Asiti ea Nicotinic lijong

Mabitso a mang a vithamine PP ke niacin, niacinamide, nicotinamide, nicotinic acid. Hlokomela! Ka lingoliloeng tse tsoang kantle ho naha, lebitso B3 ka linako tse ling le sebelisoa. 'Musong oa Russia, letšoao lena le sebelisetsoa ho bontša pantothenic acid.

Baemeli ba ka sehloohong ba vithamine PP ke nicotinic acid le nicotinamide. Ho lihlahisoa tsa liphoofolo, niacin e fumaneha ka sebopeho sa nicotinamide, le lihlahisoa tsa semela ka mofuta oa nicotinic acid.

Nicotinic acid le nicotinamide li tšoana haholo phello ea tsona 'meleng. Asiti ea Nicotinic e tšoauoa ka phello e boletsoeng e le vasodilating haholo.

Niacin e ka thehoa 'meleng ho tsoa ho amino acid tryptophan ea bohlokoa. Ho lumeloa hore 1 mg ea niacin e hlophisitsoe ho tloha ho 60 mg ea tryptophan. Mabapi le sena, tlhoko ea letsatsi le letsatsi ea motho e bontšoa ka li-niacin kufanana (NE). Kahoo, 1 niacin e lekana le 1 mg ea niacin kapa 60 mg ea tryptophan.

Tlhokahalo ea vithamine PP e eketseha ka:

• ho ikoetlisa ka matla
• ts'ebetso e matla ea neuropsychic (bafofisi ba lifofane, ba li hulang, ba sebetsang ka mehala),
• maemong a Leboea le Holimo,
• sebetsa libakeng tse chesang kapa mabenkeleng a chesang,
• ho ima le ho nyekeloa,
• phepo e tlase ea protheine le boholo ba protheine ea meroho ho feta liphoofolo (meroho, ho itima lijo).

Lisebelisoa tse sebetsang le phello ea eona ho 'mele

Vitamin PP e hlokahala bakeng sa ho lokolla matla ho tsoa ho lik'habohaedreite le mafura, bakeng sa metabolism ea protheine. Ke karolo ea li-enzyme tse fanang ka ho phefumoloha ha sele. Niacin e tloaetse ho sebetsa ha mpa le manyeme.

Niacin e ama hantle methapo ea methapo le ea pelo, e boloka letlalo le phetseng hantle, karolo ea mucous ea mala le ho ts'oaroa ke molomo, e kentse letsoho ho netefatsa pono e tloaelehileng, e ntlafatsa phallo ea mali le ho fokotsa khatello e phahameng ea mali.

Bo-rasaense ba lumela hore nicotinic acid e thibela phetoho ea lisele tse tloaelehileng ho ba mofetše.

Matšoao a ho haelloa ke Vitamin PP

• mokhathala, ho hloka thahasello, mokhathala,
• ho tsekela, hlooho,
• ho se khonehe
• ho hloka boroko
• takatso e fokotsehileng ea mmele, ho fokotsa boima ba 'mele,
• letlalo le omeletseng le le omeletseng
• ho otla ha pelo
• ho sokela
• ho fokotsa ho hanyetsa mmele ho tsoaetsong.

Ka lebaka la khaello ea vithamine ea PP ea nako e telele, lefu la pellagra le ka hlaha. Matšoao a pele a pellagra ke:

• lets'ollo (makhetlo a makhetlo a 3-5 kapa ho feta ka letsatsi, le metsi ntle le mali le mucus),
• ho felloa ke takatso ea lijo, ho imeloa ke mpeng,
• ho opeloa ke pelo, belching,
• e tukang ka hanong,
• redness
• Ho ruruha ha molomo le ponahalo ea makhopho ho bona,
• papillae ea leleme e hlaha e le matheba a mafubedu, ebe e boreleli,
• Ho ka ba le mapetso a tebileng ka leleme,
• matheba a bofubelu a hlaha matsohong, sefahlehong, molaleng, marikeng,
• letlalo le ruruhileng (ho bohloko, ho hlahlangoa le lithutsoana ho lona),
• bofokoli bo matla, tinnitus, hlooho e bohloko,
• tsebetso le ho khasa
• Shaky gait
• khatello ea mali

Hobaneng ha ho na le khaello ea Vitamin PP

Ka phepo e leka-lekaneng, tlhoko ea vithamine PP e khotsofetse ka botlalo.

Vitamin PP e ka ba teng lijong tse fumanehang habonolo le ka mokhoa o tlamang. Mohlala, ho lijo-thollo, niacin e mpa e le ka sebopeho se sa fumaneheng, ke ka lebaka leo vithamine PP e nkoang hampe ho tsoa ho lijo-thollo. Nyeoe ea bohlokoa ke poone, eo vithamine ena e leng motsoako o sa atleheng haholo.

Batho ba baholo ba kanna ba se na vithamine PP e lekaneng, leha e le lijo tse lekaneng, joalo ka menahano ea bona e kenelletse ho bona.

