Niakina

Niakina, a i ʻole ka huaʻa B3, ʻo ia kekahi o nā huaora koʻikoʻi B-complex wai-soluble e pono ai ke kino e hoʻololi i ka meaʻai i ikehu.He mea nui nā huaora a me nā minela a pau no ke olakino maikaʻi loa, akā maikaʻi loa ka niacin no nā ʻōnaehana nerve a me ka digestive.E noʻonoʻo hohonu e hoʻomaopopo pono i ka pono o ka niacin a me nā hopena ʻaoʻao.

Loaʻa maoli ka Niacin i nā meaʻai he nui a loaʻa iā ia ma ke ʻano hoʻohui a me ka palapala kauoha, no laila maʻalahi ka loaʻa ʻana o ka niacin a ʻohi i kāna mau pono olakino.Hoʻololi nā kiko i loko o ke kino i ka niacin i coenzyme hiki ke hoʻohana ʻia i kapa ʻia ʻo nicotinamide adenine dinucleotide (NAD), i hoʻohana ʻia e ʻoi aku ma mua o 400 enzymes i loko o ke kino e hana i nā hana koʻikoʻi.

ʻOiai he kakaikahi ka hemahema o ka niacin i waena o ka poʻe ma ʻAmelika Hui Pū ʻIa, hiki ke lilo i mea koʻikoʻi a hoʻoulu i kahi maʻi ʻōnaehana i kapa ʻia ʻo pellagra.Hiki i nā maʻi maʻalahi o ka pellagra ke hoʻoulu i ka maʻi maʻi a me ka dermatitis, aʻo nā hihia koʻikoʻi e hiki ke hōʻeha i ka dementia a hiki i ka make.

ʻO Pellagra ka mea maʻamau i waena o nā pākeke ma waena o nā makahiki 20 a hiki i 50 mau makahiki, akā hiki ke pale ʻia ma ka ʻai ʻana i ka ʻai ʻai ʻai ʻia (RDA) o ka niacin.ʻO ka RDA makua no ka niacin he 14 a 16 mg i kēlā me kēia lā.Loaʻa ka Niacin i nā meaʻai e like me ka iʻa, ka moa, ka pipi, ka pipi, nā huaʻai, a me nā mea kanu.Hiki ke hana ʻia ka Niacin i loko o ke kino mai ka amino acid tryptophan.Loaʻa kēia amino acid i nā meaʻai e like me ka moa, ka pipi, nā nati, nā hua, a me nā huahana soy.

Aia ʻo Niacin i loko o nā multivitamins he nui ma ke ʻano he meaʻai meaʻai.Loaʻa i nā Nature Made a me Centrum nā multivitamins makua he 20 mg o ka niacin i kēlā me kēia papa, ʻo ia ka 125% o ka RDA makua.ʻO Nicotinic acid a me nicotinamide nā ʻano ʻelua o nā mea hoʻohui niacin.Loaʻa nā mea hoʻopihapiha o ka niacin ma nā ʻano ikaika (50 mg, 100 mg, 250 mg, 500 mg) ʻoi aku ka kiʻekiʻe ma mua o ka RDA.Loaʻa nā inoa inoa o ka niacin e like me Niaspan (extended-release) a me Niacor (hoʻokuʻu koke) a loaʻa i nā ikaika a hiki i ka 1,000 mg.Hiki ke loaʻa ʻo Niacin i kahi hoʻopuka hoʻokuʻu lōʻihi e hōʻemi i kekahi mau hopena ʻaoʻao.

I kekahi manawa ua kuhikuhi ʻia ka niacin me nā lāʻau hoʻohaʻahaʻa cholesterol e like me statins e kōkua i ka hoʻomaʻamaʻa ʻana i nā pae lipid koko.

Hōʻike nā hōʻike ʻē aʻe he maikaʻi ka niacin no ka poʻe me ka nui o ka pilikia o ka hōʻeha puʻuwai a me ka maʻi maʻi puʻuwai no ka mea ʻaʻole ia e hoʻohaʻahaʻa i ka LDL cholesterol akā he triglycerides pū kekahi.Hiki i ka Niacin ke hoʻemi i nā pae triglyceride ma 20% a 50%.