Ukudla okunothile eNiacin
-Delile
INiacin, eyaziwa nangokuthi uvithamini B3, ikhona ekudleni okufana nenyama, inkukhu, inhlanzi, amakinati, imifino eluhlaza kanye nokhishwa kukatamatisi, kanti futhi kufakwa nasemikhiqizweni efana nofulawa kakolweni nofulawa wommbila.
Le vithamini isebenza emzimbeni yenze imisebenzi efana nokwenza ngcono ukujikeleza kwegazi, ukuqeda ama-migraines nokwenza ngcono ukulawulwa kwesifo sikashukela, futhi ingasetshenziswa nangendlela yokwengeza ukusiza ukulawula i-cholesterol ephezulu. Bona imisebenzi eminingi lapha.
Inani le-Niacin ekudleni
Ithebula elilandelayo likhombisa inani le-niacin eliqukethwe ku-100 g ngamunye wokudla.
| Ukudla (100 g) | Inani leNiacin | Amandla |
| Isibindi esisikiwe | 11.92 mg | 225 kcal |
| Amantongomane | 10.18 mg | 544 kcal |
| Inkukhu ephekiwe | 7.6 mg | 163 kcal |
| I-tuna ekheniwe | 3.17 mg | 166 kcal |
| Imbewu yeSesame | 5.92 mg | 584 kcal |
| I-salmon ephekiwe | 5.35 mg | 229 kcal |
Utamatisi ukhishwe | 2.42 mg | 61 kcal |
Ngaphezu kwalokho, kubalulekile futhi ukwandisa ukusetshenziswa kwe-tryptophan, i-amino acid ekhulisa ukusebenza kwe-niacin emzimbeni futhi etholakala kushizi, amaqanda namakinati, isibonelo. Bona uhlu oluphelele lokudla okunothile nge-tryptophan.
Ukushoda kwale vithamini kungadala izinkinga ezifana ne-pellagra, isifo sesikhumba esingadala ukucasuka, uhudo kanye nokuwohloka komqondo, ngakho-ke bheka izimpawu zokuntuleka kwe-niacin.
Kunconyelwe Wena
Isithasiselo