Meroho, litholoana le li-mushroom

Litapole tse phehiloeng kapa tse phehiloeng ke e 'ngoe ea mehloli ea meroho e theko e phahameng ka ho fetisisa ea nicotinic acid. Shuber e le 'ngoe e bohareng e nang le letlalo e na le 3.3 mg ea niacin, ntle le letlalo - ho fihla ho 2.2 mg. Mehloli e meng ea meroho: lihoete (1.25 mg), Kale (0.67 mg) le broccoli (0.58 mg), tamati (ho fihlela ho 8 mg), asparagus le celery.

Litholoana tse nang le acid e ngata ea nicotinic ha li ngata haholo: li-raspberries (1.1 mg ka khalase e le 'ngoe), mango (1.5 mg), melon (0.7 mg), avocado (2,5 mg) le banana (0,8 mg).

Li-mushroom tse ling le tsona li na le livithamini tsa B ka ho 1 senoelo se le seng sa champignon e tala, e halikiloeng, e na le 2,8 mg ea nicotinic acid, e ka khannoang - 2,5 mg feela. Li-shiitake tse phehiloeng kapa tse halikiloeng li tla fana ka 2.2 mg ea niacin.

Rosa ea hlaha e na le asiti ea nicotinic haholo ho feta raese e sootho. Khokahano ea vithamine ena e fihla ho 6.2 mg / 100 g. Raese e joalo hape ke mohloli o motle oa phepo ea khalsiamo, potasiamo, fiber le lik'habohaedreite.

Litlhapi tsa leoatleng

Ho ea ka bo-ramahlale ba Amerika, sabole ea tlhapi, e sa tloaelehang bakeng sa mpa ea Russia, ke mohloli o motle oa nicotinic acid: 10,2 mg / 100 g.Le halibut, salmon le tuna. Taifin tuna e na le niacin ho fihla ho 20 mg / 100 g. Ka bomalimabe, mefuta ena ea lihlapi tsa leoatleng e boetse e tsejoa ka palo ea eona e phahameng ea li-mercury, ka hona hangata ha li hloke ho jeoa.

Lihlahisoa tse ling tsa liphoofolo, ho kenyelletsa acid ea nicotinic: nama ea khomo le khoho (15 mg ka ngoe), letata (11 mg) le turkey (10 mg). Mehloli ea limela e kenyelletsa oatmeal le chokolete, tomoso ea baker's (3 mg ka paketeng e le 'ngoe), lensisi (2.1 mg) le bulgur (7 mg), linaoa tsa Lima (1.8 mg) le harese (9 mg), koro le phofo ea buckwheat (7.5 mg ka ngoe).

Bohlokoa ba nicotinic acid ho lits'ebetso tsa bophelo ke bofe?

1. Acid ea Nikotinic e bohlokoa haholo ho taolo ea oxidation le lits'ebetso tsa phokotso.
2. Ho nka karolo mohatong oa ho chesoa le ho tsitsisa limatlafatsi: liprotheine, lipids le mehloli ea mantlha ea matla a carbohydrate.
3. Asiti ea Nicotinic e bapala karolo e ikhethang nakong ea litheko tsa naetrojene.
4. E laola tekanyo ea k'holeseterole 'meleng, ka thuso ea eona boemo ba li-enzyme tse amehang taolong ea lipoprotein maling li eketseha.
5. Niacin o kenya letsoho ho boloka molumo oa methapo ea mali le li-capillaries, ho ntlafatsa lipalo tsa mali le ho thibela ho ruruha.
6. Tekanyo e lekaneng ea niacin e lebisa ntlafatsong ea boemo ba letlalo, ho eketseha ha manonyeletso.
7. Tšusumetso e ntle tsamaisong ea pelo le methapo e senotsoe, litaba tse lekaneng tsa vithamine ena lijong li lebisa ho tloseng ha khatello ea maikutlo le khatello ea methapo, e ntlafatsa ts'ebetso ea boko, ho hopola litaba, tlhokomelo.

Ke nicotinic acid e kae e hlokahalang ka letsatsi?

Tloaelo e tloaelehileng ea letsatsi le letsatsi ea nicotinic acid ho motho e ka bang 18-25 mg, bakeng sa linako tse fapaneng tsa kemaro le basali ba anyang, lethal dose le ka fihla ho 28 mg, bakeng sa bana ba thehiloeng ho bong le lilemo - tse ka bang 10-20 mg. Nicotinic acid e fapaneng ke nicotinamide, e khethoa ha e fumana ho se mamellane ka sebopeho sa pele.

Tšebelisanang le lithethefatsi tse ling

Ts'ebeliso ea nicotinic acid e nang le lintho tse kang vithamine B6 le koporo e eketsa katleho le ho monya vithamine. Ho fapana le hoo, mefuta e meng ea lithibela-mafu tsa penicillin e fokotsa haholo phello ea ho nka niacin.

