Vitamin B3, ko kuma Nicotinic acid, wani abu mai muhimmanci mai mahimmanci ga jikin mutum, wanda yake kare zuciya, rage matakin "mummunan" cholesterol kuma a lokaci guda yana tada matakin "cholesterol" mai kyau. Kada ka yi tunanin cewa zaka iya ba da irin wannan sakamako na sihiri: shan magani na nicotinic bitamin, kuma nicotine guba ne! Abubuwan da ke dauke da bitamin B sun kasance masu arziki a cikin nicotinic acid. Duk da haka, akwai jerin jerin samfurori da ke dauke da bitamin B3 a cikin adadin yawa.
Vitamin B3 a cikin abinci
Vitamin B3 a cikin wani adadin yana dauke da kusan dukkanin samfurori inda bitamin B ke kasancewa. Ka tuna cewa abinci mai arziki a bitamin B ya hada da kodan, hanta, nama na dabba, nama naman kifi, kifi da samfurori mai laushi. Abincin Nicotinic a cikin wadannan abinci yana da yawa, musamman a hanta, a tuna da nama a cikin nama.
Abin farin ciki ga masu cin ganyayyaki da kayan cin nama shine ya kamata a lura cewa kayayyakin da ke dauke da bitamin B ba dole ba ne daga asalin dabbobi. Don haka, alal misali, tushen kayan lambu na wannan bitamin na iya zama sunadarai na sunflower da kirki (zai fi dacewa ba tare da cinyewa ba, amma kawai aka bushe a cikin kwanon rufi). Vitamin B a abinci shine mafi kyau cinyewa a kowace rana.
Bugu da ƙari, a duk abin da samfurin Bamin b3 yake ba, kada wani ya manta cewa yana da wani ɓangare na sunadarai na halitta na asali, wanda wasu rukuni na wakiltar su (wake, soya, lentils, duk abin), kuma, ba shakka, namomin kaza.
Amsar tambayar game da abincin da Baminamin B yake cikin isasshen yawa, ba zai yiwu ba a maimaita hatsi maras kyau. Zaɓin mai kyau - sprouted alkama. Duk da haka, idan ba ku so ku ɓata lokaci na samar da wannan samfurin abincin, kawai wani ɓangare na buckwheat ko kowane hatsi daga hatsin da ba a yalwata -
Rashin bitamin B3
Idan jiki bai sami wannan abu ba, to wadannan alamun sun yiwu:
- cututtuka na gastrointestinal fili da zawo;
- fashe a cikin kogo na baki;
- lalacewar fata, juya zuwa dermatitis;
- cuta na tsarin mai juyayi.
Idan akwai ketare a jikinka saboda rashin Baminamin B, kayan yisti na brewer zai zama mafi kyawun zaɓi azaman ƙari ga abinci.