Hauv thaj chaw ntawm cov as-ham tseem ceeb, cov vitamins ua lub luag haujlwm tseem ceeb hauv kev tswj hwm kev noj qab haus huv thiab kev noj qab haus huv. Ib qho tseem ceeb ntawm cov vitamin uas feem ntau tsis saib xyuas yog niacin, tseem hu ua vitamin B3. Thaum niacin muaj npe nrov rau nws lub peev xwm los txhawb cov tawv nqaij noj qab haus huv, nws tseem ua lub luag haujlwm tseem ceeb hauv kev tsim hluav taws xob thiab cov metabolism, ua rau nws yog ib qho tseem ceeb ntawm kev noj zaub mov zoo.
Niacin, tseem hu ua niacin vitamin thiab niacinamide, yog dej-soluble vitamin uas tshwm sim nyob rau hauv cov khoom noj xws li nqaij, ntses, nqaij qaib, legumes, thiab tag nrho cov nplej, los yog noj raws li kev noj haus ntxiv. Nws yog lub cev tseem ceeb cov as-ham uas xav tau los hloov cov carbohydrates, rog, thiab cov proteins hauv cov zaub mov mus rau lub zog siv tau.
Nws yog ib feem ntawm cov vitamin B complex, nrog rau lwm cov vitamins B, xws li vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin / niacin), vitamin B5 (pantothenic acid), thiab lwm yam. Ntawm lawv, vitamin B3 feem ntau hu ua niacin thiab muaj ob hom: niacin thiab nicotinamide.
Niacinamide yog ib qho ntawm ntau hom vitamin B3, uas yog ib qho tseem ceeb uas yuav tsum tau muaj rau ntau cov txheej txheem hauv peb lub cev. Nws muab lub zog rau cov hlwb thiab pab cov metabolism hauv cov rog, cov protein thiab carbohydrates. Niacin kuj pab tsim cov tshuaj hormones thiab pab tswj cov tawv nqaij noj qab haus huv, digestive thiab paj hlwb. Tsis tas li ntawd, niacin feem ntau yog siv los ua ib qho ntxiv los pab tswj qee yam mob, xws li cov roj cholesterol siab thiab triglyceride ntau ntau.
1. Txhim kho lub plawv
Niacin tau lees paub dav dav rau nws cov txiaj ntsig tseem ceeb ntawm lub plawv mob. Nws pab nce qib ntawm cov roj cholesterol zoo (HDL) thiab txo qis cov roj (cholesterol) phem (LDL) thiab triglycerides. Los ntawm kev tswj cov qib roj cholesterol, niacin pab txo qis kev pheej hmoo ntawm kab mob plawv, nrog rau lub plawv nres thiab mob stroke. Nws cov khoom vasodilatory kuj pab txhim kho cov ntshav khiav thiab txo cov ntshav siab, txhawb kev noj qab haus huv ntawm cov hlab plawv.
2. Txhim kho lub hlwb ua haujlwm
Fueling koj lub hlwb tsuas yog ib qho tseem ceeb xws li roj koj lub cev, thiab niacin ua haujlwm zoo heev ntawm qhov no. Niacin txhawb kev tsim cov neurotransmitters, suav nrog serotonin thiab dopamine, uas tswj kev xav, kev coj cwj pwm, thiab kev paub. Los ntawm optimizing neurotransmitter theem, niacin pab tswj kev puas siab puas ntsws, txo lub hlwb pos huab, thiab txhawb kev txawj ntse tag nrho. Kev noj cov niacin tsis tu ncua kuj tau pom cov txiaj ntsig zoo hauv kev tswj cov tsos mob ntawm kev nco txog kab mob xws li Alzheimer's kab mob.
3. Lub zog amplifier
Yog tias koj feem ntau pom koj tus kheej qeeb lossis tsis muaj zog, niacin yuav yog cov tshuaj uas koj tab tom nrhiav. Raws li ib qho tseem ceeb ntawm cov txheej txheem tsim hluav taws xob ntawm tes, niacin pab hloov cov zaub mov uas peb noj rau hauv lub zog. Los ntawm kev txhawb nqa kev tawg ntawm carbohydrates, cov protein thiab cov rog, niacin ua kom peb lub cev muaj lub zog ruaj khov, tiv thaiv kev qaug zog thiab qaug zog. Xws li cov zaub mov nplua nuj niacin hauv koj cov zaub mov tuaj yeem txhawb koj lub zog.