Ke matšoao afe a bonts'ang bofokoli ba niacin 'meleng?

Lekola matšoao, ho supa tse 'maloa tsa tsona ho supa ho haella ha vithamine' meleng:

• Ho hloka boroko
• Ho sithabela maikutlo
• Mathata a ho robala.
• Mathata ka takatso ea lijo, lets'ollo.
• Ho theola tsoekere ea mali.
• Boemo bo tlase ba ho sebetsa.
• Ho opeloa ke hlooho, ho akheha, letsoalo.
• Takatso e theohileng ea thobalano.
• Bofokoli ba mesifa le maoto.
• Ho honyetsa letlalo, ho ntlafatsa 'mala oa lona.

Ho sebelisa vithamine e ngata haholo ha ho na kotsi.

Nicotinic e kotsi

Leha ho le joalo, o lokela ho hlokomela tekanyo ts'ebelisong ea niacin le lijo tsa eona tse ngata. Haeba matšoao a ho fetella a fumanoa, fokotsa lijo tse nang le nicotinic acid kapa niacin, le ha hypervitaminosis e sa sebetse hangata ho acid, ho tlosoa hangata ho tsoa 'meleng.

Tlhokomelo e lokela ho nkuoa haeba matšoao a latelang a le teng:

• Letšoao le matla ka ho fetisisa ke dastrophy ea sebete.
• Letlalo le omeletseng la motho le li-membrane tsa mucous.
• Bokhubelu ba 'mele o kaholimo, letlalo le boreleli.
• Mathata a tshilo ea lijo le mala.
• Botebo ba mesifa le matsoho.
• Ho fumana boima.
• Mathata a Gum, ho tsoa mali ho eketsehileng.
• Ho opeloa ke hlooho, mathata a ho robala le bokuli.
• Phefumoloho e mpe.

Ke lijo life tse nang le nicotinic acid?

Arola lihlahisoa tsohle ka lihlopha:

Lijo-thollo, lijo-thollo le linate. Mokhahlelong ona, lijo-thollo le lihlahisoa tse tsoang ho bona, mabele, oats, lipeo tsa koro tse nyane, raese e sootho, oatmeal, lensisi, linaoa, li-buckwheat le phofo ea koro, lihoete li ruile ho vithamine PP. Ho khahlisang, liperekisi li khothalletsoa hore li jelloe ntle le ho phehoa, 'me lekhapetla le tšesaane le na le palo e kholo ea niacin kapa nicotinic acid.

Meroho. Likahare tsa nicotinic acid li na le pepere e ngata ea bell, linaoa, litapole, haholo-holo ka mokhoa o phehiloeng, tamati, parsley, sorrel, lihoete, ashergia, celery le Kale.

Litholoana le monokotsoai ke tsona tse ruileng ka ho fetisisa ho niacin: banana, raspberry, mango.

Nama le offal le eona e na le vithamine PP e ngata, 'me se ka lekanang le nama e lekantsoeng le mafura a lekaneng, palo e kholo ea vithamini e na le nama ea kolobe le nama ea khomo ea khomo le mahe. Nama ea likhoho, khoho, matata le mohatla li lokela ho khethoa.

E na le vithamine PP e ngata le tlhapi, mefuta ea 'mampuli: halibut, armfish, tuna, mefuta eohle ea litlhapi tse khubelu.

Ho folisa litlama le litholoana

Sebelisa thekeng ea rose, peppermint, chamomile.

Litsebi tsa phepo e khothaletsa ho ja li-mushroom, haholo-holo ho kotuloa le ho phehoa hanghang. Ha ho bolokoa le ho bata, litlolo tsa nicotinic acid li fokotseha haholo.

Leino le monate le ka eketsa boemo ba acid ea nicotinic ka chokolete.

Seo Nikotinic Acid e nang le sona: Lethathamo la Lihlahisoa tsa Bohlokoa

Re lokela ho hlokomela hanghang hore ntho ena ke karolo ea lijo tse ngata tse hlahang tafoleng ea rona letsatsi le letsatsi. Leha ho le joalo, haeba u na le tlhoko ea ho eketsa vithamine e sebelisitsoeng, ela hloko lihlahisoa tse latelang tse nang le nicotinic acid.
Ka hona, mehloli ea mantlha ea semelo sa limela e kenyelletsa lierekisi, lihoete, motso oa burdock, litapole, lierekisi tse tala, li-mushroom, kohlrabi hop, li-buckwheat, linaoa, peo ea soneblomo, li-avocados, lens, broccoli, tamati, mehla.

