Niacin ke setho sa lelapa le qhibilihisang metsi la li-vithamine tse rarahaneng . E hlokahalang bakeng sa ts'ebetso e tloaelehileng ea ho senya, ho fetola lijo tseo u li jang matla le bakeng sa letlalo le phetseng hantle le tsamaiso ea methapo. Hape ho molemo bakeng sa ho potoloha ha mali, 'me litšoelesa tsa hau tsa adrenal li hloka nicin ho hatella li-hormone tsa thobalano.
Ho haella ha Niacin ha ho tloaelehe mehleng ea kajeno ea Bophirimela - hangata e hlaha ka lebaka la tahi.
Matšoao a ho haella ha niacin e kenyeletsa ho halefa ha lijo, mokhathala, liso, ho hlatsa le ho tepella maikutlong. Pellagra e bakoa ke ho haelloa ke niacin e feletseng. Matšoao a akarelletsa mathata a kelello, letšollo le lisola letlalong.
Lefapha la Bophelo le Bongaka la National Academy of Sciences, Engineering, le Medicine le beha lijo tsa letsatsi le leng le le leng bakeng sa lijo tsa vithamine le liminerale. DRI bakeng sa niacin e khetholloa ka lilemo le ho kopanela liphate. Basali ba nang le moimana kapa ba anyesang ba hloka chelete e kholo.
Li-DRI li thehiloe ho seo motho ea phelang hantle a se hlokang a phela - haeba u e-na le maemo a bophelo bo botle u lokela ho bua le mofani oa tlhokomelo ea bophelo mabapi le litlhoko tsa hau tsa niacin.
Dietary Reference Intakes
Batona
Lilemo tse 1 ho isa ho tse tharo: limiligrama tse 6 ka letsatsi
Lilemo tse 4 ho isa ho tse 8 : limiligrama tse 8 ka letsatsi
Lilemo tse 9 ho isa ho tse 13: milligrams tse 12 ka letsatsi
14+ lilemo: limiligrama tse 16 ka letsatsi
Tsehali
Lilemo tse 1 ho isa ho tse tharo: limiligrama tse 6 ka letsatsi
Lilemo tse 4 ho isa ho tse 8 : limiligrama tse 8 ka letsatsi
Lilemo tse 9 ho isa ho tse 13: milligrams tse 12 ka letsatsi
Lilemo tse 14 +: limiligrama tse 14 ka letsatsi
Basali ba nang le moimana: limililo tse 18 ka letsatsi
Basali ba anyesang: limiligrama tse 17 ka letsatsi
Niacin e fumanoa lijong tse fapa-fapaneng ho kenyelletsa lihlahisoa tsa lebese, likhoho, litlhapi, lijo tse mafura, linate, limela, mahe le lijo tse nang le vithamine. Kaha li fumaneha habonolo lijong tse ngata tse fapaneng, batho ba bangata ha ba hloke ho nka lisebelisuoa ho etsa bonnete ba hore ba na le phepo e nepahetseng.
Niacin Li-Supplement le Cholesterol
Ha e nkoa ka tekanyo e kholo, nicin e tlatsetsa e ka sebelisoa ho fokotsa e phahameng triglyceride le LDL cholesterol (mofuta o mobe oa k'holeseterole) maling le ho eketsa litekanyetso tsa cholesterol ea HDL (mofuta o motle).
Le hoja e fumaneha e le ka ho tlatsetsa ho tlatsetso ea li-counter, ho nka niacin ka tsela ena ho ka baka mathata ka mofuta ona oa ho sebelisa li-niacin, kahoo bua le ngaka ea hau haeba u nahana ka ho noa k'holeseterole. Ho kenya manicin e mengata e ngata ho ka fella ka tšenyo ea sebete, ho ka sebelisana le mefuta e meng ea meriana, 'me ho ka eketsa lebelo la tsoekere ho batho ba nang le lefu la tsoekere.
Ho nka nicin ka bongata ho tla boela ho baka mohato o sa phutholohang o bitsoang nicin flush , e akarelletsang ho chesa le ho sisinya maikutlo a sefahleho le manonyeletso. Ha se kotsi, empa e ka tšosa nako ea pele e etsahala.
Ka lebaka la liphello tsena le mathata a tšireletso, Setsi sa Meriana se thehile limiligrama tse 35 ka letsatsi e le mokhoa o phahameng oa ho noa ha batho ba baholo. Ho sa tsotellehe hore na mofuta oa niacin o sebelisoa ke ofe, litekanyo tse kholo li lokela ho sebelisoa feela tlas'a tlhokomelo ea ngaka.
Lisebelisoa:
Gropper SS, Smith JL, Groff JL. "Phepo e nepahetseng le Metabolism ea Batho." Khatiso ea Botšelela. Belmont, CA Khamphani ea Wadsworth Publishing, 2013.
Bophelo bo botle le Meriana ea Bongaka ea Likolo tsa Sechaba tsa Sciences, Boenjiniere le Meriana. "Dietary Reference Intakes Tables le Tlhahlobo." http://www.nationalacademies.org/hmd/activities/nutrition/summarydris/dri-tables.aspx.
Mekhatlo ea Sechaba ea Bophelo ba Medline Plus. "Niacin." http://www.nlm.nih.gov/MEDLINEPLUS/ency/article/002411.htm.
Mekhatlo ea Sechaba ea Bophelo ba Medline Plus. "Pellagra." http://www.nlm.nih.gov/medlineplus/ency/article/000342.htm.