Vitamin B3, los yog nicotinic acid, yog ib qho tseem ceeb heev hauv vitamin rau tib neeg lub cev, uas tiv thaiv lub plawv, txo qib "tsis zoo" cov roj cholesterol thiab tib lub sij hawm nce qib ntawm "roj" zoo. Tsis txhob xav hais tias koj tuaj yeem muab cov txiaj ntsim zoo xws li kev ua luam yeeb rau haus luam yeeb: nicotinic acid yog vitamin, thiab nicotine yog tshuaj lom! Cov khoom uas muaj B pawg vitamins feem ntau yog nplua nuj nyob hauv nicotinic acid. Txawm li cas los xij, muaj ib daim ntawv teev npe ntawm cov khoom muaj cov tshuaj vitamin B3 rau ntau qhov ntau.
Vitamin B3 hauv cov khoom noj
Vitamins B3 nyob rau hauv ib qho qis muaj nyob hauv txhua yam khoom noj uas yog B vitamins tam sim no. Nco qab tias cov zaub mov muaj nplua nuj hauv B vitamins muaj xws li ob lub raum, siab, tsiaj nqaij, nqaij qaib nqaij, ntses thiab qaub-mis nyuj. Nicotinic acid nyob rau hauv cov khoom noj no kuj muaj ntau, tshwj xeeb tshaj yog nyob hauv siab, nyob rau hauv cov nqaij ntses thiab hauv cov nqaij qaib cov txwv.
Yuav kom cov txiv hmab txiv ntoo vegetarians thiab vegans nws yog tsim nyog sau cia tias cov khoom muaj cov vitamin B tsis yog tsiaj txhu. Yog li, piv txwv li, niaj zaus zaub qhov chaw ntawm no vitamin yuav ua tau zoo nkauj sunflower noob thiab peanuts (nyiam dua tsis ua phuam, tab sis tsuas yog qhuav hauv ib lub lauj kaub). Vitamin B nyob rau hauv cov khoom noj zoo tshaj plaws noj txhua hnub hauv feem me me.
Tsis tas li ntawd, nyob rau hauv cov khoom muag vitamin B3 tsis yog, ib qho yuav tsum tsis txhob hnov qab tias nws yog ib feem ntawm lub ntuj proteins ntawm cov noob keeb kwm, uas sawv cev los ntawm ib pawg ntawm legumes (taum, soya, lentils, xijpeem), thiab, nceb.
Teb cov lus nug txog cov khoom noj uas cov vitamins B yog nyob rau hauv txaus ntau, nws tsis tuaj yeem hais txog cov uas tsis tau muab ua dua. Qhov zoo tshaj plaws kev xaiv - sprouted hom qoob mog. Txawm li cas los xij, yog tias koj tsis xav kom pov tseg lub sijhawm tsim cov khoom noj no, tsuas yog ib feem ntawm buckwheat lossis cov cereal los ntawm cov cereal uas tsis muaj ntsev -
Tsis muaj vitamin B3
Yog tias lub cev tsis muaj yam tshuaj no, cov tsos mob nram qab no yuav ua tau:
- cov kab mob ntawm txoj hlab plawv thiab zawv plab;
- cov kab nrib pleb ntawm qhov ncauj;
- puas tsuaj rau ntawm daim tawv nqaij, tig mus ua dermatitis;
- mob ntawm kev poob siab.
Yog hais tias muaj kev ua txhaum ntawm koj lub cev vim tias tsis muaj B vitamins, brewer cov poov xab yuav yog qhov zoo tshaj plaws kev xaiv ua ib qho khoom noj khoom haus.