Vitamin B3 —— Inoita Basa Rakakosha Musimba

Metabolism
Vitamin B3, inozivikanwawo se niacin, ivhitamini inonyungudika mumvura inoita basa rakakosha mumatabolism akasiyana siyana emuviri. Heano mazano anokosha pamusoro pevhitamini B3:
Mafomu eVitamin B3:
Niacin iripo mumhando mbiri huru: nicotinic acid uye nicotinamide. Mafomu ese ari maviri anotungamira kune coenzymes anoita basa rakakosha musimba metabolism.
Mabasa:
Niacin inotangira macoenzymes maviri: nicotinamide adenine dinucleotide (NAD) uye nicotinamide adenine dinucleotide phosphate (NADP). Aya ma coenzymes anotora chikamu mukuita redox, achiita basa rakakosha mukugadzirwa kwesimba, kugadzirisa kweDNA, uye nzira dzakasiyana dzemetabolism.
Kunobva Niacin:
Zvokudya zve niacin zvinosanganisira:
Nyama (kunyanya huku, hove, uye nyama isina mafuta)
Nzungu nemhodzi
Zvigadzirwa zvemukaka
Legumes (zvakadai senzungu nenyemba)
Zviyo zvose
Vegetables
Zviyo zvakasimbiswa
Niacin Equivalents:
Iyo niacin yemukati yechikafu inogona kuratidzwa mune niacin yakaenzana (NE). Imwe NE yakaenzana ne1 mg ye niacin kana 60 mg ye tryptophan, amino acid inogona kushandurwa kuita niacin mumuviri.
Kushomeka:
Kushaikwa kwakasimba kwe niacin kunogona kutungamirira kune chirwere chinonzi pellagra, chinoratidzwa nezviratidzo zvakadai sedermatitis, manyoka, kuora mwoyo, uye, kana ikasiyiwa isina kurapwa, rufu. Pellagra haiwanzoitika munyika dzakabudirira asi inogona kuitika muhuwandu husina kunaka hwekudya niacin.
Inokurudzirwa Dietary Allowance (RDA):
Iyo inokurudzirwa yemazuva ese yekutora niacin inosiyana nezera, zvepabonde, uye nhanho yehupenyu. Iyo RDA inoratidzwa mumamirigiramu e niacin yakaenzana (NE).
Niacin uye Cardiovascular Health:
Niacin yakadzidzwa kune zvingangobatsira muhutano hwemoyo. Inogona kubatsira kuwedzera high-density lipoprotein (HDL kana "yakanaka") cholesterol mazinga uye kuderedza yakaderera-density lipoprotein (LDL kana "yakaipa") cholesterol mazinga. Nekudaro, niacin yekuwedzera yezvinangwa zvemoyo inofanirwa kuitwa pasi pekutariswa nachiremba nekuda kwezvingangoita mhedzisiro.
Niacin Flush:
Kuwanda kwemishonga ye niacin inogona kukonzera mhedzisiro inozivikanwa se "niacin flush," inoratidzwa nekutsvuka, kudziya, uye kuvaviwa kweganda. Iyi imhinduro yechinguvana kune vasodilating mhedzisiro yeniacin uye haina kukuvadza.
Supplementation:
Niacin supplementation kazhinji haifanirwe kune vanhu vane kudya kwakaringana. Nekudaro, mune mamwe mamiriro ekurapa kana pasi pekutariswa kwechiremba, niacin yekuwedzera inogona kukurudzirwa.
Kudyidzana neMishonga:
Niacin inogona kusangana nemimwe mishonga, kusanganisira mishonga yeropa, mishonga yechirwere cheshuga, uye statins. Vanhu vanotora mishonga vanofanirwa kubvunzana nevarapi vehutano vasati vatora niacin supplements.
Kuve nechokwadi chekudya kwakakwana kwe niacin kuburikidza nekudya kwakadzikama kwakakosha kune hutano hwese uye kwakaringana metabolic basa. Mumamiriro ezvinhu apo kuwedzera kunofungidzirwa, kunofanira kuitwa pasi pekutungamirirwa kwevashandi vehutano.