Vitamini B3, kapena nicotinic asidi, ndi vitamini wofunika kwambiri kwa thupi la munthu, yomwe imateteza mtima, kuchepetsa kuchuluka kwa "cholesterol" ndipo nthawi imodzi imakweza mlingo wa "cholesterol" wabwino. Musaganize kuti mutha kusuta fodya: nicotinic acid ndi vitamini, ndipo chikonga ndi poizoni! Zamagulu omwe ali ndi mavitamini a gulu ambiri amakhala ndi nicotinic asidi. Komabe, pali mndandanda wosiyana wa mankhwala omwe ali ndi vitamini B3 ochuluka kwambiri.
Vitamini B3 mu zakudya
Vitamini B3 pamtundu winawake uli ndi pafupifupi mankhwala onse omwe mavitamini a B alipo. Kumbukirani kuti zakudya zomwe zili ndi mavitamini a B zimaphatikizapo impso, chiwindi, nyama ya nyama, nkhuku nyama, nsomba ndi mkaka wowawasa. Nicotinic acid mu zakudya izi ndi zambiri, makamaka m'chiwindi, ku tuna ndi ku nyama.
Kuti zosangalatsa za zamasamba ndi zitsamba zisangalale, tiyenera kuzindikira kuti mankhwala omwe ali ndi vitamini B sikuti amatengera zinyama. Kotero, mwachitsanzo, gwero la masamba la vitamini limeneli likhoza kukhala mbewu zonse za mpendadzuwa ndi mapeyala (makamaka osaphika, koma zouma poto). Vitamini B mu zakudya zimagwiritsidwa ntchito tsiku ndi tsiku m'magawo ang'onoang'ono.
Kuonjezera apo, muzinthu zonse zomwe vitamini B3 sizinapangidwe, munthu sayenera kuiwala kuti ndi mbali ya mapuloteni achilengedwe a zomera, omwe amaimiridwa ndi gulu la nyemba (nyemba, soya, mphodza, chirichonse), ndi, ndithudi, bowa.
Kuyankha funso lokhudza zakudya zomwe mavitamini a B ali okwanira, ndizosatheka kunena za tirigu wosamveka. Njira yabwino - inamera tirigu. Komabe, ngati simukufuna kutaya nthawi yopanga mankhwalawa, gawo limodzi la buckwheat kapena chimanga chochokera ku chimanga chosagwedezeka -
Kutaya vitamini B3
Ngati thupi liribe mankhwalawa, zizindikiro zotsatirazi ndizotheka:
- Matenda a tsamba la m'mimba ndi kutsekula m'mimba;
- ming'alu mumlomo;
- kuwonongeka kwa khungu, kutembenukira mu dermatitis;
- zovuta za dongosolo lamanjenje.
Ngati pali zolakwa m'thupi lanu chifukwa cha kusowa kwa mavitamini a B, yisiti ya brewer ndiyo njira yabwino kwambiri yowonjezera chakudya.