4. Txhim kho daim tawv nqaij noj qab haus huv
Siv cov txiaj ntsig ntawm niacin thiab hais lus zoo rau daim tawv nqaij du, tsis muaj lub ntsej muag. Cov khoom noj tseem ceeb no muab ntau yam txiaj ntsig rau daim tawv nqaij. Niacin pab txo qhov mob, txhawb kev tsim collagen, thiab txhim kho daim tawv nqaij ua haujlwm. Nws cov khoom tiv thaiv kab mob ua rau nws muaj txiaj ntsig zoo hauv kev kho mob ntawm daim tawv nqaij xws li pob txuv, eczema, thiab rosacea. Kev noj cov niacin tsis tu ncua pab tswj lub cev hluas, ci ntsa iab, ua rau nws zoo tagnrho ntxiv rau koj cov kev tu tawv nqaij.
5. Kev tswj ntshav qab zib
Lwm qhov txiaj ntsig zoo ntawm niacin yog nws lub peev xwm los tswj cov ntshav qab zib. Qhov no tseem ceeb tshwj xeeb tshaj yog rau cov neeg uas muaj ntshav qab zib lossis muaj kev pheej hmoo ntawm kev tsim ntshav qab zib. Niacin txhim kho insulin rhiab heev thiab pab lub cev tswj cov ntshav qab zib kom zoo. Los ntawm kev tswj cov ntshav qab zib kom ruaj khov, niacin tuaj yeem txo qhov kev pheej hmoo ntawm kev mob ntshav qab zib mellitus, xws li teeb meem plawv thiab paj hlwb.
6. DNA kho thiab cellular muaj nuj nqi
Niacin txhawb nqa cov txheej txheem kho DNA kom zoo thiab pab tswj cov caj ces ruaj khov. Tsis tas li ntawd, nws ua lub luag haujlwm tseem ceeb hauv kev sib txuas ntawm NAD (nicotinamide adenine dinucleotide), coenzyme ua lub luag haujlwm tseem ceeb hauv cellular. Los ntawm kev txhawb nqa DNA kho thiab ua kom pom kev ua haujlwm ntawm tes, niacin pab tiv thaiv kev puas tsuaj ntawm tes thiab txhawb kev noj qab haus huv thiab kev noj qab haus huv.
Kev sib xyaw cov khoom noj uas muaj niacin nplua nuj rau hauv peb cov zaub mov yog txoj hauv kev zoo tshaj plaws kom tau raws li peb cov kev xav tau niaj hnub. Cov khoom noj uas muaj niacin muaj xws li:
●Txiv ntseej thiab noob:Qee qhov zoo tshaj plaws suav nrog txiv laum huab xeeb, noob paj noob hlis, almonds thiab flaxseeds. Tsis tsuas yog muab kev noj qab haus huv ntawm niacin, tab sis kuj tseem muaj lwm yam khoom noj khoom haus, cov rog noj qab haus huv, thiab fiber ntau.
●Nqaij qaib thiab nqaij ntshiv:Nqaij qaib, qaib ntxhw, thiab nqaij nyuj ntshiv (xws li sirloin los yog tenderloin) muaj ntau cov vitamin tseem ceeb no. Tsis tsuas yog lawv nplua nuj nyob rau hauv niacin, lawv kuj muab cov protein zoo, hlau, thiab lwm yam khoom noj tseem ceeb.
●Ntses thiab nqaij nruab deg:Tshwj xeeb tshaj yog tuna, salmon, sardines thiab cw tsis tsuas yog qab rau cov saj buds, tab sis kuj nplua nuj nyob rau hauv niacin.
●Cov nplej tag nrho: Tag nrho cov nplej xws li nplej xim av, quinoa, oats, thiab barley tsis tsuas yog nplua nuj nyob rau hauv cov khoom noj muaj fiber ntau, tab sis lawv kuj yog qhov zoo heev ntawm niacin. Lawv muab lub zog ruaj khov, pab kev zom zaub mov, thiab pab tswj cov ntshav qab zib.
