Niacin ndi membala wa banja losungunuka madzi a mavitamini ovuta kwambiri . Zimayenera kugwira ntchito yamagetsi, kusintha chakudya chimene mumadya ndi mphamvu ya khungu komanso zamanjenje. Ndibwino kuti kugawidwa kwa magazi, ndipo matenda anu adrenal akusowetsedwe kuti asokoneze maganizo ndi mahomoni ogonana.
Kulephera kwa Niacin sikusowa m'madyerero amakono a kumadzulo - nthawi zambiri amapezeka chifukwa cha uchidakwa.
Zizindikiro za kuchepa kwa nayicin wofatsa zimaphatikizapo kupweteka kwa m'mimba, kutopa, zilonda zakutchire, kusanza, ndi kupsinjika maganizo. Pellagra amayamba chifukwa cha kuchepa kwa niacin. Zizindikiro zimakhala ndi mavuto a m'maganizo, kutsegula m'mimba, ndi zilonda pakhungu.
Gawo la Health and Medicine Division la National Academy of Sciences, Engineering, ndi Medicine limapereka chakudya cha tsiku ndi tsiku chokhala ndi mavitamini ndi mchere. DRI ya niacin imatsimikiziridwa ndi zaka komanso kugonana. Azimayi omwe ali ndi mimba kapena akuyamwitsa amafunika ndalama zambiri.
Ma CDI amachokera pa zomwe munthu wathanzi amafunikira - ngati muli ndi thanzi labwino muyenera kuyankhula ndi wothandizira zaumoyo wanu zokhudza zofuna zanu.
Zolemba Zowonjezera Zakudya
Amuna
Zaka 1 mpaka 3: 6 milligrams pa tsiku
Zaka 4 mpaka 8: 8 milligrams pa tsiku
Zaka 9 mpaka 13: 12 milligrams pa tsiku
14+ zaka: 16 milligrams pa tsiku
Akazi
Zaka 1 mpaka 3: 6 milligrams pa tsiku
Zaka 4 mpaka 8: 8 milligrams pa tsiku
Zaka 9 mpaka 13: 12 milligrams pa tsiku
Zaka 14+ : mamiligalamu 14 pa tsiku
Azimayi omwe ali ndi pakati: 18 milligrams pa tsiku
Azimayi omwe akuyamwitsa: 17 milligrams pa tsiku
Niacin imapezeka mu zakudya zosiyanasiyana kuphatikizapo mkaka, nkhuku, nsomba, nyama zowonda, mtedza, nyemba, mazira ndi zakudya za vitamini. Popeza zimapezeka mosavuta kuchokera ku zakudya zosiyanasiyana, anthu ambiri safunikira kutenga zakudya zowonjezera kuti azidya mokwanira.
Mavitamini a Niacin ndi Cholesterol
Mukatenga mankhwala akuluakulu, mavitamini angagwiritsidwe ntchito pofuna kuchepetsa katemera wotchedwa triglyceride ndi LDL cholesterol (makilogalamu oipa a cholesterol) m'magazi ndi kuonjezera majekeseni a HDL (mtundu wabwino).
Ngakhale zilipo ngati zowonjezerapo, kutenga nayicin njirayi kungayambitse vutoli, choncho lankhulani ndi dokotala ngati mukuganiza za kumwa nayini yamatenda. Kuyeza mchere wambiri kumathandiza kuti chiwindi chiwonongeke, chitha kuyanjana ndi mitundu ina ya mankhwala, ndipo chikhoza kuwonjezeka m'magulu a shuga kwa anthu omwe ali ndi shuga.
Kutenga uchi ochulukirapo kumayambitsanso kuyipa kosavuta kotchedwa ndiacin flush , yomwe imaphatikizapo kuyaka ndi kuyabwa kwa nkhope ndi ziwalo. Sizowopsa, koma zingakhale zoopsa nthawi yoyamba zomwe zimachitika.
Chifukwa cha zotsatirazi ndi zodetsa nkhaŵa, Institute of Medicine inakhazikitsa mamiligalamu 35 pa tsiku ngati chiŵerengero chokwanira cha anthu akuluakulu. Ziribe kanthu mtundu wa niacin umene amagwiritsidwa ntchito, mlingo waukulu uyenera kugwiritsidwa ntchito pansi pa kuyang'aniridwa ndi dokotala.
Zotsatira:
Gropper SS, Smith JL, Groff JL. "Zakudya Zapamwamba ndi Mankhwala a Metabolism." Sitifiketi Chachisanu ndi chimodzi. Belmont, CA Kampani Yotsindikiza ya Wadsworth, 2013.
Health and Medicine Division ya National Academy of Sciences, Engineering, ndi Medicine. "Zolemba Zowonjezera Zakudya Zakudya ndi Machitidwe." 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/ency/article/000342.htm.