I roto i te ao o ngā matūkai matua, he mea nui ngā huaora ki te pupuri i te hauora me te oranga pai. Ko tētahi huaora nui e warewarehia ana ko te niacin, e mōhiotia ana ko te huaora B3. Ahakoa e mōhiotia ana te niacin mō tōna kaha ki te tautoko i te kiri hauora, he mea nui anō hoki ki te whakaputa pūngao me te pākia o te tinana, ā, he mea nui ki te kai taurite.
Ko te niacin, e mōhiotia ana ko te huaora niacin me te niacinamide, he huaora wairewa-wai e kitea noa ana i roto i ngā kai pēnei i te mīti, te ika, te heihei, ngā pīni, me ngā witi katoa, ka tangohia rānei hei tāpiringa kai. Koinei ngā matūkai nui o te tinana e hiahiatia ana hei huri i ngā warowaihā, ngā ngako, me ngā pūmua i roto i te kai hei pūngao whai hua.
He wāhanga ia o te matatini huaora B, me ētahi atu huaora B, tae atu ki te huaora B1 (thiamine), te huaora B2 (riboflavin), te huaora B3 (niacin/niacin), te huaora B5 (waikawa pantothenic), me ētahi atu. I roto i ēnei, ko te huaora B3 e kiia ana ko te niacin, ā, e rua ōna āhua: ko te niacin me te nicotinamide.
Ko te niacinamide tētahi o ngā momo huaora B3 e tino kitea ana, he matūkai nui e hiahiatia ana mō ngā tukanga maha i roto i ō tātou tinana. Ka whakarato i te pūngao ki ngā pūtau, ā, ka āwhina i te pākia o ngā ngako, ngā pūmua me ngā warowaihā. Ka āwhina hoki te niacin i te whakaputanga o ētahi homoni, ā, ka āwhina i te pupuri i te kiri hauora, te pūnaha nakunaku me te pūnaha io. Hei tāpiri, he maha ngā wā ka whakamahia te niacin hei tāpiringa hei āwhina i te whakahaere i ētahi āhuatanga hauora, pērā i te taumata cholesterol me te triglyceride teitei.
1. Whakapai ake i te hauora o te ngākau
E mōhiotia whānuitia ana te niacin mō ōna pānga nui ki te hauora o te ngākau. Ka āwhina i te whakanui ake i ngā taumata o te cholesterol pai (HDL) me te whakaheke i ngā taumata o te cholesterol kino (LDL) me ngā triglycerides. Mā te whakahaere i ngā taumata cholesterol, ka āwhina te niacin ki te whakaiti i te mōrearea o ngā mate ngākau, tae atu ki te mate ngākau me te whiu. Ka āwhina hoki ōna āhuatanga whakawhanui i ngā oko toto ki te whakapai ake i te rere o te toto me te whakaheke i te toto toto, ka whakatairanga i te pūnaha ngākau hauora.
2. Whakapai ake i te mahi a te roro
He rite tonu te hiranga o te whakakaha i tō roro ki te whakakaha i tō tinana, ā, he tino pai te mahi a te niacin ki tēnei. Ka tautoko te niacin i te whakaputanga o ngā neurotransmitters, tae atu ki te serotonin me te dopamine, e whakahaere ana i te wairua, te whanonga, me te hinengaro. Mā te arotau i ngā taumata neurotransmitter, ka āwhina te niacin ki te pupuri i te arotahi hinengaro, te whakaiti i te kohu roro, me te whakatairanga i te mahi hinengaro whānui. Ko te kai auau i te niacin kua whakaatu hoki i ngā hua pai ki te whakahaere i ngā tohu o ngā mate e pā ana ki te mahara pērā i te mate a Alzheimer.
3. Whakakaha pūngao
Mena he maha ngā wā ka ngoikore koe, ka kore rānei he kaha, ko te niacin pea te otinga e rapuhia ana e koe. Hei wāhanga nui o te tukanga whakaputa kaha pūtau, ka āwhina te niacin ki te huri i te kai e kainga ana e tātou hei kaha. Mā te whakatairanga i te pakaru o ngā warowaihā, ngā pūmua me ngā ngako, ka whakarite te niacin kia mau tonu te kaha o ō tātou tinana, ka ārai i te ngenge me te ngoikore. Ko te whakauru i ngā kai nui te niacin ki roto i tō kai ka taea te whakanui ake i ō taumata kaha.
4. Whakapai ake i te hauora o te kiri
Awhitia ngā painga o te niacin, poroporoaki ki te kiri mangu, kiri ngoikore. He maha ngā painga o tēnei matūkai nui ki te kiri. Ka āwhina te niacin ki te whakaiti i te mumura, te whakatairanga i te hanga collagen, me te whakapai ake i te mahi ārai kiri. Ko ōna āhuatanga ārai-mumura he mea tino pai ki te rongoā i ngā mate kiri pēnei i te hakihaki, te eczema, me te rosacea. Mā te kai tonu i te niacin ka āwhina i te pupuri i te kiri taitamariki, kanapa, ka waiho hei tāpiri pai ki tō mahinga tiaki kiri.
5. Te whakahaere i te huka toto
Ko tētahi atu painga whakamiharo o te niacin ko tōna kaha ki te whakahaere i ngā taumata huka toto. He mea nui rawa tēnei mō te hunga mate huka, mō te hunga rānei e tūpono ana ki te whakawhanake i te mate huka. Ka whakapai ake te niacin i te aro o te insulin, ā, ka āwhina i te tinana ki te whakahaere i ngā taumata huka toto. Mā te pupuri i ngā taumata huka toto pumau, ka taea e te niacin te whakaiti i te mōrearea o ngā raruraru e pā ana ki te mate huka, pērā i ngā raruraru pūnaha ngakau me te kino o ngā io.
