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 zoo thiab kev nyob zoo. Ib qho vitamin tseem ceeb uas feem ntau tsis quav ntsej yog niacin, tseem hu ua vitamin B3. Txawm hais tias niacin paub txog nws lub peev xwm los txhawb nqa daim tawv nqaij noj qab haus huv, nws kuj ua lub luag haujlwm tseem ceeb hauv kev tsim lub zog thiab kev ua haujlwm ntawm lub cev, ua rau nws yog ib feem tseem ceeb ntawm kev noj zaub mov kom zoo.
Niacin, tseem hu ua niacin vitamin thiab niacinamide, yog ib hom vitamin uas yaj hauv dej uas muaj nyob hauv cov khoom noj xws li nqaij, ntses, nqaij qaib, taum pauv, thiab cov nplej tag nrho, lossis noj ua cov khoom noj ntxiv. Nws yog cov as-ham tseem ceeb ntawm lub cev uas xav tau los hloov cov carbohydrates, cov rog, thiab cov protein hauv cov khoom noj mus ua lub zog siv tau.
Nws yog ib feem ntawm cov vitamin B complex, nrog rau lwm cov vitamin B, suav nrog 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 hom vitamin B3 uas siv ntau tshaj plaws, uas yog ib yam khoom noj tseem ceeb uas yuav tsum muaj rau ntau yam txheej txheem hauv peb lub cev. Nws muab zog rau cov hlwb thiab pab txhawb kev ua haujlwm ntawm cov rog, cov protein thiab cov carbohydrates. Niacin kuj pab tsim cov tshuaj hormones thiab pab tswj cov tawv nqaij noj qab haus huv, kev zom zaub mov thiab cov hlab ntsha. Tsis tas li ntawd, niacin feem ntau yog siv los ua cov tshuaj ntxiv los pab tswj qee yam mob, xws li cov roj cholesterol thiab triglyceride ntau.
1. Txhim kho kev noj qab haus huv ntawm lub plawv
Niacin yog ib yam khoom uas paub zoo txog nws cov txiaj ntsig zoo rau kev noj qab haus huv ntawm lub plawv. Nws pab ua kom cov roj cholesterol zoo (HDL) nce ntxiv thiab txo cov roj cholesterol phem (LDL) thiab triglycerides. Los ntawm kev tswj cov roj cholesterol, niacin pab txo qhov kev pheej hmoo ntawm kab mob plawv, suav nrog kev mob plawv thiab mob hlwb. Nws cov khoom ua rau cov hlab ntsha nthuav dav kuj pab txhim kho cov ntshav ntws thiab txo cov ntshav siab, txhawb kom lub cev muaj zog.
2. Txhim kho lub hlwb ua haujlwm
Kev muab roj rau koj lub hlwb kuj tseem ceeb ib yam li kev muab roj rau koj lub cev, thiab niacin ua haujlwm zoo heev rau qhov no. Niacin txhawb nqa kev tsim cov neurotransmitters, suav nrog serotonin thiab dopamine, uas tswj kev xav, kev coj cwj pwm, thiab kev paub. Los ntawm kev ua kom cov neurotransmitters zoo dua, niacin pab tswj kev tsom mus rau lub hlwb, txo qhov tsis meej pem ntawm lub hlwb, thiab txhawb kev ua haujlwm ntawm kev paub. Kev noj niacin tsis tu ncua kuj tau pom tias muaj txiaj ntsig zoo hauv kev tswj cov tsos mob ntawm cov kab mob ntsig txog kev nco xws li kab mob Alzheimer.
3. Lub zog amplifier
Yog tias koj feem ntau pom koj tus kheej qeeb lossis tsis muaj zog, niacin yuav yog qhov kev daws teeb meem uas koj tab tom nrhiav. Raws li ib feem tseem ceeb ntawm cov txheej txheem tsim hluav taws xob ntawm lub hlwb, niacin pab hloov cov khoom noj uas peb noj mus ua lub zog. Los ntawm kev txhawb nqa kev rhuav tshem cov carbohydrates, cov protein thiab cov rog, niacin ua kom peb lub cev muaj zog tas li, tiv thaiv kev qaug zog thiab qaug zog. Kev suav nrog cov khoom noj nplua nuj niacin hauv koj cov zaub mov tuaj yeem ua rau koj lub zog ntau ntxiv.
