Niacin inhengo yemhuri isina kusvibiswa yemvura yeB-yakaoma mavitamini . Zvinotarisirwa kuita basa rekudya zvakajairika, kushandura chikafu chaunodya mune simba uye nehutano hwakanaka uye nervous system function. Zvakakoshawo kupararira kweropa, uye mazamu ako adrenal anoda niacin kuti awedzere kushungurudzika uye mahomoni ezvepabonde.
Niacin kukwana hazviwanzovi mumazuva ano ezvikuMadokero kudya - zvinowanzoitika semugumisiro wekudhakwa.
Zviratidzo zvekushaya kukwana kunakanya kunosanganisira kugadzikana kwekudya, kuneta, kuora maronda, kurutsa, uye kuora mwoyo. Pellagra inokonzerwa nekushayikwa kunokonzerwa neaiacin. Zviratidzo zvinosanganisira zvinetso zvepfungwa, chirwere, uye maronda paganda.
The Health and Medicine Division ye National Academy of Sciences, Engineering, uye Medicine inogadzira kudya kwemazuva ose kunyorera mavitamini nemaminera. Iyo DRI yeNiacin inotsanangurwa nezera uye zvepabonde. Vakadzi vane pamuviri kana kuyamwisa vanoda chikamu chikuru.
I-DRIs inobva pane zvinoenderana nehutano hwemunhu anoda - kana mune hutano huripo unofanirwa kutaura nemutano wako wehutano maererano neiacin yako inoda.
Dietary Reference Intakes
Varume
1 kusvika kumakore matatu: 6 milligrams pazuva
4 kusvika kumakore 8 : 8 milligrams pazuva
Makore 9 kusvika ku13: 12 milligrams pazuva
14+ makore: 16 milligrams pazuva
Females
1 kusvika kumakore matatu: 6 milligrams pazuva
4 kusvika kumakore 8 : 8 milligrams pazuva
Makore 9 kusvika ku13: 12 milligrams pazuva
14 + makore: 14 milligrams pazuva
Vakadzi vane pamuviri: 18 milligrams pazuva
Vakadzi vari kuyamwa: 17 milligrams pazuva
Niacin inowanikwa mune zvekudya zvakasiyana-siyana kusanganisira mishonga yemakaka, huku, hove, nyama dzine maonda, nuts, marume, mazai uye zvokudya zvevhitamini-yakasimbiswa. Sezvo zvichiwanikwa nyore nyore kubva pane zvakasiyana-siyana zvekudya, vanhu vazhinji havadi kutora zvigadziridzo kuti vaone kuti kudya kwakakwana.
Niacin Supplements uye Cholesterol
Kana inotorwa muhope huru, niacin inowedzera inogona kushandiswa kuderedza zvakakosha triglyceride uye LDL cholesterol (iyo yakashata yeklesterol) muropa uye kuwedzera mazinga eHDL cholesterol (yakanaka).
Kunyange zvazvo inowanikwa sepamusoro pekuwedzera kwekambani, kutora niacin nenzira iyi kunogona kukonzera zvinetso nenzira iyi yekushandiswa, saka taura nachiremba wako kana uri kufunga nezvokutora niacin yekushayisa. Kunyora mazana akawanda ekuwedzera yeaacin kunogona kukonzera kukuvadzwa kwechiropa, kunogona kubatana nemamwe marudzi emishonga, uye kunogona kuwedzera mazinga emushuga kuvanhu vane chirwere cheshuga.
Kutora niacin yakawanda kunokonzerawo kusagadzikana kugadzikana kunonzi niacin flush , iyo inosanganisira kupisa nekuchenesa kunzwa kwechiso uye manotsi. Haisi nengozi, asi inogona kutyisa nguva yokutanga iyo inoitika.
Nokuda kwezviitiko izvi nekuchengetedzwa kwezvokuchengetedza, Institute of Medicine yakagadzira makirogiramu makumi matatu nemasikati seyakakwirira yepamusoro yekudya kwevanhu vakuru. Hazvina mhosva kuti yakadini inonzi niacin inoshandiswa, maitiro makuru anofanira kungoshandiswa pasi pekutarisirwa kwechiremba.
Sources:
Gropper SS, Smith JL, Groff JL. "Kuvandudza Kudya uye Manetabolism." Shanduro yechitanhatu. Belmont, CA. Wadsworth Publishing Company, 2013.
Utano uye Medicine Division ye National Academy of Sciences, Engineering, uye Medicine. "Dheari Reference Reference Intakes Tables nekushanda." http://www.nationalacademies.org/hmd/activities/nutrition/summarydris/dri-tables.aspx.
National Institutes of Health Medline Plus. "Niacin." http://www.nlm.nih.gov/MEDLINEPLUS/ency/article/002411.htm.
National Institutes of Health Medline Plus. "Pellagra." http://www.nlm.nih.gov/medlineplus/article/000342.htm.