Iyi ni imwe muri za vitamini zigize itsinda rya za vitamini B, ikaba initwa kandi Niacin (NIcotinic ACid vitamIN) cyangwa niacinamide. Iyi vitamini uretse kuba tuyikura mu byo turya, umubiri na wo ufite ubushobozi bwo kuyikora uyivanye muri tryptophan, imwe muri za amino acids (nizo zivamo poroteyine).
Akamaro ku buzima
- Iyi vitamini izwiho ko ari iya mbere mu kurwanya no kugabanya cholesterol mbi mu mubiri wacu. Ndetse ubushakashatsi bwagaragaje ko ibishoboye kurenza imiti tuvana kwa muganga.
- Iyi vitamini kandi izwiho kuvura indwara y’imitsi ivana amaraso mu mutima. Ndetse inafasha mu kugabanya ibyago byo kongera kurwara umutima iyo wigeze kuwurwara.
- Kimwe n’izindi vitamini zose zo mu bwoko bwa B, nayo igira uruhare mu mikorere myiza y’umubiri, gukora ingufu umubiri ukeneye, kugira uruhu rwiza nokugira ubuzima buzira umuze. By’umwihariko iyi vitamini ifasha mu mikorere myiza y’umwijima aho ifasha mu gusohora imyanda no gusukura.
- Ubushakashatsi buherutse gukorwa bwerekanye ko kwisiga umuti ukoze muri 4% za niacinamide bikiza ibiheri byo mu maso ku rugero rumwe n’undi muti ukoreshwa witwa clindamycin.
- Iyi vitamini izwiho kurwanya kanseri cyane cyane kanseri y’uruhu. Ibi biterwa na nicotinamide iyigize.
- Inagira uruhare runini mu kurwanya migraine, ikizungera, impiswi iterwa na korera kimwe n’ibibazo byo gutembera kw’amaraso.
- Ku bagabo, ifasha mu kuvura uburemba no kuba igitsina cyabasha gufata umurego ku buryo bukwiriye.
- Nubwo ubushakashatsi bukiri gukorwa ariko bivugwa ko inafasha mu guhangana na diyabete ya mbere n’iya 2.
Iyi vitamini iboneka he
Ushobora kuyibona mu byo kurya by’ibimera. Iby’ingenzi twavuga ni avoka, ibihumyo, urunyogwe, ubunyobwa, ibijumba, amashu ya chou-fleur, imboga-rwatsi, ibishyimbo, ibihwagari n’ibinyampeke.
Mu bikomoka ku matungo iboneka mu nyama, ifi, amagi, amata n’ibiyakomokaho.
Icyitonderwa
Si byiza kuba wafata inyongera z’iyi vitamini utabyandikiwe na muganga. Ushobora kugira irenze igipimo bityo bigateza umubiri ikibazo.
Nubwo kuba nyinshi bidatera uburwayi, ariko bigwa nabi imikorere y’umubiri, birangwa no gutonekara umubiri wose, kumva uri gushya, kubabara mu kanwa, n’ikizungera.
Iyo iyi vitamini ibaye nke, bitera indwara izwi nka pellagra. Irangwa no kugira ibibazo mu igogorwa ry’ibiryo, kubyimba, guhitwa n’ibibazo byo mu mutwe. Haza kandi umunaniro, kuruka, kwiheba no gutembera nabi kw’amaraso.
Bikosorwa no guhabwa inyongera zirimo iyi vitamini haba mu byo kurya kimwe no mu miti yaba ibinini cyangwa inshinge.
