He aha te Niacin: Ngā Whakamahinga, te Inenga, Ngā Pānga Taha me Ētahi Atu

Ko te Niacin he momo huaora B3 e hiahia ana tō tinana kia pai te mahi. E mōhiotia ana ko te waikawa nicotinic, mā tēnei matūkai nui e āwhina te huri i te kai hei pūngao me te tautoko i te kiri hauora, ngā io, me te keri kai.

Ahakoa ka taea e koe te tiki niacin mai i ngā kai pēnei i te mīti, te ika, me ngā kānga katoa, i ētahi wā ka tohutohu ngā tākuta i ngā inenga teitei ake hei rongoā. Mā ēnei inenga rongoā e āwhina te rongoā i ngā āhuatanga hauora motuhake, ina koa ko ēra e pā ana ki te cholesterol me te hauora o te ngākau.

He aha te Niacin e Whakamahia Ana?

E rua ngā kaupapa matua o te niacin i runga i te inenga e tangohia ana e koe. I ngā inenga iti, ka mahi hei tāpiringa huaora hei ārai, hei rongoā rānei i te ngoikoretanga o te niacin, ka puta he āhuatanga e kīia ana ko te pellagra.

I ngā inenga rongoā teitei ake, ka noho te niacin hei rongoā kaha mō te whakahaere i ngā taumata cholesterol. Ka tohutohu pea tō tākuta i tēnei hei whakaheke i tō cholesterol

Ka whānui hoki ngā oko toto i te rongoā mō tētahi wā, ā, koinei te take i te pānga mahana, te ngāwari e kīia nei ko "niacin flush." He mea noa tēnei pānga, ā, kāore he kino i te nuinga o te wā, ahakoa ka raru pea i te tīmatanga.

Me pēhea taku tango i te Niacin?

Mā te tango tika i te niacin ka nui te rerekētanga ki te pai o tō tūnga. E tohutohu ana te nuinga o ngā tākuta kia tangohia me te kai hei whakaiti i te puku me te whakaiti i te pānga flushing.

Mō ngā hua pai, tangohia tō horopeta niacin me te kai kei roto ētahi ngako, pēnei i te tōhi me te pata, i tētahi wāhanga iti o ngā nati rānei. Mā tēnei ka āwhina tō tinana ki te ngongo i te rongoā i te pai ake, ā, ka whakaiti i te tūponotanga o te raruraru kūnatu.

Mēnā kei te tango koe i te niacin tuku-roa, horomia te papa katoa me te kore e kuru, e ngaungau, e whati rānei. I hangaia te paninga motuhake hei tuku i te rongoā i te pōturi puta noa i te rā, e āwhina ana ki te whakaiti i ngā pānga taha.

He tokomaha ngā tāngata e kite ana he pai te tango i te niacin i te wā moe, ina koa i te tīmatanga o te rongoā. Mā tēnei wā ka taea e koe te moe i te wā flushing tuatahi i te wā e whakatika ana tō tinana ki te rongoā.

Kia pēhea te roa o taku tango i te Niacin?

Ko te roa o te rongoā niacin e whakawhirinaki ana ki te take e tango ana koe. Mēnā kei te whakamahi koe i tēnei hei tāpiringa huaora mō te ngoikoretanga, tērā pea ka hiahia koe mō ētahi wiki, marama rānei kia noa ai ō taumata.

Mō te whakahaere cholesterol, he herenga wā-roa te niacin. Tērā pea ka hiahia tō tākuta kia tango koe mō ngā marama, tau rānei, i runga i te pai o te mahi mōu me te pēhea te urupare o ō taumata cholesterol.

Ka aroturukihia e tō kaiwhakarato hauora tō haere mā ngā whakamātautau toto auau, te nuinga i ngā wiki 6 ki te 12 i te tīmatanga, ā, ka iti ake te auau i te wā e tū ana ō taumata. Mā ēnei whakamātautau e āwhina ki te whakatau mēnā kei te mahi te rongoā, mehemea e hiahiatia ana ētahi whakatikatika.

Kaua rawa e whakamutu ohorere te tango i te rongoa niacin i runga i te tohutohu a te taakuta me te kore e korero tuatahi ki to taakuta. Ka hoki wawe ano o taumata cholesterol ki to ratou ahua o mua i muri i to whakamutu i te rongoa.

He aha nga paanga taha o te Niacin?

