ʻĀpana PP > Meaʻai no ka maʻi maʻi maʻi

ʻO nā inoa ʻē aʻe no ka vitamin vitamin ʻoi niacin, niacinamide, nicotinamide, nicotinic acid. E makaʻala! Ma nā palapala haole, ua hoʻohana ʻia ka hoʻolālā ʻana B3. I ka Russian Federation, ua hoʻohana ʻia kēia hōʻailona e hōʻike i ka waikawa pantothenic.

ʻO nā poʻomanaʻo nui o ka huaʻa PP ka nicotinic acid a me ka nicotinamide. I nā huahana holoholona, aia nā niacin i ke ʻano o ka nicotinamide, a me nā mea kanu i loko o nā mea e hoʻohuhū ai ʻo ka nicotinic acid.

ʻO ka Nicotinic acid a me ka nicotinamide ua like like me kā lākou hopena ma ke kino. Hoʻohālikelike ʻia ka waikawa ʻo Nikotinic e kahi hopena hou aʻe o ka hopena vasodilating.

Hiki ke hoʻolālā ʻia ʻo Niacin i loko o ke kino mai ke ʻano nui o ka waihī amino amino. Ua manaʻoʻiʻo ia he 1 mg o niacin i hoʻohuihui ʻia mai ka 60 mg o ka tryptophan. I kēia pili, ʻike ʻia ka pono o kēlā me kēia lā kahi i kā lākou ʻoihana niacin (NE). A laila, 1 like kahi niacin e pili ana i ka 1 mg o ka niacin a i ʻole 60 mg o ka tryptophan.

Pono ka hoʻonui ʻia o ka vitamin PP me:

kaumaha kaumaha ikaika,
hana ikaika neuropsychic (pilots, dispatcher, kelepona kelepona),
ma nā kūlana o ka ʻĀkau Loa,
hana ma nā ʻaina wela a i nā hale wela paha,
hapai a me lactation,
ka hoʻolaʻa haʻahaʻa-protina a me ka nui o ka protein o ka laulala ma luna o nā holoholona (vegetarianism, i ka hoʻokē ʻai).

ʻO nā waiwai maikaʻi a me kāna hopena i ke kino

Pono ka vitamin PP no ka hoʻokuʻu ʻana i ka ikehu mai ka huamāuea a me nā momona, no ka hana metabolism. ʻO ia ka mahele o nā enzyme e hāʻawi ai i ka hanu cellular. ʻO Niacin e hoʻomaʻamaʻa i ka hana o ke ʻōpū a me nā pancreas.

Hoʻokomo ʻo Niacin i nā palupalu a me nā ʻōnaehana seleka, mālama i ke kino olakino, ka membrane mucous o nā ʻōpū a me ka ʻōpū o ka waha, e pili ana i ka hōʻoia ʻana i ka ʻike maʻamau, hoʻomaikaʻi i ke kahe koko a hōʻemi i ke koko kiʻekiʻe.

Manaʻo nā kānakaʻepekema e pale aku i ka acid nikotinic i ka hoʻololi ʻana o nā cell maʻamau i ka maʻi maʻi.

ʻO nā hōʻailona o ka Vitamin PP Lack

lethargy, hopohopo, luhi,
ʻeha, poʻomana,
huhū
ʻōpala
ka hoʻohaʻahaʻa ʻana i ka momona, ke kaupaona ʻana,
a me ka ʻili
puʻuwai puʻuwai
constipation
hoʻemi i ka pale ʻana o ke kino i nā maʻi.

Me ka nele o ka hoʻololi PP lōʻihi, hiki i nā maʻi pellagra ke ulu. ʻO nā hōʻailona maʻamau o ka pellagra:

ka ʻeha (ʻaihue 3-5 mau manawa a ʻoi paha kēlā no kēia lā, ka wai ʻole me ke koko a me nā kinima).
lilo ka momona, kaumaha ma ka ʻōpū,
puʻuwai, belching,
hai ana ma ka waha, huakai,
laha ʻaʻano
ka ʻōpū o nā lehelehe a me nā hiʻohiʻona o nā ʻoki i luna o lākou,
ua ʻōleʻa ka papillae o ka alaloa e like me nā ʻulaʻulaʻula, a laila e palu ʻia,
hiki nā ʻolua mau loa i ka lehelehe,
ulana ʻulaʻulaʻula i nā lima, ke alo, ke ʻāʻī, nā elbows,
huhū ka ʻāʻī (hōʻeha, ʻeha a loaʻa i nā ʻōlule ma luna o ia mea),
nāwaliwali nui, tinnitus, nā mākela,
ʻaʻā a me ke holo ʻana
huhū gait
he pili koko

No ke aha e pau ai ka hemahema PP

Me kahi meaʻai kaulike, ua piha loa ka pono no ka vitamin PP.

Hiki i ka vitamin PP ke hele i loko o nā meaʻai a i ka mea maʻalahi a i ka mea paʻa paʻa. No ka laʻana, i loko o nā cereals, aia nā niacin i kahi ʻano hiki ʻole ke hoʻopono ʻia, ʻo ia ke kumu o ka vitamin PP ua pōʻino mai ka cereals. ʻO ka hihia koʻikoʻi ka palaoa, aia kēia ʻano huaora i loko o kahi hui hoʻohui maikaʻi ʻole.

ʻAʻole lawa ka nui o ka poʻe ʻekikua me ka nui o ka nui o ka PP, ʻoiai me kaʻai o ka ʻai, e like me hopohopo ʻia ko lākou makehe i loko o lākou.