●Taum thiab legumes:xws li lentils, chickpeas, raum taum thiab taum dub, uas yog nplua nuj nyob rau hauv niacin, fiber ntau thiab ntau yam minerals. Lawv muaj ntau yam txiaj ntsig kev noj qab haus huv, suav nrog kev txhim kho digestive noj qab haus huv, stabilizing ntshav qab zib thiab txhawb lub plawv noj qab haus huv.
●Cov khoom noj mis nyuj:Cov khoom noj mis nyuj xws li mis nyuj, yogurt, thiab cheese tsis tsuas paub txog lawv cov ntsiab lus calcium, tab sis lawv kuj yog ib qho zoo ntawm niacin.
Qhov koob tshuaj niacin zoo tshaj yog nyob ntawm seb koj siv nws li cas, nrog rau koj lub hnub nyoog, qhov hnyav, poj niam txiv neej, thiab cov kev xav tau tshwj xeeb.
Raws li USDA, kev pom zoo noj txhua hnub ntawm vitamin B3 niacin yog raws li hauv qab no:
Cov menyuam yaus: 2-16 mg ib hnub, nyob ntawm hnub nyoog
Txiv neej: 16 mg ib hnub twg
Poj niam: 14 mg ib hnub twg
Cov poj niam ( cev xeeb tub): 18 mg ib hnub twg
Cov poj niam (feem ntau): 17 mg ib hnub twg
Ua ntej koom nrog cov tshuaj niacin rau hauv koj txoj haujlwm niaj hnub, nws yuav tsum sab laj nrog tus kws kho mob vim lawv tuaj yeem ntsuas koj cov kev xav tau tshwj xeeb thiab qhia koj txog kev txiav txim siab npaum li cas rau koj tus kheej xav tau.
Cov teebmeem tshwm sim tau:
Thaum niacin feem ntau muaj kev nyab xeeb nyob rau hauv cov lus pom zoo txhua hnub, qee cov neeg yuav ntsib kev tsis zoo ntawm cov tshuaj ntau dua, xws li dej ntws tawm (liab thiab sov ntawm daim tawv nqaij), khaus, mob taub hau, thiab plab hnyuv tsis xis nyob. Cov kev mob tshwm sim no feem ntau yog ib ntus thiab tuaj yeem txo qis los ntawm maj mam nce koob lossis noj niacin nrog zaub mov.
Q: Puas muaj cov khoom noj khoom haus ntawm niacin?
A: Yog, niacin tuaj yeem tau txais los ntawm ntau yam khoom noj. Qee qhov chaw noj zaub mov zoo tshaj plaws ntawm niacin muaj xws li nqaij (tshwj xeeb tshaj yog daim siab thiab nqaij qaib), ntses (xws li ntses salmon thiab tuna), legumes, whole grains, thiab cereals fortified. Nws kuj yog ib txwm tsim los ntawm lub cev los ntawm cov amino acid tryptophan, pom nyob rau hauv cov khoom noj muaj protein ntau xws li qe thiab khoom noj siv mis.
Q: Puas muaj niacin deficiency tshwm sim?
A: Yog, niacin tsis txaus tuaj yeem tshwm sim, ua rau muaj tus mob hu ua pellagra. Pellagra yog tus cwj pwm los ntawm cov tsos mob xws li pob khaus tawv nqaij, teeb meem plab hnyuv, thiab kev paub tsis meej. Txawm li cas los xij, niacin tsis txaus yog qhov tsis tshua muaj nyob hauv cov teb chaws tsim, vim nws tau yooj yim muaj nyob hauv ntau cov khoom noj thiab feem ntau ntxiv rau cov khoom muaj zog.
Disclaimer: Cov ntawv tshaj tawm blog no yog cov ntaub ntawv dav dav thiab yuav tsum tsis txhob raug txhais raws li cov lus qhia kho mob. Nco ntsoov sab laj nrog tus kws kho mob ua ntej siv cov tshuaj ntxiv lossis hloov pauv koj txoj kev kho mob.
Post lub sij hawm: Sep-19-2023