Ka puta pea etahi paanga taha o te Niacin, mai i te ngawari me te wa poto ki nga awangawanga nui ake e hiahia ana ki te rongoa. Ma te mohio ki nga mea e tumanakohia ana ka awhina koe ki te pai ake te rite me te maia ki to maimoatanga.

Ko te paanga taha tino noa ka pa ki a koe ko te mea e kiia nei ko te "niacin flush." Ka puta tenei i te ahua mahana, te ngau ki to kanohi, kaki, i etahi wa to uma me o ringa. Ahakoa ka ohorere i te tuatahi, he harakore tenei urupare, ka iti haere i te wa e urutau ana to tinana ki te rongoa i roto i nga wiki maha.

Anei nga paanga taha tino noa e pa ana ki te niacin:

• Te whero o te kiri me te mahana, ina koa ki te kanohi me te kaki
• Te mānukanuka, te ngau ranei
• Te puku pouri, te whakapairuaki ranei
• Te whanoke, ina koa ka tu wawe
• Te mamae o te mahunga i nga wiki tuatahi o te maimoatanga
• Te korere ngawari, te raruraru ranei o te nakunaku

Ko enei paanga noa ka pai ake i roto i etahi wiki i te wa e urutau ana to tinana ki te rongoa. Ma te tango i te niacin me te kai me te timata me te horopeta iti ka awhina i te whakaiti i enei wheako.

Ka pa pea etahi tangata i nga paanga taha nui ake e hiahia ana ki te rongoa tonu. Ahakoa ka puta enei i te wa iti, he mea nui kia mohio ki nga tohu whakatupato hei matakitaki.

Whakapa atu ki to taakuta i tenei wa tonu mena ka pa ki a koe etahi o enei tohu nui ake:

• Te mamae nui o te puku, te whakapairuaki rānei e mau tonu ana
• Te kōwhai o tō kiri, o ō kanohi rānei (te kōura)
• Te mimi pouri, ngā tūtae rānei he mārama kē atu
• Te mamae, te ngoikore rānei o ngā uaua, ina koa ka haere tahi me te kirika
• Te pāhau ngāwari, te mamae rānei o te uma
• Te whanoke nui, te ngaro rānei o te mahara
• Te toto rere kē, te pā rānei

Ka tohu pea ēnei tohu i ngā raruraru o te ate, te kino o ngā uaua, ētahi atu raruraru nui rānei e hiahia ana kia arotakea e te tākuta. Ka āwhina tō tākuta ki te whakatau mēnā e pā ana ēnei pānga ki te niacin, he take kē rānei.

Ko wai e kore e tango i te Niacin?

Me karo ētahi tāngata i te niacin, me whakamahi rānei i raro i te tirotiro a te tākuta. Ka arotakehia e tō tākuta tō hītori hauora i mua i te whakarite i tēnei rongoā.

Kaua koe e tango i te niacin mēnā he mate ate tō, he pikinga rānei o ngā enzyme ate kāore i whakamāramahia. Ka pōtaea e te rongoā te ate, ka kino pea ngā raruraru ate.

Me karo hoki e te hunga e mate ana i te puku te niacin, nā te mea ka piki ake te waikawa puku, ka kino ake ngā tohu o te whewhe. Mēnā he hītori tō koe mō ngā whewhe, me āta whakatau tō tākuta i ngā painga me ngā tūponotanga.

Ko ētahi atu āhuatanga pea e kore ai e tika te niacin, e hiahia ana rānei kia aroturukihia:

• Te mate tākihi nui, te tākihi rānei
• Ngā mate toto rere
• Te pēhanga toto iti
• Te whakaeke ngākau tata, te āhua ngākau rānei kāore i te pūmau
• Te mate huka (ka pā te niacin ki ngā taumata huka toto)
• Te kauti (ka piki pea te niacin i ngā taumata waikawa uric)
• Te mate pūpū

Mēnā he āhuatanga tō koe, me āta aroturuki tō tākuta i a koe, me whakaaro rānei ki ētahi atu rongoā. Ka whakawhirinaki te whakatau ki te whakamahi i te niacin ki tō hauora whānui, me te mea ka nui ake ngā painga i ngā tūponotanga.

Ngā Ingoa Waitohu Niacin

Kei te wātea te Niacin i raro i ngā ingoa waitohu maha, he rerekē ngā hanganga o ia mea. Ko ngā waitohu rongoā e tino mōhiotia ana ko Niaspan, he momo tuku roa i hangaia hei whakaiti i te whero me te whakapai ake i te manawanui.

