Abincin da ke cike da Niacin
Wadatacce
Niacin, wanda aka fi sani da bitamin B3, yana cikin abinci irin su nama, kaza, kifi, gyada, koren kayan lambu da kuma cire tumatir, sannan ana kara shi a cikin kayayyakin kamar garin alkama da na masara.
Wannan bitamin yana aiki a cikin jiki yana aiwatar da ayyuka kamar haɓaka yaɗuwar jini, sauƙaƙe ƙaura da inganta kula da ciwon sukari, kuma ana iya amfani dashi ta hanyar abubuwan kari don taimakawa sarrafa babban cholesterol. Duba ƙarin ayyuka anan.
Adadin Niacin a cikin abinci
Tebur mai zuwa yana nuna adadin niacin da ke cikin kowane gram 100 na abinci.
| Abinci (100 g) | Adadin Niacin | Makamashi |
| Hanyar gasasshen | 11.92 MG | 225 kcal |
| Gyada | 10.18 MG | 544 kcal |
| Kaza dafa | 7.6 MG | 163 kcal |
| Tuna gwangwani | 3.17 mg | 166 kcal |
| Sesame iri | 5.92 MG | 584 kcal |
| Salmon da aka dafa | 5.35 MG | 229 kcal |
Cire tumatir | 2.42 MG | 61 kcal |
Bugu da kari, yana da mahimmanci a kara amfani da sinadarin tryptophan, wani amino acid wanda ke kara yawan niacin a jiki wanda kuma yake cikin cuku, kwai da gyada, misali. Duba cikakken jerin wadatattun kayan abinci na tryptophan.
Rashin wannan bitamin na iya haifar da matsaloli kamar pellagra, cututtukan fata wanda kan iya haifar da damuwa, gudawa da tabin hankali, don haka duba alamun rashin niacin.
Muna Ba Ku Shawara Ku Gani
Kayan Abinci Guda 5 Wanda Zai Iya Taimaka Maka Ka Gyara Tsoka
