Vitamini PP > Zakudya za shuga

Mayina ena a vitamini PP ndi niacin, niacinamide, nicotinamide, nicotinic acid. Samalani! M'mabuku akunja, dzina la B3 nthawi zina limagwiritsidwa ntchito. Mu Russian Federation, chizindikiro ichi chimagwiritsidwa ntchito posothenic acid.

Omwe amamuyimira vitamini PP ndi nicotinic acid ndi nicotinamide. Mu katundu wa nyama, niacin imapezeka mu nicotinamide, komanso muzomera zamankhwala monga nicotinic acid.

Nicotinic acid ndi nicotinamide ndi ofanana kwambiri pakukhudza kwawo thupi. Nikotinic acid imadziwika ndi zotumphukira kwambiri.

Niacin ikhoza kupangidwa mthupi kuchokera ku amino acid tryptophan yofunika. Amakhulupirira kuti 1 mg ya niacin amapangidwa kuchokera 60 mg ya tryptophan. Pankhaniyi, zofuna za tsiku ndi tsiku za munthu zimafotokozedwa mofananizidwa ndi niacin (NE). Chifukwa chake, 1 niacin yofanana ndi 1 mg ya niacin kapena 60 mg ya tryptophan.

Kufunika kwa vitamini PP kumawonjezeka ndi:

kulimbitsa thupi kwambiri,
ntchito yayikulu ya neuropsychic (oyendetsa ndege, othandizira, othandizira mafoni),
malinga ndi North North,
gwiritsani ntchito malo otentha kapena m'masitolo otentha,
Mimba ndi kuyamwa
Zakudya zomanga thupi zochepa komanso kuchuluka kwa mapuloteni ammasamba kuposa nyama (zamasamba, kusala).

Zothandiza katundu ndi momwe zimakhudzira thupi

Vitamini PP ndiyofunikira kuti amasulidwe a mphamvu kuchokera ku chakudya ndi mafuta, chifukwa cha metabolism ya protein. Ndi gawo la ma enzymes omwe amapereka ma cell kupuma. Niacin imagwiranso ntchito pamimba ndi kapamba.

Niacin amakhudza bwino mitsempha ndi mtima, imakhazikika khungu labwino, mucous membrane wamatumbo ndi patsekeke lamkamwa, umathandizira kutsimikizira kwamtundu wabwino, umapangitsa magazi kuyenda ndikuchepetsa kuthamanga kwa magazi.

Asayansi akukhulupirira kuti nicotinic acid imalepheretsa maselo abwinobwino kukhala khansa.

Zizindikiro za Vitamini PP Kulephera

ulesi, mphwayi, kutopa,
chizungulire, kupweteka mutu,
kusakhazikika
kusowa tulo
kudya, kuchepa kwa thupi,
khungu loyera komanso louma
kugunda kwa mtima
kudzimbidwa
utachepa thupi kukana matenda.

Ndi vuto lalitali la Vitamini PP, matenda a pellagra amatha. Zizindikiro zoyambirira za pellagra ndi:

kutsekula m'mimba (chopondapo katatu kapena kupitirirapo patsiku, kwamadzi popanda magazi ndi ntchofu),
kusowa kwa chakudya, kulemera m'mimba,
kutentha kwadzuwa, kupindika
kuyaka mkamwa, malovu,
redness wa mucosal,
kutupa kwa milomo ndi mawonekedwe a ming'alu pa iwo,
papillae lilime limawoneka ngati madontho ofiira, kenako amasunthika,
ming'alu yamkati ndiyotheka pamalilime,
mawanga ofiira amawoneka m'manja, kumaso, khosi, m'mbali,
Khungu lotupa (limapweteketsa, kunyezimira ndi matuza)
kufooka kwambiri, tinnitus, mutu,
dzanzi ndi kukwawa
shaky gait
kuthamanga kwa magazi

Chifukwa chomwe kuperewera kwa Vitamini PP kumachitika

Ndi chakudya chamagulu, kufunika kwa vitamini PP kumakwaniritsidwa.

Vitamini PP imatha kupezeka muzakudya zomwe zimapezeka mosavuta komanso mwamphamvu. Mwachitsanzo, mu njere, niacin amangokhala mu mawonekedwe osatheka, chifukwa chake vitamini PP samamwa bwino kwambiri kuchokera ku chimanga. Mlandu wofunikira ndi chimanga, momwe mavitamini awa amakhala osagwirizana kwenikweni.

Okalamba sangakhale ndi vitamini PP yokwanira, ngakhale ndi chakudya chokwanira, monga kulakalaka kwawo kwasokonekera mwa iwo.