6. Te whakatikatika ira me te mahi pūtau
Ka tautoko te niacin i ngā tikanga whakatika tika o te DNA, ā, ka āwhina hoki ki te pupuri i te pumau o ngā ira. Hei tāpiri, he mahi nui tāna i roto i te hanganga o te NAD (nicotinamide adenine dinucleotide), he coenzyme e kawenga ana mō ngā mahi nui o te pūtau. Mā te tautoko i te whakatika DNA me te whakarite i te mahi pai o te pūtau, ka āwhina te niacin ki te aukati i te kino o ngā pūtau me te whakatairanga i te hauora me te oranga whānui.
Ko te whakauru i ngā kai momona i te niacin ki roto i ā tātou kai te huarahi pai rawa atu hei whakatutuki i ā tātou hiahia o ia rā. Ko ngā kai momona i te niacin ko:
●Ngā nati me ngā purapura:Ko ētahi o ngā puna pai ko te pīnati, te purapura putirā, te aramona me te purapura harakeke. Ehara i te mea he nui noa te niacin e whakaratohia ana, engari he nui atu anō hoki ngā matūkai nui, ngā ngako hauora, me te muka.
●Heihei me te mīti kikokore:He nui te huaora nui o tēnei huaora i roto i te heihei, te tāki, me te mīti kau kikokore (pērā i te mīti kau, i te mīti kau rānei). Ehara i te mea he nui te niacin i roto i ēnei, engari he nui hoki te pūmua kounga teitei, te rino, me ētahi atu matūkai nui.
●Ika me ngā kaimoana:He tino reka ki te ngākau te tuna, te hāmana, te sardine me te kōura, engari he nui hoki te niacin.
●Ngā witi katoaEhara i te mea he nui noa te muka kai i roto i ngā witi katoa pērā i te raihi parauri, te quinoa, te ōti, me te parei, engari he puna pai hoki mō te niacin. Ka whakaratohia he pūngao pumau, ka āwhina i te nakunaku, ā, ka āwhina ki te whakahaere i ngā taumata huka toto.
●Pīni me ngā pīni:tae atu ki ngā pīni rēneti, ngā pīni pīni, ngā pīni whatukuhu me ngā pīni pango, he nui te niacin, te muka me ngā momo kohuke. He maha ngā painga hauora o ēnei pīni, tae atu ki te whakapai ake i te hauora o te nakunaku, te whakatau i ngā taumata huka toto me te tautoko i te hauora o te ngākau.
●Ngā hua miraka:Ko ngā hua miraka pēnei i te miraka, te miraka kawa, me te tiihi ehara i te mea e mōhiotia ana mō te nui o te konupūmā anake, engari he puna pai hoki o te niacin.
Ko te horopeta niacin tino pai e whakawhirinaki ana ki te āhua o tō whakamahinga, me tō tau, tō taumaha, tō ira tangata, me ngā hiahia motuhake.
E ai ki te USDA, ko te nui o te huaora B3 niacin e taunakitia ana mō ia rā koia tēnei:
Tamariki: 2-16 mg ia rā, i runga i te tau
Tāne: 16 mg ia rā
Wahine: 14 mg ia rā
Wahine (hapū): 18 mg ia rā
Wahine (e whāngai ū ana): 17 mg ia rā
I mua i te whakauru i ngā tāpiringa niacin ki roto i tō mahinga o ia rā, me kōrero koe ki tētahi kaiwhakarato hauora kia taea ai e rātou te aromatawai i ō hiahia me te ārahi i a koe ki te whakatau i te horopeta tika mō ō hiahia takitahi.
Ngā pānga taha pea:
Ahakoa he haumaru te niacin i roto i te horopeta kua tohua mō ia rā, ka pāngia pea ētahi tāngata e ngā pānga kino i ngā horopeta teitei ake, pērā i te whero (te whero me te mahana o te kiri), te mākūkū, te ānini, me te mamae o te puku. He wā poto noa iho ēnei pānga taha, ā, ka taea te whakaiti mā te whakanui haere i te horopeta, te tango rānei i te niacin me te kai.
Q: He puna kai kei roto i te niacin?
Āe, ka taea te tiki niacin mai i ngā momo kai. Ko ētahi o ngā puna kai pai rawa atu o te niacin ko te mīti (ina koa ko te ate me te heihei), te ika (pēnei i te hāmana me te tuna), ngā pīni, ngā witi katoa, me ngā pata whakakaha. Ka hangaia hoki e te tinana mai i te waikawa amino tryptophan, e kitea ana i roto i ngā kai whai pūmua pēnei i te hua manu me ngā hua miraka.
P: Ka taea te korenga o te niacin?
Āe, ka puta pea te korenga o te niacin, ka arahi ki tētahi āhuatanga e kiia nei ko te pellagra. Ko ngā tohu o te Pellagra he ponana kiri, he raruraru puku, me te ngoikore o te hinengaro. Heoi, he onge ngā korenga o te niacin i ngā whenua whakawhanake, nā te mea he ngāwari te wātea i roto i te maha o ngā kai, ā, he maha ngā wā ka tāpirihia ki ngā hua kua whakakahangia.
Whakakape: He kōrero whānui tēnei pou rangitaki, kaua e whakaarohia he tohutohu hauora. Me kōrero tonu ki tētahi tohunga hauora i mua i te whakamahi i tētahi tāpiringa, i te whakarerekē rānei i tō tikanga tiaki hauora.
Wā tuku: Hepetema-19-2023
