Niacin

Niacin ke mofuta oa vithamine ea mofuta oa B. Ke vithamine e qhibilihang metsing. Ha e bolokoe 'meleng. Li-vithamine tse qhibilihang ka metsi li qhala ka metsing. Boholo ba vithamine bo tloha 'meleng ka moroto. 'Mele o boloka pokello e nyane ea livithamini tsena. Li tlameha ho nkuoa khafetsa ho boloka pokello.

Niacin e thusa tsamaiso ea tšilo ea lijo, letlalo le methapo hore e sebetse. Ho bohlokoa hape ho fetoleng lijo ho ba matla.

Niacin (eo hape e tsejoang e le vithamine B3) e fumaneha ho:

• Lebese
• Mahe
• Bohobe bo ntlafalitsoeng le lijo-thollo
• Raese
• Litlhapi
• Lijo tse bobebe
• Li-legume
• Matonkomane
• Likhoho

NIACIN LE MAFUA A PELO

Ka lilemo tse ngata, litekanyo tsa ligrama tse 1 ho isa ho tse 3 tsa nicotinic acid ka letsatsi li 'nile tsa sebelisoa e le kalafo ea k'holeseterole e phahameng ea mali.

Niacin e ka thusa ho eketsa boemo ba k’holeseterole e ntle (HDL cholesterol) maling. E ka boela ea theola palo ea mafura a sa pheleng hantle maling. Kamehla bua le mofani oa tlhokomelo ea bophelo pele u qala litlatsetso.

TLHOKOMELISO:

Ho haella ha niacin ho baka pellagra. Matšoao a kenyelletsa:

• Mathata a silang lijo
• Letlalo le chesang
• Mosebetsi o fokolang oa kelello

HO SEBELELA HOLO

Niacin e ngata haholo e ka baka:

• Ho eketseha ha tsoekere ea mali (tsoekere)
• Tšenyo ea sebete
• Liso tsa ka maleng
• Matlalo a letlalo

Ha e fuoa kalafo ho batho ba nang le k'holeseterole e ngata, litlatsetso tsa niacin li ka baka "ho hohola". Ke boikutlo ba mofuthu, bofubelu, ho hlohlona kapa ho hlohlona hoa sefahleho, molala, matsoho kapa sefubeng se kaholimo.

E le ho thibela ho phalla, u se ke ua noa lino tse chesang kapa joala ka niacin.

Mefuta e mecha ea tlatsetso ea niacin e na le litla-morao tse fokolang. Nicotinamide ha e bake litla-morao tsena.

LIEKETSENG LITLHAKISO

Litlhahiso bakeng sa niacin le limatlafatsi tse ling li fanoe ho Dietary Reference Intakes (li-DRIs), tse hlahisoang ke Boto ea Lijo le Phepo ho Setsi sa Bongaka. DRI ke lentsoe bakeng sa lethathamo la litekanyetso tse sebelisoang ho rala le ho lekola phepelo ea limatlafatsi tsa batho ba phetseng hantle. Litekanyetso tsena, tse fapaneng ka lilemo le bong, li kenyelletsa:

• Recommended Dietary Allowance (RDA): karolelano ea letsatsi la phepelo ea lijo tse lekanang ho fihlela litlhoko tsa limatlafatsi tsa batho bohle ba phetseng hantle (97% ho 98%).
• Tlatsetso e lekaneng (AI): ha ho se na bopaki bo lekaneng ba ho hlahisa RDA, AI e beoa maemong ao ho nahanoang hore a netefatsa phepo e lekaneng.

Litekanyetso tsa lijo tse kenang Niacin:

Masea

• Khoeli ea 0 ho isa ho ea 6: 2 * milligrams ka letsatsi (mg / ka letsatsi)
• Likhoeli tse 7 ho isa ho tse 12: 4 * mg / ka letsatsi

Tlhahiso e lekaneng (AI)

Bana (RDA)

• Lilemo tse 1 ho isa ho tse 3: 6 mg / letsatsi
• Lilemo tse 4 ho isa ho tse 8: 8 mg / letsatsi
• Lilemo tse 9 ho isa ho tse 13: 12 mg / ka letsatsi

Bacha le Batho ba baholo (RDA)

• Ba batona ba lilemo li 14 le ho feta: 16 mg / ka letsatsi
• Basali ba lilemo li 14 le ho feta: 14 mg / letsatsi, 18 mg / letsatsi nakong ea bokhachane, 17 mg / letsatsi nakong ea ho hlahisa lebese

Litlhahiso tse ikhethileng li ipapisitse le lilemo, thobalano le lintlha tse ling (joalo ka bokhachane). Basali ba imeng kapa ba anyesang ba hloka chelete e ngata. Botsa mofani oa hau hore na ke chelete e kae eu loketseng.

Mokhoa o motle oa ho fumana litlhokahalo tsa letsatsi le letsatsi tsa livithamini tsa bohlokoa ke ho ja lijo tse leka-lekaneng tse nang le mefuta e fapaneng ea lijo.

Nicotinic acid; Vithamine B3

• Molemo oa vithamine B3
• Khaello ea vithamine B3
• Mohloli oa vithamine B3

Mason JB. Li-vithamine, sala morao liminerale le li-micronutrients tse ling. Ka: Goldman L, Schafer AI, li-eds. Phekolo ea Goldman-Cecil. La 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: khaolo ea 218.

Salwen MJ. Li-vithamine le ho latela likarolo. Ka: McPherson RA, Pincus MR, bahlophisi. Henry's Clinical Diagnosis le Tsamaiso ka Mekhoa ea Laboraro. La bo23 la ed. St Louis, MO: Elsevier; 2017: khaolo ea 26.