I-Niacin Ekukhulelweni: Indima ye-Niacin Ekukhulelweni Okunempilo
Ngesikhathi sokukhulelwa, ukuvimbela ukudla okunempilo kubalulekile kokubili empilweni kamama nasekuthuthukisweni kwengane esizalweni. Ngenkathi i-folic acid, insimbi kanye ne-calcium kuvame ukuba seqhulwini ezingxoxweni zokudla kwangaphambi kokubeletha, i-niacin ngesikhathi sokukhulelwa—eyaziwa nangokuthi i-vitamin B3—idlala indima ebalulekile ekusekeleni ukukhulelwa okunempilo. Lesi sakhi-mzimba esibalulekile sinikela ekuthuthukisweni kobuchopho bengane esizalweni, ekujikelezeni kwegazi, nasemisebenzini yamangqamuzana kuyilapho sibuye sisize nempilo yonke kamama [1].
Ukuqonda ukubaluleka kwe-niacin nokukhulelwa kungasiza omama abalindele ukuqinisekisa ukuthi bahlangabezana nezidingo zabo zokudla okunempilo futhi bekhuthaza uhambo lokukhulelwa olunempilo.
Yini iNiacin Futhi Kungani Ibalulekile?
INiacin iwuvithamini B oncibilika emanzini osiza ukuguqula ukudla kube amandla, usekele uhlelo lwezinzwa, futhi ukhuthaze impilo yenhliziyo [2]. Itholakala ngezindlela ezimbili eziyinhloko: i-nicotinic acid ne-niacinamide (nicotinamide), kokubili okuba nemisebenzi ebalulekile emzimbeni.
Ngesikhathi sokukhulelwa, i-niacin ibaluleke kakhulu ngoba:
- Isekela ukukhiqizwa nokulungiswa kwe-DNA, okubalulekile ekukhuleni kwengane esizalweni.
- Isiza ukugcina ukujikeleza kwegazi okufanele kokubili kumama nasengane.
- Isiza ekukhiqizweni kwamahomoni alawula ukumetabolism nokuthuthukiswa kwengane esizalweni.
- Ibadlala indima emsebenzini wobuchopho nasekuthuthukisweni kwengqondo.
Ngokungafani namavithamini ancibilika emafutheni, i-niacin eningi ikhishwa emchamweni, okusho ukuthi kudingeka uyidle nsuku zonke ukuze ugweme ukuswela.
Izidingo zeNiacin Ngesikhathi Sokukhulelwa
I-Recommended Dietary Allowance (RDA) ye-niacin ngesikhathi sokukhulelwa iyahlukahluka kancane kuye ngezidingo zempilo zomuntu ngamunye [3]. Ngokusho kweNational Institutes of Health (NIH), imihlahlandlela evamile imi kanje:
- Abesifazane (abangakhulelwe): 14 mg ngosuku
- Abesifazane abakhulelwe: 18 mg ngosuku
- Abesifazane abancelisayo: 17 mg ngosuku
Iningi labesifazane abakhulelwe lingahlangabezana nalezi zidingo ngokudla okulinganiselayo, kodwa amavithamini okukhulelwa angase futhi aqukathe imithamo ye-niacin ephephile ngesikhathi sokukhulelwa ukuze kuqinisekiswe ukuthi bayithola ngokwanele.
Imithombo Yokudla Engcono Kakhulu yeNiacin Kwabesifazane Abakhulelwe
INiacin itholakala ngokwemvelo kokubili ekudleni okuvela ezilwaneni nasezitshalweni, okwenza kube lula ukuyithola kubantu abalandela izinhlobo ezahlukene zokudla. Ezinye zezithombo ezingcono kakhulu zifaka:
Imithombo Evela Ezilwaneni:
- Inyama yesifuba senkukhu – 9 mg ngesabelo
- Usalmon – 8 mg ngesabelo
- Inkukhu yenkunzi (turkey) – 10 mg ngesabelo
- Amaqanda – 0.1 mg ngeqanda ngalinye
- Ubisi – 0.2 mg ngekhapu
Imithombo Evela Ezitshalweni:
- Ulinisi onsundu – 2.5 mg ngekhapu
- Amakinati – 4 mg nge-ounce ngayinye
- Amakhowe – 3 mg ngekhapu ngalinye
- I-avocado – 2 mg ngesithelo ngasinye
- Isinkwa sikakolweni ongagayiwe – 1.5 mg ngeslaysa ngasinye
Ngaphezu kwalokho, imikhiqizo eminingi yokusanhlamvu iqiniswe nge-niacin, okuqinisekisa ukuthi ngisho nalabo abanokuzila okuthile ekudleni bathola inani elanele.
