A cikin yanayin abubuwan gina jiki masu mahimmanci, bitamin suna taka muhimmiyar rawa wajen kiyaye lafiyar lafiya da jin dadi. Ɗayan irin wannan bitamin mai mahimmanci wanda sau da yawa ba a kula da shi shine niacin, wanda kuma aka sani da bitamin B3. Yayin da niacin ya shahara saboda ikonsa na tallafawa lafiyayyen fata, yana kuma taka muhimmiyar rawa wajen samar da kuzari da metabolism, yana mai da shi muhimmin bangare na daidaitaccen abinci.
Niacin, wanda kuma aka sani da niacin bitamin da niacinamide, bitamin ne mai narkewa da ruwa wanda ke faruwa a cikin abinci kamar nama, kifi, kaji, legumes, da hatsi gabaɗaya, ko kuma ana ɗaukarsa azaman kari na abinci. Yana da Muhimman abubuwan gina jiki na jiki da ake buƙata don canza carbohydrates, fats, da sunadarai a cikin abinci zuwa makamashi mai amfani.
Yana cikin rukunin bitamin B, tare da sauran bitamin B, ciki har da bitamin B1 (thiamine), bitamin B2 (riboflavin), bitamin B3 (niacin / niacin), bitamin B5 (pantothenic acid), da sauransu. B3 yawanci ana kiransa niacin kuma yana da nau'i biyu: niacin da nicotinamide.
Niacinamide yana daya daga cikin mafi yawan nau'ikan bitamin B3, wani muhimmin sinadari mai mahimmanci da ake buƙata don yawancin matakai a cikin jikinmu. Yana ba da kuzari ga sel kuma yana taimakawa cikin metabolism na fats, sunadarai da carbohydrates. Niacin kuma yana taimakawa wajen samar da wasu hormones kuma yana taimakawa wajen kiyaye lafiyar fata, narkewar abinci da tsarin juyayi. Bugu da ƙari, ana amfani da niacin sau da yawa azaman kari don taimakawa sarrafa wasu yanayin kiwon lafiya, kamar yawan cholesterol da matakan triglyceride.
1. Inganta lafiyar zuciya
An san Niacin a ko'ina don gagarumin tasirinsa akan lafiyar zuciya. Yana taimakawa wajen haɓaka matakan cholesterol mai kyau (HDL) kuma yana rage matakan mummunan cholesterol (LDL) da triglycerides. Ta hanyar daidaita matakan cholesterol, niacin yana taimakawa rage haɗarin cututtukan zuciya, gami da bugun zuciya da bugun jini. Har ila yau, abubuwan da ke cikin vasodilator yana taimakawa wajen inganta yawan jini da kuma rage karfin jini, inganta tsarin lafiyar zuciya.
2. Inganta aikin kwakwalwa
Futar da kwakwalwar ku yana da mahimmanci kamar kuzarin jikin ku, kuma niacin yana yin kyakkyawan aiki akan wannan. Niacin yana goyan bayan samar da neurotransmitters, gami da serotonin da dopamine, waɗanda ke daidaita yanayi, ɗabi'a, da fahimi. Ta hanyar inganta matakan neurotransmitter, niacin yana taimakawa kula da hankali, rage hazo na kwakwalwa, da haɓaka aikin fahimi gabaɗaya. Yawan cin niacin na yau da kullun ya kuma nuna sakamako mai kyau wajen sarrafa alamun cututtukan da ke da alaƙa da ƙwaƙwalwa kamar cutar Alzheimer.
3. Amplifier makamashi
Idan sau da yawa ka ga kanka mai kasala ko rashin kuzari, niacin na iya zama maganin da kake nema. A matsayin muhimmin sashi na tsarin samar da makamashi ta salula, niacin yana taimakawa wajen canza abincin da muke cinyewa zuwa makamashi. Ta hanyar haɓaka rushewar carbohydrates, sunadaran sunadarai da mai, niacin yana tabbatar da cewa jikinmu ya sami isasshen kuzari, yana hana gajiya da gajiya. Ciki har da abinci mai arzikin niacin a cikin abincinku na iya haɓaka matakan kuzarin ku.
4. Inganta lafiyar fata
Rungumar fa'idar niacin kuma faɗi bankwana da maras kyau, fata mara kyau. Wannan mahimmancin gina jiki yana ba da fa'idodi da yawa ga fata. Niacin yana taimakawa rage kumburi, inganta samar da collagen, da inganta aikin shingen fata. Abubuwan da ke hana kumburin kumburi suna sa ya zama babban mataimaki wajen magance yanayin fata kamar kuraje, eczema, da rosacea. Yin amfani da niacin akai-akai yana taimakawa wajen kula da samartaka, launin fata, yana mai da shi kyakkyawan ƙari ga tsarin kula da fata.
5. Daidaita ciwon sukari na jini
Wani fa'ida mai ban sha'awa na niacin shine ikonsa na daidaita matakan sukari na jini. Wannan yana da mahimmanci musamman ga mutanen da ke da ciwon sukari ko kuma suna cikin haɗarin kamuwa da ciwon sukari. Niacin yana inganta haɓakar insulin kuma yana taimakawa jiki daidaita matakan sukari na jini yadda ya kamata. Ta hanyar daidaita matakan sukari na jini, niacin na iya rage haɗarin rikice-rikice masu alaƙa da ciwon sukari, kamar matsalolin zuciya da jijiyoyin jini da lalacewar jijiya.