Masamba, zipatso ndi bowa

Mbatata yophika kapena yophika ndi imodzi mwazinthu zodula kwambiri zamasamba a nicotinic acid. Sentimita yayikulu-yayikulu ndi khungu imakhala ndi 3,3 mg wa niacin, wopanda khungu - mpaka 2.2 mg. Zolemba zina zamasamba: kaloti (1.25 mg), kale (0.67 mg) ndi broccoli (0.58 mg), tomato (mpaka 8 mg), katsitsumzukwa ndi udzu winawake.

Zipatso zomwe zimakhala ndi nicotinic acid sizochuluka: raspberries (1.1 mg pa 1 galasi), mango (1.5 mg), vwende (0.7 mg), avocado (2.5 mg) ndi nthochi (0,8 mg).

Bowa wina alinso ndi mavitamini B. Mu chikho chimodzi cha champignon yaiwisi, yophika, imakhala ndi 2.8 mg ya nicotinic acid, zamzitini - 2,5 mg yokha. Bowa wophika kapena wokazinga umapereka 2.2 mg wa niacin.

Mpunga wamtchire umakhala ndi asidi wambiri wa nikotini kuposa mpunga wa bulauni. Kuchuluka kwa vitaminiyu kumafika pa 6.2 mg / 100 g. Mpunga woterewu ndi njira yabwino yazakudya za calcium, potaziyamu, fiber ndi chakudya.

Nsomba zam'nyanja

Malinga ndi asayansi aku America, mapanga amtondo, achilendo pamimba yaku Russia, ndi gwero labwino kwambiri la nicotinic acid: 10,2 mg / 100 g. Komanso halibut, nsomba ndi nsomba za tuna. Tinsomba ta Yellowfin timakhala ndiacac mpaka 20 mg / 100 g. Tsoka ilo, nsomba zam'nyanja zamtunduwu zimadziwikanso chifukwa cha kuchuluka kwa mankhwala enaake, motero nthawi zambiri safunika kudyedwa.

Zina mwa nyama, kuphatikizapo nicotinic acid: ng'ombe ndi nkhuku (15 mg iliyonse), bakha (11 mg) ndi nkhata (10 mg). Zomera zamasamba zimaphatikizapo oatmeal ndi chokoleti, yisiti ya ophika (3 mg phukusi limodzi), mphodza (2.1 mg) ndi bulgur (7 mg), nyemba za Lima (1.8 mg) ndi barele (9 mg), tirigu ndi Buckwheat ufa (7.5 mg aliyense).

Kodi nicotinic acid imatanthauzanji?

Asidi wa Nicotinic ndi wofunikira kwambiri pakuwongolera makutidwe a oxidation komanso kuchepetsa.
Kutenga nawo gawo pakudya chimbudzi ndi kukhathamiritsa kwa michere: mapuloteni, lipids ndi magwero akulu a mphamvu ya chakudya.
Nicotinic acid imagwira ntchito yapadera kwambiri pazomwe zimapanga nitrogenous.
Imayendetsa bwino cholesterol m'thupi, mothandizidwa ndi kuchuluka kwa michere yomwe imakhudzidwa ndi kayendedwe ka lipoproteins m'magazi ukuwonjezeka.
Niacin amatenga nawo mbali pakukweza kwamitsempha yamagazi ndi ma capillaries, kukonza kuchuluka kwa magazi, komanso kupewa kuchulukana.
Mulingo wokwanira wa niacin umabweretsa kusintha kwamkhungu, kuwonjezeka kwa mafupa.
Zabwino pamtima dongosolo zidawululidwa, zokwanira mavitamini mu chakudya kumabweretsa kuchotsa nkhawa ndi mantha, kusintha ubongo ntchito, kuloweza zambiri, chidwi.

Kuchuluka kwa nicotinic acid wambiri patsiku?

Ambiri tsiku lililonse nicotinic acid amakhala munthu pafupifupi 18-25 mg, panthawi zosiyanasiyana za pakati ndi kuyamwa, amayi amatha kufikira 28 mg, kwa ana malinga ndi jenda ndi msinkhu - pafupifupi 10-20 mg. Mitundu yambiri ya nikotini acid ndi nicotinamide, imayikidwa mukazindikira kusagwirizana kwa mawonekedwe oyamba.

Gwiritsani ntchito pamodzi ndi mankhwala ena

Kugwiritsa ntchito nicotinic acid wokhala ndi zinthu monga vitamini B6 ndi mkuwa kumawonjezera kugwira ntchito komanso kuyamwa kwa vitamini. Ndipo, m'malo mwake, mitundu ina ya mankhwala a penicillin amachepetsa kwambiri mphamvu yotenga niacin.

Ndi zizindikiro ziti zomwe zikuwonetsa kuchepa kwa niacin mthupi?