Nicotinic acid e boetse e fumaneha lihlahisoa tsa liphoofolo: sebete sa nama, sefuba sa khoho, konyana, turkey, chisi, salmon, tuna, mahe, lebese. Ho tla ba molemo ho sebelisa bohobe ba rye, empa, ehlile, ka tekanyo e loketseng, apole, tamati le lero la morara. Ha lihlahisoa tsa ho pheha tse nang le nicotinic acid, o ka phekoloa ka mokhoa o sireletsehileng - vithamine e hanela mocheso. Ts'ebetsong, ke karolo ea 20 lekholong feela ea thepa ea bohlokoa e sebelisoang. Vithamine le litlamorao tsa tikoloho ea acidic ha li hlile ha li mpe. Nicotinic acid e fumanehang ka har'a lihlahisoa tse ka holimo ke vithamine e qhibilihang ka metsing. Ha e bokelle 'meleng, ho bolelang hore o hloka ho e kenya lijong tsa hau kamehla.
Takatso ea letsatsi le letsatsi ea vithamine B3 ho motho e moholo e maemong a fapaneng a 17-28 mg. Leha ho le joalo, moetlo o boletsoeng o lokela ho eketseha nakong ea bokhachane, maemong a ho eketsoa ha mafu, ka tšebeliso e telele ea lithethefatsi. Hape, lethal dose le phahameng la niacin le ka sebelisoa ke batho ba kenang mesebetsing ea lipapali.

Matšoao a khaello ea Vitamin PP 'meleng Utloisisa hore mmele oa hau o haelloa ke nicotinic acid ka matšoao a latelang:

• Fokotseha mosebetsing, mokhathala o potlakileng.
• Ho teneha
• Lethargy
• Komello, letlalo le leputsoa la letlalo,
• Ho tlosoa hoa tšilo ea lijo,
• Letlalo le makatsang
• Ho hloka kutloelo-bohloko, ho hloka boroko,
• Ho lahleheloa ke takatso ea lijo
• Nausea
• Khaello ea ts'ebeliso ea mekhatlo.

Ho thata haholo ho fumana vithamine e ngata haholo - ho hlokahala hore e fetise tloaelo ea letsatsi le letsatsi ka makhetlo a mangata. Liphetho tsa nicotinic acid e ngata mmeleng ke hypervitaminosis e bohale, e tsamaeang le matšoao a latelang:

• Ho nyekeloa ke pelo, ho hlatsa,
• Ho opeloa ke hlooho, ho tsekela, ho akheha,
• Letšollo
• Bolo ba maoto le matsoho
• Ho opa ha mesifa
• Litlhaselo tse mpe tsa gastritis, ulc,
• Ho fokotseha ho hoholo ha khatello ea mali,
• E hlahella letlalong, ho hlohlona.

Mesebetsi ea Nicotinic acid

Karolo ea vithamine PP 'meleng ho thata ho e feta. Haholo-holo, ntho ena:

• Ke e 'ngoe ea lihokela tsa bohlokoa ka ho fetisisa tse amanang le karabelo ea redox,
• e nka karolo ntlafatsong ea li-enzyme tse ngata,
• e thibela ho hlaha hoa tumor neoplasms,
• kenya letsoho ts'ebetsong ea mafura le liprotheine,
• e fokotsa cholesterol maling,
• normalization phefumoloho,
• e ntlafatsa methapo ea mali,
• ke anticoagulant,
• E boloka li-membrane tse tloaelehileng tsa letlalo le letlalo,
• e bopa maemo a ho sebetsa hantle ha lisebelisoa tsa pono,
• e na le phello e boletsoeng
• e na le phello e molemo moeng
• e laola tsamaiso ea methapo e bohareng,
• e tiisa mosebetsi oa pelo,
• e boloka khatello ea mali e tloaelehileng.

Ntle le moo, nicotinic acid e ameha ho kopantseng ha lihormone tse ngata, ho kenyeletsoa progesterone, insulin, estrogen, testosterone le thyroxine.

Tšebeliso ea PP ea Vitamin

Tlhokahalo ea letsatsi le letsatsi ea niacin ho latela lilemo, boemo ba 'mele' me ke (mg mg har'a letsatsi):

• ka tlase ho likhoeli tse tšeletseng - 2,
• Likhoeli tse 7 - 11, 6,
• Lilemo tse 1-3 - 9,
• Lilemo tse 4 - 9,
• Lilemo tse 10-14 - 13,
• ho tloha ho lilemo tse 14 - 20.

Ho kenella ha vithamine B3 ho nyolohela ho 25 mg ka nako ea letsatsi nakong ea kemolo le ho lactation. Ntle le moo, tlhoko ea letsatsi le letsatsi ea ntho ena e eketseha ka matla a eketsehileng a 'mele, e lulang linaheng tse nang le maemo a leholimo a batang haholo kapa a chesang, hammoho le maemong a sithabetsang.

Ke lijo life tse nang le vithamine B3?

Mehloli ea Vitamin B3 ke:

• lihlahisoa tsa nama
• lijo tsa leoatleng
• linate
• lihlapi
• li-mushroom
• litholoana tse ling tse omisitsoeng.