Nā mea kanu, nā hua a me nā hua manu

Kī ʻia a ʻoki ʻia paha, ʻo ia kekahi o nā kumu waiwai e hiki mai ana i ka puna nikotinic. ʻO hoʻokahi umeke hākahi lī me ke kino aia nā 3.3 mg o niacin, me ka ʻole o ka ʻili - a hiki i ka 2.2 mg. Nā kumuwaiwai ʻē aʻe: kāloti (1.25 mg), kale (0.67 mg) a me ka broccoli (0.58 mg), nā kamato (a hiki i ka 8 mg), asparagus a me ka celery.

ʻAʻole nui ka nui o nā huaʻai me ka nui o ka waikela nikotinic: nā raspberry (1.1 mg no 1 ipu), mango (1.5 mg), melon (0.7 mg), avocado (2.5 mg) a me ka maiʻa (0.8 mg).

ʻO kekahi mau huaʻai e momona kekahi i nā huaora B .. I ka 1 kīpē o ka champignon mata, ʻoki a loaʻa, 2.8 mg o ka acid nikotinic, kēkē - wale 2.5 mg. Hoʻokomo ʻia nā poli shiitake iʻa a ʻōpala paha i ka 2.2 mg o niacin.

Nui ka momona o ka laiki momona ma mua o ka palaʻai ʻona. Hiki ke kau i ka ʻai o kēia huaʻai i 6.2 mg / 100 g. ʻO ia mau laiki kahi mea momona maikaʻi kahi o ka calcium, ka paʻakai, ka aila a me nā ʻoliala.

Nā iʻa kai

Wahi a nā kānaka ʻepekema ʻAmelika, ʻo ka ʻahā, ka ʻokoʻa no ka ʻōpū Lūkia, he puna maikaʻi loa ia o ka momona nicotinic: 10.2 mg / 100 g, a me ka halibut hoʻi, ka salmon a me nā tuna. ʻO ka tone Yellowfin ka niacin a i ka 20 mg / 100 g, ʻo ka mea hoʻohālikelike ʻia kēia mau iʻa a lawaiʻa e ʻike ʻia no ko lākou kiʻekiʻe o ka mercury, no laila ʻaʻole pono ke ʻai ʻia.

ʻO nā huahana holoholona ʻē aʻe, e komo pū ana me ka momona nicotinic: ka pipi a me ka moa (15 mg kēlā me kēia), ka ʻeke (11 mg) a me ka honu (10 mg). ʻO nā puna huaola e komo i ka oatmeal a me ka silikua, hūʻia o ka mea ukana (3 mg i ka pā hoʻokahi), nā lentils (2.1 mg) a me ka bulgur (7 mg), nā pīni Lima (1.8 mg) a me ka bale (9 mg), ka palaoa a me ka palaoa kīwili (7.5 mg i kēlā).

He aha ka manaʻo o ka waikū nikotinic no ke kaʻina ola?

He mea koʻikoʻi loa ka waikawa Nicotinic i ka hoʻoponopono ʻana o ka maʻi hoʻihoʻi a me ka hoʻemi ʻana.
Ka komo ʻana i ke kaʻina o ke kūhao a me ka assimilation o nā mea pono: nā huapalapala, nā lipids a me nā kumu nui o ka ikehu olakino.
Hoʻokomo ka waikawa Nicotinic i kahi hana kūikawā i ka wā o ka synthes o nā waihona nitrogenous.
Hoʻopili i ke kaulike o ka kolamu ma ke kino, me kona kōkua i ka pae o ka kanemene e pili i ka hoʻoponopono o nā lipoproteins i loko o ke koko.
Hoʻopili ʻo Niacin i ka mālama ʻana i ke kani o nā kīʻaha koko a me nā capillaries, hoʻomaikaʻi i nā helu koko, a pale i ka coagulation.
Loaʻa i kahi pae niachin kūpono i kahi hoʻomaikaʻi ʻana i ke kūlana o ka ʻili o ka ʻili, ʻoi ka nui o ka holo ʻana o ka ʻāʻī.
Ua hōʻike ʻia kahi hopena maikaʻi loa i ka ʻōnaehana cardiovascular, kahi ʻike kikoʻī o kēia huaora i ka meaʻai e alakaʻi i ka wehe ʻana i ke kaumaha a me ke kahulapule, hoʻomaikaʻi i ka hana noʻonoʻo, hoʻomanaʻo ʻana i ka ʻike, ka nānā ʻana.

Ehia mau nicotinic acid e pono ai i kēlā me kēia lā?

ʻO ka awelika o kēlā me kēia lā nā kinikini Nikotinic no kahi kanaka e pili ana i ka 18-25 mg, no nā wā like o ka hapai a me ka wahine lactating, hiki i ka lāʻau lapaʻau ke piʻi i 28 mg, no nā keiki e pili ana i ka kāne a me ka makahiki - e pili ana i ka 10-20 mg. ʻO nā ʻano nikotinic acid, ʻo ia ka nicotinamide, ua kuhikuhi ʻia i ka wā e ʻike ana i ka intolerance i ka ʻano mua.

Co-hoʻohana me nā lāʻau lapaʻau ʻē aʻe

ʻO ka hoʻohanaʻana i ka waikika nicotinic me nā mea like e like me ka huaora B6 a me ke keleawe hoʻonui i ka pono a me ka hoʻowalewale ʻana o ka vitamina. A, ʻo ia hoʻi, kekahi o nā penicillin antibiotics hoʻokiʻoki i ka hopena o ka lawe ʻana i ka niacin.

