ʻO Niacin kekahi lālā o kaʻohana e hiki ke hoʻopūʻia i ka wai o B-complex vitamins . Ponoʻoe no ka hana maʻamau maʻamau, hoʻohuli i ka meaʻai āu eʻai ai i ka ikehu a no ka'ōlohelohe maikaʻi a me ka pūnaewele pūnaewele. He mea maikaʻi hoʻi no ke kaheʻana o ka toto, a no ka mea, he mea pono ka māmā e hoʻoikaika i nā kaumaha a me nā hormones.
Loaʻaʻole ka nele o Niacin i nā meaʻai o ka Pākīpika o kēia ao - ke kū nei ia ma muli o ka waiʻona.
ʻO nā hōʻailona o kahi maʻi'eleʻaleʻa,ʻo ia nō ka hōʻinoʻana o ka'ōpū, ka luhi, ka maʻiʻeha, ka luaʻi, a me ke kaumaha. ʻO Pellagra ka hopena o kahi maʻiʻole. ʻO nā hopena e pili ana i nā pilikia o ka naʻau, ka maʻiʻana, a me nā maʻi ma luna o kaʻili.
ʻO ka Division Health and Medicine Division of National Academies of Sciences, Engineering, and Medicine ke kau nei i nā meaʻai no ka meaʻai no nā huaora a me nā minela. ʻO ka DRI no ka necin e hoʻoholoʻia e ka makahiki a me ka wahine. ʻO nā wāhine hāpai a me nā mea hānai e pono i ka nui loa.
Hoʻolālāʻia ka DRI ma luna o kahi mea olakino olakino - inā loaʻa iāʻoe kekahi ola olakino e kūkākūkāʻoe me kāu mea mālama ola e pili ana i kāu mauʻoihana lolo.
Nānā Kūmole
ʻO nā kāne
1 i 3 mau makahiki: 6 milligrams i ka lā
4 i 8 mau makahiki: 8 milligrams i ka lā
9 a 13 makahiki: 12 milligrams i ka lā
14+ makahiki: 16 milligrams i ka lā
Nā wāhine
1 i 3 mau makahiki: 6 milligrams i ka lā
4 i 8 mau makahiki: 8 milligrams i ka lā
9 a 13 makahiki: 12 milligrams i ka lā
14 + makahiki: 14 milligrams i ka lā
Nā wāhine e hāpai: 18 milikura ma ka lā
Nā wāhine hānai: 17 milligrams i ka lā
Loaʻaʻo Niacin i nāʻano meaʻai likeʻole me nā hua laaila, nā mea hānai, nā iʻa, nā meaʻai, nā nati, nā legumes, nā hua manu a me nā meaʻai i kāohiʻia i ka lāʻau. Ma muli o ka maʻalahi o ka loaʻaʻana mai o nā meaʻokoʻa likeʻole, ponoʻole ka nui o nā kānaka e lawe i nā mea hoʻopihapiha no ka mālamaʻana i kahi pono kūpono.
Niacin Hoʻoponopono a Cholesterol
I ka wā e laweʻia ai i nā kau nui, hiki ke hoʻohanaʻia nā hoʻopiʻi lolokin no ka hoʻohaʻahaʻaʻana i ke kiʻekiʻe triglyceride a me ka LDL cholesterol (keʻano maikaʻi o ke cholesterol) i ke koko a hoʻonui i nā kiʻekiʻe o ka HDL cholesterol (keʻano maikaʻi).
ʻOiai he mea hiki ke loaʻa ma luna o ka hōʻai'ē hōʻemi, hiki i ka hanaʻana i kēia ala ke hoʻopilikia i kēiaʻano o ka hoʻohanaʻana o ka lolo, no laila, e kamaʻilio i kāu kauka ināʻoe e noʻonoʻo ana i ka laweʻana i ka maʻamau no ka cholesterol. Hiki i ka hōʻeha nuiʻana o ka lacin nui ke hopena i kaʻino o ka huhū, hiki ke hana i keʻano me kekahi o nā lāʻau lapaʻau, a hoʻonui i ka glucose i nā kānaka me ka maʻi diabetes.
ʻO ka laweʻana i ka wai a nui he kumu no ka'āponoʻole i kapaʻiaʻo kaʻawa lacin ,ʻo ia hoʻi ka hoʻonāʻana a me ka momona o ka helehelena a me nā hui. ʻAʻole ia he pōʻino, akā hiki ke hoʻoweliweli i ka manawa mua e hiki ai.
Ma muli o kēia mauʻokoʻa a me nā pilikia pilikino, ua hoʻokumuʻia ka Institute of Medicine 35 milligrams i kēlā lā i kēia lā e like me ke kiʻekiʻe o ka nohoʻana o ka poʻe mākua. Ke hoʻohanaʻia nāʻano o ka niacin me nā mea nui e pono ai ke hoʻohanaʻia ma lalo o ka nānāʻana a ke kauka.
Nā kumuhana:
Kākoʻo nui iā SS, Smith JL, Groff JL. "Nānā Kūikawā Loa a me ka Maluha Kiʻekiʻe Kanaka." ʻO ka heluʻeono. Waimanalo, HI. Wadsworth Publishing Company, 2013.
Nā Lapaʻau Ola a me Medicine Division of National Academies of Sciences, Engineering, a Medicine. "Dietary Reference Intakes Palepa a me ka Hoʻopihapiha." http://www.nationalacademies.org/hmd/activities/nutrition/summarydris/dri-tables.aspx.
Nā Papahana Hoʻonaʻauao o Nā Haumānaʻo National Medline Plus. "Niacin." http://www.nlm.nih.gov/MEDLINEPLUS/ARY/article/002411.htm.
Nā Papahana Hoʻonaʻauao o Nā Haumānaʻo National Medline Plus. "Pellagra." http://www.nlm.nih.gov/medlineplus/ency/article/000342.htm.