Sebakeng sa limatlafatsi tsa bohlokoa, livithamine li phetha karolo ea bohlokoa ho boloka bophelo bo botle le bophelo bo botle. E 'ngoe ea vithamine ea bohlokoa joalo eo hangata e hlokomolohuoang ke niacin, e tsejoang hape e le vithamine B3. Le hoja niacin e tsebahala ka bokhoni ba eona ba ho tšehetsa letlalo le phetseng hantle, e boetse e phetha karolo ea bohlokoa tlhahisong ea matla le metabolism, e leng se etsang hore e be karolo ea bohlokoa ea lijo tse leka-lekaneng.
Niacin, eo hape e tsejoang e le vithamine ea niacin le niacinamide, ke vithamine e qhibilihang metsing e fumanehang ka tlhaho lijong tse kang nama, tlhapi, likhoho, linaoa le lijo-thollo, kapa e nkoa e le tlatsetso ea lijo. Ke Limatlafatsi tsa 'mele tsa Bohlokoa tse hlokahalang ho fetola lik'habohaedreite, mafura le liprotheine tse lijong hore e be matla a ka sebelisoang.
Ke karolo ea vithamine B e rarahaneng, hammoho le livithamine tse ling tsa B, ho akarelletsa le vithamine B1 (thiamine), vithamine B2 (riboflavin), vithamine B3 (niacin / niacin), vithamine B5 (pantothenic acid), le tse ling. Har'a bona, vithamine B3 hangata e bitsoa niacin mme e na le mefuta e 'meli: niacin le nicotinamide.
Niacinamide ke o mong oa mefuta e atileng haholo ea vithamine B3, limatlafatsi tse hlokahalang bakeng sa lits'ebetso tse ngata 'meleng ea rona. E fana ka matla liseleng le ho thusa metabolism ea mafura, liprotheine le lik'habohaedreite. Niacin e boetse e thusa tlhahiso ea lihomone tse itseng 'me e thusa ho boloka letlalo le phetse hantle, tsamaiso ea tšilo ea lijo le methapo. Ho phaella moo, niacin e atisa ho sebelisoa e le tlatsetso ho thusa ho laola maemo a itseng a bongaka, a kang k'holeseterole e phahameng le maemo a triglyceride.
1. Ntlafatsa bophelo bo botle ba pelo
Niacin e tsebahala haholo ka litlamorao tsa eona tse kholo ho bophelo bo botle ba pelo. E thusa ho eketsa maemo a cholesterol e ntle (HDL) le ho theola maemo a cholesterol e mpe (LDL) le triglycerides. Ka ho laola maemo a k'holeseterole, niacin e thusa ho fokotsa kotsi ea lefu la pelo, ho kenyeletsa lefu la pelo le stroke. Litholoana tsa eona tsa vasodilatory li boetse li thusa ho ntlafatsa phallo ea mali le ho fokotsa khatello ea mali, ho khothalletsa tsamaiso ea pelo e phetseng hantle.
2. Ntlafatsa tšebetso ea boko
Ho matlafatsa boko ba hau ho bohlokoa joalo ka ho futhumatsa 'mele oa hau,' me niacin e etsa mosebetsi o motle haholo ho sena. Niacin e tšehetsa tlhahiso ea li-neurotransmitters, ho akarelletsa le serotonin le dopamine, tse laolang maikutlo, boitšoaro le temoho. Ka ho ntlafatsa maemo a li-neurotransmitter, niacin e thusa ho boloka mohopolo oa kelello, ho fokotsa moholi oa boko, le ho khothaletsa ts'ebetso ea kelello ka kakaretso. Ho noa niacin kamehla ho boetse ho bontšitse liphello tse ntle ho laola matšoao a mafu a amanang le mohopolo a kang lefu la Alzheimer.