Ntle le moo, nicotinic acid e ngata e teng merohong e meng. Lintlha tse qaqileng haholoanyane tse fumanehang ka har'a niacin lijong li hlahisoa ka har'a tafole.

Khaello ea acid ea Nicotinic le ho fetella

Ho haella ha vithamine PP e sa lekaneng 'meleng ho ka baka nts'etsopele ea methapo e mengata ea methapo ea methapo. Ka ho khetheha, matšoao a hypovitaminosis B3 a ka kenyelletsa:

• bofokoli ka kakaretso, ho se tsotelle ho etsahalang haufi, mokhathala o eketsehileng,
• ho ba mabifi ho eketsehileng, ho teneha, bohale
• Mathata a manganga (ho hloka boroko, ho robala ka ho tšoenyeha),
• hlooho e opang, ho tsekela kamehla
• tahlehelo ea takatso ea lijo, e tsamaeang le ho fokotseha ho hoholo ha boima ba 'mele,
• ho fifala le ho oma hoa letlalo,
• ho holofala (ho ruruha),
• arrhythmia,
• fokolisa matla a 'mele a ho itšireletsa mafung, ho fokotseha ho hanyetsanang le tšoaetso.

Ho haella ha nako e telele le ho hlobaetsang ha nicotinic acid ho ka lebisa ho nts'etsopele ea pellagra. Matšoao a pele a ho belaella ho hlaha hoa lefu lena ke:

• tahlehelo ea takatso ea lijo
• lets'ollo
• pelo e bohloko
• ho phahamisa litšisinyeho
• redness ea mucous membrane ea cavity ea molomo, ponahalo ea mapetso ho eona,
• ponahalo ea matheba a bofubelu molaleng, sefahleho, matsoho, meqomong ea mahareng,
• hlooho e bohloko
• ponahalo ea tinnitus,
• phetoho ea gait (ho hloka botsitso, ho hlaka),
• e tlola khatello ea mali.

Ts'ebeliso e feteletseng ea niacin ha e bake litlamorao tse mpe. Matšoao a mantlha a ho bokella vithamine B3 e ngata haholo litho le liseleng ke:

• bokhubelu ba letlalo la sefahleho, sefuba, matsoho, molala,
• letlalo le boreleli, ponahalo ea letlalo la lintho tse tsoileng matsoho tse tsoang kapele,
• ho tsekela
• botenya ba maoto le matsoho
• ho akheha.

Ka phetoho e nepahetseng ea lijo, matšoao a hlalositsoeng a nyamela kamora matsatsi a 'maloa. Ha ho na phello ea mehato e nkuoeng, ho bohlokoa ho batla boeletsi ho setsebi se nang le boiphihlelo se nang le phepo.

2. Sefuba sa khoho

Khoho ea likhoho, haholo-holo matsoele, ke mohloli o motle oa protocol ea niacin le lean.

Li-gram tse 85 tsa matsoele a khoho a phehiloeng a se nang mahlo le a se nang letlalo a na le 11.4 mg ea niacin, e leng 71% le 81% ea RSN bakeng sa banna le basali, ka ho latellana (5).

Ha ho bapisoa, karolo e le 'ngoe ea lirope tsa likhoho tse se nang letlalo ebile e se nang letheba e na le halofo ea chelete ena (6) feela.

Lifuba tsa likhoho le tsona li na le protheine e ngata, kaha li na le ligrama tse fetang 26 ho gram e 85, e li etsang khetho e ntle bakeng sa lijo tse nang le likhalase tse tlase tse nang le protheine e ngata bakeng sa tahlehelo ea boima ba mmele (7, 8).

Sefuba sa likhoho ke mohloli o motle oa protheine e tšesaane le niacin, kaha e na le 71% le 81% ea RSN bakeng sa banna le basali, ka ho latellana. Ha ho bapisoa, lirope tsa likhoho li fana ka halofo ea chelete ena.

Tuna ke mohloli o motle oa niacin le khetho e ntle bakeng sa batho ba jang litlhapi empa eseng nama.

Kamore e le 'ngoe ea boima ba 165-gramu ea tuna e ka makeneng e na le li-21.9 mg tsa niacin - ho feta 100% ea RDI bakeng sa banna le basali (9).

E boetse e na le liprotheine tse ngata, vithamine B6, vithamine B12, selenium le omega-3 acid acid.

Ho na le ho tšoenyeha ho itseng ka chefo ea mercury, kaha tšepe ena e ka bokella litlhapi tsa tuna. Leha ho le joalo, ho sebelisa canon e le 'ngoe ea kh'enthinenteng e nkuoa e le palo e bolokehileng bakeng sa batho ba bangata (10).

Tonamone e le 'ngoe ea 165-gram ea tuna e ka makeneng e fana ka' mele ka liperesente tse fetang 100 tsa niacin RSNP bakeng sa banna le basali, e leng se etsang hore e be khetho e ntle haholo ho fihlela tlhoko ea limatlafatsi tsena.

