Niacin

ʻO Niacin kahi ʻano o ka huaola B. ʻO ka wikamina hiki ke hoʻoheheʻe ʻia ka wai. ʻAʻole mālama ʻia i ke kino. Wehe i loko o ka wai nā wikamina hiki ke hoʻoheheʻe ʻia e ka wai. ʻO nā koena i koe o ka wikamina e haʻalele i ke kino ma o ka mimi. Mālama ke kino i kahi mālama liʻiliʻi o kēia mau huaora. Lawe ʻia lākou i kahi manawa maʻamau e mālama i ka mālama.

Kōkua ʻo Niacin i ka ʻōnaehana digestive, ka ʻili, a me nā aʻalolo e holo. He mea nui no ka hoʻololi ʻana i ka meaʻai i ka ikehu.

Niacin (ʻike ʻia ʻo ia ʻo ka wikamina B3) i loaʻa ma:

• Waiu
• Huamoa
• Nā berena i hoʻonui ʻia a me nā cereala
• Laiki
• Iʻa
• Nā ʻai lean
• Legume
• Pihi
• Manuʻai manu

ʻO ka maʻi NIACIN a me ka naʻau

No nā makahiki he nui, ua hoʻohana ʻia nā mahele lāʻau o 1 a i 3 gram o ka waikawa nikotinic i kēlā me kēia lā e like me ka lapaʻau no ke koko kiʻekiʻe kolesterol.

Hiki iā Niacin ke kōkua i ka hoʻonui ʻana i ke kiʻekiʻe o ka maikaʻi o ke kolesterol (HDL cholesterol) i loko o ke koko. Hiki iā ia ke lawe i ka nui o nā momona maikaʻi ʻole i ke koko. E kamaʻilio mau i kāu mea mālama ola ma mua o ka hoʻomaka ʻana i nā mea kōkua.

DEFICIENCY:

ʻO ka hemahema o ka niacin ke kumu o pellagra. Aia nā ʻōuli me:

• Nā pilikia kūpala
• ʻIli hoʻā ʻia
• Hana maikaʻi ʻole ka noʻonoʻo

Kiʻi kiʻekiʻe:

Hiki i ka niacin keu ke kumu:

• Hoʻonui i ke kō kō (glucose) pae
• Poino ke ake
• Ulcer peptic
• Huʻi ʻili

Ke hāʻawi ʻia ma ke ʻano he lapaʻau i ka poʻe me ke kolesterol kiʻekiʻe, hiki i nā niacin supplement ke kumu i ka “flushing”. He ʻano hoʻomehana ia, ʻulaʻula, ʻili a ʻalalā o ka maka, ʻāʻī, lima a i ʻole ka umauma luna.

I mea e pale ʻole ai i ka pīpī ʻana, mai inu i nā mea inu wela a i ʻole ka waiʻona me ka niacin.

ʻO nā ʻano hou o ka niacin supplement ua ʻoi aku ka liʻiliʻi o ka hopena. ʻAʻole kumu ʻo Nicotinamide i kēia mau hopena ʻaoʻao.

KUMU KUMU KUMU

Hāʻawi ʻia nā ʻōlelo aʻoaʻo aku no ka niacin a me nā meaola ʻē aʻe i ka Diational Reference Intakes (DRIs), i hoʻomohala ʻia e ka Papa Meaʻai a Meaʻai Nūhou ma ka Institute of Medicine. ʻO DRI ka manawa no kahi hoʻonohonoho o nā helu kūmole i hoʻohana ʻia e hoʻolālā a loiloi i nā ʻai momona a ka poʻe olakino. ʻO kēia mau waiwai, ʻokoʻa i ka makahiki a me ka moekolohe, me:

• Manaʻo Kālā Meaʻai (RDA): ka awelika o ka pae o ka ʻai i kēlā me kēia lā e lawa pono e hoʻokō i nā pono o ka nutrient o nā mea ola āpau (97% a 98%).
• Loaʻa kūpono (AI): ke lawa ʻole nā ​​hōʻike e hoʻomohala ai i kahi RDA, hoʻonohonoho ʻia ka AI i kahi pae i manaʻo ʻia e hōʻoia i ka lawa pono o ka meaʻai.

Nā ʻai kuhikuhi papaʻai no Niacin:

Nā pēpē

• 0 i 6 mau mahina: 2 * milligrams i kēlā me kēia lā (mg / lā)
• 7 a 12 mau mahina: 4 * mg / lā

* Loaʻa pono (AI)

Nā keiki (RDA)

• 1 i nā makahiki 3: 6 mg / lā
• 4 a 8 mau makahiki: 8 mg / lā
• 9 a 13 mau makahiki: 12 mg / lā

Nā ʻōpio a me nā mākua (RDA)

• Nā makahiki 14 o ke kāne a keu aku: 16 mg / lā
• Nā wahine wahine 14 a ʻoi aku: 14 mg / lā, 18 mg / lā i ka wā hāpai, 17 mg / lā i ka wā o ka lactation

Pili nā ʻōlelo kūikawā i ka makahiki, ka wahine, a me nā kumu ʻē aʻe (e like me ka hāpai ʻana). Pono nā wahine hāpai a hānai hānai paha i nā nui kiʻekiʻe. E noi i kāu mea hāʻawi i ka nui o nā mea kūpono iā ʻoe.

ʻO ke ala ʻoi loa e loaʻa ai ka koi o kēlā me kēia lā o nā wikamina koʻikoʻi e ʻai i ka papaʻai kaulike i loaʻa nā ʻano meaʻai like ʻole.

ʻAkika nikotinika; Wikamina B3

• Pōmaikaʻi ka Vitamin B3
• Deficit ʻo Vitamin B3
• Kumu Vitamin B3

ʻO Mason JB. ʻO nā wikamina, nā minela ukali, a me nā micronutrients ʻē aʻe. I: Goldman L, Schafer AI, eds. ʻO ka lāʻau lapaʻau Goldman-Cecil. 25th hua. Piladelapia, PA: Elsevier Saunders; 2016: chap 218.

ʻO Salwen MJ. Nā wikamina a me nā kumuwaiwai kuhi. I: McPherson RA, Pincus MR, hua. ʻO kā Henry's Clinical Diagnosis a me Management e nā Laboratory Methods. 23rd Ed. St Louis, MO: Elsevier; 2017: chap 26.