Chongani ngati mukuwona zina zingapo, ndikuwonetsa kuti mavitamini alibe kuchepa kwa thupi:

Kusowa tulo
Kukhumudwa
Mavuto ogona.
Mavuto ndi kulakalaka, kutsegula m'mimba.
Kutsitsa magazi.
Ogwira ntchito ochepa.
Mutu, kusokonezeka kwa chikumbumtima, chizungulire.
Kuchepa chilako lako.
Kufooka m'misempha ndi miyendo.
Kusenda khungu, kukulitsa khungu.

Mankhwala okhala ndi mavitamini ambiri ndiwosopsa.

Zoipa za nikotini

Komabe, muyenera kuyang'anira muyezo kugwiritsa ntchito niacin komanso zakudya zake zabwino. Ngati zizindikiro za kuchuluka zikupezeka, muchepetsani zakudya zomwe zimakhala ndi nicotinic acid kapena niacin, ngakhale hypervitaminosis imakhala yochepa kwambiri pankhani ya asidi, owonjezera nthawi zambiri amachotsedwa m'thupi.

Chisamaliro chikuyenera kuthandizidwa ngati zizindikiro zotsatirazi zilipo:

Chizindikiro choopsa kwambiri ndi chiwindi dystrophy.
Khungu lowuma la munthu ndi mucous nembanemba.
Kuchepa kwa thupi lakumaso, khungu loyang'ana.
Chimbudzi ndi matumbo.
Kuchuluka kwa minofu ndi miyendo.
Kulemera.
Zovuta zam'mimba, kuchuluka kwa magazi.
Mutu, kugona komanso kusokonezeka kwa chikumbumtima.
Mpweya woipa.

Ndi zakudya ziti zomwe zimakhala ndi nicotinic acid?

Gawani zinthu zonse m'magulu:

Zakudya monga chimanga, chimanga ndi mtedza. Mgulu ili, chimanga chonse ndi zinthu kuchokera kwa iwo, chinangwa, oats, mbande zazing'ono za tirigu, mpunga wa bulauni, oatmeal, mphodza, nyemba, buckwheat ndi ufa wa tirigu, mtedza ndi wolemera mu vitamini PP. Chosangalatsa ndichakuti, mtedza umalimbikitsidwa kuti udye osavomerezeka, ndipo peel yoonda imakhala ndiacin kapena nicotinic acid wambiri.

Masamba. Zomwe zimakhala ndi nicotinic acid ndizambiri mu tsabola wa belu, nyemba, mbatata, makamaka mawonekedwe ophika, tomato, parsley, sorelo, kaloti, katsitsumzukwa, udzu winawake, ndi kale.

Zipatso ndi zipatso ndizolemera kwambiri mu niacin: nthochi, rasipiberi, mango.

Nyama ndi offal ilinso ndi kuchuluka kwa vitamini PP, ndipo zomwe zili ndizofanana ndizakudya zopanda mafuta komanso mafuta okwanira, mavitamini ambiri amakhala ndi nkhumba ndi chiwindi cha ng'ombe ndi mazira. Mwa nyama ya nkhuku, nkhuku, bakha ndi Turkey ziyenera kukondedwa.

Olemera vitamini PP ndi nsomba, mitundu ya opambana: halibut, armfish, tuna, mitundu yonse ya nsomba zofiira.

Kuchiritsa zitsamba ndi zipatso

Gwiritsani ntchito chiuno cha rose, peppermint, chamomile.

Akatswiri azakudya amalangiza kudya bowa, makamaka wokolola ndi kuphika nthawi yomweyo. Mukamasunga komanso kuzizira, mankhwala a nicotinic acid amachepetsa kwambiri.

Dzino lokoma limatha kuwonjezera kuchuluka kwa nicotinic acid ndi chokoleti.

Zomwe Nikotinic Acid Alimo: Mndandanda wazinthu Zofunikira

Ndikofunika kudziwa nthawi yomweyo kuti chinthu ichi ndi gawo la zakudya zambiri zomwe zimawoneka patebulo lathu tsiku ndi tsiku. Komabe, ngati mukufunikira kuwonjezera kuchuluka kwa vitamini yemwe mumamwa, samalani pazinthu zotsatirazi zomwe zimakhala ndi nicotinic acid.
Chifukwa chake, zomwe zimachokera pazomera zimaphatikizapo mtedza, kaloti, muzu wa burdock, mbatata, nandolo zobiriwira, bowa, kabichi ya kohlrabi, buckwheat, nyemba, mbewu za mpendadzuwa, avocados, lentil, broccoli, tomato, masiku.