Le ha nama ea turkey e na le niacin e nyane ho feta khoho, e na le tryptophan, eo 'mele oa hau o ka e fetohang ke Niacin.

Ligrama tse 85 tsa sefuba sa turkey se phehiloeng se na le 6,3 mg ea niacin le tryptophan e lekaneng ho hlahisa hoo e ka bang 1 mg ea niacin (11, 12).

Ka kopanelo, ena ke hoo e ka bang 46% ea RSN bakeng sa banna le 52% bakeng sa basali.

Leha ho le joalo, kaha karolelano ea "niacin" e kenang linaheng tse tsoetseng pele e batla e le 28 mg ka letsatsi ho banna le 18 mg ka letsatsi ho basali, ha ho na monyetla hore mmele oa hau o tla hloka ho fetola tryptophan e ngata ho niacin (13).

Tryptophan e boetse e sebelisetsoa ho hlahisa neurotransmitter serotonin le melatonin ea lihomone, tseo e leng tsa bohlokoa mohopolong le borokong (12).

Turkey e na le li-niacin le tryptophan, tseo tsa ho qetela li ka fetoloang ho Niacin. Ka kopanelo, ba fana ka 50% ea li-NSAID tsa niacin bakeng sa banna le 60% ea NSAIDs ea basali. Tryptophan e boetse e ama maikutlo le boroko.

Salmon (haholo hlaha) le eona ke mohloli o motle oa niacin.

Moralo o le mong oa 85-gram oa filimi ea salmon ea naha e phehiloeng o na le 53% ea niacin bakeng sa banna le 61% ea basali bakeng sa ncaa (14).

Karolo e le 'ngoe ea litlhapi tsa salmon tsa Atlantic e holisitsoeng mapolasing a litlhapi e na le hanyane - ke karolo ea 42% feela ea RDI bakeng sa banna le 49% bakeng sa basali (15).

Salmon hape ke mohloli o motle oa mafura a omega-3 acid, a ka thusang ho loants'oa ts'oaetso le ho fokotsa kotsi ea ho ba le mafu a pelo le mafu a autoimmune (16).

Salmon ea hlaha e na le omega-3s hanyane ho feta litlhapi tsa salmon tse fumanehang mapolasing a litlhapi, empa ka bobeli ke mehloli e metle (14, 15).

Salmon ea hlaha ke mohloli o motle oa niacin, o fana ka karolo e fetang halofo ea RDI bakeng sa banna le basali ka ho sebeletsa. Ntle le moo, e na le li-acid tse omega-3 tse mafura, tse leng hantle bakeng sa bophelo bo botle ba pelo.

Ho ja li-anchovies tse khannoang ke tsela e theko e tlaase ea ho fihlela litlhoko tsa hau tsa niacin.

Ke chelete e le 'ngoe feela e fanang ka' mele e nang le 5% ea RDI ea banna le basali ba baholo. Ka hona, ho ja li-anchovies tse 10 ho u fa halofo ea tloaelo ea letsatsi le letsatsi ea niacin (17).

Litlhapi tsena tse nyane le tsona ke mohloli o motle oa selenium - 1 anchovy e na le 4% ea RSI ea selenium (17).

Tšebeliso ea lijo tse nang le selenium e amana le phokotso ea 22% kotsing ea ho ba le mofets'e, haholo matsoele, matšoafo, esophagus, mpa le mpa ea "Prostate" (18).

Ho ja li-anchovies ke tsela e bonolo ea ho fihlela litlhoko tsa hau tsa niacin. Ke "anchovy" e le 'ngoe feela e nang le 5% ea RSN.

Mohloli o motle oa niacin le eona ke li-pigloin tsa nama ea kolobe.

Ligrama tse 85 tsa bonolo ea nama ea nama ea kolobe e na le 6,3 mg ea niacin, kapa 39% le 45% ea RSN bakeng sa banna le basali, ka ho latellana (19).

Bakeng sa papiso, karolo e ts'oanang ea nama e teteaneng haholoanyane, joalo ka lehetla la nama ea nama ea kolobe e halikiloeng, e na le 20% feela ea RSN bakeng sa banna le 24% ea RSN bakeng sa basali (20).

Nama ea kolobe hape ke e 'ngoe ea mehloli e molemohali ea thiamine, hape e tsejoang e le vithamine B1, e leng vithamine ea bohlokoa bakeng sa metabolism ea' mele oa hau (21).

Nate ea nama ea kolobe e na le hoo e ka bang 40% ea ligrama tse 85 tsa niacin RSNP. Likarolo tse thata li na le niacin, leha e le maemong a tlase.

8. Nama ea nama ea khomo

Nama ea khomo ke mohloli o motle oa niacin hape e na le protheine e ngata, vithamine B12, selenium le zinki (22).

Nama ea nama e na le niacin ho feta likarolo tsa eona tse mafura haholo.

