Niacin

Niacin wani nau'in bitamin ne na B. Yana da bitamin mai narkewa cikin ruwa. Ba a adana shi a cikin jiki. Ruwan bitamin mai narkewa yana narkewa cikin ruwa. Yawan bitamin yana barin jiki ta cikin fitsari. Jiki yana riƙe da ɗan ajiyar waɗannan bitamin. Dole ne a dauke su akai-akai don kula da ajiyar.

Niacin yana taimakawa tsarin narkewar abinci, fata, da jijiyoyi suyi aiki. Hakanan yana da mahimmanci don canza abinci zuwa makamashi.

Niacin (wanda aka fi sani da bitamin B3) ana samunsa a cikin:

• Madara
• Qwai
• Gurasa da hatsi masu wadata
• Shinkafa
• Kifi
• Naman nama
• Kayan kafa
• Gyada
• Kaji

NIACIN DA CUTA

Shekaru da yawa, ana amfani da allurai na 1 zuwa 3 na nicotinic acid a kowace rana azaman magani ga cutar hawan jini.

Niacin na iya taimakawa wajen kara yawan kyakkyawan cholesterol (HDL cholesterol) a cikin jini. Hakanan zai iya saukar da yawan ƙiba mara kyau a cikin jini. Yi magana koyaushe ga mai ba da sabis na kiwon lafiya kafin fara kowane kari.

Gurgunta:

Rashin raunin niacin yana haifar da cutar pellagra. Kwayar cutar sun hada da:

• Matsalar narkewar abinci
• Fata mai kumburi
• Ayyukan tunani mara kyau

Babban bayani:

Yawan niacin na iya haifar da:

• Levelara yawan sukarin jini (glucose)
• Lalacewar hanta
• Ciwon ultic
• Rashin fata

Lokacin da aka ba da magani ga mutanen da ke da babban cholesterol, abubuwan niacin na iya haifar da “ɓarkewa.” Shine jin dumi, ja, ƙaiƙayi ko kumburin fuska, wuya, hannu ko kirji na sama.

Don hana yin wanka, kar a sha abubuwan sha masu zafi ko giya tare da niacin.

Sababbin hanyoyin kara niacin suna da karancin sakamako. Nicotinamide ba ya haifar da waɗannan tasirin.

NUNA SHAWARA

An bayar da shawarwarin niacin da sauran abubuwan gina jiki a cikin Abincin Abincin Abincin (DRIs), wanda Hukumar Abinci da Abinci ta gina a Cibiyar Magunguna. DRI kalma ce don ƙididdigar ƙimomin tunani waɗanda aka yi amfani da su don tsarawa da tantance abubuwan abinci mai gina jiki na masu lafiya. Wadannan dabi'u, wadanda suka bambanta da shekaru da jinsi, sun hada da:

• Izini na Abincin Abinci (RDA): matsakaiciyar matakin yau da kullun wanda ya isa ya sadu da abubuwan gina jiki na kusan duka (97% zuwa 98%) masu lafiya.
• Isasshen Amincewa (AI): lokacin da babu isassun shaidu don ƙirƙirar RDA, ana saita AI a matakin da ake tunanin tabbatar da isasshen abinci mai gina jiki.

Abincin Abincin Abinci don Niacin:

Jarirai

• 0 zuwa watanni 6: 2 * milligram a kowace rana (mg / rana)
• 7 zuwa watanni 12: 4 * mg / day

* Isasshen Amfani (AI)

Yara (RDA)

• 1 zuwa 3 shekaru: 6 MG / rana
• 4 zuwa 8 shekaru: 8 mg / rana
• 9 zuwa shekaru 13: 12 mg / rana

Matasa da Manya (RDA)

• Maza masu shekaru 14 zuwa sama: 16 mg / day
• Mace masu shekaru 14 da mazan: 14 mg / day, 18 mg / day yayin juna biyu, 17 mg / day yayin lactation

Takamaiman shawarwari sun dogara da shekaru, jima'i, da wasu dalilai (kamar ciki). Mata masu ciki ko masu shayarwa suna buƙatar adadi mai yawa. Tambayi mai ba da sabis wane adadin ne ya fi dacewa a gare ku.

Hanya mafi kyau don samun buƙatun yau da kullun na mahimmin bitamin shine cin abinci mai daidaituwa wanda ya ƙunshi abinci iri-iri.

Nicotinic acid; Vitamin B3

• Amfanin Vitamin B3
• Rashin bitamin B3
• Vitamin B3 tushe

Mason JB. Vitamin, ma'adanai masu alama, da sauran kayan ƙarancin abinci. A cikin: Goldman L, Schafer AI, eds. Magungunan Goldman-Cecil. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: babi na 218.

Salwen MJ. Vitamin da abubuwa masu alama. A cikin: McPherson RA, Pincus MR, eds. Henry's Clinical Diagnosis and Management by Hanyoyin Laboratory. 23 ga ed. St Louis, MO: Elsevier; 2017: babi na 26.