Niacin

Niacin, ko bitamin B3, yana daya daga cikin mahimman bitamin B-rikitaccen ruwa mai narkewa wanda jiki ke buƙatar juya abinci zuwa makamashi. Dukkanin bitamin da ma'adanai suna da mahimmanci don ingantaccen lafiya, amma niacin yana da kyau musamman ga tsarin juyayi da narkewa. Mu kara zurfafa bincike don fahimtar fa'idar niacin da illolinsa.

Niacin a dabi'a yana cikin abinci da yawa kuma ana samunsa ta kari da sigar magani, don haka yana da sauƙi a sami isasshen niacin kuma a sami fa'idodin lafiyarsa. Nama a cikin jiki suna canza niacin zuwa coenzyme mai amfani da ake kira nicotinamide adenine dinucleotide (NAD), wanda fiye da 400 enzymes a cikin jiki ke amfani dashi don yin ayyuka masu mahimmanci.

Ko da yake ƙarancin niacin yana da wuya a tsakanin mutane a Amurka, suna iya yin tsanani kuma suna haifar da wata cuta mai suna pellagra. Ƙananan lokuta na pellagra na iya haifar da gudawa da dermatitis, yayin da mafi tsanani lokuta na iya haifar da lalata har ma da mutuwa.

Pellagra ya fi zama ruwan dare a tsakanin manya tsakanin shekaru 20 zuwa 50, amma ana iya kauce masa ta hanyar cin abinci da aka ba da shawarar (RDA) na niacin. Babban RDA na niacin shine 14 zuwa 16 MG kowace rana. Niacin yana samuwa 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. Ana samun wannan amino acid a cikin abinci irin su kaza, turkey, goro, iri, da kayan waken soya.

Niacin kuma yana cikin yawancin multivitamins kan-da-counter azaman kari na abinci. Dukansu Nature Made da Centrum manya multivitamins sun ƙunshi 20 MG na niacin kowace kwamfutar hannu, wanda shine kusan 125% na babban RDA. Nicotinic acid da nicotinamide su ne nau'i biyu na kari na niacin. Ana samun kari na kan-da-counter na niacin a cikin nau'ikan ƙarfi (50 MG, 100 MG, 250 MG, 500 MG) waɗanda suka fi RDA girma. Siffofin magani na niacin sun haɗa da sunaye irin su Niaspan (tsarin-saki) da Niacor (sakin-nan take) kuma ana samun su cikin ƙarfi kamar 1,000 MG. Ana iya samun Niacin a cikin tsawaita-sakin tsari don rage wasu illolin.

Wani lokaci ana wajabta niacin tare da magunguna masu rage cholesterol kamar statins don taimakawa daidaita matakan lipid na jini.

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