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ʻO ka Vitamin B3 (niocin a i ʻole ka inoa kahiko PP) he hiki ke hoʻoheheʻe ʻia i ka wai a maʻalahi hoʻi i ke kino.
Hele mai ʻo Niacin i loko o ʻelua ʻano, niacin a me niacin. No ka manawa mua i loaʻa ai ka waikawa nikotinika i ka 1867 ma ke ʻano he derivative o nikotine, akā ʻaʻohe mea i hōʻike i ke koʻikoʻi o kēia mea no ke kino. I ka makahiki 1937 wale nō i hoʻokumu ʻia ai ka waiwai olaola o ka niacin.
I loko o nā huahana holoholona, loaʻa ka niacin ma ke ʻano o ka nicotinamide, a ma nā huahana mea kanu, aia ma ke ʻano o ka waikawa nicotinic.
ʻAno like ka Nicotinic acid a me ka nicotinamide i ko lākou hopena ma ke kino. No ka waikawa nicotinic, he ʻano ʻē aʻe ka hopena o ka vasodilator.
Niacin hiki ke hana i loko o ke kino mai ka pono amino acid tryptophan. Manaʻo ʻia ua synthesize ʻia ka 60 mg o ka niacin mai 1 mg o ka tryptophan. Ma kēia mea, hōʻike ʻia ka pono o kēlā me kēia lā i nā mea like o ka niacin (NE). No laila, pili like ka 1 niacin i ka 1 mg o ka niacin a i ʻole 60 mg o ka tryptophan.
ʻO nā meaʻai momona ka Vitamin B3
Kuhi ʻia ma kahi o ka loaʻa he 100 g o ka huahana
Koi o kēlā me kēia lā o ka wikamina B3
ʻO ka koi no kēlā me kēia lā no ka wikamina B3: no nā kāne - 16-28 mg, no nā wahine - 14-20 mg.
Hoʻonui ka pono o ka wikamina B3 me:
- hooikaika kino kaumaha;
- ka hana neuropsychic ikaika (pailaka, mea hoʻouna, nā mea lawelawe kelepona);
- ma ka Akau loa;
- e hana i nā aniau wela a i ʻole i nā papa hana wela;
- hāpai keiki a me ka lactation;
- papaʻai haʻahaʻa-protein a me ka predominance o nā proteins mea kanu ma luna o nā holoholona (vegetarianism, hoʻokē ʻai).
Nā waiwai kūpono a me kona hopena ma ke kino
Pono ka Vitamin B3 no ka hoʻokuʻu ʻana o ka ikehu mai nā haʻalako a me nā momona, no ka metabolism protein. ʻO ia kahi ʻāpana o nā enzyme e hāʻawi i ka hanu ʻana o ke kelepona. Nānā maʻamau ʻo Niacin i ka ʻōpū a me ka pancreas.
He hopena maikaʻi ko ka Nicotinic acid i nā ʻōnaehana hopohopo a me ka maʻi puʻuwai; mālama i ka ʻili olakino, mucosa ʻōpū a me ka lua o ka waha; komo i ka mālama ʻana i ka hihi maʻamau, hoʻomaikaʻi i ka hāʻawi ʻana o ke koko a hoʻemi i ke kiʻekiʻe o ke koko.
Manaʻo nā ʻepekema ʻo ka niacin e pale aku i nā hunaola maʻamau mai ka lilo ʻana i maʻi ʻaʻai.
Ka nele a ʻoi aku o ka wikamina
ʻO nā hōʻailona o ka maikaʻi ʻole ʻo Vitamin B3
- lethargy, apathy, luhi;
- ʻūpē, ʻeha ke poʻo;
- ke kaumaha
- hiamoe ʻole;
- hoʻemi i ka makemake, hoʻemi i ke kaumaha;
- pale a me ka maloʻo o ka ʻili;
- palpitation;
- ʻōpū paʻa paʻa;
- hoʻemi i ke kūpaʻa o ke kino i nā maʻi.
Me ka lawa ʻole o ka wikamina B3 lōʻihi, hiki i ka maʻi pellagra ke ulu. ʻO nā ʻōuli mua o ka pellagra:
- diarrhea (stool 3-5 mau manawa a ʻoi paha i ka lā, wai me ka ʻole o ke koko a me ka mucus);
- nalo ke ake, kaumaha i ka ʻōpū;
- puʻuwai puʻuwai, belching;
- ʻā ʻana ka waha, drooling;
- ʻulaʻula o ka membrane mucous;
- pehu o nā lehelehe a me ke ʻano o nā māwae ma luna o lākou;
- kuʻu ka papillae o ke alelo e like me nā kikoʻulaʻula, a laila e laumania;
- hiki i nā māwae hohonu i ke alelo;
- ʻike ʻia nā kiko ʻulaʻula ma nā lima, ka maka, ka ʻāʻī, kuʻekuʻe lima;
- pehu ka ʻili (ʻeha, ʻili a ʻōhū ke ʻike ʻia ma luna ona);
- nāwaliwali loa, tinnitus, headache;
- nahenahe o ka piʻoloke a me ke kolo ʻana;
- hele wāwae haʻalulu;
- puʻe pana.
Nā hōʻailona o ka ʻoi aku o ka Vitamin B3
- ʻāwīwī o ka ʻili;
- ʻumeʻume;
- maule ana.
Nā kumu e hoʻopili ana i ka ʻike o ka Vitamin B3 i nā meaʻai
Paʻa loa ʻo Niacin i loko o ke kaiapuni waho - hiki iā ia ke pale i ka mālama lōʻihi, ka maloʻo, ka maloʻo ʻana, ka ʻike ʻana i ka lā, ka alkaline a me ka ʻakika. Akā me ka hoʻomaʻamaʻa wela maʻamau (kuki, palai), hoʻemi ʻia ka ʻike niacin i nā huahana e 5-40%.
No ke aha e kū ai ka hemahema ʻo Vitamin B3
Me ka papaʻai kaulike, piha ka pono no ka wikamina PP.
Hiki i ka wikamina PP ke loaʻa i loko o nā meaʻai i hiki ke loaʻa a hoʻopaʻa paʻa ʻia. ʻO kahi laʻana, i nā cereal, aia wale ka niacin i kahi ʻano paʻakikī e loaʻa, ʻo ia ke kumu i lawe maikaʻi ʻole ʻia ai ka huaora PP mai nā cereal. ʻO kahi hihia koʻikoʻi he kulina, kahi i loko o kēia huameʻa i loko o kahi hui puʻuwai maikaʻi ʻole.
ʻAʻole lawa paha ka poʻe ʻelemākule i ka wikamina PP ʻoiai me ka lawa pono o kaʻai. hoʻopilikia ʻia kā lākou asimilation.