Tabeng ea limatlafatsi tsa bohlokoa, livithamine li phetha karolo ea bohlokoa ho bolokeng bophelo bo botle le boiketlo bo botle. E 'ngoe ea vithamine ea bohlokoa 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 bapala karolo ea bohlokoa tlhahisong ea matla le metabolism, e leng se etsang hore e be karolo ea bohlokoa ea lijo tse leka-lekaneng.
Niacin, e tsejoang hape e le vithamine ea niacin le niacinamide, ke vithamine e qhibilihang ka metsing e hlahang ka tlhaho lijong tse kang nama, tlhapi, likhoho, linaoa le lijo-thollo tse felletseng, kapa e nooang e le tlatsetso ea lijo. Ke limatlafatsi tsa bohlokoa tsa 'mele tse hlokahalang ho fetola lik'habohaedreite, mafura le liprotheine lijong hore e be matla a ka sebelisoang.
Ke karolo ea motsoako oa vithamine B, hammoho le livithamine tse ling tsa B, ho kenyeletsoa vithamine B1 (thiamine), vithamine B2 (riboflavin), vithamine B3 (niacin/niacin), vithamine B5 (pantothenic acid), le tse ling. Har'a tsona, vithamine B3 hangata e bitsoa niacin 'me e na le mefuta e' meli: niacin le nicotinamide.
Niacinamide ke e 'ngoe ea mefuta e tloaelehileng haholo ea vithamine B3, e leng phepo ea bohlokoa e hlokahalang bakeng sa lits'ebetso tse ngata 'meleng ea rona. E fana ka matla liseleng 'me e thusa ho metabolism ea mafura, liprotheine le lik'habohaedreite. Niacin e boetse e thusa tlhahisong ea lihormone tse itseng 'me e thusa ho boloka letlalo le phetse hantle, tšilo ea lijo le litsamaiso tsa methapo. Ho feta moo, niacin hangata e sebelisoa e le tlatsetso ho thusa ho laola maemo a itseng a bongaka, joalo ka maemo a phahameng a k'holeseterole le triglyceride.
1. Ntlafatsa bophelo bo botle ba pelo
Niacin e tsebahala haholo ka litlamorao tsa eona tse kholo bophelong ba pelo. E thusa ho eketsa maemo a k'holeseterole e ntle (HDL) le ho theola maemo a k'holeseterole e mpe (LDL) le triglycerides. Ka ho laola maemo a k'holeseterole, niacin e thusa ho fokotsa kotsi ea lefu la pelo, ho kenyeletsoa le tlhaselo ea pelo le stroke. Matla a eona a ho kokobetsa methapo ea mali a boetse a thusa ho ntlafatsa phallo ea mali le ho theola khatello ea mali, e leng se khothalletsang tsamaiso e phetseng hantle ea pelo le methapo ea mali.
2. Ntlafatsa ts'ebetso ea boko
Ho matlafatsa boko ba hao ho bohlokoa feela joaloka ho matlafatsa 'mele oa hao, 'me niacin e etsa mosebetsi o motle haholo ho sena. Niacin e tšehetsa tlhahiso ea li-neurotransmitters, ho kenyeletsoa le serotonin le dopamine, tse laolang maikutlo, boitšoaro le kutloisiso. Ka ho ntlafatsa maemo a li-neurotransmitter, niacin e thusa ho boloka tlhokomelo ea kelello, ho fokotsa moholi oa boko, le ho khothalletsa ts'ebetso ea kelello ka kakaretso. Ho ja niacin khafetsa ho boetse ho bontšitse liphetho tse ntle ho laoleng matšoao a mafu a amanang le mohopolo a kang lefu la Alzheimer.
3. Seholisa-matla sa eneji
Haeba hangata o iphumana o lieha kapa o hloka matla, niacin e ka ba tharollo eo o e batlang. Jwalo ka karolo ya bohlokwa ya tshebetso ya tlhahiso ya matla a sele, niacin e thusa ho fetola dijo tseo re di jang hore e be matla. Ka ho kgothaletsa ho senyeha ha dikhabohaedreite, diprotheine le mafura, niacin e netefatsa hore mmele ya rona e na le phepelo e tsitsitseng ya matla, e thibela mokhathala le botsoa. Ho kenyelletsa dijo tse nang le niacin e ngata dijong tsa hao ho ka eketsa maemo a hao a matla ka tlhaho.
4. Ntlafatsa bophelo bo botle ba letlalo
Amohela melemo ea niacin 'me u sale hantle letlalong le lerootho, le sa benyeng. Konofolo ena ea bohlokoa e 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. Matla a eona a ho thibela ho ruruha a e etsa hore e be thuso e kholo ho phekoleng maemo a letlalo a kang makhopho, eczema le rosacea. Ho noa niacin khafetsa ho thusa ho boloka letlalo le lecha, le khanyang, e leng se etsang hore e be tlatsetso e ntle kemisong ea hau ea tlhokomelo ea letlalo.
5. Taolo ea tsoekere maling
Molemo o mong o khahlang oa niacin ke bokhoni ba eona ba ho laola maemo a tsoekere maling. Sena se bohlokoa haholo ho batho ba nang le lefu la tsoekere kapa ba kotsing ea ho ba le lefu la tsoekere. Niacin e ntlafatsa kutloisiso ea insulin 'me e thusa' mele ho laola maemo a tsoekere maling ka katleho. Ka ho boloka maemo a tsitsitseng a tsoekere maling, niacin e ka fokotsa kotsi ea mathata a amanang le lefu la tsoekere, joalo ka mathata a pelo le methapo ea mali.
