Niacin

NiacinKo te huaora B3, he huaora wairewa-wai rānei, tētahi o ngā huaora B-matatini nui e hiahiatia ana e te tinana hei huri i te kai hei pūngao. He mea nui ngā huaora me ngā kohuke katoa mō te hauora pai, engari he tino pai te niacin mō te pūnaha io me te pūnaha nakunaku. Me titiro hohonu atu tātou kia mārama ake ai ki ngā painga o te niacin me ōna pānga taha.

Kei roto i te nuinga o ngā kai te niacin, ā, kei te wātea mai i roto i te ahua tāpiringa me te ahua rongoā, nō reira he ngāwari te tiki i te niacin e ranea ana, me te hauhake i ōna painga hauora. Ka hurihia e ngā kiko o te tinana te niacin hei coenzyme whai hua e kiia nei ko te nicotinamide adenine dinucleotide (NAD), e whakamahia ana e te neke atu i te 400 ngā whākōkī i roto i te tinana hei mahi i ngā mahi nui.

Ahakoa he onge te korenga o te niacin i waenga i te iwi o te Hononga o Amerika, ka taea e rātou te kino rawa atu, ā, ka puta he mate pūnaha e kiia nei ko te pellagra. Ka taea e ngā keehi ngawari o te pellagra te whakaputa i te mate korere me te dermatitis, engari ko ngā keehi kino rawa atu ka puta te mate wareware, ā, ka mate pea.

Ko te Pellagra te mea tino noa i waenga i ngā pakeke i waenga i te 20 ki te 50 tau te pakeke, engari ka taea te karo mā te kai i te kai e taunakitia ana (RDA) o te niacin. Ko te RDA pakeke mō te niacin he 14 ki te 16 mg ia rā. Kei te wātea te niacin i roto i ngā kai pēnei i te ika, te heihei, te mīti kau, te heihei tāki, ngā hua, me ngā huawhenua. Ka taea hoki te hanga niacin i roto i te tinana mai i te waikawa amino tryptophan. Kei roto i ngā kai pēnei i te heihei, te heihei tāki, ngā nati, ngā purapura, me ngā hua soya tēnei waikawa amino.

Kei roto hoki i te maha o ngā rongoā maha-huaora ka taea te hoko kore utu hei tāpiringa kai. Kei roto i ngā rongoā maha-huaora pakeke a Nature Made me Centrum he 20 mg o te niacin mō ia papa, arā, tata ki te 125% o te RDA pakeke. Ko te waikawa nicotinic me te nicotinamide ngā momo tāpiringa niacin e rua. Kei te wātea ngā tāpiringa niacin ka taea te hoko kore utu i roto i ngā kaha maha (50 mg, 100 mg, 250 mg, 500 mg) he nui ake i te RDA. Kei roto i ngā momo niacin kua tohua he ingoa waitohu pērā i a Niaspan (tukunga-roa) me Niacor (tukunga-tonu) ā, kei te wātea i roto i ngā kaha tae atu ki te 1,000 mg. Kei te kitea te Niacin i roto i te hanganga tukunga-roa hei whakaiti i ētahi pānga taha.

I ētahi wā ka tohua te niacin me ngā rongoā whakaheke cholesterol pērā i ngā statins hei āwhina i te whakataurite i ngā taumata lipid toto.

E whakaatu ana ētahi atu taunakitanga he pai te niacin mō te hunga he nui ake te mōrearea o ngā mate manawa me ngā mate manawa nā te mea ehara i te mea ka whakaiti noa i te cholesterol LDL engari ka whakaitihia hoki ngā triglycerides. Ka taea e te niacin te whakaiti i ngā taumata triglyceride mā te 20% ki te 50%.