3. Amplifier ea matla
Haeba hangata u iphumana u le botsoa kapa u haelloa ke matla, niacin e ka ba tharollo eo u e batlang. E le karolo ea bohlokoa ea ts'ebetso ea tlhahiso ea matla a cellular, niacin e thusa ho fetola lijo tseo re li jang matla. Ka ho khothalletsa ho senyeha ha lik'habohaedreite, liprotheine le mafura, niacin e tiisa hore 'mele ea rona e na le matla a tsitsitseng, ho thibela mokhathala le ho khathala. Ho kenyelletsa lijo tse nang le niacin tse ngata lijong tsa hau ka tlhaho ho ka eketsa matla a hau.
4. Ntlafatsa bophelo bo botle ba letlalo
Amohela melemo ea niacin 'me u re hantle ho letlalo le lerootho, le se nang khanya. Sematlafatsi sena sa bohlokoa se fana ka melemo e mengata letlalong. Niacin e thusa ho fokotsa ho ruruha, ho khothalletsa tlhahiso ea collagen, le ho ntlafatsa ts'ebetso ea thibelo ea letlalo. Lintho tsa eona tse thibelang ho ruruha li etsa hore e be mothusi e moholo oa ho phekola maemo a letlalo a kang makhopho, eczema le rosacea. Tšebeliso ea kamehla ea niacin e thusa ho boloka letlalo le le lecha, le khanyang, e leng se etsang hore e be tlatsetso e loketseng tloaelong ea hau ea tlhokomelo ea letlalo.
5. Taolo ea tsoekere ea mali
Molemo o mong o tsotehang oa niacin ke bokhoni ba eona ba ho laola maemo a tsoekere ea mali. Sena se bohlokoa haholo ho batho ba nang le lefu la tsoekere kapa ba kotsing ea ho tšoaroa ke lefu la tsoekere. Niacin e ntlafatsa kutloisiso ea insulin 'me e thusa' mele ho laola maemo a tsoekere ea mali ka katleho. Ka ho boloka litekanyetso tsa tsoekere ea mali tse tsitsitseng, niacin e ka fokotsa kotsi ea mathata a amanang le lefu la tsoekere, joalo ka mathata a pelo le methapo ea kutlo.
6. Tokiso ea DNA le ts'ebetso ea lisele
Niacin e tšehetsa mekhoa e nepahetseng ea ho lokisa DNA le ho thusa ho boloka botsitso ba liphatsa tsa lefutso. Ho feta moo, e bapala karolo ea bohlokoa ho hlahisoeng ha NAD (nicotinamide adenine dinucleotide), coenzyme e ikarabellang bakeng sa mesebetsi ea bohlokoa ea cellular. Ka ho ts'ehetsa tokiso ea DNA le ho netefatsa tšebetso e nepahetseng ea lisele, niacin e thusa ho thibela tšenyo ea lisele le ho khothaletsa bophelo bo botle le boiketlo ka kakaretso.
Ho kenyelletsa lijo tse nang le niacin e ngata lijong tsa rona ke mokhoa o motle oa ho fihlela litlhoko tsa rona tsa letsatsi le letsatsi. Lijo tse nang le niacin e ngata li kenyelletsa:
●Linate le peo:Mehloli e meng e metle e kenyelletsa matokomane, peo ea soneblomo, lialmonde le li-flaxseeds. Ha e fane feela ka tekanyo e nepahetseng ea niacin, empa hape le limatlafatsi tse ling tsa bohlokoa, mafura a phetseng hantle le fiber.
●Nama ea likhoho le nama e mafura:Khoho, turkey, le nama ea khomo e se nang mafura (joaloka sirloin kapa tenderloin) li na le bongata bo bongata ba vithamine ena ea bohlokoa. Hase feela hore li na le niacin e ngata, hape li fana ka protheine ea boleng bo holimo, tšepe le limatlafatsi tse ling tsa bohlokoa.
●Litlhapi le lijo tsa leoatleng:Haholo-holo tuna, saalmon, sardine le shrimp ha li monate feela bakeng sa litlolo tsa tatso, empa hape li ruile ka niacin.
●Lithollo tse felletseng: Lithollo tse felletseng tse kang raese e sootho, quinoa, oats le harese ha li na fiber feela ea lijo, empa hape ke mehloli e metle ea niacin. Li fana ka matla a tsitsitseng, li thusa tšilo ea lijo, le ho thusa ho laola maemo a tsoekere ea mali.
