Imetabolism
IVithamin B3, ekwabizwa ngokuba yiniacin, yivithamin enyibilikayo emanzini edlala indima ebalulekileyo kwiinkqubo ezahlukeneyo zemetabolism emzimbeni. Nazi iingongoma eziphambili malunga ne-vitamin B3:
Iintlobo zeVithamin B3:
I-Niacin ikhona kwiintlobo ezimbini eziphambili: i-nicotinic acid kunye ne-nicotinamide. Zombini ezi fom zizandulela kwi-coenzymes ezidlala indima ebalulekileyo kwi-metabolism yamandla.
Imisebenzi:
I-Niacin isandulela kwii-coenzymes ezimbini: i-nicotinamide adenine dinucleotide (NAD) kunye ne-nicotinamide adenine dinucleotide phosphate (NADP). Ezi coenzymes zithatha inxaxheba kwiimpendulo ze-redox, zidlala indima ebalulekileyo kwimveliso yamandla, ukulungiswa kwe-DNA, kunye neendlela ezahlukeneyo ze-metabolic.
Imithombo yeNiacin:
Imithombo yokutya ye-niacin iquka:
Inyama (ingakumbi inkukhu, intlanzi, kunye nenyama ebhityileyo)
Amandongomane kunye nembewu
Iimveliso zederi
Iimbotyi (ezifana namandongomane kunye neelentile)
Amazimba
Imifuno
Iisiriyeli eziqinisiweyo
Niacin Equivalents:
Umxholo we-niacin wokutya unokubonakaliswa ngokulingana ne-niacin (NE). I-NE enye ilingana ne-1 mg ye-niacin okanye i-60 mg ye-tryptophan, i-amino acid enokuguqulwa ibe yi-niacin emzimbeni.
Ukunqongophala:
Ukunqongophala okukhulu kwe-niacin kunokukhokelela kwimeko eyaziwa ngokuba yi-pellagra, ebonakaliswe yimpawu ezifana ne-dermatitis, isifo sohudo, isifo sengqondo esixhalabisayo, kwaye, ukuba ingashiywanga, ukufa. I-Pellagra inqabile kumazwe athuthukileyo kodwa inokwenzeka kubantu abangathathi ntweni ngokutya okune-niacin.
Isibonelelo sokutya esiCetyisiweyo (RDA):
Umthamo ocetyiswayo wemihla ngemihla we-niacin uyahluka ngokweminyaka, isini, kunye nenqanaba lobomi. I-RDA ibonakaliswe ngeemiligram ze-niacin equivalents (NE).
I-Niacin kunye neMpilo ye-Cardiovascular:
I-Niacin ifundwe ngezibonelelo zayo ezinokubakho kwimpilo yentliziyo. Inokukunceda ukwandisa i-high-density lipoprotein (i-HDL okanye "elungileyo") amanqanaba e-cholesterol kunye nokunciphisa i-low-density lipoprotein (i-LDL okanye "imbi") amanqanaba e-cholesterol. Nangona kunjalo, ukuxhaswa kwe-niacin kwiinjongo ze-cardiovascular kufuneka kwenziwe phantsi kweliso lonyango ngenxa yemiphumo enokubakho.
Niacin Flush:
Iidosi eziphezulu ze-niacin zinokubangela iziphumo ebezingalindelekanga ezaziwa ngokuba yi “niacin flush,” ephawulwa bubomvu, ubushushu, kunye nokurhawuzelelwa kolusu. Le yimpendulo yesikhashana kwimiphumo ye-vasodilating ye-niacin kwaye ayinabungozi.
Ukongezwa:
I-Niacin supplementation ayiyimfuneko ngokubanzi kubantu abanokutya okunokulinganisela. Nangona kunjalo, kwiimeko ezithile zonyango okanye phantsi kweliso lonyango, izongezo ze-niacin zinokucetyiswa.
Ukudibana namayeza:
I-Niacin inokunxibelelana namayeza athile, kubandakanywa amayeza oxinzelelo lwegazi, amayeza eswekile, kunye nama-statins. Abantu abathatha amayeza kufuneka badibane nababoneleli bezempilo phambi kokuba bathathe izongezo ze-niacin.
Ukuqinisekisa ukuthathwa okwaneleyo kwe-niacin ngokutya okunokulinganisela kubalulekile kwimpilo yonke kunye nokusebenza okufanelekileyo kwe-metabolic. Kwiimeko apho ukuxhaswa kuqwalaselwa, kufuneka kwenziwe phantsi kwesikhokelo sabasebenzi bezempilo.
Ixesha lokuposa: Jan-17-2024