4. Txhim kho kev noj qab haus huv ntawm daim tawv nqaij
Txais tos cov txiaj ntsig ntawm niacin thiab hais lus zoo rau daim tawv nqaij uas tsis ci ntsa iab. Cov khoom noj khoom haus tseem ceeb no muab ntau yam txiaj ntsig rau daim tawv nqaij. Niacin pab txo qhov o, txhawb kev tsim cov collagen, thiab txhim kho kev ua haujlwm ntawm daim tawv nqaij. Nws cov khoom tiv thaiv kev o ua rau nws yog tus pab zoo hauv kev kho cov mob ntawm daim tawv nqaij xws li pob txuv, eczema, thiab rosacea. Kev noj niacin tsis tu ncua pab tswj kom daim tawv nqaij hluas thiab ci ntsa iab, ua rau nws yog qhov ntxiv zoo rau koj cov kev saib xyuas daim tawv nqaij.
5. Kev tswj ntshav qab zib
Lwm qhov txiaj ntsig zoo kawg ntawm niacin yog nws lub peev xwm los tswj cov ntshav qab zib. Qhov no tseem ceeb heev rau cov neeg uas muaj ntshav qab zib lossis muaj feem yuav mob ntshav qab zib. Niacin txhim kho kev nkag siab ntawm insulin thiab pab lub cev tswj cov ntshav qab zib kom zoo. Los ntawm kev tswj cov ntshav qab zib kom ruaj khov, niacin yuav txo qhov kev pheej hmoo ntawm cov teeb meem ntsig txog ntshav qab zib, xws li teeb meem plawv thiab kev puas tsuaj rau cov hlab ntsha.
6. Kev kho DNA thiab kev ua haujlwm ntawm tes
Niacin txhawb nqa cov txheej txheem kho DNA kom zoo thiab pab tswj kev ruaj khov ntawm cov noob caj noob ces. Tsis tas li ntawd xwb, nws ua lub luag haujlwm tseem ceeb hauv kev tsim cov NAD (nicotinamide adenine dinucleotide), uas yog coenzyme uas muaj lub luag haujlwm tseem ceeb rau cov haujlwm tseem ceeb ntawm lub hlwb. Los ntawm kev txhawb nqa kev kho DNA thiab ua kom lub hlwb ua haujlwm zoo tshaj plaws, niacin pab tiv thaiv kev puas tsuaj ntawm lub hlwb thiab txhawb nqa kev noj qab haus huv thiab kev noj qab nyob zoo.
Kev noj cov khoom noj uas muaj niacin ntau yog txoj hauv kev zoo tshaj plaws los ua kom tau raws li peb cov kev xav tau txhua hnub. Cov khoom noj uas muaj niacin ntau suav nrog:
●Cov txiv ntoo thiab noob:Qee cov khoom noj zoo tshaj plaws suav nrog txiv laum huab xeeb, noob paj noob hlis, txiv ntseej almond thiab noob flaxseeds. Tsis yog tsuas yog muab cov niacin noj qab haus huv xwb, tab sis kuj tseem muaj lwm yam as-ham tseem ceeb, cov rog noj qab haus huv, thiab fiber.
●Nqaij qaib thiab nqaij tsis muaj roj:Nqaij qaib, nqaij qaib ntxhw, thiab nqaij nyuj tsis muaj roj ntau (xws li nqaij sirloin lossis nqaij nyuj tenderloin) muaj cov vitamin tseem ceeb no ntau heev. Tsis yog lawv tsuas yog nplua nuj nyob rau hauv niacin xwb, tab sis lawv kuj muab cov protein zoo, hlau, thiab lwm yam khoom noj tseem ceeb.
●Ntses thiab khoom noj hiav txwv:Tshwj xeeb tshaj yog cov ntses tuna, ntses salmon, ntses sardines thiab cw tsis yog tsuas yog qab rau cov saj xwb, tab sis kuj nplua nuj nyob rau hauv niacin.
