Niacin

Niacin, ko bitamin B3, yana ɗaya daga cikin muhimman bitamin B-complex mai narkewa cikin ruwa wanda jiki ke buƙata don mayar da abinci zuwa makamashi. Duk bitamin da ma'adanai suna da mahimmanci don ingantaccen lafiya, amma niacin yana da kyau musamman ga tsarin jijiyoyi da narkewar abinci. Bari mu yi nazari sosai don fahimtar fa'idodin niacin da illolinsa.

Niacin yana samuwa a zahiri a cikin abinci da yawa kuma ana samunsa a cikin nau'in kari da takardar likita, don haka yana da sauƙi a sami isasshen niacin kuma a sami fa'idodinsa na lafiya. Nama a cikin jiki yana canza niacin zuwa wani coenzyme mai amfani da ake kira nicotinamide adenine dinucleotide (NAD), wanda enzymes sama da 400 a cikin jiki ke amfani da shi don yin ayyuka masu mahimmanci.

Duk da cewa ƙarancin niacin ba kasafai yake faruwa a tsakanin mutane a Amurka ba, suna iya zama masu tsanani kuma suna haifar da wata cuta ta jiki da ake kira pellagra. Ƙananan lokuta na pellagra na iya haifar da gudawa da dermatitis, yayin da mafi tsanani lokuta na iya haifar da cutar hauka har ma da mutuwa.

Pellagra ya fi yawa a tsakanin manya tsakanin shekaru 20 zuwa 50, amma ana iya guje masa ta hanyar cin abincin da aka ba da shawarar (RDA) na niacin. RDA na manya don niacin shine 14 zuwa 16 MG kowace rana. Niacin yana samuwa cikin sauƙi a cikin abinci kamar kifi, kaza, naman sa, turkey, 'ya'yan itatuwa, da kayan lambu. Hakanan ana iya yin niacin a cikin jiki daga amino acid tryptophan. Wannan amino acid yana samuwa a cikin abinci kamar kaza, turkey, goro, iri, da samfuran waken soya.

Niacin kuma yana cikin yawancin multivitamins da ake sayarwa ta hanyar likita a matsayin ƙarin abinci. Dukansu Nature Made da Centrum manya multivitamins suna ɗauke da 20 mg na niacin a kowace kwamfutar hannu, wanda shine kusan 125% na RDA na manya. Nicotinic acid da nicotinamide nau'i biyu ne na kari na niacin. Karin niacin da ake sayarwa ta hanyar likita a hanyar likita ana samun su a cikin ƙarfi iri-iri (50 mg, 100 mg, 250 mg, 500 mg) waɗanda suka fi RDA girma. Nau'ikan niacin da ake sayarwa ta hanyar likita sun haɗa da sunayen kamfanoni kamar Niaspan (ƙara-saki) da Niacor (saki nan take) kuma ana samun su a cikin ƙarfi har zuwa 1,000 mg. Ana iya samun Niacin a cikin tsari mai tsawo don rage wasu illoli.

Wani lokaci ana rubuta niacin tare da magungunan rage cholesterol kamar statins don taimakawa wajen daidaita matakan lipids a cikin jini.

Wasu shaidu sun nuna cewa niacin yana da kyau ga mutanen da ke da haɗarin kamuwa da ciwon zuciya da cututtukan zuciya saboda ba wai kawai yana rage cholesterol na LDL ba har ma da triglycerides. Niacin na iya rage matakan triglyceride da kashi 20% zuwa 50%.