I-Vitamin B3, noma i-nicotinic acid, i-vithamini ebaluleke kakhulu emzimbeni womuntu, ovikela inhliziyo, ukunciphisa izinga "cholesterol" elibi futhi ngesikhathi esifanayo ukwandisa izinga "cholesterol" elihle. Ungacabangi ukuthi unganika umuthi ofanayo ukubhema: i-nicotinic acid i-vithamini, futhi i-nicotine iyingozi! Imikhiqizo equkethe amavithamini eqembu B ngokuvamile acebile ku-nicotinic acid. Kodwa-ke, kukhona uhlu oluhlukile lwemikhiqizo equkethe i-vitamin B3 ngobuningi.
I-Vitamin B3 ekudleni
I-Vitamin B3 inomuthi othile iqukethe cishe yonke imikhiqizo lapho kutholakala amavithamini e-B. Khumbula ukuthi ukudla okucebile amavithamini B kubandakanya izinso, isibindi, inyama yezilwane, inyama yenkukhu, inhlanzi kanye nemikhiqizo yobisi omuncu. I-Nicotinic acid kulezi zokudla nayo iningi, ikakhulukazi esibindi, ku-tuna nasenyama ye-turkey.
Ukuze ujabulele izitshalo nemifino kufanele kubone ukuthi imikhiqizo equkethe i-vitamin B ayiyona imvelaphi yezilwane. Ngakho, isibonelo, imithombo evamile yemifino yale vithamini ingaba imbewu evamile ye-sunflower kanye namanqwana (mhlawumbe hhayi ukuphuzwa ngokweqile, kodwa kuphela omisiwe epanini). I-Vitamin B ekudleni isetshenziswa kakhulu nsukuzonke ezinxenyeni ezincane.
Ngaphezu kwalokho, kungakhathaliseki ukuthi yikuphi imikhiqizo ye-vitamin B3 engekho, umuntu akufanele akhohlwe ukuthi liyingxenye yamaprotheni wemvelo yemvelo, emele iqembu lezithombo (ubhontshisi, soya, lentile, noma yikuphi), futhi, amakhowe.
Ukuphendula umbuzo mayelana nokudla okutholakala khona amavithamini B anenani elanele, akunakwenzeka ukuba ungakhulumi okusanhlamvu okungagciniwe. Okukhethwa kahle - ukolweni ukhiqizwa. Kodwa-ke, uma ungafuni ukuchitha isikhathi sokudala lo mkhiqizo wokudla, ingxenye nje ye-buckwheat noma yikuphi okusanhlamvu okusuka ku-unshrunked cereal -
Ukungabi nevithamini B3
Uma umzimba ungenalo lezinto, izimpawu ezilandelayo zingenzeka:
- izifo ezisezintweni zomzimba kanye nesifo sohudo;
- ukuphuka emgodini womlomo;
- ukulimala esikhumbeni, ukuphenduka ibe dermatitis;
- ukuphazamiseka kwesimiso sezinzwa.
Uma kukhona ukwephulwa emzimbeni wakho ngenxa yokungabi bikhi kwamavithamini B, imvubelo ye-brewer iyoba yindlela engcono kakhulu yokwengeza ekudleni.