Nicotinic acid imapezekanso muzinthu zanyama: chiwindi cha ng'ombe, bere la nkhuku, mwanawankhosa, nkhuku, tchizi, nsomba, nsomba, mazira, mkaka. Zingakhale zothandiza kugwiritsa ntchito mkate wa rye, koma, moyenera, apulo, phwetekere ndi misuzi ya mphesa. Mukamaphika zakudya zokhala ndi nicotinic acid, mutha kuthana ndi chithandizo cha kutentha - vitaminiyo imalephera kutentha. Mukuchita izi, ndi 20% yokha mwa zinthu zopindulitsa zomwe zimapezeka. Mavitamini ndi zotsatira za acidic chilengedwe sizowopsa. Nicotinic acid yemwe ali pazinthu zomwe zili pamwambapa ndi vitamini sungunuka wa madzi. Sichikunjikira m'thupi, zomwe zikutanthauza kuti muyenera kumalowetsa muzakudya zanu nthawi zonse.
Zakudya za tsiku ndi tsiku za vitamini B3 za munthu wamkulu zili mgulu la 17-28 mg. Komabe, njira yolengezedwayo iyenera kuchuluka pakatha nthawi yayitali, ngati matenda akuchulukirachulukira, ndikugwiritsa ntchito mankhwala kwa nthawi yayitali. Komanso, mlingo waukulu wa niacin ukhoza kugwiritsidwa ntchito ndi anthu omwe amachita masewera olimbitsa thupi.

Zizindikiro za kuperewera kwa Vitamini PP m'thupi Mvetsetsani kuti thupi lanu limasowa nicotinic acid ndi izi:

Kuchepa kwa ntchito yogwira, kufulumira.
Kusakwiya
Lethargy
Kuuma, mthunzi wa pakhungu,
Kuphwanya kwam'mimba,
Khungu loyera
Chisoni, kugona,
Kuchepetsa chidwi
Kuchepetsa mseru
Kuperewera koyendetsa kayendedwe.

Ndikovuta kwambiri kukwaniritsa vitamini wambiri - ndikofunikira kupitilira zomwe zimachitika tsiku lililonse kangapo. Zotsatira zakuchuluka kwa chikonga cha nicotinic m'thupi ndi hypervitaminosis lakuthwa, yomwe imatsatana ndi zizindikiro zotsatirazi:

Kusanza, kusanza,
Mutu, chizungulire, kukomoka,
Kutsegula m'mimba
Kuchuluka kwa miyendo
Minyewa
Pachimake zilonda zam'mimba, zilonda,
Kutsika kwakukulu kwa kuthamanga kwa magazi,
Zimakhazikika pakhungu, kuyabwa.

Nicotinic acid imagwira ntchito

Udindo wa Vitamini PP mthupi ndiwovuta kuupeza. Makamaka, izi:

Chimodzi mwamalumikizidwe ofunikira kwambiri mu mayankho a redox,
amatenga nawo mbali pakukula kwa michere yambiri,
imalepheretsa kuchitika kwa chotupa neoplasms,
nawo metabolism yamafuta ndi mapuloteni,
amachepetsa cholesterol m'mwazi,
Matenda a minyewa
Amasintha magazi m'magazi,
Mankhwala osokoneza bongo
Amakhala ndi khungu komanso khungu lanu,
zimapangitsa kuti magwiritsidwe ntchito oyenera a zida zopangira,
ali ndi kutanthauzira kutulutsa,
zimathandiza kugaya,
amachititsa dongosolo lamkati lamanjenje,
imakhazikitsa ntchito ya mtima,
amakhala ndi magazi abwinobwino.

Kuphatikiza apo, nicotinic acid imakhudzidwa ndi kapangidwe ka mahomoni angapo, kuphatikizapo progesterone, insulin, estrogen, testosterone ndi thyroxine.

Kudya kwa Vitamini PP

Kufunika kwa tsiku lililonse kwa niacin kutengera zaka, momwe thupi alili ndipo (mg mg masana):

wosakwanitsa miyezi isanu ndi umodzi - 2,
Miyezi 7 - 11 - 6,
Zaka 1-3 - 9,
Zaka 4-9 - 11,
Zaka 10 mpaka 14 - 13,
kuyambira wazaka 14 - 20.

Kudya kwa vitamini B3 kumawonjezeka mpaka 25 mg masana mkati mwa mimba ndi mkaka wa m`mawere. Kuphatikiza apo, zofunika tsiku ndi tsiku za zinthuzi zimawonjezeka ndikuwonjezera mphamvu, kukhala m'maiko ozizira kwambiri kapena kotentha, komanso pamavuto.

Ndi zakudya ziti zomwe zimakhala ndi vitamini B3?

Magwero a Vitamini B3 ndi:

zopangidwa ndi nyama
nsomba zam'nyanja
mtedza
nsomba
bowa
zipatso zina zouma.

Kuphatikiza apo, nicotinic acid wambiri amapezeka mumasamba ena. Zambiri mwatsatanetsatane pazomwe zili niacin mu chakudya zimafotokozedwa pagome.