Ko ētahi atu ingoa waitohu ka kitea pea ko Nicolar, Niacor, me Slo-Niacin. Ko ēnei momo hanganga rerekē ka tuku i te rongoā i ngā reiti rerekē, ka pā ki te whai huatanga me ngā pānga taha.

Ka kitea hoki e koe te niacin hei taapiri i runga i te kaute, engari he iti rawa te horopeta o ēnei hua i ngā momo rongoā. Me tātari tonu ki tō tākuta i mua i te huri i waenga i ngā waitohu rerekē, i ngā hanganga rānei, nā te mea kāore pea e taea te whakawhiti.

Ngā Kōwhiringa kē mō te Niacin

Mēnā kāore te niacin e pai ana mōu, e nui rawa rānei ngā pānga taha, he maha ngā rongoā kē atu ka āwhina i te whakahaere i ngā taumata cholesterol. Ka taea e tō tākuta te āwhina i a koe ki te tūhura i ēnei kōwhiringa i runga i tō āhuatanga motuhake.

Ko ngā statins te kōwhiringa tuatahi mō te whakahaere cholesterol, kei roto ko ngā rongoā pēnei i te atorvastatin, simvastatin, me te rosuvastatin. He rerekē te mahi a ēnei rongoā i te niacin, ā, e pai ana te nuinga o te tangata ki a rātou.

Ko ētahi atu kōwhiringa ko ngā kaiwhakawātea waikawa pūtaiao pēnei i te cholestyramine, i ngā rongoā hou rānei pēnei i ngā aukati PCSK9. He pai me ngā pānga taha tōna ake o ia kōwhiringa, nō reira ka roa pea te wā me te whakamātau ki te kimi i te mea tika.

Ka whai hua hoki ētahi tāngata i te whakakotahi i ngā huringa o te oranga me te rongoā, pēnei i ngā whakarerekētanga kai, te whakakori tinana i ngā wā katoa, me te whakahaere taumaha. Ka taea e tō kaiwhakarato hauora te āwhina ki te waihanga i tētahi mahere whānui e pai ana mō ō hiahia takitahi.

He Pai Anei te Niacin i ngā Statins?

He rerekē te mahi a te Niacin me ngā statins ki te whakahaere cholesterol, ā, kāore tētahi i te

Ko ngā statins te tikanga he rongoā tuatahi mō te cholesterol tiketike nā te mea kua nui te rangahau i a rātou, ā, kua whakamatauria ki te whakaiti i te tūponotanga o te mate ngākau. He māmā ake hoki te whakamahi i a rātou i te niacin, he iti ake ngā pānga taha e kitea ana.

He tino whai hua te Niacin mēnā he iti tō HDL (

Ki te ngaro koe i te horopeta o te niacin, tangohia i te wa e mahara ana koe, engari mehemea karekau e tata ana ki te horopeta e whai ake nei. Kaua e tango i nga horopeta e rua i te wa kotahi hei utu mo te horopeta i ngaro.

Ki te tata ana te wa mo to horopeta e whai ake nei, waiho te horopeta i ngaro ka haere tonu ki to waarangi auau. Ko te tango i nga horopeta rua ka nui ake te tupono o nga paanga taha, ina koa te whero nui me te puku pouri.

Ahea Ka Taea e Au te Kati te Tango Niacin?

Kaua rawa e mutu te tango i te niacin i runga i te tohutohu a te taote me te kore e korero ki to taote i te tuatahi. Ko te whakamutu ohorere ka hoki ano nga taumata cholesterol ki to ratau ahua o mua i roto i etahi wiki.

Ma to taote koe e awhina ki te whakatau i te wa e tika ana kia mutu te tango niacin i runga i o taumata cholesterol, te hauora katoa, me nga whaainga maimoatanga. Ka uru pea tenei whakatau ki te whakaiti haere i to horopeta, kaua ki te whakamutu ohorere.

Ka Taea e Au te Inu Waipiro i te wa e Tango ana i te Niacin?

Me whakaiti koe i te inu waipiro i te wa e tango ana i te niacin, na te mea ka pa te paanga ki to ate. Ko te inu waipiro ka nui ake ano te tupono o te whero nui, a ka kino pea etahi paanga taha.

Ki te whiriwhiri koe ki te inu i etahi wa, me mahi i runga i te ngawari me te korero ki to taote mo to inu waipiro. Ka taea e ratou te tohutohu ki a koe mo nga rohe haumaru i runga i to horopeta niacin me te mana hauora katoa.