Mohlala, sehlahisoa se le seng se phehiloeng sa 85-gram ea 95% sehla se lomileng se na le 6.2 mg ea niacin, athe palo e lekanang ea nama ea khomo ea lefatše e ka bang 70% e na le 4 mg feela (22, 23).

Boithuto bo bong bo bontšitse hore likhomo tse fuoeng joang li na le mafura a omega-3 acid le li-antioxidants tse ntle bakeng sa pelo ha li bapisoa le likhomo tse fepiloeng ka lijo-thollo (24).

Nama ea khomo ke mohloli o motle oa niacin. Nama ea nama e na le li-niacin tse 1/3 ho feta likarolo tse mafura haholo. Ntle le moo, nama ea likhomo e feptjoang ka lijo tsa tlhaho e na le li-antioxidants le li-omega-3 tse fetang nama ea likhomo tse fepiloeng ka lijo-thollo.

Lierekisi ke e 'ngoe ea mehloli e metle ea meroho ea niacin.

Tafole tse peli (ligrama tse 32) tsa botoro ea peanut e na le 4.3 mg ea niacin - e ka bang 25% ea RDI bakeng sa banna le 30% bakeng sa basali (25).

Li-peanuts li boetse li na le protheine e ngata, mafura a monounsaturated, vithamine E, vithamine B6, magnesium, phosphorus le manganese (26).

Le ha lipekere li na le lik'hilojule tse ngata, lithuto li bontša hore ho li ja letsatsi le leng le le leng ho amana le melemo ea bophelo bo botle, joalo ka ho fokotsa kotsi ea lefu la tsoekere la mofuta oa 2. Ntle le moo, tšebeliso ea li-peanuet letsatsi le leng le le leng ha e eketse boima ba 'mele (27, 28).

Lierekisi li ruile haholo ka niacin, li fana ka 'mele hoo e ka bang 1/3 ea RDI bakeng sa banna le basali ba nang le likhaba tse 2 tsa botoro ea peanut. Hape ke mohloli o motle oa mafura a khahlisang pelo le livithamini le liminerale tse ngata.

10. Avocado

Avocado e le ngoe e mahareng e na le 3.5 mg ea niacin, kapa 21% le 25% ea RSN bakeng sa banna le basali, ka ho latellana (29).

Litholoana tsena li boetse li na le fiber e ngata, mafura a phetseng hantle le livithamini le liminerale tse ngata.

Ha e le hantle, avocado e le 'ngoe e na le potasiamo e ngata ho feta e fumanoang libanana (29, 30).

Li-Avocados hape ke mohloli o motle oa mafura a monounsaturated, a ka thusang ho fokotsa kotsi ea ho ba le lefu la pelo ha le jeoa khafetsa (31).

Avocado e le 'ngoe e fana ka' mele ho feta 20% ea li-niacin's RDIs mme e na le mafura a mangata, mafura a monounsaturated a phetseng hantle le liminerale tse kang potasiamo.

11. Raese e sootho

Kamore e le 'ngoe ea 195-gram ea raese e sootho e phehiloeng e na le 18% ea Niacin RSNP ea banna le 21% bakeng sa basali (32).

Leha ho le joalo, liphuputso tse ling li bonts'a hore ke karolo ea 30% feela ea niacin e fumanehang bakeng sa ho monya, e etsang hore e be mohloli o nepahetseng ho feta lihlahisoa tse ling (33).

Ntle le litaba tsa niacin, raese e sootho e na le fiber e ngata, thiamine, vithamine B6, magnesium, phosphorus, manganese le selenium (32).

Ho khutlisetsa raese e tšoeu le bosoasoe ho bontšitsoe ho fokotsa ho ruruha le ho ntlafatsa matšoao a bophelo bo botle ba pelo ho basali ba batenya le ba batenya haholo (34).

Kamora e le 'ngoe ea 195-gram ea raese e phehiloeng e sootho e na le 20% ea RDI ea niacin, empa liphuputso tse ling li bonts'a hore limatlafatsi tse tsoang khekheng ha li amoheloe ho feta mehloling e meng ea lijo.

12. Wheat eohle

Lijo tsa lijo-thollo tse felletseng, joalo ka bohobe bo felletseng ba koro le bijoux, le tsona li na le li-niacin (35, 36).

Sena se bakoa ke taba ea hore karolo ea linaleli tsa koro ea li-keacin, e tsejoang ka hore ke koro, e kenyelelitsoe phofo ea koro e felletseng, empa e tlosoa phofo e tšoeu e tšoeu (37, 38).

Mohlala, muffin e le 'ngoe ea lijo-thollo e nang le lijo-thollo e na le li-15% tsa RDI ea niacin bakeng sa banna le basali, empa muffin e tšoeu ea phofo e tšoeu e na le 5% feela (35, 39).

Leha ho le joalo, joalo ka raese e sootho, ke karolo ea 30 lekholong feela ea li-niacin lihlahisoa tsohle tsa koro tse silakiloeng le ho ananeloa (33).