He aha nā hōʻailona e hōʻike ai i ka hemahema o ka niacin i ke kino?

E nānā no nā hōʻailona, ka ʻike ʻana i kekahi o lākou e hōʻike ana i ka nele o ka mauʻu o ke kino:

Insomnia
Hōʻikeʻike
ʻO nā maʻi hiamoe.
ʻO nā pilikia me ka momona, ka ʻeha.
ʻO ka hoʻohaʻahaʻa ʻana i ke kō koko.
Ma kahi hana haʻahaʻa.
Puhi, pale ʻole, hoʻomaopopo ʻana.
Hoʻoholo i ka makemake moekolohe.
ʻO nā nāwaliwali o nā ʻōpū a me nā limu.
Ke kāwili ʻana i ka ʻili, hoʻomaikaʻi i kāna pigmentation.

ʻO ka overdosis o ka nui o ka waiū, ʻaʻole i liʻiliʻi ka weliweli.

Ka huhū nikotinic huehue

Eia naʻe, pono ʻoe e nānā i ke ana i ka hoʻohana ʻana o niacin a me kāna mau meaʻai momona. Inā loaʻa nā hōʻailona o ke keu, e hōʻemi i nā meaʻai momona me nā momona nikotinic a niacin, ʻoiai ke ʻano nui ka hypervitaminosis i ke ʻano o ka waikona, ʻoi aku ka nui o ka momona mai ke kino.

E mālama pono ʻia inā he hōʻailona kēia:

ʻO ka hōʻailona nui e hōʻike ai ʻoi i ka dystrophy ate.
ʻO ka ʻili maloʻo o kahi kanaka a me nā membrane mucous.
ʻUlaʻulaʻula o ka ʻōpū o luna, ka ʻiliʻili.
ʻO nā pilikia a me ke kakaka.
ʻAe ka huhū o nā uaua a me nā limahana.
ʻO ka loaʻa kālā.
Nā pilikia pilikia, hoʻonui i ke koko.
He poʻomanaʻo, hiamoe a me ka ʻike naʻau.
Mea hanu kino.

He aha nā meaʻai e hoʻokomo ai i ka waikik nikotinic?

Hoʻokahele i nā huahana a pau i nā hui:

Kēlā cereals, cereals a me nā niki. Ma kēia māhele, ʻokoʻa ka momona a me nā huahana mai lākou, bran, oats, hua kanu palaoa, brown rice, oatmeal, lentils, pīniʻī, biki a me ka palaoa palaoa, nā momona ka waiwai i ka vitamin PP. ʻO ka mahalo, ua kauoha ʻia nā pīkī e hoʻopau ʻia ʻole i ʻike ʻia, a ʻo kahi ʻāpana mānoanoa ka nui o ka niacin a i ʻole acid nicotinic.

Nā laupala. Kūpono ka ʻike o ka acid nicotinic i loko o ka pepa pepeke, nā pua, nā ʻuala, ka mea nui i ka pepa i hoʻomoʻomaʻo, ka ʻoma, ka pālule, ka ʻūhī, kāloti, asparagus, selery, a me ka kale.

ʻO nā hua momona a me nā hua momona ka waiwai i ka niacin: ka maiʻa, ʻōpala, ka mango.

ʻO ka ʻiʻo a me ka hoʻowahāwahā he nui nō hoʻi o ka vitamona PP, a ʻo nā mea i ʻike ʻia e like me ka ʻai me ka momona momona a me ka momona o ka momona, kahi nui o ka nui o ka waiora a me ka pipi o ka pipi a me nā hua manu. ʻO nā iʻa moa, moa, moa a me ka tukukukui e pono ai.

Ka waiwai ma ka huaʻai PP a me ka iʻa, nā ʻano lanakila: halibut, swordfish, tuna, nā ʻanoʻokoʻa iʻa like ʻole.

Ho'ōla i nā mea kanu a me nā hua

Hoʻohana i nā hips rose, peppermint, chamomile.

Kūleʻa nā mea Nutrists i ka ʻai ʻana i ka mōʻī, ʻoi aku ke ʻoki a kuke koke. I ka mālamaʻana a me ka manuahi, hoʻemi nui ʻia nā manaʻo o ka waikū nikotinic.

Hiki i ka niho momona ke hoʻonui i ke kiʻekiʻe o ka waikawa nicotinic me kahi kokoleka.

He aha nā kinikini ʻo Nicotinic: He papa inoa o nā huahana kūpono loa

He mea kūpono ke hoʻomaopopo koke ʻana i kēia ʻai ka hapa o nā meaʻai he nui i kū mai ma luna o kā mākou papa lā i kēlā me kēia lā. Eia nō naʻe, inā he pono ʻoe e hoʻonui i ka nui o ka huaora i hoʻopau ʻia, e mālama pono i nā huahana i kēia mau huahana e loaʻa ana ka nicotinic acid.
No laila, ʻo nā kumu nui o nā mea kanu i komo i ka hua ʻai, kāloti, ka ʻalopala, ka mea ʻala, ka pīpī mauʻu, ʻāhu, kohlrabi kāpeti, sīwati, mauala, nā hua lula, nā mea avocados, nā lousils, broccoli, kamato, nā lā.

