I-Niacin nokudangala

-Delile

• I-Niacin nokudangala
• Ukushoda kwe-Niacin
• Ukushoda kweSerotonin
• Ukwengeza nge-niacin
• Isikali
• Izingozi nemiphumela emibi ye-niacin
• I-Niacin flush
• Umbono

Yini i-niacin?

I-Niacin - eyaziwa nangokuthi i-vitamin B-3 - isiza ukudiliza izakhi zomzimba emandleni. Ngenye yamavithamini amaningi we-B. I-Vitamin B-3 isiza ukugcina wonke amaseli omzimba futhi ibalulekile ekuguqulweni komzimba wakho.

Futhi:

• isebenza njenge-antioxidant enamandla
• isiza ukwenza ucansi nama-hormone okuxineka
• iphula ama-acid anamafutha
• kuthuthukisa ukusakazwa
• kunciphisa amazinga e-cholesterol

I-Niacin nokudangala

Ukudangala kuyisimo sokuphazamiseka kwemizwelo esibonakala ngemizwa ejulile yosizi nokungabi nathemba okungaphazamisa impilo yakho yansuku zonke. Abanye abantu abaphila nokucindezeleka bathi i-vitamin B-3 isizile ngayo. Abanye bathi kunciphisa imizwa yokudabuka nokuphelelwa yithemba, kanti abanye bathi kwenza ukuthi ukudangala kwabo kuphele nya.

Kunezimbangela ezahlukahlukene kanye nokwelashwa kokudangala. Kodwa-ke, ngokusho kocwaningo lwesayensi, okwamanje abukho ubufakazi bokuthi i-niacin ingasetshenziswa ukwelapha ukucindezeleka.

Kunobunye ubufakazi, noma kunjalo, ukuthi abantu abanokucindezeleka bangase bangabi namavithamini B. Uma uhlangabezana nokudangala, kufanele uxoxe ngokuthatha izithasiselo noma ukudla ukudla okune-niacin kuzo nodokotela wakho.

Ukushoda kwe-Niacin

Ukungatholi amavithamini B anele nsuku zonke kungadala imiphumela eminingi emzimbeni nasengqondweni.

Imiphumela emibi kakhulu futhi emibi kakhulu yokushoda kwe-niacin ifaka:

• ukudana
• ukunganaki
• ukukhathazeka
• ikhanda
• ukukhathala
• ukudideka
• ukulahleka kwememori

Ukushoda kakhulu kwe-niacin kungadala isifo esingaba yingozi esibizwa nge-pellagra. Uma ishiywe ingalashwa, ingadala:

• izimo zesikhumba
• isifo sohudo
• ukuwohloka komqondo
• ukufa

Ukwelashwa kokushoda kukavithamini B-3 kuthatha i-B-3 engaphezulu. Lokhu kungenziwa ngokudla noma ngokudla amaphilisi. Ukunconywa kwansuku zonke kwabantu abaningi.

Ukushoda kweSerotonin

Amakhemikhali amabili obuchopho ajwayelekile athintekayo ekucindezelekeni yi-dopamine ne-serotonin. Lawa makhemikhali, abizwa ngama-neurotransmitters, alawula imizwa. Ukushoda kweSerotonin kungaholela ekucindezelekeni. Kungakho ama-anti-depressants aziwa ngama-SSRI (i-serotonin reuptake inhibitors akhethiwe) esebenza ngempumelelo ekwelapheni ukudangala.

I-Serotonin idalwa yi-amino acid ebizwa nge-tryptophan. I-Niacin iyingxenye yenqubo yokwenza umzimba yokwakha i-serotonin kusuka ku-tryptophan. Ngakho-ke, ukuntuleka kwe-niacin kungathinta ngqo imizwa ngokuthinta ukukhiqizwa kwakho kwe-serotonin.

Ukwengeza nge-niacin

Izithako ze-Niacin ziyatholakala njengamaphilisi e-counter. Ungakhuphula nokudla kwakho uvithamini B-3 ngokudla ukudla okwehlukile.

Ungathola uvithamini B-3 owengeziwe ekudleni kwakho ngokudla okunye kokudla okulandelayo:

• ama-beet
• inhlanzi
• isibindi
• amakinati
• amaqanda
• ubisi
• i-broccoli

Ngokuvamile kungcono ukwengeza i-niacin ekudleni kunasemaphilisi ngoba cishe ayikho ingozi yokweqisa noma ukulimala kwesibindi okuvela emithonjeni ye-niacin ekudleni.

Isikali

Ukwelashwa kokuntuleka kukavithamini B-3 kungahle kuzungeze umaki wama-20 mg, kepha uma kukhulunywa ngokwelashwa kokudangala okukhulu, kwesinye isikhathi kudingeka umthamo ophakeme kakhulu.

Ngokusho kobufakazi obuku-inthanethi, abantu abanokudangala okukhulu abaphendula ukwelashwa kwe-niacin bavame ukuzuza kumthamo ophakeme kakhulu, kusuka noma yikuphi phakathi kuka-1,000 kuye ku-3,000 mg. Ngokwe-documentary yokudla okunempilo ngo-2008, iFood Matters, owesifazane oyedwa wabona izimpawu zakhe zokucindezeleka zishintshwa ngomthamo wansuku zonke ka-11,500 mg.

Alukho ucwaningo lwesayensi olwanele ukuxhasa lezi zimangalo, noma ukunikeza isilinganiso esinembile. Uma uthatha isinqumo sokuzama izithasiselo ze-niacin, kubalulekile ukuqala kancane futhi wandise umthamo ngokuhamba kwesikhathi. Khuluma nodokotela wakho ngaphambi kokuba uqale ukuzama, njengoba wonke umuntu esabela ngokuhlukile ku-niacin. Kunemiphumela engemihle nezingozi uma usebenzisa le vithamini eningi kakhulu.

Izingozi nemiphumela emibi ye-niacin

Njalo thintana nodokotela wakho ngaphambi kokuzama i-niacin noma ezinye izithako, ikakhulukazi ngemithamo emikhulu. INiacin inamandla okuba, okungaba yingozi kwabanye abantu.

Abantu abasebenzisa i-niacin kufanele futhi bazi ukuthi imithamo ephezulu yamaphilisi wokukhishwa okuqhubekayo ingaholela ekulimaleni okukhulu kwesibindi. Izimpawu zokulimala kwesibindi zifaka:

• i-jaundice, noma ukuphuzi kwesikhumba namehlo
• ukulunywa
• isicanucanu
• ukuhlanza
• ukukhathala

I-Niacin flush

Ukusabela okuvamile ku-vitamin B-3 eningi kakhulu kubizwa ngokuthi i-niacin flush. Lokhu kusabela kubangela ukuthi isikhumba siguquke sibe bomvu futhi sizwe sishisa, noma kube sengathi siyasha. Ukuqhuma kwe-Niacin akuyona ingozi.

Lokhu kuphendula kwenzeka kakhulu ngemithamo ephezulu kune-1,000 mg, kepha kungenzeka futhi ngemuva kokuthatha ama-50 mg kuphela.

Umbono

Akukabi bikho ucwaningo olwanele lokuthola ukuthi ngabe uvithamini B-3 uyindlela enhle yokwelapha ukudangala. Ezinye izindaba zomuntu siqu, noma kunjalo, ziyawusekela umbono wokuthi uvithamini angaqeda izimpawu zokucindezeleka.

Uma wena nodokotela bakho nikhetha ukuzama i-niacin, qaphela futhi ubheke izimpawu zokulimala kwesibindi noma umfutho wegazi ophansi.