Vitamini PP, ndi vitamini B3, komanso nicotinic asidi - chinthu chofunika kwambiri chomwe chiyenera kulowa m'thupi ndi chakudya kuti tikhalebe ndi thanzi labwino komanso labwino. Kupeza mankhwalawa ndi kophweka: m'magulu omwe muli mavitamini ambiri a gulu B, palinso PP.
Ntchito yake ndi yofunika kwambiri kwa thupi lathu: PP ndi yofunika kuti ntchito yabwino ya mitsempha ikhale yogwira ntchito, imalimbikitsa kukongola ndi thanzi la khungu, ndilofunika kwambiri pamatenda a m'mimba. Chiwerengero chachikulu mwazigawo zotsatirazi:
- Nyama, nkhuku, nsomba. Gululi siliphatikizapo ng'ombe ndi nkhosa, komanso nkhuku, nkhuku ndi mitundu yambiri ya nsomba (makamaka tuna, yomwe ili ndi zinthu zothandiza kwambiri).
- Zogulitsa. Chiwerengero cha vitamini PP mu zakudya zamtundu uwu chili ndi impso ndi chiwindi. Mukawawonjezera pa zakudya zanu kamodzi pa sabata, mudzawona mmene umoyo wanu umakhalira bwino.
- Zakudya zamapuloteni za chomera. Mavitamini ndi mavitamini m'magulu a gululi ndi osiyana kwambiri, ndipo PP imakondweretsanso ndi chiwerengero chake chachikulu. Ndi nyemba zambiri, nyemba, nandolo, mphodza, soya ndi bowa.
- Nkhoma zimatanthawuza zakudya zomwe vitamini PP ndizokwanira. Poyamba - mankhwala, mavitamini ndi mchere zomwe zimawonongeka: zinakula tirigu. Kuphatikiza pa ubwino wake wonse, chipangizo chodabwitsa ichi ndi chitsime chabwino cha vitamini PP. Komabe, ngati mumangodya buckwheat, oatmeal, balere, mapira ndi mbewu zina zambewu, mudzabwezeretsanso nkhokwe za nicotinic m'thupi lanu.
Zakudya zomwe zili ndi vitamini PP sizowona kapena zamtengo wapatali, choncho munthu aliyense angathe kukwaniritsa chakudya cha tsiku ndi tsiku ndi chakudya. Komabe, ngati mukufuna kutenga mawonekedwe a zowonjezeramo - yesetsani kulemera muvitamini zonse za gulu la B brewer.