Zakudya zolemera ku Niacin
Zamkati
Niacin, yomwe imadziwikanso kuti vitamini B3, imapezeka mu zakudya monga nyama, nkhuku, nsomba, mtedza, masamba obiriwira ndi phwetekere, ndipo imaphatikizidwanso muzinthu monga ufa wa tirigu ndi ufa wa chimanga.
Vitamini ameneyu amachita m'thupi kugwira ntchito monga kupititsa patsogolo kayendedwe ka magazi, kuchepetsa kupweteka kwa mutu ndi kukonza kuwongolera matenda ashuga, ndipo amathanso kugwiritsidwa ntchito ngati ma supplements othandizira kuwongolera cholesterol. Onani ntchito zambiri apa.
Kuchuluka kwa Niacin mu chakudya
Tebulo lotsatirali likuwonetsa kuchuluka kwa niacin yomwe ili mu 100 g iliyonse yazakudya.
| Chakudya (100 g) | Mtengo wa Niacin | Mphamvu |
| Chiwindi chowotcha | 11.92 mg | 225 kcal |
| Chiponde | 10.18 mg | 544 kcal |
| Nkhuku yophika | 7.6 mg | 163 kcal |
| Nsomba zamzitini | 3.17 mg | 166 kcal |
| Mbewu ya Sesame | 5.92 mg | 584 kcal |
| Nsomba zophika | 5.35 mg | 229 kcal |
Kuchotsa phwetekere | 2.42 mg | 61 kcal |
Kuphatikiza apo, ndikofunikanso kukulitsa kumwa tryptophan, amino acid yomwe imakulitsa zochitika za niacin mthupi ndipo zomwe zimapezeka mu tchizi, mazira ndi mtedza, mwachitsanzo. Onani mndandanda wathunthu wazakudya zaku tryptophan.
Kuperewera kwa mavitaminiwa kumatha kubweretsa mavuto monga pellagra, matenda apakhungu omwe angayambitse kukhumudwa, kutsegula m'mimba ndi misala, chifukwa chake yang'anani zizindikiro zakusowa kwa niacin.
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