I-Vitamin B3, okanye i-nicotinic acid, i-vitamin ebaluleke kakhulu emzimbeni womntu, okhusela intliziyo, ukunciphisa umgangatho we "cholesterol" kwaye ngexesha elinye liphakamisa inqanaba le "cholesterol" elungileyo. Musa ukucinga ukuba unokunika umphumo ofanayo omtsha wokutshaya: i-nicotinic i-vitamin, kwaye i-nicotine iyingozi! Iimveliso eziqulethe iivithamini zeqela leB zihlala zizityebi kwi-nicotinic acid. Nangona kunjalo, kukho uluhlu oluhlukileyo lwemveliso equkethe i-vitamin B3 ubuninzi.
I-Vitamin B3 ekudleni
I-Vitamin B3 kwisixa esithile iqulethwe phantse yonke imveliso apho i-vithamini B ikhona. Khumbula ukuba ukutya okucebileyo kwiithamini ze-B kubandakanya izintso, isibindi, inyama yezilwanyana, inyama yenkukhu, intlanzi kunye nemveliso yobisi yobumuncu. I-Nicotinic acid kule ndawo yokutya nayo ininzi, ingakumbi kwisibindi, kwi-tuna kunye ne-turkey inyama.
Ukonwabisa izityalo kunye nemigodi kubalulekile ukuba uqwalasele ukuba iimveliso eziqukethe i-vitamin B aziyiyo imvelaphi yezilwanyana. Ngoko, umzekelo, umthombo oqhelekileyo wemifuno yale vivamamin ingaba yimbewu yelanga yelanga kunye namanqwanqwa (mhlawumbi ayinakupheka, kodwa yomekile epanini). I-Vitamin B ekudleni ifanele isetyenziswe imihla ngemihla kwiincinci ezincinci.
Ukongezelela, kukho nayiphi na imveliso ye-vitamin B3 ayikho, umntu akafanele akhohlwe ukuba yinxalenye yeeprotheni zendalo zemvelaphi, ezimelelwe liqela lezityalo (ubhontshisi, isoya, iilentili, nayiphi na), kwaye ke, amakhowe.
Ukuphendula umbuzo malunga nokutya apho iivithamini zeB b zininzi ngokwaneleyo, akunakwenzeka ukuba ungathethi ukutya okusanhlamvu okungekho nto. Inketho efanelekileyo - ihlume ikolweni. Nangona kunjalo, ukuba awufuni ukuchitha ixesha lokudala le mveliso yokutya, nje isahlulo se-buckwheat okanye nayiphi na i-cereal evela kwi-cereal engapheliyo-
Ukungabi novithamini B3
Ukuba umzimba awukwazi le nto, iimpawu ezilandelayo zinokwenzeka:
- izifo zesigca esiswini kunye nesifo sohudo;
- ukutyana kwintambo yomlomo;
- umonakalo kwesikhumba, uguquke ube yidermatitis;
- iziphazamiso zesimiso senzwa.
Ukuba kukho ukuphulwa emzimbeni wakho ngenxa yokungabikho kwamavithamini e-B, imbiliso ye-brewer iya kuba yindlela efanelekileyo njengento yokongeza kwisondlo.