Loaʻa ka waikawa ʻo Nikotinic i nā huahana holoholona: ka pipi pipi, ka umauma moa, nā keiki hipa, nā kao, ʻīwī, ka salmon, ka tuna, ka hua, ka waiū. Maikaʻi e hoʻohana i ka berena rye, akā, ʻoiaʻiʻo, i kahi kūpono, ka ʻuala, kāmato a me nā hua waina. I ka wā e kuke ana i nā huahana nā huahana nikotinic acid, hiki iā ʻoe ke palekana me ka mālama i ka hoʻomehana wela - ke kūpaʻa nei ka momona i ka wela. Ma ke kaʻina hana, ʻo ka 20% wale nō o nā waiwai pono o ka waiwai ua nalowale. ʻO ka huaʻala a me nā hopena o ke kōlea kūleʻa ʻaʻole i weliweli. ʻO ka waikawa ʻo Nikotinic i loko o nā huahana i luna, he wai hoʻomau wai. ʻAʻole hōʻiliʻili kēia i ke kino, ʻo ia ka mea e pono ai ʻoe e hoʻokomo mau i kāu papa.
ʻO ka hana o kēlā me kēia lā kahi huaola B3 no kahi pākeke i waena o ka 17-28 mg. Akā, pono e hoʻonui ʻia ke ʻano hoʻohālike i ka wā hāpai, i nā hihia o nā maʻi o ka maʻi, me ka hoʻohana lōʻihi ʻana i nā lāʻau lapaʻau. Eia kekahi, hiki i ka nui o nā niacin ke hoʻohana ʻia e nā poʻe ʻoihana i ʻoihana haʻuki.

Hoʻomaopopo o nā hōʻailona o ka hōʻemi o ka vitamina PP i loko o ke kino E ʻike i ka nele o kou kino i ka acid nikotinic ma o nā hōʻailona aʻe:

Hoʻemi i ka hana hana, wikiwiki ʻoe.
Hoʻohālikelike
ʻOmaʻomaʻo
ʻO ka maloʻo, pale pale o ka ʻili,
Nā kipi o ka digestive tract,
ʻO ka ʻili
Hoʻopilikia, insomnia,
Kau ka momona
Kahula
ʻO ka hapa o ka hoʻonohonoho ʻana o nā neʻe.

He mea paʻakikī loa ka hoʻokō ʻana i kahi momona o ka waiola - pono ia e ʻoi aku ma mua o ka maʻamau o kēlā me kēia lā i nā kekona. ʻO ka hopena o ke kinikini ʻo Nikotinic ma ke kino he hypervitaminosis koi, kahi i hui pū ʻia me nā maʻi penei:

Nausea, luaʻi,
Puhi, mahele, palupalu,
Nā maʻi maʻi
Kaheʻe o nā wāwae
ʻEha nā ʻōpūʻā
Hoʻokomo ʻia nā maʻi o gastitis, nā ʻōpū,
Ka emi nui ʻana o ke kahe koko,
Hoʻopili i ka ʻili, kaʻili.

Ka hana hana loea Nicotinic

He paʻakikī ka hana o ka vitamin PP i ke kino. Ma keʻano kikoʻī, ua loaʻa kēia mea:

ʻO ia kekahi o nā pilina nui loa loa o nā hopena redox,
lilo i ka neʻe ʻana o ka hua o nā enzyme,
pale i ka hoʻomaka ʻana o nā neoplasms,
pili i ka metabolism o ka momona a me nā protein,
hōʻemi i ka kolamu ma ke koko,
iki
hoʻomaikaʻi i ka microcirculation koko,
he anticoagulant,
Mālama i nā membous mucous maʻamau a me ka ʻili,
e haku i nā kūlana no ka hana pono o ke akamai ʻike.
ua haʻi ʻia kahi hopena detoxification,
he hopena maikai ko ka kinai ana,
hoʻoponopono i ka lawelawe kūleʻa waena,
paʻa ka hana a ka naʻau,
mālama i ke koko koko maʻamau.

Eia kekahi, hoʻopili ʻia ka waikawa nikotinic ma ke kōpili ʻana o ka helu o ka nui o ka hormone, me ka progesterone, insulin, estrogen, testosterone a me thyroxine.

ʻĀpana Huaʻai PP

Aia ka pono o kēlā me kēia lā no ka niacin i ke ʻano o ke makahiki, ke ʻano o ke kino a me ka (mg i ka lā):

mai lalo o nā makahiki o ʻeono mau mahina - 2,
7–11 mahina - 6,
1-3 makahiki - 9,
4–9 mau makahiki - 11,
10-14 mau makahiki - 13,
mai 14 mau makahiki - 20.

Hoʻonui ka nui o ka huaʻai B3 i ka 25 mg i ka lā i ka wā hāpai a me ka lactation. Eia kekahi, pono ka maʻamau o kēlā me kēia lā no kēia ʻano me ka nui o ka hoʻoikaika kino, e noho nei ma nā ʻāina me ke anuanu a wela paha ke alo, a me nā kūlana luhi.

He aha nā meaʻai e kanu ai i ka huaora B3?

Nā kumuwaiwai Vitamin B3:

nā huahana ʻiʻa
kai loa
kiniani
iʻa
ʻōpū
kekahi mau hua maloʻo.

Eia kekahi, kahi nui o ka waikele nikotinic aia i loko o kekahi mau mea kanu. Hōʻike nā ʻikepili hou aʻe ma ka ʻike o ka niacin i ka meaʻai i hōʻike i ka papa.

