Contents
Sauran sunaye na bitamin PP sune niacin, niacinamide, nicotinamide, nicotinic acid. Yi hankali! A cikin adabin waje, ana amfani da nadi B3 a wasu lokuta. A cikin Tarayyar Rasha, ana amfani da wannan alamar don sanyawa.
Babban wakilan bitamin PP shine nicotinic acid da nicotinamide. A cikin kayan dabba, ana samun niacin a cikin nau'in nicotinamide, kuma a cikin kayan shuka, yana cikin nau'in nicotinic acid.
Nicotinic acid da nicotinamide suna kamanceceniya a tasirin su a jiki. Don acid nicotinic, mafi bayyananniyar tasirin vasodilator halayya ce.
Niacin ana iya samar dashi a cikin jiki daga mahimmin amino acid tryptophan. An yi imanin cewa ana hada 60 mg na niacin daga 1 mg na tryptophan. Dangane da wannan, ana bayyana bukatun mutum na yau da kullun a cikin kwatankwacin niacin (NE). Don haka, 1 niacin yayi daidai da mg 1 na niacin ko kuma 60 mg na tryptophan.
Vitamin PP Abinci Mai wadata
Nuna kusan wadatuwa a cikin 100 g samfurin
Bukatar yau da kullum na bitamin PP
Abinda ake buƙata na yau da kullun don bitamin PP shine: ga maza - 16-28 MG, ga mata - 14-20 MG.
Bukatar bitamin PP yana ƙaruwa tare da:
- aikin motsa jiki mai nauyi;
- m neuropsychic aiki (matukan jirgi, masu aikawa, masu aiki da tarho);
- a cikin Arewa mai Nisa;
- aiki a cikin yanayi mai zafi ko a cikin bita mai zafi;
- ciki da lactation;
- abinci mai ƙarancin-furotin da fifikon sunadaran gina jiki akan dabbobi (cin ganyayyaki, azumi).
Abubuwa masu amfani da tasirin sa a jiki
Vitamin PP ya zama dole don sakin kuzari daga carbohydrates da mai, don kumburin sunadarai. Yana daga cikin enzymes wanda ke bada numfashi na salula. Niacin yana daidaita ciki da na mara.
Nicotinic acid yana da tasiri mai amfani akan tsarin juyayi da na zuciya; yana kula da lafiyayyar fata, murfin hanji da ramin baka; shiga cikin kiyaye hangen nesan al'ada, inganta samarda jini da rage hawan jini.
Masana kimiyya sunyi imanin cewa niacin yana hana ƙwayoyin cuta na al'ada zama masu cutar kansa.
Rashin da wuce haddi na bitamin
Alamomin rashi bitamin PP
- rashin kulawa, rashin kulawa, gajiya;
- dizziness, ciwon kai;
- bacin rai;
- rashin barci;
- rage yawan ci, rage nauyi;
- pallor da bushewar fata;
- bugun zuciya
- maƙarƙashiya;
- raguwar juriyar kamuwa da cututtuka.
Tare da karancin bitamin PP, cutar pellagra na iya bunkasa. Alamomin farko na pellagra sune:
- gudawa (kujeru sau 3-5 ko fiye a rana, mai ruwa ba tare da jini da gamsai);
- asarar ci, nauyi a ciki;
- ƙwannafi, belching;
- bakin mai zafi, jin sanyi;
- redness na mucous membrane;
- kumburin leɓe da bayyanar ƙwanƙwasa a kansu;
- papillae na harshe yana fitowa kamar ɗigon ja, sannan ya yi laushi;
- zurfin fashewa yana yiwuwa a cikin harshe;
- launuka ja sun bayyana a hannaye, fuska, wuya, gwiwar hannu;
- fatar da ta kumbura (tana ciwo, ƙaiƙayi da kumbura sun bayyana a kanta);
- mummunan rauni, tinnitus, ciwon kai;
- majiyai na suma da rarrafe;
- tafiya mai girgiza;
- jijiyoyin jini
Alamomin wuce haddi na bitamin PP
- kumburin fata;
- ƙaiƙayi;
- suma.
Abubuwan da ke shafar abun ciki na Vitamin PP a cikin samfurori
Niacin yana da tsayin daka a cikin yanayin waje - yana iya jure wa ajiya na dogon lokaci, daskarewa, bushewa, fallasa hasken rana, maganin alkaline da acidic. Amma tare da maganin zafi na al'ada (dafa abinci, soya), abun ciki na niacin a cikin samfuran yana raguwa da 5-40%.
Me yasa Rashin Vitamin PP ke Faruwa
Tare da daidaitaccen abinci, buƙatar bitamin PP ya cika cikakke.
Vitamin PP na iya kasancewa a cikin abinci a cikin samfuran da ke da sauƙin samuwa da ƙulli. Misali, a cikin hatsi, niacin yana cikin irin wannan sifar da ke da wahalar samu, wanda shine dalilin da yasa bitamin PP ba a cika shan shi daga hatsi. Wani muhimmin akwati shine masara, wanda wannan bitamin yake cikin haɗuwar da ba ta dace ba.
Tsofaffi ba su da isasshen bitamin PP koda tare da wadataccen abincin abinci. assimilation dinsu ya dame.