Mu rwego rw'intungamubiri z'ingenzi, vitamine zigira uruhare runini mu kubungabunga ubuzima bwiza n'imibereho myiza. Imwe muri vitamine z'ingenzi zikunze kwirengagizwa ni niacin, izwi kandi nka vitamine B3. Nubwo niacin izwiho ubushobozi bwo gufasha uruhu rwiza, inagira uruhare runini mu gukora ingufu no gutunganya umubiri, bigatuma iba igice cy'ingenzi cy'indyo yuzuye.
Niacin, izwi kandi nka vitamine ya niacin na niacinamide, ni vitamine ishongeshwa mu mazi iboneka mu biryo nk'inyama, amafi, inkoko, ibinyamisogwe, n'ibinyampeke byuzuye, cyangwa igafatwa nk'inyongera mu mirire. Ni intungamubiri z'ingenzi z'umubiri zikenewe kugira ngo uhindure karubohidrati, ibinure, na poroteyine mu biribwa mo ingufu zikoreshwa.
Ni kimwe mu bigize vitamine B, hamwe n'izindi vitamine B, harimo vitamine B1 (thiamine), vitamine B2 (riboflavin), vitamine B3 (niacin/niacin), vitamine B5 (aside pantothenic), n'izindi. Muri zo, vitamine B3 ikunze kwitwa niacin kandi ifite imiterere ibiri: niacin na nicotinamide.
Niacinamide ni imwe mu bwoko busanzwe bwa vitamine B3, intungamubiri y'ingenzi ikenewe mu mikorere myinshi mu mibiri yacu. Itanga ingufu ku turemangingo kandi igafasha mu ihinduka ry'ibinure, poroteyine na karubohidrati. Niacin kandi ifasha mu gukora imisemburo imwe n'imwe kandi igafasha mu kubungabunga uruhu, igogora n'imitsi. Byongeye kandi, niacin ikunze gukoreshwa nk'inyongera mu gufasha mu guhangana n'indwara zimwe na zimwe, nko kuba nyinshi muri cholesterol na triglyceride.
1. Kongera ubuzima bw'umutima
Niacin izwi cyane kubera ingaruka zikomeye igira ku buzima bw'umutima. Ifasha kongera urugero rwa cholesterol nziza (HDL) kandi ikagabanya urugero rwa cholesterol mbi (LDL) na triglycerides. Mu kugabanya urugero rwa cholesterol, niacin ifasha kugabanya ibyago byo kurwara indwara z'umutima, harimo n'indwara z'umutima n'imitsi yo mu bwonko. Imiterere yayo yo kwagura imitsi y'amaraso inafasha kunoza urujya n'uruza rw'amaraso no kugabanya umuvuduko w'amaraso, bigatuma habaho ubuzima bwiza bw'umutima n'imitsi.
2. Kongera imikorere y'ubwonko
Kongerera ubwonko bwawe imbaraga ni ingenzi kimwe no kongerera umubiri wawe imbaraga, kandi niacin ikora akazi keza cyane kuri ibi. Niacin ifasha mu gukora imisemburo y’imitsi, harimo serotonin na dopamine, igenga imitekerereze, imyitwarire, n’ubushobozi bwo gutekereza. Mu kunoza urugero rw’imitsi y’imitsi, niacin ifasha mu gukomeza kwibanda ku bitekerezo, kugabanya ubwivumbure bw’ubwonko, no guteza imbere imikorere y’ubwonko muri rusange. Kurya niacin buri gihe byagaragaje umusaruro mwiza mu kugenzura ibimenyetso by’indwara ziterwa no kwibuka nka Alzheimer.
3. Ingufu zo kongera ingufu
Niba ukunze kwisanga udakora neza cyangwa udafite imbaraga, niacin ishobora kuba igisubizo ushaka. Nk'igice cy'ingenzi mu gukora ingufu z'uturemangingo, niacin ifasha guhindura ibiryo dukoresha mo ingufu. Mu gutuma isukari, poroteyine n'ibinure bigabanuka, niacin ituma imibiri yacu igira imbaraga zihoraho, ikarinda umunaniro n'ubunebwe. Gushyiramo ibiryo bikungahaye kuri niacin mu mirire yawe bishobora kongera imbaraga zawe mu buryo busanzwe.
4. Kunoza ubuzima bw'uruhu
Emera ibyiza bya niacin kandi usezera ku ruhu rudasa neza kandi rudasa neza. Iyi ntungamubiri y'ingenzi itanga inyungu nyinshi ku ruhu. Niacin ifasha kugabanya ububyimbirwe, iteza imbere collagen, kandi ikongera imikorere y'uruhu. Imiterere yayo irwanya ububyimbirwe ituma ifasha cyane mu kuvura indwara z'uruhu nka acne, eczema, na rosacea. Kunywa niacin buri gihe bifasha kugumana uruhu rukiri ruto kandi rukayangana, bigatuma iba inyongera nziza mu bikorwa byawe byo kwita ku ruhu.
5. Kugenzura isukari mu maraso
Indi nyungu itangaje ya niacin ni ubushobozi bwayo bwo kugenzura urugero rw'isukari mu maraso. Ibi ni ingenzi cyane ku bantu barwaye diyabete cyangwa bafite ibyago byo kurwara diyabete. Niacin yongera ubushobozi bwa insuline kandi igafasha umubiri kugenzura urugero rw'isukari mu maraso neza. Mu kugumana urugero rw'isukari mu maraso ruhamye, niacin ishobora kugabanya ibyago byo kurwara diyabete, nk'ibibazo by'umutima n'imitsi no kwangirika kw'imitsi.