Lijo tsohle tsa koro li na niacin, empa joalo ka raese e sootho, niacin eo e nang le eona ha e amoheloe habonolo ho feta lijo tsa tlhaho kapa meroho.

Li-mushroom ke e 'ngoe ea mehloli e metle ea lijalo tsa niacin, e fana ka 2,5 mg ka 70 gram e sebeletsang - ena ke 15% le 18% ea RSN bakeng sa banna le basali, ka ho latellana (40).

Sena se etsa hore li-mushroom e be khetho e ntle bakeng sa meroho kapa vegans ba batlang mehloli ea limela ea niacin.

Li-mushroom tse lenngoeng letsatsi le tsona li hlahisa vithamine D mme ke e 'ngoe ea mehloli ea limela e ntle ka ho fetisisa ea vithamine ena.

Boithuto bo bontšitse hore tšebeliso ea vithamine D ho tsoa ho li-fungus e sebetsa hantle feela ho eketsa boemo ba eona ho batho ba baholo ba nang le khaello ea vithamine D e le li-supplement (42).

Li-uyoe ke mohloli o motle oa li-niacin - li-gram tse 70 tsa li-mushroom tse phehiloeng li na le 15% le 18% ea RDI bakeng sa banna le basali, ka ho latellana. Ha li se li holile letsatsi, le tsona ke mohloli o motle oa vithamine D.

14. Lierekisi tse tala

Lierekisi tse tala ke mohloli o motle oa lijalo oa lihlahisoa tse hlahisang lijo tse ngata haholo, tse nang le 3 mg ka ho sebeletsa grama e le 'ngoe ea 65, e leng 20% ​​ea RDI bakeng sa banna le basali (33, 43).

Sehlahisoa sena se boetse se na le fiber e ngata kaha e na le ligrama tse 7,4 ka ligrama tse 145 (43).

E 'ngoe ea lierekisi tse tala e fana ka mmele o fetang 25% ea tlhoko ea fiber ea letsatsi le letsatsi bakeng sa batho ba jang li-calories tse 2 000 ka letsatsi (44).

Boithuto bo bonts'a hore lierekisi li boetse li na le li-antioxidant tse ngata le metsoako e meng e ka fokotsang kotsi ea mofets'e, cholesterol e tlase mme e khothaletsa kholo ea libaktheria tse bonolo tsa mala (45).

Lierekisi tse tala ke mohloli o motle oa li-niacin tse fumanehang habonolo, tse nang le 20% ea ligrama tse 65 tsa RSN. E boetse e ruile ka fiber, li-antioxidants le metsoako e meng e amanang le melemo ea bophelo bo botle.

15. Litapole

Litapole tse tšoeu tse nang le peel ntle le ntle ke mohloli o motle oa niacin (46, 47).

Tapole e le 'ngoe e kholo e phehiloeng e na le 4,2 mg ea niacin, e leng 25% ea RDI bakeng sa banna le 30% bakeng sa basali (47).

Ho latela tlhahlobo e 'ngoe, litapole tse sootho li na le palo e phahameng ka ho fetisisa ea li-niacin har'a litapole tsa mofuta ofe kapa ofe - 2 mg ka ligrama tse 100 (48).

Litapole tse monate (litapole tse monate) le tsona ke mohloli o motle, o fana ka palo e lekanang ea niacin le litapole tse tšoeu tse tloaelehileng (47, 49).

Litapole tse tšoeu le tse monate ke mehloli e metle ea niacin 'me li na le 10% ea RSN bakeng sa banna le basali ka ligrama tse 100. Mefuteng e tloaelehileng ea litapole, litapole tse sootho ke mohloli o ruileng ka ho fetisisa oa niacin.

16. Lijo tse matlafalitsoeng

Lijo tse ngata li na le nniinin e ngata, e ba etsang mehloli e metle ea limatlafatsi tsena ho tsoa ho tse mpe.

Lijo tse matlafalitsoeng li tlatselletsoa ka limatlafatsi tse ka bang ha li na letho kapa li ile tsa lahleha nakong ea ts'ebetso (50).

Lithollo tse ngata tsa lijo tsa hoseng le lihlahisoa tsa lijo-thollo tse hloekisitsoeng, joalo ka bohobe bo bosoeu le bijoux, li matlafalitsoe ka niacin ho ntlafatsa boleng ba tsona tsa phepo (51).

Phuputso e 'ngoe e bontšitse hore ka karolelano, batho ba lulang linaheng tse tsoetseng pele moruong ba fumana li-niacin tse ngata lijong tsa bona tse matlafalitsoeng ho tsoa mehloling ea tlhaho ea lijo (50).

Lijo tse ngata, haholo-holo lijo-thollo le lijo tse ntlafalitsoeng, li na li-niacin tse ling tse eketsoang nakong ea ts'ebetso.