Nā meaʻai meaʻai i Niacin
Anter
ʻO Niacin, ka mea i ʻike ʻia me ka huaʻai B3, aia i loko o nā meaʻai e like me ka ʻiʻo, ka moa, ka iʻa, ka pī, nā mea kanu ʻōmaʻomaʻo a me nā hua kōmato, a hoʻohui ʻia i nā huahana e like me ka palaoa palaoa a me ka palaoa kulina.
Hana kēia huaola i loko o ke kino e hana ana i nā hana e like me ka hoʻomaikaʻi ʻana i ke kahe o ke koko, hoʻomaha i ka migraines a me ka hoʻomaikaʻi ʻana i ka kaohi diabetes, a hiki ke hoʻohana ʻia i ke ʻano o nā mea hoʻopihapiha e kōkua ai i ka mālama ʻana i ke kiʻekiʻe o ke kō. E ʻike i nā hana hou aʻe ma aneʻi.
Ka nui o Niacin i ka meaʻai
Hōʻike ka papa aʻe i ka nui o ka niacin i loaʻa i kēlā me kēia 100 g o ka meaʻai.
| Meaʻai (100 g) | Ka nui o Niacin | Ikehu |
| Hānai kōpaʻa | 11.92 mg | 225 kcal |
| Pihi | 10.18 mg | 544 kcal |
| Moa moa i kuke ʻia | 7.6 mg | 163 kcal |
| Tuna kēpau | 3.17 mg | 166 kcal |
| ʻAno sesame | 5.92 mg | 584 kcal |
| Salmon kuke | 5.35 mg | 229 kcal |
Kukuna ʻōmato | 2.42 mg | 61 kcal |
Hoʻohui, he mea nui nō ia e hoʻonui i ka ʻai o ka tryptophan, kahi amino acid e hoʻonui ai i ka hana o ka niacin i loko o ke kino a aia i loko o ka tī, nā hua a me nā peanuts, no ka laʻana. E ʻike i ka papa inoa piha o nā meaʻai momona-tryptophan.
Hiki i ka nele o kēia wikamina ke hoʻopilikia i nā pilikia e like me pellagra, kahi maʻi ʻili e hiki ai ke hoʻonāukiuki, ka maʻi diarrhea a me ka dementia, no laila e nānā i nā ʻōuli o ka nele o ka niacin.
ManaʻO Mākou IāʻOe
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