Kuperewera kwa asidi wa Nicotinic komanso kuchuluka kwambiri

Kusakwanira kwa vitamini PP mthupi kungapangitse kukula kwa njira zosiyanasiyana za matenda. Makamaka, zizindikiro za hypovitaminosis B3 zingaphatikizeponso:

kufooka wamba, kupanda chidwi ndi zomwe zikuchitika kuzungulira, kutopa kwambiri,
kuchuluka kwaukali, kusakwiya, kupsa mtima,
matenda amiseche (kugona tulo, kuda nkhawa),
kupweteka mutu, chizungulire,
kutaya mtima, limodzi ndi kuchepa kwambiri kwa thupi,
Khungu ndi kuyanika pakhungu,
kupindika pansi (kudzimbidwa),
arrhasmia,
kufooka kwa chitetezo chathupi, kuchepa pakulimbana ndi matenda.

Kuperewera kwa nthawi yayitali komanso pachimake kwa nicotinic acid kumatha kuyambitsa pellagra. Zizindikiro zoyambirira zokayikitsa kuti matendawa ndi:

kusowa kwa chakudya
kutsegula m'mimba
kutentha kwa mtima
kuchuluka kwa masokono
redness ya mucous nembanemba wamlomo wamkati, mawonekedwe a ming'alu pa iyo,
Maonekedwe ofiira pakhosi, kumaso, m'manja, m'mphepete mwake,
mutu
mawonekedwe a tinnitus,
Kusintha kwa gait (kusatsimikiza, kusakhazikika),
kudumpha mu kuthamanga kwa magazi.

Mankhwala osokoneza bongo a niacin samayambitsa zotsatira zoyipa. Zizindikiro zazikuluzikulu za kuchuluka kwa vitamini B3 mu ziwalo ndi minofu ndiz:

redness la khungu la nkhope, chifuwa, manja, khosi,
Khungu loyera, mawonekedwe a pakhungu la zinthu zotupa zotuluka,
chizungulire
dzanzi la miyendo
kukomoka.

Ndikusintha koyenera kwa zakudya, zomwe zafotokozedwazo zimatha patangotha masiku ochepa. Pokhapokha pazotsatira zomwe zatengedwa, ndikofunikira kufunsira upangiri kwa akatswiri odziwa za zakudya.

2. Chifuwa cha nkhuku

Kuku, makamaka bere, ndi gwero labwino la niacin komanso mapuloteni oyenda.

85 magalamu amphika amphaka ophika opanda khungu komanso opanda khungu amakhala ndi 11.4 mg ya niacin, yomwe ndi 71% ndi 81% ya RSN kwa amuna ndi akazi, motsatana (5).

Poyerekeza, gawo lomwelo la ntchafu zopanda khungu komanso zopanda magazi zili ndi theka lokha la izi (6).

Mabere a nkhuku amakhalanso ndi mapuloteni, popeza amakhala ndi magalamu oposa 26 pa gramu 85 iliyonse, yomwe imawapangitsa kukhala chisankho chabwino kwambiri chokhala ndi calorie, zakudya zama protein ambiri zopangidwa kuti muchepetse kunenepa (7, 8).

Chifuwa cha nkhuku ndi gwero labwino kwambiri la mapuloteni otsekemera ndi niacin, popeza ili ndi 71% ndi 81% ya RSN kwa amuna ndi akazi, motsatana. Poyerekeza, ntchafu za nkhuku zimapereka pafupifupi theka laizi.

Tuna ndi gwero labwino la niacin komanso chisankho chabwino kwambiri kwa anthu omwe amadya nsomba koma osati nyama.

Kutumiza kwa gramu imodzi imodzi yokha mwa nsomba zam'chitini kumakhala ndi 21.9 mg wa niacin - woposa 100% ya RDI ya amuna ndi akazi (9).

Muli kwambiri mapuloteni, vitamini B6, vitamini B12, selenium ndi omega-3 acid acid.

Pali nkhawa yokhudza kuwopsa kwa mankhwala enaake a zeberu, chifukwa chitsulochi chimatha kudziunjikira mu nsomba za tuna. Komabe, kudya imodzi yamadzi am'chitini pamlungu kumawerengedwa kuti ndi gawo labwino kwa anthu ambiri (10).

Galamu imodzi ya 165-gramu ya nsomba yam'chitini imapatsa thupi mafuta opitilira 100% ya niacin RSNP kwa abambo ndi amayi, ndikupanga njira yabwino yokwanirana ndi kufunika kwa michereyi.

Ngakhale nyama yaku turkey imakhala ndi niacin yocheperako kuposa nkhuku, imakhala ndi tryptophan, yomwe thupi lanu limatha kusintha kukhala niacin.

