Vitamini B3, kana nicotinic asidi, is vitamine inokosha inoshamisa yemuviri womunhu, inodzivirira mwoyo, kuderedza uwandu hwe "bad" cholesterol uye panguva imwechete kukwidziridza mukana we "cholesterol" yakanaka. Usafunga kuti iwe unogona kupa mitezo yakafanana yekusvuta: nicotinic acid ine vitamini, uye nicotine inonyadzisa! Mishonga ine B mavhithamini akawanda anowanzova nicotinic acid. Zvisinei, kune rumwe rutivi rwezvigadzirwa zvine vitamin B3 muhuwandu hwakawanda.
Vitamini B3 muzvokudya
Vitamini B3 mune imwe nzvimbo inenge inenge mishonga yose iyo mavhithamini emuB aripo. Yeuka kuti zvikafu zvinowanikwa muvhithamini B zvinosanganisira zviputi, chiropa, nyama yemhuka, huku hwekuku, hove uye misi yemukaka-muto. Nicotinic acid muzvokudya izvi inowedzerawo, kunyanya muropa, mu tuna uye muhutu nyama.
Kuti kufara kwezvirimwa uye vhegi zvakakosha kuziva kuti zvibereko zvine vitamin B hazvirevi zvemhuka. Saka, somuenzaniso, iyo inowanzova yemiriwo inobuda mavhitamini inogona kunge yakawanda mbeu yearideri uye mapeji (zvichida haasati aputirwa, asi yakangoomeswa pani). Vitamini B muzvokudya zvinonyanya kudyiwa zuva rega rega muzvikamu zviduku.
Mukuwedzera, mune chero zvigadzirwa zve vitamini B3 zvakanga zvisina kudaro, munhu haafaniri kukanganwa kuti chikamu chemapuroteni chaiwo emiti yakabva, iyo inomiririrwa neboka remashizha (nyemba, soya, lentils, chero chii), uye, hongu, mushroom.
Kupindura mubvunzo pamusoro pezvokudya izvo mavhitamini emuB B ane zvakawanda zvakakwana, hazvibviri kutaura nezvezviyo zvisina kuwanikwa. Nzira yakanaka - yakasimwa gorosi. Zvisinei, kana iwe usingadi kuparadza nguva yekuumba chigadzirwa ichi, chinongova chikamu chebhakkwheat kana chimwe chekudya kubva kune unshrunked cereal -
Kusina vitamini B3
Kana muviri usina chinhu ichi, zviratidzo zvinotevera zvinogoneka:
- zvirwere zvepachiviri chepamuviri uye chirwere chekuda;
- kukanganisa mumuromo mutsva;
- kukanganisa paganda, kutendeukira ku dermatitis;
- kushungurudzika kwenheyo yenheyo.
Kana pane kukanganisa mumuviri wako nekuda kwekushaya Bvitamini, mbiriso ye brewer ichava yakanakisisa sarudzo sekuwedzera kune kudya.