Niacin

Niacin, kapena vitamini B3, ndi imodzi mwa mavitamini a B-complex osungunuka m'madzi omwe thupi limafunikira kusandutsa chakudya kukhala mphamvu. Mavitamini ndi michere yonse ndi yofunika kuti mukhale ndi thanzi labwino, koma niacin ndi yabwino kwambiri pamanjenje ndi m'mimba. Tiyeni tione mozama kuti timvetsetse ubwino wa niacin ndi zotsatira zake.

Niacin imapezeka muzakudya zambiri ndipo imapezeka muzowonjezera ndi mankhwala, kotero ndikosavuta kupeza niacin yokwanira ndikupindula ndi thanzi. Minofu ya m’thupi imatembenuza niacin kukhala coenzyme yogwiritsiridwa ntchito yotchedwa nicotinamide adenine dinucleotide (NAD), imene imagwiritsidwa ntchito ndi ma enzymes oposa 400 m’thupi kugwira ntchito zofunika.

Ngakhale kuti kusowa kwa niacin ndi kosowa pakati pa anthu a ku United States, kumatha kukhala koopsa ndi kuyambitsa matenda otchedwa pellagra. Matenda ocheperako a pellagra amatha kuyambitsa kutsekula m'mimba ndi dermatitis, pomwe zovuta kwambiri zimatha kuyambitsa dementia ngakhale kupha.

Pellagra imapezeka kwambiri pakati pa akuluakulu azaka zapakati pa 20 mpaka 50, koma ikhoza kupewedwa mwa kudya chakudya chovomerezeka (RDA) cha niacin. RDA wamkulu wa niacin ndi 14 mpaka 16 mg patsiku. Niacin imapezeka mosavuta muzakudya monga nsomba, nkhuku, ng'ombe, Turkey, zipatso, ndi ndiwo zamasamba. Niacin imatha kupangidwanso m'thupi kuchokera ku amino acid tryptophan. Amino acid imeneyi imapezeka muzakudya monga nkhuku, turkey, mtedza, mbewu, ndi soya.

Niacin imakhalanso m'ma multivitamini ambiri omwe amagulitsidwa ngati chakudya chowonjezera. Ma multivitamini a Nature Made ndi Centrum achikulire ali ndi 20 mg ya niacin pa piritsi, yomwe ili pafupifupi 125% ya RDA wamkulu. Nicotinic acid ndi nicotinamide ndi mitundu iwiri ya niacin supplements. Zowonjezera zowonjezera za niacin zimapezeka mu mphamvu zosiyanasiyana (50 mg, 100 mg, 250 mg, 500 mg) zomwe zimakhala zapamwamba kuposa RDA. Mitundu ya mankhwala ya niacin imaphatikizapo mayina amtundu monga Niaspan (kutulutsidwa kwanthawi yayitali) ndi Niacor (yotulutsidwa posachedwa) ndipo imapezeka mu mphamvu zofikira 1,000 mg. Niacin imapezeka mu mawonekedwe otulutsidwa kuti muchepetse zovuta zina.

Nthawi zina niacin amaperekedwa limodzi ndi mankhwala ochepetsa mafuta m'thupi monga ma statins kuti achepetse kuchuluka kwa lipid m'magazi.

Umboni wina umasonyeza kuti niacin ndi yabwino kwa anthu omwe ali ndi chiopsezo chowonjezereka cha matenda a mtima ndi matenda a mtima chifukwa sikuti imachepetsa cholesterol ya LDL komanso triglycerides. Niacin imatha kuchepetsa milingo ya triglyceride ndi 20% mpaka 50%.