85 magalamu a bere wophika ku Turkey ali ndi 6.3 mg wa niacin ndi tryptophan wokwanira kuti apange pafupifupi 1 mg ya niacin (11, 12).

Kuphatikiza, izi ndi pafupifupi 46% ya RSN ya amuna ndi 52% ya akazi.

Komabe, popeza kuti kuchuluka kwa niacin m'maiko otukuka kuli pafupifupi 28 mg pa tsiku kwa amuna ndi 18 mg patsiku kwa akazi, sizingatheke kuti thupi lanu liyenera kusintha tryptophan yambiri kukhala niacin (13).

Tryptophan imagwiritsidwanso ntchito kupanga neurotransmitter serotonin ndi mahomoni melatonin, ofunikira kuti asinthe komanso kugona (12).

Turkey ili ndi niacin ndi tryptophan, yomaliza yomwe ingasinthidwe kukhala niacin. Pamodzi, amapereka pafupifupi 50% ya NSAID ya niacin kwa amuna ndi 60% ya NSAID kwa akazi. Tryptophan imakhudzanso chisangalalo ndi kugona.

Salmon (makamaka zakutchire) ndi gwero labwino la niacin.

Kutumiza kwa gramu imodzi yokha ya 85 ya nsomba za nsomba za ku Atlantic zotsekemera kumakhala ndi 53% ya niacin kwa amuna ndi 61% ya akazi a ncaa (14).

Gawo lomweli la nsomba za Atlantic lomwe limalimidwa m'mafamu a nsomba lili ndi zochepa zochepa - pafupifupi 42% ya RDI ya amuna ndi 49% ya azimayi (15).

Salmon ndi gwero labwino kwambiri la mafuta a omega-3 acid, omwe angathandize kulimbana ndi kutupa ndikuchepetsa mwayi wokhala ndi matenda amtima komanso matenda a autoimmune (16).

Nsomba zamtchire zimakhala ndi ma omega-3s ochulukirapo kuposa nsomba zomwe zimamera m'mafamu a nsomba, koma zonsezi ndi magawo abwino (14, 15).

Salmon yamtchire ndi gwero labwino la niacin, ndikupereka oposa theka la RDI kwa amuna ndi akazi pa ntchito. Kuphatikiza apo, ili ndi mafuta omega-3 acids, omwe ali ndi thanzi labwino.

Kudya ma anchovies okazinga ndi njira yotsika mtengo yokwaniritsira zosowa zanu za niacin.

Chopanga chimodzi chokha chimapatsa thupi pafupifupi 5% ya RDI ya amuna ndi akazi akuluakulu. Chifukwa chake, kudya nkhonya 10 kumakupatsirani theka la tsiku la niacin (17).

Nsomba zazing'onozi ndizopezanso bwino kwambiri za selenium - 1 anchovy ili ndi pafupifupi 4% ya RSI ya selenium (17).

Kudya kwa zakudya zokhala ndi selenium kumalumikizidwa ndikuchepetsa kwa 22% pachiwopsezo chotenga khansa, makamaka chifuwa, mapapu, esophagus, m'mimba, ndi prostate gland (18).

Kudya anchovies ndi njira yabwino yokwaniritsira zosowa zanu za niacin. Chopanga chimodzi chokha chomwe chimakhala ndi 5% ya RSN.

Gwero labwino la niacin lilinso tendloin ya nkhumba.

85 magalamu a nyama ya nkhumba yokazinga imakhala ndi 6.3 mg wa niacin, kapena 39% ndi 45% ya RSN kwa amuna ndi akazi, motsatana (19).

Poyerekeza, gawo lomwelo la nyama yowonda kwambiri, monga ngati phewa yowotchera nkhumba, imangokhala ndi 20% ya RSN kwa amuna ndi 24% ya RSN kwa akazi (20).

Nkhumba ndi chimodzi mwazinthu zabwino kwambiri za thiamine, yomwe imadziwikanso kuti vitamini B1, yomwe ndi mavitamini ofunikira a metabolism ya thupi lanu (21).

Nguruwe tendloin imakhala ndi 40% ya 85 magalamu a niacin RSNP. Zigawo zamphamvu zimakhala ndiacacac, ngakhale pazikhala mozama.

8. Ng'ombe zazing'ono

Ng'ombe ndi gwero labwino la niacin ndipo ili ndi mapuloteni, chitsulo, vitamini B12, selenium, ndi zinc (22).

Ng ombe yodutsa imakhala ndiacin yochulukirapo kuposa mafuta ake ochulukirapo.

Mwachitsanzo, nyama imodzi yophika 85-gramu ya 95% ya ng'ombe yopanda tirigu yokhala ndi 6.2 mg wa niacin, pomwe mulingo wofanana ndi 70% wotsamira wa ng'ombe yopendekera imangokhala ndi 4.1 mg (22, 23).