6. Tokiso ea DNA le ts'ebetso ea sele
Niacin e tšehetsa mekhoa e nepahetseng ea ho lokisa DNA 'me e thusa ho boloka botsitso ba liphatsa tsa lefutso. Ho feta moo, e bapala karolo ea bohlokoa tlhahisong ea NAD (nicotinamide adenine dinucleotide), coenzyme e ikarabellang bakeng sa mesebetsi ea bohlokoa ea sele. Ka ho tšehetsa tokiso ea DNA le ho netefatsa ts'ebetso e ntle ea sele, niacin e thusa ho thibela tšenyo ea sele le ho khothaletsa bophelo bo botle le boiketlo ka kakaretso.
Ho kenyelletsa lijo tse nang le niacin e ngata lijong tsa rona ke tsela e molemohali ea ho khotsofatsa litlhoko tsa rona tsa letsatsi le letsatsi ka tlhaho. Lijo tse nang le niacin e ngata li kenyelletsa:
●Linate le peo:Mehloli e meng e metle e kenyelletsa linate tsa peo, peo ea sonobolomo, lialmonde le peo ea folaxe. Ha e fane feela ka tekanyo e phetseng hantle ea niacin, empa hape e fana ka limatlafatsi tse ling tsa bohlokoa, mafura a phetseng hantle le faeba.
●Nama ea likhoho le nama e se nang mafura a mangata:Khoho, kalakuni le nama ea khomo e se nang mafura a mangata (joalo ka sirloin kapa tenderloin) li na le vithamine ena ea bohlokoa e ngata. Hase feela hore li ruile niacin, li boetse li fana ka protheine ea boleng bo holimo, tšepe le limatlafatsi tse ling tsa bohlokoa.
●Litlhapi le lijo tsa leoatleng:Haholo-holo tuna, salmon, sardine le shrimp ha li monate feela bakeng sa tatso, empa hape li ruile niacin.
●Lithollo tse felletseng: Lithollo tse felletseng tse kang raese e sootho, quinoa, oats le harese ha li ruile feela ka faeba ea lijo, empa hape ke mehloli e metle ea niacin. Li fana ka matla a tsitsitseng, li thusa tšilo ea lijo, 'me li thusa ho laola maemo a tsoekere maling.
●Linaoa le linaoa:ho kenyeletsoa lensisi, li-chickpea, linaoa tsa liphio le linaoa tse ntšo, tse nang le niacin e ngata, faeba le liminerale tse fapaneng. Li na le melemo e mengata ea bophelo bo botle, ho kenyeletsoa ho ntlafatsa bophelo bo botle ba tšilo ea lijo, ho tsitsisa maemo a tsoekere maling 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 itseng.
Ho ea ka USDA, tekanyo e khothalletsoang ea letsatsi le letsatsi ea vithamine B3 niacin ke e latelang:
Bana: 2-16 mg ka letsatsi, ho latela lilemo
Banna: 16 mg ka letsatsi
Basali: 14 mg ka letsatsi
Basali (baimana): 18 mg ka letsatsi
Basali (ho anyesa): 17 mg ka letsatsi
Pele o kenyelletsa li-supplement tsa niacin kemisong ea hau ea letsatsi le letsatsi, hoa hlokahala ho buisana le mofani oa tlhokomelo ea bophelo kaha ba ka hlahloba litlhoko tsa hau tse ikhethileng le ho u tataisa ho fumana tekanyo e nepahetseng bakeng sa litlhoko tsa hau.
Litla-morao tse ka bang teng:
Leha niacin ka kakaretso e bolokehile ka tekanyo e khothaletsoang ea letsatsi le letsatsi, batho ba bang ba ka ba le litlamorao tse mpe ha ba sebelisa tekanyo e phahameng, joalo ka ho hlatsa (bofubelu le mofuthu oa letlalo), ho hlohlona, hlooho e opang le ho se phutholohe ha mala. Litla-morao tsena hangata ke tsa nakoana 'me li ka fokotsoa ka ho eketsa tekanyo butle-butle kapa ho nka niacin le lijo.
P: Na ho na le mehloli efe kapa efe ea lijo ea niacin?
K: E, niacin e ka fumanoa mehloling e fapaneng ea lijo. Mehloli e meng e metle ea niacin e kenyelletsa nama (haholo-holo sebete le khoho), tlhapi (joalo ka salmon le tuna), linaoa, lijo-thollo tse felletseng le lijo-thollo tse matlafalitsoeng. E boetse e hlahisoa ka tlhaho ke 'mele ho tsoa ho amino acid tryptophan, e fumanoang lijong tse nang le protheine e ngata joalo ka mahe le lihlahisoa tsa lebese.
P: Na khaello ea niacin e ka hlaha?
K: E, khaello ea niacin e ka hlaha, e leng se lebisang boemong bo bitsoang pellagra. Pellagra e khetholloa ka matšoao a kang makhopho a letlalo, mathata a mala le ho fokola ha kelello. Leha ho le joalo, khaello ea niacin ha e fumanehe hangata linaheng tse tsoetseng pele, kaha e fumaneha habonolo lijong tse ngata 'me hangata e eketsoa lihlahisoa tse matlafalitsoeng.
Tlhokomeliso: Sengoliloeng sena sa blog se sebetsa e le tlhahisoleseling e akaretsang 'me ha sea lokela ho nkoa e le keletso ea bongaka. Kamehla buisana le setsebi sa tlhokomelo ea bophelo pele u sebelisa li-supplement kapa u etsa liphetoho mokhoeng oa hau oa tlhokomelo ea bophelo.
Nako ea poso: Loetse-19-2023
