ʻO ka mācincin flush ka hopena o ka laweʻana i nā mea nui o ka'aiakinia (vitamin B3). Ke hanaʻia ka hopena i ka wā e hana ai ka lolokin i nā kīʻaha koko liʻiliʻi i loko o kouʻili e wehe ai i ka nui o ke koko e hiki ke holo. ʻO ka holoʻana o ka maka ka mea maʻamau, akā hiki ke hanaʻia ma ka'ā'ī a me ke kino kiʻekiʻe.
No kēlā mea kēia mea iʻikeʻole i keʻano o ka lolo, hoʻomaka ia ma ka hola 10 a 20 mau minuke ma hope o kou laweʻana i ka nui (e like me 250 milligrams aʻoi aʻe paha).
ʻO ka hoʻohuiʻiaʻana,ʻo ia hoʻi ka pale houʻana o kaʻili me kahi mea puhi a puhiʻia paha.
ʻO kaʻinoʻino paha?
Loaʻa i nā mea a pau e lawe ana i nā hanana o nāʻoihana lolocin i kēia. ʻAʻole ia he pōʻino, akā hiki iā ia ke hōʻeha iāʻoe ināʻaʻoleʻoe eʻike. Hoʻopiʻi kaʻili iʻoi aku ma mua o ka manawa a ke hele nei i loko o hoʻokahi hola aʻelua paha.
Ke manaʻo nei au he mea nui eʻikeʻoeʻaʻoleʻoe e loaʻa i kēia hopena ma hope o ka laweʻana i nā huaora he nui i loko o nā niacin he nui, he mea wale nō ia ke laweʻoe i nā kumu nui. Pono nā'elā makahiki ma kahi o 15 miligraka i ka lā, no laila,ʻoi aku keʻano o nā mea nui o kēlā me kēia mea paʻamau āpau.
Aiaʻelua mau mea hiki iāʻoe ke hana e pale aiʻole e ho'ēmi ai i ka'awaunu. ʻO ka laweʻana i ka aspirin maʻamau e like me 30 mau minuke ma mua o ka laweʻana i nā meaʻai paʻakai e kōkua i ka hoʻohaʻahaʻa i ka pilikia akāʻaʻole paha e hōʻole loa ia. ʻO kekahi kumu'ē aʻe,ʻo ia ka hoʻohanaʻana i nā puka o ka manawa-hoʻopauʻana o ka niacin, kahi i hoʻomohoʻia a hoʻonuiʻia i ka iho ma mua o ka lolono maʻamau.
Aia kekahi mea i kapaʻia he inicitol nicotinate, kahi a kou kino i hoʻololi ai i ka lolo. Ua lohi ka lihi o ka hoʻohuliʻana i hikiʻole ke hoʻohuiʻia i loko o ka hapanui o nā kānaka. ʻO ka pilikia, hikiʻole iāʻoe ke loaʻa i ka nui maoli mai nā huahana i loko o ka nicotinate inositol. ʻAʻole hōʻike nā haʻawina e kōkua i ka haʻahaʻa o ka cholesterol kiʻekiʻe, no lailaʻaʻole e kōkua.
No ke aha e lawe ai nā kānaka i nā mea nui o nā mea kī?
Me ka thiamin, riboflavin , a me nā mea'ē aʻe,ʻo ka niacin heʻano B-kūpona vitamona e pono ai i kou kino ke hoʻololi i nā macronutrients mai nā meaʻai eʻai aiʻoe i ka ikaika i kou mau kino no kāu mau hana maʻamau. Pono nō hoʻi e mālama pono kāu'ōnaehana'ōpala no ka hana maʻamau a me ka hana nerve. ʻO ka maʻi o kahi lolocin ka hopena i kapaʻia he pellagra, aʻo nā kānaka me kēiaʻano, ua loaʻa nā pilikiaʻeleʻele, nā maʻiʻeleʻele, a me nā pōʻino o ka manaʻo.
Eia nō naʻe, he nui loa ka pellala a ma kēia manawa,ʻike waleʻia ia ma nā'āina i hoʻopihaʻoleʻia. ʻAʻole ka hapa nui o nā kānaka e lawe i nā supple supplements no ka mea he nui nā niacin i nā meaʻai i loaʻa i loko o ka meaʻai maʻamau,ʻo nā meaʻai hoʻiʻaʻole i maikaʻi loa. Eia kekahi laʻana, he nui nā nīnū, nā lemu, nā hua, nā moa, ka meli, a me ka iʻa. I ka loaʻaʻana o nā mea liʻiliʻi i ka nui o nā meaʻai'ē aʻe, no ka mea, i ka wā eʻai anaʻoe i kēlā me kēia lā .
No laila he aha ke kumu o ka laweʻana i nā meaʻai? ʻOiaiʻaʻohe mea e pono ai ka nui o ka lolocin, ua lawe kekahi poʻe i mea lāʻau maʻamau no ka hoʻohaʻahaʻaʻana i ka maʻi o ka maʻi maʻi a me ke atherosclerosis. Hōʻike nā haʻawina e hiki i nā lāhana nui o ka lolokin, 50 milligrams aʻoi aku paha, ke kōkua i ka LDL cholesterol (ka cholesterol maikaʻi) a hoʻonui i ka HDL cholesterol (keʻano maikaʻi o cholesterol).
Akā, e noʻonoʻo, ināʻoe e noʻonoʻo ana i ka hanaʻana i kāu mau kiʻekiʻe kiʻekiʻe o ka cholesterol. ʻOiai ka hewaʻole o ka'awaunu,ʻaʻoleʻoe e hoʻokuʻi me nā mea hoʻomau paʻakikī me ka'ōleloʻole aku i kāu mea mālama ola. Hiki i nāʻano nui o ka'awacinui ke hana me nāʻano lāʻau likeʻole, a hoʻohanaʻia ka lōʻihi e hiki ai ke hōʻeha i nā hānai, kaʻili o ke kino, ka nui o ke koko a me ka maʻi o ka'ōpū.
> Kālā:
> Ke KeʻenaʻOihana Hoʻonāʻauao a me nā Poison. "Niacin: Ka Mea Moni ma ka Hoʻopiʻi."
> Sood A, Arora R. "Nā hana o ka huhū no ka Niacin a me ka hōʻinoʻana i kēia mau hopena." ʻO J Clin Hypertens (Greenwich). 2009 Nov; 11 (11): 685-9.
> Ka 'Oihana Hoʻonaʻauao oʻAmelika Hui PūʻIa Medline Plus. "Niacin."
> Ke Kula Nui o Mary University. "Vitamin B3 (Niacin)."