Kafukufuku wina wasonyeza kuti ng'ombe zokhala ndi udzu zimakhala ndi omega-3 fat acids ndi ma antioxidants omwe ndi abwino pamtima poyerekeza ndi ng'ombe zomwe zimadyedwa ndi tirigu (24).

Ng'ombe ndi gwero labwino la niacin. Ng ombe yokhala ndi 1/3 niacin yochulukirapo kuposa mafuta ochulukirapo. Kuphatikiza apo, nyama ya ng'ombe yodyetsedwa ndizakudya zawo zachilengedwe imakhala ndi ma antioxidants ambiri ndi ma omega-3s kuposa nyama ya ng'ombe yodyetsedwa ndi tirigu.

Nungu ndi imodzi mwazinthu zabwino kwambiri zamasamba zomwe niacin.

Ma supuni awiri (32 magalamu) a batala la peanut ali ndi 4,3 mg wa niacin - pafupifupi 25% ya RDI ya amuna ndi 30% ya azimayi (25).

Mapeyala alinso ndi mapuloteni, mafuta ochulukitsa, vitamini E, vitamini B6, magnesium, phosphorous, ndi manganese (26).

Ngakhale kuti mtedza umakhala ndi zopatsa mphamvu zambiri, kafukufuku akuwonetsa kuti kuzidya tsiku lililonse zimakhudzana ndi phindu laumoyo, monga kuchepetsa chiopsezo cha matenda ashuga a 2. Kuphatikiza apo, kumwa mankhwalawa tsiku lililonse sikuwonjezera thupi (27, 28).

Mapeyala ndi olemera kwambiri mu niacin, kupereka thupi pafupifupi 1/3 ya RDI kwa amuna ndi akazi omwe ali ndi supuni ziwiri zokha za batala la peanut. Ndi gwero labwino lamafuta okondweretsa mtima ndi mavitamini ndi michere yambiri.

10. Avocado

Avocado imodzi yapakati imakhala ndi 3.5 mg ya niacin, kapena 21% ndi 25% ya RSN ya amuna ndi akazi, motsatana (29).

Zipatsozi ndizophatikizanso ndi fiber, mafuta athanzi ndi mavitamini ndi michere yambiri.

M'malo mwake, avocado imodzi imakhala ndi potaziyamu yambiri kuposa yomwe imapezeka mu nthochi (29, 30).

Avocados ndi gwero labwino kwambiri lamafuta a monounsaturated, omwe angathandize kuchepetsa chiopsezo chokhala ndi matenda amtima wabwino kwambiri mukamadyedwa pafupipafupi (31).

Avocado imodzi imapatsa thupi zopitilira 20% ya niacin's RDIs ndipo ili ndi michere yambiri, mafuta athanzi a monounsaturated ndi mamineral ngati potaziyamu.

11. Mpunga wakuda

Kutumiza kwa gramu imodzi yokha ya 195 ya mpunga wofiirira wophika kumakhala ndi 18% ya niacin RSNP ya amuna ndi 21% ya akazi (32).

Komabe, kafukufuku wina akuwonetsa kuti 30% yokha ya niacin m'mbewu zomwe zimapezeka, zomwe zimapangitsa kuti ikhale yopanda chidziwitso chokwanira kuposa zinthu zina (33).

Kuphatikiza pazomwe zili niacin, mpunga wa bulauni mumakhala michere yambiri, thiamine, vitamini B6, magnesium, phosphorous, manganese, ndi selenium (32).

Kuthira mpunga woyera ndi bulawuni kwawonetsedwa kuti kumachepetsa kutupa ndi kukonza zikwangwani za mtima mwa azimayi onenepa kwambiri komanso onenepa kwambiri (34).

Mgamu wampira umodzi wampira wa 195 wa mpunga wa bulauni wophika uli ndi pafupifupi 20% ya niacin's RDI, koma kafukufuku wina akuwonetsa kuti michere ya tirigu siingatengeke kwambiri pochokera ku zakudya zina.

12. Wheat Yonse

Zakudya zonse za tirigu, monga mkate wa tirigu ndi pasitala, mulinso ndiinin (35, 36).

Izi ndichifukwa choti zigawo za tirigu zokhala ndiacin, zomwe zimadziwika kuti chinangwa, zimaphatikizidwa ndi ufa wonse wa tirigu, koma umachotsedwa mu ufa woyera (37, 38).

Mwachitsanzo, muffin wachingerezi wopanda tirigu uli ndi pafupifupi 15% ya RDI ya niacin ya amuna ndi akazi, koma muffin yoyera ya England imangokhala ndi 5% (35, 39).