ʻO ka hapa o ka waikawa Nicotinic a me ka nui

ʻO ka loaʻa ʻole o ka vitamin PP i loko o ke kino e hiki ai i ka hoʻomohala ʻana o kahi ʻano nui o nā kaʻina pathological. Ma ke ʻano, ʻike ʻia nā hōʻailona o ka hypovitaminosis B3:

nāwaliwali ākea, ka manaʻo ʻole i nā mea e hana nei a puni, hoʻonui nui ʻia,
hoonui
nā hanana pāluhi (insomnia, ke hiamoe nui,)
nā ʻōpū, pinepine o ka ʻāʻī,
ka nele o ka momona, i hele pū me ka emi nui o ke koʻikoʻi o ke kino,
ka ʻāʻī a me ka maloʻo o ka ʻili,
nā maʻi stool (constipation),
ireliaia,
nāwaliwali o nā ikaika pale o ke kino, e hōʻemi ai i ka pale ʻana i nā maʻi āpau.

Ka lōʻihi o ka lōʻihi a me ka hoʻowalewale o ka waikawa nicotinic hiki ke alakaʻi i ka hoʻomohala ʻana o ka pellagra. ʻO nā hōʻailona mua e kahuli i ka hiki ʻana o kēia pathology:

lilo ka momona
nā hoʻohemo wai
puʻuwai
māhuahua hāhā
ʻūhā o ka ʻāpana o ka waha o ka waha o ka waha, ka ʻike o nā ʻōpala ma luna ona.
ke ʻano o nā ʻulaʻula ʻulaʻula ma ka ʻāʻī, ke alo, nā lima, ma nā līlio lima.
poʻomanaʻo
ke ʻano o ka tinnitus,
ke hoʻololi kino (ka maopopo ʻole, precariousness),
lele i loko o ke koko.

ʻAʻole he kumu hoʻohālikelike o ka niacin e hopena i nā hopena koʻikoʻi. ʻO nā mea nui ka nui o ka hōʻiliʻili nui o ka huahelu B3 i nā huina a me nā ʻili.

ʻulaʻulaʻula o ka ʻili o ka maka, umauma, nā lima, ʻāʻī
ka ʻāhu, ka ʻili ma ka ʻaoʻao o ka ʻili o nā heterogeneous rash element,
āhāhuʻe
ʻōpū o nā ʻōpū
mai nāwaliwali.

Me ka hoʻoponopono kūpono o ka meaʻai, ua pau nā hōʻailona i wehewehe ʻia i loko o kekahi mau lā. Ma ka haʻalele ʻole o ka hopena o nā hana i hāpai ʻia, e aʻo ʻia e ʻimi aʻo i nā ʻōlelo aʻo mai kahi mea hoʻomaʻi loiloi.

2. male ʻoki moa

ʻO ka moa, ʻoi loa ka umauma, kahi kumu maikaʻi o ka niacin a me ka momona protein.

ʻO 85 mau karika o ka umeke kīnā ʻole a me ka ʻili ʻole e piha ai ka 11.4 mg o niacin, ʻo ia ka 71% a me 81% o RSN no nā kāne a me nā wahine, ma kēlā (5).

No ka hoʻohālikelike, ʻo ia mau māhele o ka ʻūhā ʻokoʻa a ʻole kīpū momona nona ka hapa wale nō o kēia hapa (6).

A waiwai loa nā umauma moa i ka protein, no ka mea he ʻoi aku ma mua o 26 mau grika no ka lawelawe ʻana he 85 mau kalama, e koho nei iā lākou i kahi koho maikaʻi loa no ka hana ʻana i ka haʻahaʻa-calorie kiʻekiʻe, a me ka momona kāmela kiʻekiʻe i hoʻolālā ʻia no ke kaupaona ʻana (7, 8).

ʻO ka umauma moa ka mea maikaʻi loa i ka protein momona a me ka niacin, no ka mea aia ka 71% a me 81% o ka RSN no nā kāne a me nā wahine. ʻO ka hoʻohālikelike, nā moho moa i hāʻawi i ka hapalua o kēia hapa.

He kumu maikaʻi ʻo Tuna a he koho maikaʻi loa na ka poʻe e ʻai i ka iʻa akā ʻaʻole ka ʻiʻo.

ʻO hoʻokahi lawelawe 165-gel o ka tuna kēne i loaʻa ka 21.9 mg o niacin - ʻoi aku ma mua o 100% o ka RDI no nā kāne a me nā wahine (9).

Ua kiʻekiʻe hoʻi i ka protein, vitamin B6, huaora B12, selenium a me nā Omega-3 fatty acid.

Aia kekahi hopohopo e pili ana i ka hiki a ka mercury, no ka mea e hōʻilii kēia mea uʻi i nā iʻa tuna. Eia nō naʻe, ʻo ka hoʻopau ʻana i kekahi o nā mea ʻai i ka ʻona i loko o ka hebedoma i manaʻo ʻia he kālā palekana no ka hapa nui o nā poʻe (10)

Hiki i hoʻokahi 165-gram kaila o nā tuna kēna ke hoʻolako i ke kino me ka oi aku ma mua o 100% o ka niacin RSNP no nā kāne a me nā wahine, ke hana nei i kahi koho maikaʻi loa e hoʻokō i kēia pono.

