Niacin ndi Kukhumudwa

Zamkati

• Niacin ndi kukhumudwa
• Kuperewera kwa Niacin
• Kuperewera kwa Serotonin
• Kuphatikiza ndi niacin
• Mlingo
• Zowopsa ndi zoyipa za niacin
• Niacin chamadzi
• Chiwonetsero

Kodi niacin ndi chiyani?

Niacin - yomwe imadziwikanso kuti vitamini B-3 - imathandiza kuthetsa zakudya m'thupi. Ndi imodzi mwa mavitamini ambiri a B. Vitamini B-3 imathandizira kusunga ma cell onse amthupi ndipo ndikofunikira kuti thupi lanu lipangike.

Komanso:

• imakhala ngati antioxidant yamphamvu
• Amathandizira kupanga mahomoni ogonana komanso opsinjika
• imaphwanya mafuta acids
• bwino kufalitsa
• amachepetsa mafuta m'thupi

Niacin ndi kukhumudwa

Matenda okhumudwa ndi matenda amisala omwe amadziwika ndikumva chisoni komanso kusowa chiyembekezo chomwe chingasokoneze moyo wanu watsiku ndi tsiku. Anthu ena omwe ali ndi vuto la kukhumudwa amati vitamini B-3 yathandizira nayo. Ena amati amachepetsa kukhumudwa ndikusowa chiyembekezo, ndipo ena amati zidapangitsa kuti kukhumudwa kwawo kuthe.

Pali zifukwa zosiyanasiyana komanso zochizira kukhumudwa. Komabe, malinga ndi kafukufuku wa sayansi, pakadali pano palibe umboni woti niacin itha kugwiritsidwa ntchito kuthana ndi kukhumudwa.

Pali umboni wina, komabe, kuti anthu omwe ali ndi vuto la kupsinjika akhoza kukhala ndi mavitamini a B ochepa. Ngati mukukumana ndi kukhumudwa, muyenera kukambirana zakumwa zoonjezera kapena kudya zakudya zomwe zili ndi niacin ndi dokotala wanu.

Kuperewera kwa Niacin

Kusapeza mavitamini B okwanira tsiku lililonse kumatha kubweretsa zovuta zambiri zakuthupi ndi zamaganizidwe.

Zotsatira zofala kwambiri komanso zoyipa kwambiri zakusowa kwa niacin ndi monga:

• kukhumudwa
• mphwayi
• nkhawa
• mutu
• kutopa
• kusokonezeka
• kuiwalika

Kulephera kwakukulu kwa niacin kumatha kuyambitsa matenda owopsa omwe amatchedwa pellagra. Ngati simukuchitiridwa chithandizo, zitha kuyambitsa:

• mikhalidwe ya khungu
• kutsegula m'mimba
• matenda amisala
• imfa

Chithandizo cha kuchepa kwa vitamini B-3 chimatenga B-3 yambiri. Izi zitha kuchitika kudzera mu zakudya kapena kumwa mapiritsi. Zomwe anthu ambiri amadya tsiku lililonse.

Kuperewera kwa Serotonin

Awiri mwa mankhwala ofala kwambiri muubongo omwe amakhala ndi kukhumudwa ndi dopamine ndi serotonin. Mankhwalawa, omwe amatchedwa ma neurotransmitters, amawongolera kusinthasintha. Kulephera kwa Serotonin kumatha kubweretsa kukhumudwa. Ichi ndichifukwa chake antidepressants omwe amadziwika kuti SSRIs (serotonin reuptake inhibitors) amathandizira kuthana ndi kukhumudwa.

Serotonin imapangidwa ndi amino acid yotchedwa tryptophan. Niacin ndi gawo limodzi la njira yopanga serotonin kuchokera ku tryptophan. Chifukwa chake, kusowa kwa niacin kumatha kukhudza momwe mungapangire serotonin.

Kuphatikiza ndi niacin

Mankhwala a Niacin amapezeka ngati mapiritsi owonjezera. Mutha kulimbikitsanso kudya kwa vitamini B-3 mwa kudya zakudya zosiyanasiyana.

Mutha kupeza vitamini B-3 wambiri pazakudya zanu mwa kudya zina mwa izi:

• beets
• nsomba
• chiwindi
• chiponde
• mazira
• mkaka
• burokoli

Nthawi zambiri zimakhala bwino kuwonjezera mankhwala a niacin kuchokera ku zakudya kuposa mapiritsi chifukwa kulibe chiopsezo chowonjezera kapena kuwonongeka kwa chiwindi kuchokera kumagwero a niacin mchakudya.

Mlingo

Chithandizo cha kuchepa kwa vitamini B-3 chitha kuyenda mozungulira 20 mg, koma zikafika panjira yothandizira kupsinjika kwakukulu, nthawi zina pamafunika mlingo wapamwamba kwambiri.

Malinga ndi umboni wa pa intaneti, anthu omwe ali ndi vuto lokhumudwa kwambiri omwe amalabadira mankhwala a niacin amatha kupindula ndi mulingo wokwera kwambiri, kuchokera kulikonse pakati pa 1,000 mpaka 3,000 mg. Malinga ndi zolembedwa mu 2008 za zakudya, Zakudya Zakudya, mayi m'modzi adawona kuti zipsinjo zake zidasinthidwa ndi 11,500 mg tsiku lililonse.

Palibe kafukufuku wokwanira wasayansi wotsimikizira izi, kapena kupereka mulingo woyenera. Ngati mwasankha kuyesa zowonjezera ma niacin, ndikofunikira kuti muyambe pang'ono ndikuwonjezera mlingo pakapita nthawi. Lankhulani ndi dokotala musanayambe kuyesa, popeza aliyense amasiyana mosiyana ndi niacin. Pali zovuta zina ndi zoopsa mukamagwiritsa ntchito vitamini wambiri.

Zowopsa ndi zoyipa za niacin

Nthawi zonse muzifunsa dokotala musanayese niacin kapena zowonjezera zina, makamaka ndi mankhwala akulu. Niacin ili ndi kuthekera, zomwe zitha kukhala zowopsa kwa anthu ena.

Anthu omwe amagwiritsa ntchito niacin ayeneranso kudziwa kuti kuchuluka kwa mapiritsi otulutsidwa nthawi zonse kumatha kuwononga chiwindi. Zizindikiro za kuwonongeka kwa chiwindi ndi monga:

• jaundice, kapena chikaso cha khungu ndi maso
• kuyabwa
• nseru
• kusanza
• kutopa

Niacin chamadzi

Zomwe zimachitika kawirikawiri ku vitamini B-3 wochuluka kwambiri zimatchedwa niacin flush. Izi zimapangitsa kuti khungu lisinthe ndikumva kutentha, kapena ngati likuyaka. Kutuluka kwa Niacin sikuli koopsa.

Izi zimachitika pamlingo wopitilira 1,000 mg, koma zimatha kuchitika atangotenga 50 mg yokha.

Chiwonetsero

Palibenso kufufuza kokwanira kuti mudziwe ngati vitamini B-3 ndi mankhwala abwino okhumudwa. Nkhani zina zaumwini, komabe, zimagwirizana ndi lingaliro lakuti vitamini imatha kuthetsa zizindikilo za kukhumudwa.

Ngati inu ndi madokotala anu musankha kuyesa niacin, samalani ndikuwonetsetsa zizindikiro zowononga chiwindi kapena kuthamanga kwa magazi.