawm vitamin B3:
Niacin muaj nyob rau hauv ob hom: nicotinic acid thiab nicotinamide. Ob daim ntawv no yog precursors rau coenzymes uas ua lub luag haujlwm tseem ceeb hauv lub zog metabolism.
Muaj nuj nqi:
Niacin yog ib tug precursor rau ob coenzymes: nicotinamide adenine dinucleotide (NAD) thiab nicotinamide adenine dinucleotide phosphate (NADP). Cov coenzymes no koom nrog cov tshuaj tiv thaiv redox, ua lub luag haujlwm tseem ceeb hauv kev tsim hluav taws xob, kho DNA, thiab ntau txoj hauv kev metabolic.
Qhov chaw ntawm Niacin:
Cov khoom noj ntawm niacin muaj xws li:
Nqaij (tshwj xeeb yog nqaij qaib, ntses, thiab nqaij ntshiv)
Txiv ntseej thiab noob
Cov khoom noj mis nyuj
Legumes (xws li txiv laum huab xeeb thiab lentils)
Cov nplej tag nrho
Zaub
Fortified cereals
Niacin sib npaug:
Cov ntsiab lus niacin ntawm cov zaub mov tuaj yeem qhia tau hauv niacin sib npaug (NE). Ib qho NE yog sib npaug rau 1 mg ntawm niacin lossis 60 mg ntawm tryptophan, ib qho amino acid uas tuaj yeem hloov mus rau niacin hauv lub cev.
Tsis muaj peev xwm:
Kev tsis txaus niacin hnyav tuaj yeem ua rau muaj tus mob hu ua pellagra, muaj cov tsos mob xws li dermatitis, raws plab, dementia, thiab, yog tias tsis kho, tuag. Pellagra tsis tshua muaj nyob rau hauv cov teb chaws tsim kho tab sis tuaj yeem tshwm sim hauv cov neeg uas noj zaub mov tsis zoo niacin.
Pom zoo Dietary Allowance (RDA):
Qhov pom zoo noj niacin txhua hnub sib txawv raws hnub nyoog, poj niam txiv neej, thiab lub neej theem. RDA yog qhia nyob rau hauv milligrams ntawm niacin sib npaug (NE).
Niacin thiab Cardiovascular Health:
Niacin tau kawm txog nws cov txiaj ntsig zoo hauv plawv plawv. Nws tuaj yeem pab ua kom cov lipoprotein ntau ntom ntom (HDL lossis "zoo") cov roj cholesterol thiab txo qis lipoprotein tsawg (LDL lossis "phem") cov roj cholesterol. Txawm li cas los xij, niacin supplementation rau lub plawv plawv yuav tsum tau ua raws li kev saib xyuas kev kho mob vim muaj kev phiv.
Niacin Flush:
Kev noj tshuaj ntau ntawm niacin tuaj yeem ua rau muaj kev phiv tshuaj hu ua "niacin flush," uas muaj qhov liab, sov, thiab khaus ntawm daim tawv nqaij. Qhov no yog ib ntus teb rau vasodilating teebmeem ntawm niacin thiab tsis muaj teeb meem.
Ntxiv:
Niacin supplementation feem ntau tsis tsim nyog rau cov tib neeg uas muaj kev noj zaub mov zoo. Txawm li cas los xij, hauv qee yam mob lossis hauv kev saib xyuas kev kho mob, cov tshuaj niacin tuaj yeem raug pom zoo.
Kev sib cuam tshuam nrog cov tshuaj:
Niacin tuaj yeem cuam tshuam nrog qee yam tshuaj, suav nrog cov tshuaj ntshav siab, tshuaj ntshav qab zib, thiab statins. Cov tib neeg noj tshuaj yuav tsum sab laj nrog kws kho mob ua ntej noj tshuaj niacin.
Ua kom muaj kev noj qab haus huv txaus ntawm niacin los ntawm kev noj zaub mov kom zoo yog qhov tseem ceeb rau kev noj qab haus huv tag nrho thiab kev ua haujlwm metabolic. Nyob rau hauv cov ntaub ntawv uas supplementation yog txiav txim siab, nws yuav tsum tau ua raws li cov kev taw qhia ntawm cov kws kho mob.