ʻOiai ka ʻiʻo turki aia ka liʻiliʻi o ka niacin ma mua o ka moa, aia nō ia ka tryptophan, hiki iā ʻoe ke hoʻololi i ka niacin.

ʻO 85 mau karika o ka umauma holika i loaʻa ka 6.3 mg o ka niacin a me ka nui o ka tryptophan e hana ai e pili ana i ka 1 mg o niacin (11, 12).

I ka hui pūʻana, ʻo kēia ka mea o 46% o ka RSN no nā kāne a me 52% no nā wahine.

Eia nō naʻe, ʻo ka maʻamau o ka intac niacin i loko o nā ʻāina hoʻomohala e pili ana i ka 28 mg i kēlā me kēia kāne no 18 a ʻo ka 18 mg i kēlā me kēia lā no ka wahine, ʻaʻole paha e pono kāu kino e hoʻololi i ka nui o ka tryptophan i niacin (13).

Hoʻohana pū ʻia ʻo Tryptophan e hana i ka serotonin neurotransmitter a me ka melatonin hormone, he mea nui ia no ka moʻo a me ka hiamoe (12).

ʻO Turkey kahi niacin a me tryptophan, kahi hope loa i hiki ke hoʻololi i ka niacin. I ka manawa like, hāʻawi lākou ma kahi o 50% o nā NSAID no ka niacin no nā kāne a ʻo 60% o nā RDI no nā wahine. Hoʻokomo pū ʻo Tryptophan i ka ʻano a me ka hiamoe.

He kumu maikaʻi hoʻi ke komo ʻana o ka niacin (ʻo Salmon kekahi manawa).

ʻO kahi lawelawe he 85 mau kalama e kime ana i ka paʻakai holomua Atlona mauʻu he 53% o niacin no nā kāne a me 61% o nā wahine no ncaa (14).

ʻO ka hapa like o ka salmon Atlantika i ulu ma nā mahiʻai o nā iʻa liʻiliʻi mau liʻiliʻi - he 42% wale nō o RDI no nā kāne a 49% no nā wahine (15).

He kumu maikaʻi loa ʻo Salmon me nā momona momona o omega-3, hiki ke kōkua i ka hakakā me ka hōʻemi ʻana i ka hopena o ka hoʻomohala ʻana i ka maʻi cardiovascular a me nā maʻi autoimmune (16).

Loaʻa i ka salmon Wild ka nui o nā omega-3s ma mua o nā salmon i ulu ma nā mahiʻai o ka iʻa, akā maikaʻi nā kumuwaiwai (14, 15).

He kumu maikaʻi ʻo ka salona ʻo Wild, ʻo ka hāʻawi ʻana i ka hapa o ka RDI no nā kāne a me nā wahine i kēlā me kēia lawelawe. Eia kekahi, he waiwai ia i nā momona momona omega-3, maikaʻi no ke olakino naʻau.

ʻO ka ʻai ʻana i nā kiʻihi i ʻole ke ala ʻoi aku ke ala i ka pono o kāu niacin.

Hāʻawi wale i kahi mokuahi i ka kino me ka mea he 5% o ka RDI no nā kāne a me nā wahine. No laila, ʻai i ka 10 mau mokuahi e hoʻolako iā ʻoe me ka hapalua o kēlā me kēia lā o ka niacin (17).

ʻO kēia mau iʻa liʻiliʻi kekahi kumu maikaʻi loa o ka selenium - ua loaʻa ka 1 pili i ka 4% o ka RSI o ka selenium (17).

Hoʻohui ka hoʻohana ʻana o nā meaʻai momona selenium me kahi hōʻemi 22% i ka hōʻeuʻeu ʻana o ka hoʻomohala ʻana i ka maʻi kanesa, ʻoiʻo ka umauma, ka ʻōpū, ka esophagus, ka ʻōpū, a me ka gland prostate (18).

ʻO ka ʻai ʻana i nā ʻīliki he ala maʻalahi ia e hoʻokō ai i kāu niacin e pono ai. Hoʻokahi wale nō i ka mokuahi kahi 5% o RSN.

ʻO kahi kumu maikaʻi o nā niacin ʻo ia hoʻi ka puaʻa puaʻa.

ʻO 85 mau karika o ka puaʻa i kālai ʻia i loko o 6.3 mg o ka niacin, a i ʻole 39% a 45% o RSN no nā kāne a me nā wahine, ma kēlā (19).

No ka hoʻohālikelike, ʻo ia pū ka hapa o ka ʻiʻo i ʻoi aku, e like me ka poʻohiwi i ʻoaka i kulu ʻia, ke loaʻa wale nei ka 20% o RSN no nā kāne a me 24% o RSN no nā wahine (20).

ʻO Pork kekahi hoʻi o nā kumu maikaʻi loa o ka thiamine, i ʻike ʻia ʻo ka vitamin B1, kahi ʻona nui no ka metabolism o kou kino (21).

Loaʻa ka puaʻa puaʻa i kahi kokoke he 40% o ka 85 kalama o ka niacin RSNP. Loaʻa nā ʻāpana pili i ka niacin, ʻoi hoʻi ma ka liʻiliʻi o nā ʻike.

8. Kaʻa momona

He kī maikaʻi ka Beef a niacin a waiwai i ka protein, ka hao, ka huaora B12, selenium, a me ka zinc (22).

Loaʻa ka momona lean i ka niacin ma mua o kāna mau momona momona.

