Niacin

Niacin, kapena vitamini B3, ndi imodzi mwa mavitamini ofunikira kwambiri a B-complex omwe amasungunuka m'madzi omwe thupi limafunikira kuti lisinthe chakudya kukhala mphamvu. Mavitamini ndi mchere wonse ndi ofunikira pa thanzi labwino, koma niacin ndi yabwino makamaka kwa mitsempha ndi kugaya chakudya. Tiyeni tiwone mozama kuti timvetse bwino ubwino wa niacin ndi zotsatira zake.

Niacin imapezeka mwachilengedwe m'zakudya zambiri ndipo imapezeka mu mawonekedwe owonjezera komanso operekedwa ndi dokotala, kotero n'zosavuta kupeza niacin yokwanira ndikupindula ndi thanzi lake. Minofu m'thupi imasintha niacin kukhala coenzyme yogwiritsidwa ntchito yotchedwa nicotinamide adenine dinucleotide (NAD), yomwe imagwiritsidwa ntchito ndi ma enzyme opitilira 400 m'thupi kuti agwire ntchito zofunika.

Ngakhale kusowa kwa niacin sikudziwika kawirikawiri pakati pa anthu ku United States, kumatha kukhala koopsa kwambiri ndikuyambitsa matenda otupa m'thupi otchedwa pellagra. Matenda ofatsa a pellagra angayambitse kutsegula m'mimba ndi dermatitis, pomwe matenda owopsa kwambiri angayambitse matenda a dementia komanso kupha anthu.

Pellagra imapezeka kwambiri pakati pa akuluakulu azaka zapakati pa 20 ndi 50, koma ikhoza kupewedwa podya chakudya chovomerezeka (RDA). RDA ya niacin kwa akuluakulu ndi 14 mpaka 16 mg patsiku. Niacin imapezeka mosavuta muzakudya monga nsomba, nkhuku, ng'ombe, nkhuku, zipatso, ndi ndiwo zamasamba. Niacin imathanso kupangidwa m'thupi kuchokera ku amino acid tryptophan. Amino acid iyi imapezeka muzakudya monga nkhuku, nkhuku, mtedza, mbewu, ndi soya.

Niacin imapezekanso m'ma multivitamini ambiri ogulitsidwa popanda mankhwala monga chowonjezera pazakudya. Ma multivitamini onse a Nature Made ndi Centrum akuluakulu ali ndi 20 mg ya niacin pa piritsi lililonse, lomwe ndi pafupifupi 125% ya RDA ya akuluakulu. Nicotinic acid ndi nicotinamide ndi mitundu iwiri ya zowonjezera za niacin. Zowonjezera za niacin zomwe zimaperekedwa popanda mankhwala zimapezeka m'mitundu yosiyanasiyana (50 mg, 100 mg, 250 mg, 500 mg) zomwe ndi zapamwamba kuposa RDA. Mitundu ya niacin yomwe imaperekedwa ndi dokotala imaphatikizapo mayina monga Niaspan (yotulutsidwa nthawi yomweyo) ndi Niacor (yotulutsidwa nthawi yomweyo) ndipo imapezeka m'mitundu yokwana 1,000 mg. Niacin imapezeka mu njira yowonjezera nthawi yayitali kuti ichepetse zotsatirapo zina.

Nthawi zina niacin imaperekedwa pamodzi ndi mankhwala ochepetsa cholesterol monga ma statins kuti athandize kuchepetsa kuchuluka kwa mafuta m'magazi.

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