●Linaoa le linaoa:ho kenyelletsa le lentile, lierekisi, linaoa tsa liphio le linaoa tse ntšo, tse nang le niacin e ngata, fiber le liminerale tse fapaneng. Li na le melemo e mengata ea bophelo bo botle, ho kenyelletsa ho ntlafatsa bophelo bo botle ba tšilo ea lijo, ho tsitsisa maemo a tsoekere ea mali le ho tšehetsa bophelo bo botle ba pelo.
●Lihlahisoa tsa lebese:lihlahisoa tsa lebese tse kang lebese, yogurt, le chisi ha li tsejoe feela ka calcium ea tsona, empa hape ke mohloli o moholo oa niacin.
Tekanyo e nepahetseng ea niacin e itšetlehile ka hore na u e sebelisa joang, hammoho le lilemo tsa hau, boima ba 'mele, bong le litlhoko tse khethehileng.
Ho ea ka USDA, tlhahiso ea letsatsi le letsatsi ea vithamine B3 niacin ke e latelang:
Bana: 2-16 mg ka letsatsi, ho itšetlehile ka lilemo
Banna: 16 mg ka letsatsi
Basali: 14 mg ka letsatsi
Basali (bakhachane): 18 mg ka letsatsi
Basali (ba anyesang): 17 mg ka letsatsi
Pele o kenyelletsa li-supplement tsa niacin ts'ebetsong ea hau ea letsatsi le letsatsi, hoa hlokahala ho buisana le mofani oa tlhokomelo ea bophelo kaha ba ka lekola litlhoko tsa hau tse ikhethileng mme ba u tataisa ho fumana litekanyetso tse nepahetseng bakeng sa litlhoko tsa hau ka bomong.
Litla-morao tse ka bang teng:
Le hoja niacin ka kakaretso e sireletsehile ka har'a lijo tse khothalletsoang letsatsi le leng le le leng, batho ba bang ba ka 'na ba e-ba le liphello tse mpe ka litekanyetso tse phahameng, tse kang ho phalla (bofubelu le mofuthu oa letlalo), ho hlohlona, hlooho, le ho se khathatsehe ha mala. Litla-morao tsena hangata ke tsa nakoana 'me li ka fokotsoa ka ho eketsa lethal dose butle-butle kapa ho noa niacin ka lijo.
P: Na ho na le mehloli ea lijo ea niacin?
K: E, niacin e ka fumanoa mehloling e fapaneng ea lijo. Mehloli e meng ea phepo e ntle ka ho fetisisa ea niacin e kenyelletsa nama (haholo-holo sebete le likhoho), tlhapi (e kang salmon le tuna), legumes, lijo-thollo, le lijo-thollo tse matlafalitsoeng. E boetse e entsoe ka tlhaho ke 'mele ho tsoa ho amino acid tryptophan, e fumanehang lijong tse nang le protheine e ngata joalo ka mahe le lihlahisoa tsa lebese.
P: Na khaello ea niacin e ka etsahala?
K: E, khaello ea niacin e ka hlaha, e lebisang boemong bo bitsoang pellagra. Pellagra e tšoauoa ka matšoao a kang makhopho a letlalo, mathata a ka mpeng le ho se sebetse hantle kelellong. Leha ho le joalo, khaello ea niacin ke ntho e sa tloaelehang linaheng tse tsoetseng pele, kaha e fumaneha habonolo lijong tse ngata ’me hangata e ekeletsoa lihlahisoa tse nang le liqhobosheane.
Boitlhotlhollo: Poso ena ea blog e sebetsa e le tlhaiso-leseling e akaretsang mme ha ea lokela ho nkuoa e le keletso ea bongaka. Kamehla buisana le setsebi sa tlhokomelo ea bophelo pele u sebelisa li-supplement leha e le life kapa u etsa liphetoho tsamaisong ea tlhokomelo ea bophelo.
Nako ea poso: Sep-19-2023