Komabe, ngati mpunga wamafuta, pafupifupi 30% yokha ya niacin yomwe imapezeka m'matumba onse a tirigu ndi kuyamwa (33).

Zakudya za tirigu zonse zimakhala ndi niacin, koma monga mpunga wamafuta, zipatso za niacin zomwe sizili bwino zimachokera ku zakudya zomwe zimachokera ku nyama kapena masamba.

Bowa ndi chimodzi mwazomera zabwino kwambiri za niacin, zomwe zimapereka 2.5 mg pa 70 gramu yotumizira - iyi ndi 15% ndi 18% ya RSN ya amuna ndi akazi, motsatana (40).

Izi zimapangitsa bowa kukhala njira yabwino kwa azinyama kapena vegans omwe amafunafuna magwero azomera za niacin.

Bowa womwe umakhazikitsidwa padzuwa umatulutsanso vitamini D ndipo ndi imodzi mwazomera zabwino kwambiri za vitamini (41) uyu.

Kafukufuku awonetsa kuti kumwa Vitamini D kuchokera ku bowa kungogwira ntchito bwino pakuwonjezera msinkhu wake omwe ali ndi vuto la Vitamini D ngati zowonjezera (42).

Bowa ndi gwero labwino la niacin - ntchito ya 70-gramu yophika bowa yophika imakhala ndi 15% ndi 18% ya RDI ya amuna ndi akazi, motsatana. Akakula padzuwa, amapezekanso vitamini D.

14. Nandolo zobiriwira

Nandolo zobiriwira ndizopeza zabwino zamasamba ambiri omwe amakhala ndi diactible niacin, okhala ndi 3 mg pa 145-gram kutumikira, yomwe ili pafupifupi 20% ya RDI ya amuna ndi akazi (33, 43).

Izi zimapangidwanso ndi fiber, chifukwa zimakhala ndi magalamu 7.4 pa gramu 145 (43).

Chimodzi mwazomwe zimakhazikitsidwa ndi nandolo zobiriwira zimapatsa thupi zopatsa 25% zofunikira tsiku lililonse kwa anthu omwe amadya zopatsa mphamvu 2000 patsiku (44).

Kafukufuku akuwonetsa kuti nandolo amathanso ku antioxidants ndi mankhwala ena omwe amatha kuchepetsa chiopsezo cha khansa, kuchepetsa cholesterol ndikulimbikitsa kukula kwa mabakiteriya am'matumbo ochezeka (45).

Nandolo zobiriwira ndi gwero labwino kwambiri la niacin, lomwe lili ndi pafupifupi 20% ya magalamu 145 a RSN. Mulinso wolemera mu fiber, ma antioxidants ndi mankhwala ena omwe amaphatikizidwa ndi maubwino osiyanasiyana azaumoyo.

15. Mbatata

Mbatata zoyera zokhala ndi peel ndi zopanda peyala ndimtundu wabwino wa niacin (46, 47).

Mbatata imodzi imodzi yophika ili ndi 4.2 mg ya niacin, yomwe ndi pafupifupi 25% ya RDI kwa amuna ndi 30% ya akazi (47).

Malinga ndi ndemanga ina, mbatata zofiirira zimakhala ndizambiri za niacin pakati pa mbatata zamtundu uliwonse - 2 mg pa 100 magalamu (48).

Mbatata zotsekemera (mbatata zotsekemera) nazonso ndi gwero labwino, zimapatsa kuchuluka kwa niacin monga mbatata zoyera (47, 49).

Mbatata zoyera ndi zotsekemera ndizochokera ku niacin ndipo zimakhala pafupifupi 10% ya RSN kwa amuna ndi akazi pa gramu 100 zilizonse. Mwa mitundu yodziwika bwino ya mbatata, mbatata zofiirira ndizomwe zimayambira kwambiri niacin.

16. Zakudya zopatsa mphamvu

Zakudya zambiri zimakhala ndi niacin, zomwe zimapangitsa kuti azikhala ndi zakudya zabwino kuchokera kwa oyipawa.

Zakudya zolemera zimaphatikizidwa ndi michere yomwe simapezeka mwanjira iliyonse kapena idatayika pakukonzanso (50).

Maphala ambiri am'mawa komanso zinthu zambiri zamphesa, monga mkate woyera ndi pasitala, zimapangidwa ndi niacin kuti athandizire kukhala ndi thanzi labwino (51).

Kafukufuku wina adawonetsa kuti pafupifupi, anthu omwe amakhala m'maiko otukuka amapeza ndiwoacin yambiri pazakudya zawo zokhala ndi mipanda yolimba kuposa zakudya zachilengedwe (50).

Zakudya zambiri, makamaka chimanga ndi zakudya zoyengedwa, zimakhala ndi niacin yowonjezerapo pakukonzekera.