No ka laʻana, hoʻokahi i kuke ʻia he 85-kalepa e lawelawe ana he 95% lehelehe lepo he 6.2 mg o niacin, aʻo ka nui o kahi he 70% kūleʻa lau nahele pae he 4.1 mg (22, 23).

Ua hōʻike ʻia kekahi mau noiʻi ʻo nā bipi hānai i hānai ʻia nā omega-3 momona a me nā antioxidants e maikaʻi ai ka puʻuwai ke hoʻohālikelike ʻia i nā bipi hānai me ka palaoa (24).

ʻO ka Beef kahi kumu maikaʻi a niacin. Loaʻa ka pipi momona he 1/3 ʻoi aku ka niacin ma mua o nā mea momona momona. Eia kekahi, ʻo ka ʻai o nā bipi i hānai ʻia me kā lākou mea kūlohelohe, he nui ka antioxidants a me nā omega-3s ma mua o ka ʻai o nā bipi i hānai ʻia me ka palaoa.

ʻO ka pīni kekahi o nā kumu lāʻau maikaʻi loa o ka niacin.

ʻElua mau puna (32 mau grika) o ka pulu pāpaʻi ʻona he 4.3 mg o ka niacin - he mea he 25% o ka RDI no nā kāne a he 30% no nā wahine (25).

ʻOi ka waiwai ʻo ka pīkī i ka protein, monounsaturated fats, vitamin E, vitamin B6, magnesium, phosphorus, a me ka manganese (26).

ʻOiai he haʻahaʻa loa ka helu o ka pīa, e hōʻike ana nā haʻawina ʻo ka ʻai ʻana iā lākou i kēlā me kēia lā i pili me nā pōmaikaʻi olakino, e like me ka hoʻohaʻahaʻa ʻana i ka hopena o ka maʻi diabetes type 2. Eia kekahi, ʻaʻole e hoʻonui nā lā i ka lā i ka pīkī (27, 28).

He waiwai nui nā pīneka i ka niacin, e hoʻolako ana i ke kino e pili ana i ka 1/3 o ka RDI no nā kāne a me nā wahine me nā puna he 2 mau pīni wale. He mea maikaʻi hoʻi ia i ka momona o ka puʻuwai aloha a me nā nui o nā waiama a me nā minela.

10. Avocado

Hoʻokahi ka avocado manawa manawa he 3.5 mg o niacin, a i ʻole 21% a 25% o ka RSN no nā kāne a me nā wahine, ma kēlā (29).

Nui kēia mau hua i ka momona, nā momona maikaʻi a me nā waiama a me nā minela.

I ka ʻoiaʻiʻo, hoʻokahi avocado i nui ka pāmona ma mua o ka loaʻa i loko o ka maiʻa (29, 30).

He puna maikaʻi loa nā Avocados me nā momona monounsaturated, hiki ke kōkua i ka hōʻemi o ka uluʻana o ka hoʻomohala ʻana i ka maʻi cardiovascular i ka wā maʻamau e hoʻopau ai (31).

Hāʻawi kekahi o avocado i ke kino me kaʻoi aku o ka 20% o nā RDI niacin a waiwai i nā momona, nā momona momona monounsaturated a me nā minerala e like me ka pāhana.

11. Naiki pala

ʻO hoʻokahi lawelawe o 1951 ka kalaka o ka ʻaka kōlio piha i loaʻa ka 18% o ka niacin RSNP no nā kāne a me 21% no nā wahine (32).

Eia naʻe, ua hōʻike kekahi mau noiʻi he 30% wale nō o ka niacin i nā grains e loaʻa no ke komo ʻana, e hoʻolilo ai iā ia kahi kumu haʻahaʻa ma mua o nā huahana ʻē aʻe (33).

I ka hoʻonuiʻana i nā makina niacin, loaʻa i ka laiki brown brown ka nui o ka fiber, thiamine, vitamin B6, magnesium, phosphorus, manganese, a me selenium (32).

Ke hoʻohālikelike nei i ka laiki keʻokeʻo me ka brown i hōʻike ʻia e hōʻemi i ka mumū a hoʻomaikaʻi i nā māka olakino olakino ma nā wahine momona a me ka momona (34).

ʻO ka lawelawe ʻana o ka palaoa o kālai ʻia i kāhea ʻia he 195% ka mea e pili ana i 20% o ka niacin's RDI, akā ke hōʻike nei kekahi mau haʻawina ʻoi aku ka maikaʻi o nā mea kanu mai nā huaʻai ʻole o nā kumu ʻai ʻole.

12. Kaʻa Maʻa

ʻO nā meaʻai palaoa a pau e like me ka palaoa palaoa a me ka pasta, ua waiwai nō hoʻi nā niacin (35, 36).

ʻO kēia no ka mea i loaʻa i kahi kohu o nā ʻōpala palaoa niacin, i kapa ʻia ʻo ka bran, ua komo i loko o ka palaoa palaoa āpau, akā lawe ʻia i ka palaoa keʻokeʻo (37, 38).

No ka laʻana, hoʻokahi muffin Pelekane piha i loko o ka 15% o RDI o niacin no nā kāne a me nā wahine, akā he muffin keokeo Pelekane kahi wale nō he 5% (35, 39).

Eia naʻe, e like me ka lāiki brown, aia wale nō ma ka 30% o niacin i loko o nā hua palaoa a ʻeli ʻia a hoʻoheheʻe ʻia (33).

