Mu rwego rwintungamubiri zingenzi, vitamine zigira uruhare runini mukubungabunga ubuzima bwiza nubuzima bwiza. Imwe muri vitamine y'ingenzi ikunze kwirengagizwa ni niacin, izwi kandi nka vitamine B3. Nubwo niacin izwi cyane kubera ubushobozi bwo gushyigikira uruhu rwiza, inagira uruhare runini mu kubyara ingufu na metabolism, bigatuma igira uruhare rukomeye mu mirire yuzuye.
Niacin, izwi kandi nka vitamine niacin na niacinamide, ni vitamine ibora amazi iboneka mu biribwa nk'inyama, amafi, inkoko, ibinyamisogwe, n'ibinyampeke, cyangwa ifatwa nk'inyongera y'ibiryo. Nintungamubiri zingenzi zumubiri zikenewe kugirango uhindure karubone, amavuta, na proteyine mubiribwa imbaraga zikoreshwa.
Nibice bigize vitamine B, hamwe nizindi vitamine B, harimo vitamine B1 (thiamine), vitamine B2 (riboflavin), vitamine B3 (niacin / niacin), vitamine B5 (aside pantothenique), nibindi.Muri bo, vitamine. B3 mubisanzwe yitwa niacin kandi ifite uburyo bubiri: niacin na nicotinamide.
Niacinamide ni bumwe mu buryo bukunze kugaragara bwa vitamine B3, intungamubiri za ngombwa zikenerwa mu nzira nyinshi mu mibiri yacu. Itanga imbaraga mu ngirabuzimafatizo no gufasha mu guhinduranya amavuta, poroteyine na karubone. Niacin ifasha kandi mu gukora imisemburo imwe n'imwe kandi ikanafasha kubungabunga uruhu rwiza, igogora ndetse na nervice. Byongeye kandi, niacin ikoreshwa nkinyongera kugirango ifashe gucunga indwara zimwe na zimwe, nka cholesterol nyinshi na triglyceride.
1. Kongera ubuzima bwumutima
Niacin izwi cyane kubera ingaruka zikomeye ku buzima bw'umutima. Ifasha kongera urwego rwa cholesterol nziza (HDL) kandi ikagabanya urugero rwa cholesterol mbi (LDL) na triglyceride. Mugutegeka urugero rwa cholesterol, niacin ifasha kugabanya ibyago byindwara z'umutima, harimo n'indwara z'umutima ndetse na stroke. Imiterere ya vasodilatory nayo ifasha kuzamura umuvuduko wamaraso no kugabanya umuvuduko wamaraso, bigatera sisitemu yumutima nimiyoboro myiza.
2. Kongera imikorere yubwonko
Kongera amavuta mu bwonko bwawe ni ngombwa kimwe no kongera umubiri wawe, kandi niacin ikora akazi keza kuriyi. Niacin ishyigikira umusaruro wa neurotransmitter, harimo serotonine na dopamine, igenga imyifatire, imyitwarire, no kumenya. Mugutezimbere urwego rwa neurotransmitter, niacin ifasha kugumya kwibanda kumutwe, kugabanya igihu cyubwonko, no guteza imbere imikorere yubwenge muri rusange. Kunywa buri gihe niacin byagaragaje kandi ingaruka nziza muguhashya ibimenyetso byindwara ziterwa no kwibuka nkindwara ya Alzheimer.
3. Kongera ingufu
Niba ukunze kwisanga ubunebwe cyangwa udafite imbaraga, niacin irashobora kuba igisubizo ushaka. Nka kimwe mu bintu byingenzi bigize ingufu zitanga ingufu za selile, niacin ifasha guhindura ibiryo dukoresha mu mbaraga. Mugutezimbere isenyuka rya karubone, proteyine hamwe namavuta, niacin ituma imibiri yacu itanga ingufu zihoraho, bikarinda umunaniro nubunebwe. Harimo ibiryo bikungahaye kuri niacin mumirire yawe birashobora kuzamura imbaraga zawe.
4. Kunoza ubuzima bwuruhu
Emera ibyiza bya niacin hanyuma usezere kuruhu rwijimye, rutabuze. Iyi ntungamubiri yingenzi itanga inyungu nyinshi kuruhu. Niacin ifasha kugabanya gucana, guteza imbere umusaruro wa kolagen, no kunoza imikorere yinzitizi yuruhu. Imiti irwanya inflammatory ituma ifasha cyane mukuvura indwara zuruhu nka acne, eczema, na rosacea. Kunywa buri gihe niacin bifasha kugumana isura yubusore, irabagirana, bigatuma iba inyongera nziza mubikorwa byawe byo kwita kuruhu.
5. Kugenga isukari mu maraso
Iyindi nyungu ishimishije ya niacin nubushobozi bwayo bwo kugabanya urugero rwisukari mu maraso. Ibi ni ingenzi cyane kubantu barwaye diyabete cyangwa bafite ibyago byo kurwara diyabete. Niacin itezimbere insuline kandi ifasha umubiri kugenzura neza isukari mu maraso. Mugukomeza urugero rwisukari rwamaraso, niacin irashobora kugabanya ibyago byindwara ziterwa na diyabete, nkibibazo byumutima nimiyoboro yimitsi ndetse no kwangirika kwimitsi.
