Vitamini B3 - Amagwira Ntchito Yofunikira Pamagetsi

Metabolism
Vitamini B3, yomwe imadziwikanso kuti niacin, ndi vitamini yosungunuka m'madzi yomwe imagwira ntchito yofunika kwambiri pakupanga kagayidwe kachakudya m'thupi. Nazi mfundo zazikulu za vitamini B3:
Mawonekedwe a Vitamini B3:
Niacin ilipo mu mitundu iwiri ikuluikulu: nicotinic acid ndi nicotinamide. Mitundu yonseyi ndi zotsogola za ma coenzymes omwe amagwira ntchito yofunika kwambiri mu metabolism yamphamvu.
Ntchito:
Niacin ndi kalambulabwalo wa ma coenzymes awiri: nicotinamide adenine dinucleotide (NAD) ndi nicotinamide adenine dinucleotide phosphate (NADP). Ma coenzymes awa amatenga nawo gawo pamachitidwe a redox, amatenga gawo lofunikira pakupanga mphamvu, kukonza ma DNA, komanso njira zingapo zama metabolic.
Magwero a Niacin:
Zakudya za niacin ndizo:
Nyama (makamaka nkhuku, nsomba, ndi nyama yowonda)
Mtedza ndi mbewu
Zakudya zamkaka
Zakudya za nyemba (monga mtedza ndi mphodza)
Njere zonse
Masamba
Mbewu zolimba
Zofanana za Niacin:
Zakudya za niacin zimatha kuwonetsedwa muzofanana ndi niacin (NE). NE imodzi ndi yofanana ndi 1 mg ya niacin kapena 60 mg ya tryptophan, amino acid yomwe imatha kusinthidwa kukhala niacin m'thupi.
Kupereŵera:
Kuperewera kwakukulu kwa niacin kungayambitse matenda otchedwa pellagra, omwe amadziwika ndi zizindikiro monga dermatitis, kutsekula m'mimba, dementia, ndipo, ngati sichitsatiridwa, imfa. Pellagra ndi yosowa m'mayiko otukuka koma imatha kupezeka mwa anthu omwe amadya zakudya zochepa za niacin.
Chilolezo Chovomerezeka Chakudya (RDA):
Mlingo wovomerezeka wa niacin tsiku lililonse umasiyanasiyana malinga ndi zaka, kugonana, komanso moyo. RDA imawonetsedwa mu milligrams of niacin equivalents (NE).
Niacin ndi Cardiovascular Health:
Niacin adaphunziridwa chifukwa cha zabwino zake pazaumoyo wamtima. Itha kuthandizira kukulitsa kuchuluka kwa lipoprotein (HDL kapena "zabwino") za cholesterol ndikuchepetsa milingo ya cholesterol yotsika (LDL kapena "yoyipa"). Komabe, niacin supplementation chifukwa cha mtima wamtima iyenera kuchitika moyang'aniridwa ndi achipatala chifukwa cha zotsatirapo zake.
Niacin Flush:
Mlingo wambiri wa niacin ungayambitse zotsatira zina zomwe zimatchedwa "niacin flush," zomwe zimadziwika ndi kufiira, kutentha, ndi kuyabwa kwa khungu. Izi ndi kuyankha kwakanthawi ku zotsatira za vasodilating za niacin ndipo sizowopsa.
Zowonjezera:
Niacin supplementation sikofunikira kwa anthu omwe ali ndi zakudya zopatsa thanzi. Komabe, m'mikhalidwe ina yachipatala kapena moyang'aniridwa ndi achipatala, mankhwala owonjezera a niacin atha kulimbikitsidwa.
Kuyanjana ndi Mankhwala:
Niacin imatha kuyanjana ndi mankhwala ena, kuphatikiza mankhwala a kuthamanga kwa magazi, mankhwala a shuga, ndi ma statins. Anthu omwe amamwa mankhwala akuyenera kukaonana ndi azaumoyo asanayambe kumwa mankhwala owonjezera a niacin.
Kuwonetsetsa kuti niacin amamwa mokwanira kudzera muzakudya zopatsa thanzi ndikofunikira kuti pakhale thanzi labwino komanso magwiridwe antchito a kagayidwe kachakudya. Ngati zowonjezera zimaganiziridwa, ziyenera kuchitidwa motsogozedwa ndi akatswiri azachipatala.