Niacin yog ib tug tswvcuab ntawm cov dej-txhuam tsev neeg ntawm B-cov vitamins . Nws yuav tsum tau rau qee lub cev digestive, hloov cov khoom noj uas koj noj rau hauv lub zog thiab kev noj qab nyob zoo ntawm daim tawv nqaij thiab kev ua haujlwm hauv lub paj hlwb. Nws tseem zoo rau cov ntshav ncig, thiab koj lub qog adrenal yuav tsum tau niacin ua rau kev nyuaj siab thiab kev sib deev hormones.
Niacin deficiency tsis tshua muaj nyob hauv Western diet niaj hnub - nws feem ntau tshwm sim vim yog lub txiaj ntsim ntawm kev quav dej caw.
Cov tsos mob ntawm tus mob niacin tsis muaj mob muaj xws li plab zom, qaug zog, mob plab, ntuav, thiab kev nyuaj siab. Pellagra yog tshwm sim los ntawm kev puv niacin deficiency. Cov tsos mob muaj xws li kev puas hlwb, raws plab, thiab nqaij ntawm daim tawv nqaij.
Lub Chaw Noj Qab Haus Huv thiab Kho Mob ntawm National Academies of Sciences, Engineering, thiab Medicine teev cov kev noj haus txhua hnub rau cov vitamins thiab minerals. Lub DRI rau niacin yog txiav txim los ntawm hnub nyoog thiab kev pw ua ke. Cov poj niam cev xeeb tub los yog pub niam mis yuav tsum tau nyiaj ntau tshaj.
Tus DRIs yog nce raws li tus neeg xav tau kev noj qab haus huv nruab nrab - yog tias koj muaj tej yam kev mob nkeeg koj yuav tsum nrog koj tus kws kho mob tham txog koj cov cai niacin.
Kev Noj Haus Txuas Siv
Cov txiv neej
1 txog 3 xyoos: 6 milligrams ib hnub twg
4 txog 8 xyoo: 8 xuab moos ib hnub
9 mus rau 13 xyoos: 12 milligrams ib hnub twg
14+ xyoo: 16 milligrams ib hnub twg
Poj niam
1 txog 3 xyoos: 6 milligrams ib hnub twg
4 txog 8 xyoo: 8 xuab moos ib hnub
9 mus rau 13 xyoos: 12 milligrams ib hnub twg
14 + xyoo: 14 milligrams ib hnub twg
Cov poj niam cev xeeb tub: 18 milligrams ib hnub twg
Cov poj niam uas pub niam mis: 17 milligrams ib hnub twg
Niacin muaj nyob rau hauv ntau yam khoom noj xws li cov khoom noj siv mis, nqaij qaib, ntses, nqaij ntshiv, txiv ntseej, legumes, qe thiab vitamin-fortified zaub mov. Vim nws tau yooj yim tau los ntawm ntau cov khoom noj sib txawv, feem ntau cov neeg tsis tas yuav siv tshuaj los pab kom txaus noj haus.
Niacin Pab thiab Cov Cholesterol
Thaum noj cov tshuaj loj, cov tshuaj niacin siv los pab txo kom tsis muaj zog triglyceride thiab LDL cov roj (cov hom roj cholesterol) theem hauv cov ntshav thiab nce qib ntawm cov roj cholesterol HDL (zoo yam).
Txawm hais tias nws muaj raws li cov lus saum toj ntxiv, kev noj tshuaj niacin no tuaj yeem tsim teeb meem nrog hom niacin siv, yog li hais rau koj tus kws kho mob yog tias koj xav tau hais txog kev noj cov tshuaj niacin rau cov cholesterol. Kev noj cov nyiaj ntau ntawm cov niacin yuav ua rau lub siab tsis zoo, tuaj yeem cuam tshuam nrog qee hom tshuaj, thiab yuav ntxiv cov ntshav qab zib ntau ntxiv rau cov neeg muaj ntshav qab zib.
Kev siv cov niacin hauv cov nqi ntau kuj yuav ua rau muaj qhov tsis zoo tshwm sim hu ua niacin flush , uas muaj xws li hlawv thiab khaus ntawm lub ntsej muag thiab pob qij txha. Nws tsis yog txaus ntshai, tab sis nws muaj peev xwm ua kom ntshai thaum thawj zaug nws tshwm sim.
Vim tias muaj kev cuam tshuam thiab kev txhawj xeeb txog kev nyab xeeb, Lub Tsev Kawm Txog Tshuaj Tiv Thaiv tau tsim 35 tawm milligrams ib hnub twg raws li qhov siab txaus noj kom qis rau cov laus. Txawm hais tias siv hom mob niacin twg los xij, ntau cov koob tshuaj yuav tsum tsuas yog siv los ntawm kev saib xyuas ntawm ib tus kws kho mob.
Qhov chaw:
Gropper SS, Smith JL, Groff JL. "Cov khoom noj khoom haus zoo tshaj plaws thiab cov tib neeg metabolism." Sixth Edition. Belmont, CA. Wadsworth Publishing Company, 2013.
Kev Noj Qab Haus Huv thiab Kho Mob Cov Tsev Kawm Ntawv ntawm National Academies of Sciences, Engineering, thiab Medicine. "Dietary Reference Intakes Ntxhuav thiab Daim Ntawv Thov." http://www.nationalacademies.org/hmd/activities/nutrition/summarydris/dri-tables.aspx.
National Institutes ntawm Health Medline Plus. "Niacin." http://www.nlm.nih.gov/MEDLINEPLUS/ency/article/002411.htm.
National Institutes ntawm Health Medline Plus. "Pellagra." http://www.nlm.nih.gov/medlineplus/ency/article/000342.htm.