Niacin

Niacin, kana kuti vhitamini B3, imwe yemavhitaminzi akakosha eB-complex anonyungudika nemvura ayo muviri unoda kushandura chikafu kuita simba. Ese mavhitamini nemamineral akakosha pahutano hwakanyanya, asi niacin inonyanya kunaka kune tsinga uye kugaya masisitimu. Ngatitorei kutarisa kwakadzama kuti tinzwisise zviri nani niacin mabhenefiti nemhedzisiro yayo.

Niacin inowanikwa muzvokudya zvakawanda uye inowanikwa mukuwedzera uye fomu yemishonga, saka zviri nyore kuwana niacin yakakwana uye kukohwa mararamiro ayo ehutano. Matishu ari mumuviri anoshandura niacin kuita coenzyme inogona kushandiswa inonzi nicotinamide adenine dinucleotide (NAD), iyo inoshandiswa nemaenzayimu anopfuura mazana mana mumuviri kuita mabasa akakosha.

Kunyange zvazvo kushomeka kwe niacin kusingawanzoitiki pakati pevanhu vari muUnited States, kunogona kuva kwakanyanya uye kukonzera chirwere chinonzi pellagra. Zvirwere zvinyoro zvepellagra zvinogona kukonzera manyoka uye dermatitis, nepo zviitiko zvakakomba zvinogona kukonzera dementia uye kunyange kuuraya.

Pellagra inonyanya kuwanikwa pakati pevakuru pakati pemakore makumi maviri kusvika makumi mashanu emakore, asi inogona kudzivirirwa nekudya inokurudzirwa kudya kubvumirwa (RDA) yeniacin. Iyo yakakura RDA yeniacin ndeye 14 kusvika 16 mg pazuva. Niacin inowanikwa muzvokudya zvakaita sehove, huku, nyama yemombe, turkey, michero, nemiriwo. Niacin inogonawo kugadzirwa mumuviri kubva kune amino acid tryptophan. Iyi amino acid inowanikwa muzvikafu zvakaita sehuku, turkey, nzungu, mhodzi, uye zvigadzirwa zvesoya.

Niacin iri zvakare mune akawanda-over-the-counter multivitamins sechikafu chekuwedzera. Ose Nature Made uye Centrum akura multivitamins ane 20 mg ye niacin papiritsi, iyo ingangoita 125% yevakuru RDA. Nicotinic acid uye nicotinamide imhando mbiri dze niacin supplements. Over-the-counter supplements ye niacin inowanikwa mumhando dzakasiyana-siyana (50 mg, 100 mg, 250 mg, 500 mg) iyo yakakwirira kudarika RDA. Mafomu emishonga yeniacin anosanganisira mazita emhando akadai seNiaspan (yakawedzerwa-kuburitswa) uye Niacor (ichikurumidza kuburitswa) uye anowanikwa musimba rinosvika 1,000 mg. Niacin inogona kuwanikwa mune yakawedzera-kuburitswa gadziriso kuderedza mamwe mhedzisiro.

Dzimwe nguva niacin inorongedzerwa pamwe chete necholesterol-kudzikisa mishonga senge statins kubatsira kudzoreredza ropa lipid mazinga.

Humwe ufakazi hunoratidza kuti niacin yakanakira vanhu vane ngozi yakawedzera yehosha yemwoyo nehosha yemwoyo nemhaka yokuti haingodzikisi LDL cholesterol asiwo triglycerides. Niacin inogona kuderedza triglyceride mazinga ne20% kusvika 50%.