6. Gyaran DNA da aikin salula
Niacin yana goyan bayan ingantattun hanyoyin gyara DNA kuma yana taimakawa kiyaye kwanciyar hankali na kwayoyin halitta. Bugu da ƙari, yana taka muhimmiyar rawa a cikin haɗin NAD (nicotinamide adenine dinucleotide), coenzyme mai alhakin mahimman ayyukan salula. Ta hanyar tallafawa gyaran DNA da tabbatar da ingantaccen aikin tantanin halitta, niacin yana taimakawa hana lalacewar tantanin halitta kuma yana haɓaka lafiya da walwala gabaɗaya.
Haɗa abinci mai arzikin niacin cikin abincinmu shine hanya mafi kyau don biyan bukatunmu na yau da kullun. Abincin da ke cikin niacin sun haɗa da:
●Kwayoyi da iri:Wasu daga cikin mafi kyawun tushe sun haɗa da gyada, tsaba sunflower, almonds da flaxseeds. Ba wai kawai yana ba da lafiyayyen kashi na niacin ba, har ma da sauran mahimman abubuwan gina jiki, kitse masu lafiya, da fiber.
●Kaji da nama maras kyau:Kaza, turkey, da naman sa maras kyau (kamar sirloin ko taushi) suna ɗauke da adadi mai yawa na wannan bitamin mai mahimmanci. Ba wai kawai suna da wadata a cikin niacin ba, suna kuma samar da furotin mai inganci, ƙarfe, da sauran mahimman abubuwan gina jiki.
●Kifi da abincin teku:Musamman tuna, salmon, sardines da shrimp ba kawai dadi ga dandano ba, har ma da wadata a niacin.
●Dukan hatsi: Dukan hatsi irin su shinkafa launin ruwan kasa, quinoa, hatsi, da sha'ir ba kawai suna da wadataccen fiber na abinci ba, har ma suna da kyakkyawan tushen niacin. Suna ba da kuzari mai dorewa, taimakawa narkewa, da kuma taimakawa daidaita matakan sukari na jini.
●Wake da legumes:da suka hada da lentil da kaji da wake da wake da kuma bakar wake wadanda ke da wadatar niacin da fiber da ma'adanai daban-daban. Suna da fa'idodin kiwon lafiya da yawa, gami da inganta lafiyar narkewa, daidaita matakan sukari na jini da tallafawa lafiyar zuciya.
●Kayayyakin kiwo:kayayyakin kiwo irin su madara, yogurt, da cuku ba kawai an san su da abun ciki na calcium ba, amma kuma babban tushen niacin ne.
Madaidaicin adadin niacin ya dogara da yadda kuke amfani da shi, da kuma shekarunku, nauyi, jinsi, da takamaiman buƙatunku.
Bisa ga USDA, shawarar yau da kullun na bitamin B3 niacin shine kamar haka:
Yara: 2-16 MG kowace rana, dangane da shekaru
Maza: 16 MG kowace rana
Mata: 14 MG kowace rana
Mata (masu ciki): 18 MG kowace rana
Mata (shayarwa): 17 MG kowace rana
Kafin shigar da kari na niacin a cikin ayyukan yau da kullun, ya zama dole a tuntuɓi mai ba da lafiya don za su iya tantance takamaiman buƙatun ku kuma su jagorance ku wajen tantance madaidaicin sashi don buƙatun ku.
Matsaloli masu yiwuwa:
Duk da yake niacin gabaɗaya yana da aminci a cikin shawarar yau da kullun, wasu mutane na iya fuskantar illa a mafi yawan allurai, kamar su zubar da ruwa (jajaye da dumin fata), ƙaiƙayi, ciwon kai, da rashin jin daɗi na ciki. Waɗannan illolin yawanci na ɗan lokaci ne kuma ana iya rage su ta hanyar ƙara yawan adadin a hankali ko shan niacin tare da abinci.
Tambaya: Shin akwai hanyoyin samun abinci na niacin?
A: E, ana iya samun niacin daga hanyoyin abinci iri-iri. Wasu daga cikin mafi kyawun tushen abinci na niacin sun haɗa da nama (musamman hanta da kaji), kifi (kamar salmon da tuna), legumes, hatsi gabaɗaya, da gauraya hatsi. Hakanan jiki ne ke haɗa shi ta dabi'a daga amino acid tryptophan, wanda ake samu a cikin abinci masu wadatar furotin kamar qwai da kayan kiwo.
Tambaya: Shin rashi na niacin zai iya faruwa?
A: E, rashi na niacin na iya faruwa, wanda zai haifar da yanayin da ake kira pellagra. Pellagra yana da alamun bayyanar cututtuka kamar rashes na fata, matsalolin gastrointestinal, da rashin fahimta. Koyaya, ƙarancin niacin yana da wuya a cikin ƙasashen da suka ci gaba, saboda ana samun sa cikin sauƙi a cikin abinci da yawa kuma galibi ana saka shi cikin kayayyun kayayyaki.
Disclaimer: Wannan shafin yanar gizon yana aiki azaman cikakken bayani kuma bai kamata a fassara shi azaman shawarar likita ba. Koyaushe tuntuɓi ƙwararrun kula da lafiya kafin amfani da kowane kari ko yin canje-canje ga tsarin kula da lafiyar ku.
Lokacin aikawa: Satumba-19-2023