ʻO ka meaʻai a pau ka iʻa na ka niacin, akā e like me ka palaka brown, ka niacin a lākou e ʻike ai, ʻoi aku ka maʻalahi o ka ʻai ʻana ma mua o nā meaʻai o ka holoholona maiʻa a i ʻole mea kanu.

ʻO nā ʻōmaka kekahi o nā kumu lāʻau maikaʻi o ka niacin, e hoʻolako ana i ka 2.5 mg no ka 70 grame lawelawe - ʻo 15% a 18% kēia o ka RSN no nā kāne a me nā wahine, ma kēlā me kēia (40).

ʻO kēia ka mea i koho ai i ka pulu i kahi koho maikaʻi no nā mea vegetarian a i ʻole nā mea ʻoki e nānā i nā kumu lāʻau o niacin.

Hoʻokumu pū nā ʻōpū o ka ulu i loko o ka lā i ka vitamin D a ʻo ia kekahi o nā mea kanu maikaʻi loa o kēia huaora (41).

Ua hōʻike ʻia nā noiʻi e like me ka mālama ʻana o ka vitamina D mai nā fungi me ka hoʻonui pono o ka hoʻonui ʻana i kona kiʻekiʻe i nā pākeke me ka hoʻohaʻahaʻa vitamin D me nā mea hoʻohui (42).

He punaʻai maikaʻi nā kipa ma ka niacin - ʻo kahi ʻahanehau 70 mau me ka lawelawe ʻana i ka ʻū māhu e loaʻa ana ma kahi o 15% a 18% o ka RDI no nā kāne a me nā wahine. I ka wā e ulu a maikaʻi i ka lā, he momona maikaʻi loa lākou no ka vitamina D.

14. ʻōpala ʻōmaʻomaʻo

ʻO kā māka maikaʻi ʻona maikaʻi kahi kumu maikaʻi o ka niacin digestible, nona ka 3 mg no ka 145-gram lawelawe, ʻo ia ka 20% o ka RDI no nā kāne a me nā wahine (33, 43).

Hoʻopiha maikaʻi kēia huahana i nā fiber, no ka mea, loaʻa i ka 7.4 mau grika no ka 145 gram (43).

Hāʻawi kekahi o ia mea lawelawe i nā pīni ʻōmaʻomaʻo i ke kino me ka meaʻoi aku ma mua o 25% o ka mana o ka fiber fiber i kēlā me kēia lā no ka poʻe e ʻai i ka 2,000 kalona ma kēlā me kēia lā (44).

Hōʻike nā haʻawina ua kiʻekiʻe nā pī i nā antioxidants a me nā meaola ʻē aʻe e hiki ai ke hoʻohaʻahaʻa i ka nui o ke kanesa, hoʻohaʻahaʻa i ka cholesterol a hoʻonui i ka ulu ʻana o nā maʻi pena i nā hoaaloha (45).

ʻO nā pīpāpā ʻono he kumu maikaʻi ia o ka niacin assimilable koʻikoʻi, aia ma kahi o 20% o 145 mauʻa o ka RSN. He waiwai nō hoʻi ia i ka fiber, antioxidants a me nā hoʻopili hou e pili ana i nā pono olakino like ʻole.

15. Potato

ʻO nā pā momona keʻokeʻo a me ka ʻole o ka peel he kumu maikaʻi maikaʻi o niacin (46, 47).

Kahi pipi iʻa pākahi nui ʻia he 4.2 mg o niacin, ʻo ia kahi ma kahi o 25% o ka RDI no nā kāne a he 30% no nā wahine (47).

Wahi a kekahi loiloi, aia ko loko o ka ʻōpū ʻami i ka nui loa o nā niacin o waena o nā ʻano ʻoi o kēlā me kēia ʻano - 2 mg no 100 grama (48).

ʻO nā mea ʻuala (ʻo nā mea ʻuala) he kumu maikaʻi nō hoʻi, e hāʻawi ana i ka nui o ka niacin e like me ka paʻakai keʻokeʻo (47, 49).

ʻO nā keʻokeʻo a me nā ʻala momona nā kumu o ka niacin a loaʻa iā lākou kahi ma kahi o 10% o RSN no nā kāne a me nā wahine i kēlā me kēia 100 gram. ʻO nā ʻano maʻamau o nā ʻuala, ʻo ka waiū uala ka mea waiwai nui o ka niacin.

16. Nā meaʻai momona

Hoʻonui ʻia nā meaʻai he nui me ka niacin, kahi e hoʻonā maikaʻi ai lākou i kēia ʻano momona mai nā mea ʻino.

Hoʻohui ʻia nā meaʻai me nā mea ʻai me ia a ʻaʻole i loaʻa a pau paha i ka wā e pau ai ka hana (50).

ʻO nā kīʻai kakahiaka nui a me nā huahana palaoa i hoʻoponopono ʻia, e like me ka keʻokeʻo a me ka pasta, i hōʻoia ʻia i ka niacin e hoʻomaikaʻi i kā lākou mea ʻai ponoʻai (51).

Ua hōʻike ʻia kahi haʻawina hoʻokahi, ʻoi aku ka nui o nā poʻe ma nā ʻāina hoʻomohala i kā lākou meaʻai mai nā meaʻai ikaika i ʻoi aku mai nā kumuʻai maoli (50).

ʻO nā meaʻai he nui, ʻoi loa nā cereals a me nā meaʻai i hoʻoponopono ʻia, hoʻopili ʻia ka niacin hou i ka wā hoʻoili.