U-Niacin uyilungu lomndeni ongenawo umthamo wamanzi we- B-amavithamini amaningi . Kudingeka umsebenzi ojwayelekile wokugaya ukudla, ukuguqula ukudla odla kuwo amandla kanye nesikhumba esinempilo nesistimu yesistimu. Kuhle futhi ukujikeleza kwegazi, futhi izigulane zakho ze-adrenal zidinga i-niacin ukucindezeleka nama-hormone ocansi.
Ukuntuleka kwe-Niacin akuvamile kulezidlo zesimanje zaseWestern - ngokuvamile kubangelwa ukuphuza utshwala.
Izimpawu zokuntula kwe-niacin emnene zihlanganisa ukucasula ukugaya ukudla, ukukhathala, ukulimala, ukuhlanza nokucindezeleka. I-Pellagra ibangelwa ukulahlekelwa kwe-niacin egcwele. Izimpawu zihlanganisa izinkinga zengqondo, isifo sohudo, nezilonda esikhumbeni.
I-Health and Medicine Division ye-National Academy of Sciences, Engineering, kanye neMedine ibeka inqubo yokudla yansuku zonke efaka amavithamini namaminerali. I-DRI ye-niacin inqunywa iminyaka nobulili. Abesifazane abakhulelwe noma abancancisayo badinga inani elikhulu.
I-DRIs incike kulokho okudingayo umuntu onempilo ejwayelekile - uma unemibandela yezempilo kufanele ukhulume nomhlinzeki wezempilo wakho mayelana nezidingo zakho ze-niacin.
Izindleko zokudluliswa kwezidakamizwa
Abesilisa
Iminyaka engu-1 kuya kwemi-3: ama- milligram ayisithupha ngosuku
Iminyaka engama-4 kuya kweyisishiyagalombili: 8 milligrams ngosuku
Iminyaka engu-9 kuya kwengu-13: ama- milligram angu-12 ngosuku
Iminyaka engu-14+: ama- milligram angu-16 ngosuku
Abesifazane
Iminyaka engu-1 kuya kwemi-3: ama- milligram ayisithupha ngosuku
Iminyaka engama-4 kuya kweyisishiyagalombili: 8 milligrams ngosuku
Iminyaka engu-9 kuya kwengu-13: ama- milligram angu-12 ngosuku
Iminyaka engu-14 +: ama- milligram angu-14 ngosuku
Abesifazane abakhulelwe: 18 milligrams ngosuku
Abesifazane abancancisayo: 17 milligrams ngosuku
I-Niacin itholakala ekudleni okuhlukahlukene okubandakanya imikhiqizo yobisi, izinkukhu, izinhlanzi, inyama enomzimba, amantongomane, amaqanda, amaqanda kanye nokudla okunamandla. Njengoba itholakala kalula ekudleni okuhlukahlukene, abantu abaningi abadingi ukuthatha izithako ukuqinisekisa ukudla okwanele.
Izithako ze-Niacin ne-Cholesterol
Uma kuthathwe amanani amaningi, ama-niacin angase asetshenziselwe ukunciphisa i-triglyceride ephakeme ne-LDL cholesterol (ama-kind of cholesterol) amazinga egazini futhi ukwandisa amazinga we-HDL cholesterol (uhlobo oluhle).
Nakuba itholakale njengengaphezulu kwe-counter complement, ukuthatha i-niacin ngale ndlela kungabangela izinkinga ngale ndlela yokusebenzisa i-niacin, ngakho khuluma nodokotela wakho uma ucabanga ngokuthatha i-niacin ye-cholesterol. Ukufaka ingxube enkulu ye-niacin kungase kubangele ukulimala kwesibindi, kungaxhumana neminye imithi yemithi, futhi kungase kwandise amazinga e-glucose kubantu abanesifo sikashukela.
Ukuthatha i-niacin ngemali enkulu kuzokwenza ukuthi kube nokuphendula okungahambi kahle okubizwa ngokuthi i- niacin flush , efaka ukushisa nokushaya izinzwa zobuso namajoyina. Akuyingozi, kodwa kungethusa okokuqala kwenzeka.
Ngenxa yalezi zimpendulo nokukhathazeka kokuphepha, i-Institute of Medicine yasungula ama-milligram angu-35 ngosuku ngokuthi izinga eliphezulu lokunakekelwa kwabantu abadala. Kungakhathaliseki ukuthi usetshenziswa kanjani uhlobo lwe-niacin, amanani amakhulu kufanele asetshenziswe kuphela ngaphansi kokuqondiswa udokotela.
Imithombo:
Gropper SS, Smith JL, Groff JL. "Ukudla okunomsoco kanye ne-Human Metabolism." Edition Sixth. Belmont, CA. Inkampani yakwaWadsworth Publishing, ngo-2013.
Division Health and Medicine Division of National Academy of Sciences, Engineering, kanye neMithi. "Ukudluliswa Kwezinkuni Kufaka Amathebula Ne-App." http://www.nationalacademies.org/hmd/activities/nutrition/summarydris/dri-tables.aspx.
I-Institutes National Health Health Medline Plus. "I-Niacin." http://www.nlm.nih.gov/MEDLINEPLUS/ency/article/002411.htm.
I-Institutes National Health Health Medline Plus. "Pellagra." http://www.nlm.nih.gov/medlineplus/article/000342.htm.