6. Gusana ADN n'imikorere y'uturemangingo
Niacin ishyigikira uburyo bwiza bwo gusana ADN kandi igafasha kubungabunga imiterere y’uturemangingo. Byongeye kandi, igira uruhare runini mu gukora NAD (nicotinamide adenine dinucleotide), coenzyme ishinzwe imikorere y’ingenzi y’uturemangingo. Mu gushyigikira gusana ADN no kwemeza imikorere myiza y’uturemangingo, niacin ifasha gukumira kwangirika kw’uturemangingo kandi igateza imbere ubuzima bwiza n’imibereho myiza muri rusange.
Gushyira mu mirire yacu ibiryo bikungahaye kuri niacin ni bwo buryo bwiza bwo guhaza ibyo dukeneye buri munsi mu buryo busanzwe. Ibiribwa birimo niacin nyinshi birimo:
●Imbuto n'imbuto:Zimwe mu masoko meza harimo ubunyobwa, imbuto z'ibihwagari, amande n'imbuto z'ibihwagari. Ntabwo bitanga gusa urugero rwiza rwa niacin, ahubwo binatanga n'izindi ntungamubiri z'ingenzi, ibinure byiza, na fibre.
●Inkoko n'inyama zitarimo ibinure:Inkoko, inyama y'inkoko, n'inyama z'inka zitarimo ibinure (nka sirloin cyangwa tenderloin) zirimo iyi vitamine y'ingenzi cyane. Ntabwo zikungahaye kuri niacin gusa, ahubwo zinatanga poroteyine nziza, feri, n'izindi ntungamubiri z'ingenzi.
●Amafi n'ibikomoka ku nyanja:Cyane cyane tuna, salmon, sardine na shrimp ntabwo biryoshye gusa ku buryohe, ahubwo binakungahaye kuri niacin.
●Ibinyampeke byuzuye: Ibinyampeke byuzuye nk'umuceri w'umukara, quinoa, ingano, na sayiri ntibikungahaye gusa ku biryo biryoshye, ahubwo ni isoko nziza ya niacin. Bitanga imbaraga zirambye, bifasha igogora, kandi bigafasha mu kugena urugero rw'isukari mu maraso.
●Ibishyimbo n'ibinyamisogwe:harimo amashu, ibishyimbo, ibishyimbo by'impyiko n'ibishyimbo byirabura, bikungahaye kuri niacin, fibre n'imyunyu ngugu itandukanye. Bifite akamaro kenshi ku buzima, harimo kunoza ubuzima bw'igogora, gutuma igipimo cy'isukari mu maraso gihagarara neza no gushyigikira ubuzima bw'umutima.
●Ibikomoka ku mata:Ibikomoka ku mata nk'amata, yawurute, na foromaje ntabwo bizwiho gusa calcium nyinshi, ahubwo ni isoko nziza ya niacin.
Igipimo cya niacin gikwiye giterwa n'uburyo ugikoresha, ndetse n'imyaka yawe, ibiro byawe, igitsina cyawe, n'ibyo ukeneye byihariye.
Dukurikije USDA, ifunguro rya buri munsi rya Vitamine B3 niacin risabwa ni iri rikurikira:
Abana: 2-16 mg ku munsi, bitewe n'imyaka
Abagabo: 16 mg ku munsi
Abagore: 14 mg ku munsi
Abagore (batwite): 18 mg ku munsi
Abagore (bonsa): 17 mg ku munsi
Mbere yo gushyiramo inyunganiramirire ya niacin mu buzima bwawe bwa buri munsi, ni ngombwa kugisha inama umuganga kuko ashobora gusuzuma ibyo ukeneye kandi akakuyobora mu kugena ingano ikwiye y’ibyo ukeneye ku giti cyawe.
Ingaruka mbi zishobora kubaho:
Nubwo niacin muri rusange ari nziza mu rugero rwagenwe rwo gufata buri munsi, hari abantu bashobora kugira ingaruka mbi iyo bafashe doze nyinshi, nko gushyuha (gutukura no gushyuha k'uruhu), kuribwa umutwe, kuribwa umutwe, no kumererwa nabi mu gifu. Izi ngaruka mbi akenshi ziba iz'igihe gito kandi zishobora kugabanuka iyo wongereye doze buhoro buhoro cyangwa ufata niacin hamwe n'amafunguro.
Q: Ese hari aho niacin ikomoka mu mirire?
A: Yego, niacin iboneka mu biribwa bitandukanye. Zimwe mu ndyo nziza za niacin zirimo inyama (cyane cyane umwijima n'inkoko), amafi (nk'amafi ya salmon na tuna), ibinyamisogwe, ibinyampeke byuzuye, n'ibinyampeke bikonjeshejwe. Nanone umubiri ubikora mu buryo busanzwe ukoresheje aside amine tryptophan, iboneka mu biribwa bikungahaye kuri poroteyine nk'amagi n'ibikomoka ku mata.
Q: Ese umuntu ashobora kubura niacin?
A: Yego, kubura niacin bishobora kubaho, bigatera indwara yitwa pellagra. Pellagra irangwa n'ibimenyetso nk'uduheri ku ruhu, ibibazo by'igifu, no kutabasha gutekereza neza. Ariko, kubura niacin ni gake cyane mu bihugu byateye imbere, kuko iboneka mu biribwa byinshi kandi ikunze kongerwamo ibiryo bikungahaye ku ntungamubiri.
Icyitonderwa: Iyi nyandiko ya blog ni amakuru rusange kandi ntabwo igomba gufatwa nk'inama z'ubuvuzi. Buri gihe banza uganire n'inzobere mu by'ubuzima mbere yo gukoresha inyongeramusaruro cyangwa guhindura gahunda yawe y'ubuvuzi.
Igihe cyo kohereza: 19 Nzeri 2023
