Lijo tse ruileng Niacin
Litaba
Niacin, eo hape e tsejoang e le vithamine B3, e teng lijong tse kang nama, khoho, tlhapi, matokomane, meroho e metala le ho ntšoa tamati, hape e kenyelletsoa lihlahisoa tse kang phofo ea koro le phofo ea poone.
Vithamine ena e sebetsa 'meleng ho etsa mesebetsi e kang ho ntlafatsa tsamaiso ea mali, ho imolla hlooho ea hlooho le ho ntlafatsa taolo ea lefu la tsoekere, hape e ka sebelisoa ka mokhoa oa litlatsetso ho thusa ho laola cholesterol e phahameng. Bona mesebetsi e meng mona.
Palo ea Niacin lijong
Tafole e latelang e bonts'a palo ea niacin e fumanehang ho 100 g ea lijo.
| Lijo (100 g) | Palo ea Niacin | Matla |
| Sebete se halikiloeng | 11.92 mg | 225 kcal |
| Peanut | 10.18 mg ,. | 544 kcal |
| Khoho e phehiloeng | 7.6 mg | 163 kcal |
| Tuna ea makotikoting | 3,17 mg ,. | 166 kcal |
| Peo ea Sesame | 5.92 mg | 584 kcal |
| Salmone e phehiloeng | 5.35 mg | 229 kcal |
Ho ntšoa tamati | 2.42 mg | 61 kcal |
Ntle le moo, ho bohlokoa hape ho eketsa ts'ebeliso ea tryptophan, amino acid e eketsang ts'ebetso ea niacin 'meleng le e fumanehang chisi, mahe le matonkomane, mohlala. Bona lenane le felletseng la lijo tse nang le li-tryptophan.
Ho haella ha vithamine ena ho ka baka mathata a kang pellagra, lefu la letlalo le ka bakang ho teneha, letshollo le 'dementia', kahoo sheba matšoao a khaello ea niacin.
Lipeta Tse Tsebahalang
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