I-Niacin

I-Niacin, noma uvithamini B3, ungomunye wamavithamini B abalulekile ancibilika emanzini adingwa umzimba ukuze uguqule ukudla kube amandla. Wonke amavithamini namaminerali abalulekile empilweni engcono, kodwa i-niacin ilungele kakhulu isimiso sezinzwa kanye nokugaya ukudla. Ake sibheke kabanzi ukuze siqonde kangcono izinzuzo ze-niacin kanye nemiphumela yayo emibi.

I-Niacin itholakala ngokwemvelo ekudleni okuningi futhi iyatholakala njengesengezo kanye nefomu lencwadi kadokotela, ngakho-ke kulula ukuthola i-niacin eyanele futhi uvune izinzuzo zayo zezempilo. Izicubu emzimbeni ziguqula i-niacin ibe i-coenzyme esetshenziswayo ebizwa ngokuthi i-nicotinamide adenine dinucleotide (NAD), esetshenziswa ama-enzyme angaphezu kuka-400 emzimbeni ukuze enze imisebenzi ebalulekile.

Nakuba ukushoda kwe-niacin kuyivelakancane kubantu base-United States, kungase kube kubi kakhulu futhi kubangele isifo esibizwa ngokuthi i-pellagra. Izimo ezithambile ze-pellagra zingabangela isifo sohudo kanye ne-dermatitis, kuyilapho izimo ezimbi kakhulu zingabangela ukuwohloka komqondo futhi zibulale.

I-Pellagra ivame kakhulu kubantu abadala abaphakathi kweminyaka engama-20 kuya kwengama-50 ubudala, kodwa ingagwenywa ngokudla isibonelelo sokudla esinconywayo (RDA) se-niacin. I-RDA yabantu abadala ye-niacin ingu-14 kuya ku-16 mg ngosuku. I-Niacin itholakala kalula ekudleni okufana nenhlanzi, inkukhu, inyama yenkomo, i-turkey, izithelo nemifino. I-Niacin ingenziwa futhi emzimbeni nge-amino acid tryptophan. Le amino acid itholakala ekudleni okufana nenkukhu, i-turkey, amantongomane, imbewu, nemikhiqizo yesoya.

I-Niacin iphinde ibe kuma-multivitamin amaningi angaphandle kwe-counter njengesengezo sokudla. Kokubili ama-multivitamini e-Nature Made kanye ne-Centrum yabantu abadala aqukethe u-20 mg we-niacin ithebhulethi ngayinye, okungaba ngu-125% we-RDA yabantu abadala. I-Nicotinic acid ne-nicotinamide yizinhlobo ezimbili zezithako ze-niacin. Izithako ezitholakala ekhawuntaleni ze-niacin zitholakala ngamandla ahlukahlukene (50 mg, 100 mg, 250 mg, 500 mg) aphezulu kune-RDA. Izinhlobo zemithi ye-niacin zifaka amagama ebhrendi afana ne-Niaspan (ukukhishwa okunwetshiwe) kanye ne-Niacor (ukukhishwa ngokushesha) futhi atholakala ngamandla afinyelela ku-1,000 mg. I-Niacin ingatholakala ekwenziweni kokukhishwa okunwetshiwe ukuze kuncishiswe imiphumela ethile engemihle.

Kwesinye isikhathi i-niacin inqunywa kanye nemithi yokwehlisa i-cholesterol njengama-statins ukusiza ukwenza amazinga e-lipid egazi abejwayelekile.

Obunye ubufakazi bubonisa ukuthi i-niacin ilungele abantu abasengcupheni eyengeziwe yokuhlaselwa yinhliziyo nesifo senhliziyo ngoba ayigcini nje ngokuyehlisa i-cholesterol ye-LDL kodwa futhi nama-triglycerides. I-Niacin ingehlisa amazinga e-triglyceride ngo-20% kuya ku-50%.