●Cov nplej tag nrhoCov nplej tag nrho xws li mov xim av, quinoa, oats, thiab barley tsis yog tsuas yog nplua nuj nyob rau hauv cov khoom noj muaj fiber, tab sis lawv kuj yog cov khoom zoo heev ntawm niacin. Lawv muab lub zog tas mus li, pab zom zaub mov, thiab pab tswj cov ntshav qab zib.
●Taum pauv thiab legumes:suav nrog cov taum pauv, taum pauv me me, taum pauv liab thiab taum dub, uas muaj niacin, fiber thiab ntau yam minerals. Lawv muaj ntau yam txiaj ntsig rau kev noj qab haus huv, suav nrog kev txhim kho kev noj qab haus huv ntawm lub plab zom mov, tswj cov ntshav qab zib thiab txhawb kev noj qab haus huv ntawm lub plawv.
●Cov khoom noj mis nyuj:Cov khoom noj mis nyuj xws li mis nyuj, yogurt, thiab cheese tsis yog tsuas yog paub txog lawv cov calcium xwb, tab sis lawv kuj yog qhov zoo ntawm niacin.
Qhov koob tshuaj niacin zoo tagnrho 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, cov lus pom zoo txhua hnub ntawm vitamin B3 niacin yog raws li nram no:
Cov Menyuam: 2-16 mg txhua hnub, nyob ntawm seb muaj hnub nyoog li cas
Txiv neej: 16 mg ib hnub
Cov poj niam: 14 mg txhua hnub
Cov poj niam (cev xeeb tub): 18 mg txhua hnub
Cov poj niam (pub niam mis): 17 mg txhua hnub
Ua ntej koj yuav noj cov tshuaj niacin rau hauv koj txoj kev ua neej txhua hnub, koj yuav tsum nrog ib tus kws kho mob tham vim lawv yuav ntsuas tau koj cov kev xav tau tshwj xeeb thiab coj koj mus txiav txim seb koj noj npaum li cas rau koj tus kheej.
Tej zaum yuav muaj tej yam tshwm sim tsis zoo:
Txawm hais tias niacin feem ntau muaj kev nyab xeeb hauv qhov kev noj txhua hnub uas pom zoo, qee tus neeg yuav muaj cov teeb meem tsis zoo yog tias noj ntau dua, xws li ua pob liab (tawv nqaij liab thiab sov), khaus, mob taub hau, thiab tsis xis nyob hauv plab. Cov teeb meem no feem ntau yog ib ntus xwb thiab tuaj yeem txo qis los ntawm kev maj mam nce qhov koob tshuaj lossis noj niacin nrog pluas noj.
Q: Puas muaj cov khoom noj uas muaj niacin?
A: Yog, niacin tuaj yeem tau los ntawm ntau yam khoom noj. Qee qhov zoo tshaj plaws ntawm niacin suav nrog nqaij (tshwj xeeb tshaj yog siab thiab nqaij qaib), ntses (xws li ntses salmon thiab ntses tuna), legumes, cov nplej tag nrho, thiab cov khoom noj uas muaj vitamin. Nws kuj tseem yog cov amino acid tryptophan uas lub cev tsim tau los ntawm cov amino acid, uas pom muaj nyob rau hauv cov khoom noj uas muaj protein ntau xws li qe thiab cov khoom noj mis nyuj.
Q: Puas muaj peev xwm ua rau niacin tsis txaus?
A: Yog, qhov tsis txaus niacin tuaj yeem tshwm sim, ua rau muaj tus mob hu ua pellagra. Pellagra yog tus yam ntxwv los ntawm cov tsos mob xws li tawv nqaij tawm pob, teeb meem plab hnyuv, thiab kev puas hlwb. Txawm li cas los xij, qhov tsis txaus niacin tsis tshua muaj nyob rau hauv cov tebchaws tsim, vim nws yooj yim muaj nyob rau hauv ntau yam khoom noj thiab feem ntau ntxiv rau cov khoom muaj vitamin.
Lus Ceeb Toom: Tsab xov xwm no tsuas yog cov ntaub ntawv dav dav xwb thiab yuav tsum tsis txhob txhais hais tias yog 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.
Lub sijhawm tshaj tawm: Cuaj hlis-19-2023