6. Gusana ADN n'imikorere ya selile
Niacin ishyigikira uburyo bukwiye bwo gusana ADN kandi ifasha kubungabunga ituze. Byongeye kandi, igira uruhare runini muguhuza NAD (nicotinamide adenine dinucleotide), coenzyme ishinzwe ibikorwa byingenzi bya selile. Mugushyigikira gusana ADN no kwemeza imikorere myiza ya selile, niacin ifasha mukurinda kwangirika kwingirabuzimafatizo kandi iteza imbere ubuzima bwiza nubuzima bwiza.
Kwinjiza ibiryo bikungahaye kuri niacin mumirire yacu nuburyo bwiza bwo guhaza ibyo dukeneye buri munsi. Ibiryo birimo niacin birimo:
●Imbuto n'imbuto:Amwe mumasoko meza arimo ibishyimbo, imbuto yizuba, amande na flaxseeds. Ntabwo itanga urugero rwiza rwa niacin gusa, ahubwo inatanga izindi ntungamubiri zingenzi, amavuta meza, na fibre.
●Inyama z'inkoko n'ibinure:Inkoko, inkoko, hamwe n’inka zinini (nka sirloin cyangwa tenderloin) zirimo vitamine nyinshi za vitamine. Ntabwo bakungahaye kuri niacin gusa, banatanga proteine nziza, fer, nintungamubiri zingenzi.
●Amafi n'ibiryo byo mu nyanja:By'umwihariko tuna, salmon, sardine na shrimp ntabwo biryoha gusa uburyohe, ahubwo bikungahaye kuri niacin.
●Ibinyampeke: Ibinyampeke byose nk'umuceri wijimye, quinoa, oats, na sayiri ntabwo bikungahaye gusa kuri fibre y'ibiryo, ariko kandi ni isoko nziza ya niacin. Zitanga imbaraga zirambye, zifasha igogorwa, kandi zifasha kugabanya urugero rwisukari yamaraso.
●Ibishyimbo n'ibinyamisogwe:harimo ibinyomoro, inkoko, ibishyimbo by'impyiko n'ibishyimbo byirabura, bikungahaye kuri niacin, fibre ndetse n'amabuye y'agaciro atandukanye. Bafite inyungu nyinshi mubuzima, harimo kuzamura ubuzima bwigifu, guhagarika isukari yamaraso no gushyigikira ubuzima bwumutima.
●Ibikomoka ku mata:ibikomoka ku mata nk'amata, yogurt, na foromaje ntabwo bizwi gusa muri calcium, ariko kandi ni isoko ikomeye ya niacin.
Igipimo cyiza cya niacin giterwa nuburyo uyikoresha, hamwe nimyaka yawe, uburemere, igitsina, nibikenewe byihariye.
Nk’uko USDA ibivuga, buri munsi usabwa gufata vitamine B3 niacin ni iyi ikurikira:
Abana: 2-16 mg buri munsi, ukurikije imyaka
Abagabo: 16 mg kumunsi
Abagore: 14 mg buri munsi
Abagore (batwite): 18 mg buri munsi
Abagore (konsa): 17 mg buri munsi
Mbere yo kwinjiza inyongera ya niacin mubikorwa byawe bya buri munsi, birakenewe ko ubaza umuganga wubuzima kuko bashobora gusuzuma ibyo ukeneye kandi bakakuyobora muguhitamo igipimo gikwiye kubyo ukeneye kugiti cyawe.
Ingaruka zishobora kubaho:
Mugihe muri rusange niacin ifite umutekano mubyo umuntu asabwa gufata buri munsi, abantu bamwe bashobora kugira ingaruka mbi kumupanga mwinshi, nko guhindagurika (gutukura nubushyuhe bwuruhu), guhinda, kubabara umutwe, no kubura gastrointestinal. Izi ngaruka mubisanzwe ni izigihe gito kandi zirashobora kugabanywa mukongera buhoro buhoro urugero cyangwa gufata niacin hamwe nifunguro.
Ikibazo: Haba hari isoko yimirire ya niacin?
Igisubizo: Yego, niacin irashobora kuboneka mubiribwa bitandukanye. Amwe mumasoko meza yimirire ya niacin arimo inyama (cyane cyane umwijima ninkoko), amafi (nka salmon na tuna), ibinyamisogwe, ibinyampeke byose, hamwe nintete zikomeye. Ubusanzwe kandi ikomatanyirizwa hamwe numubiri ukomoka kuri amino acide tryptophan, iboneka mubiribwa bikungahaye kuri poroteyine nk'amagi n'ibikomoka ku mata.
Ikibazo: Ese kubura niacin bishobora kubaho?
Igisubizo: Yego, kubura niacin birashobora kubaho, biganisha kumiterere yitwa pellagra. Pellagra irangwa nibimenyetso nko kurwara uruhu, ibibazo bya gastrointestinal, nubumuga bwo kutamenya. Nyamara, kubura niacin ntibisanzwe mubihugu byateye imbere, kuko biboneka byoroshye mubiribwa byinshi kandi akenshi byongerwa kubicuruzwa bikomejwe.
Inshingano: Iyi blog yanditse nkamakuru rusange kandi ntigomba gusobanurwa nkinama zubuvuzi. Buri gihe ujye ubaza inzobere mu buzima mbere yo gukoresha inyongera cyangwa guhindura ibintu byubuzima bwawe.
Igihe cyo kohereza: Nzeri-19-2023