Izinzuzo Ezingaba Khona Ze-niacin Ngesikhathi Sokukhulelwa
Ngenkathi i-niacin ibalulekile empilweni jikelele, izinzuzo zayo ngesikhathi sokukhulelwa zidlula ukudla okunomsoco okuyisisekelo.
1. Ixhasa Ukuthuthukiswa Kobuchopho Nohlelo Lwemizwa Lwengane Esiswini
I-niacin ibamba iqhaza ekukhiqizweni kwama-neurotransmitter, abalulekile ekusebenzeni kobuchopho bengane esiswini nasekuxhumaneni kwamangqamuzana emizwa. Ukushoda kwevithamini B3 kuhlotshaniswe nokubambezeleka ekuthuthukeni nokuphazamiseka kwemizwa ezinganeni. [4].
2. Ithuthukisa Ukujikeleza Kwegazi Futhi Yehlise Ingozi Ye-preeclampsia
I-preeclampsia wukuphazamiseka kokukhulelwa okuchazwa ingcindezi yegazi ephezulu nokulimala okungenzeka ezithweni. Ucwaningo luphakamisa ukuthi i-niacin ingasiza ukunweba imithambo yegazi, ithuthukise ukujikeleza kwegazi futhi yehlise amazinga engcindezi yegazi kumama abakhulelwe.
3. Isiza Ukugaya Ukudla Futhi Yehlise Ukukhathala Ngesikhathi Sokukhulelwa
Ukukhathala kuyisimpawu esivamile ngesikhathi sokukhulelwa, okuvame ukubangelwa izidingo zamandla ezikhulayo. I-niacin isekela ukugaya ukudla kahle nokuguqulwa kwamandla, isiza omama abakhulelwe balwe nokukhathala.
4. Isiza Ukuvimbela Ukukhubazeka Kokuzalwa
Nakuba i-folic acid iyivithamini B eyinhloko ehlotshaniswa nokuvimbela ukukhubazeka kokuzalwa, izifundo zibonisa ukuthi i-niacin nayo ingasiza ekunciphiseni ukukhubazeka kokuzalwa ngokusekela ukwakheka kwe-DNA enempilo.
Ingabe Ungathatha I-niacin Eningi Kakhulu Ngesikhathi Sokukhulelwa?
Ngenkathi i-niacin ivamise ukuphephile uma ithathwa ngokudla, ukweqisa okukhulu okuvela ezithasiselweni kungaholela ekubeni ibe yingozi emzimbeni. Imithamo emikhulu (ngaphezu kuka-35 mg ngosuku) ingadala:
- Ukushisa kwesikhumba (ukubomvu nokubababa kwesikhumba)
- Isicanucanu noma ukuhlanza
- Ubumbi besibindi ngenxa yobuthi (ezimeni ezinzima kakhulu)
- Ingcindezi yegazi ephansi
Kubalulekile ukuthi abesifazane abakhulelwe balandele imithamo enconyiwe futhi baxhumane nomhlinzeki wabo wezempilo ngaphambi kokuthatha izithasiselo ze-niacin ezinomthamo ophezulu.
Ukushoda kwe-niacin ekukhulelweni: Izimpawu Nezingozi
Yize ukushoda kwe-niacin kungavamile emazweni athuthukile, ezinye izimo zingakhuphula ingozi. Abesifazane abakhulelwe abanokudla okunganele, utshwala obudliwa ngokweqile obuqhubekayo, noma izifo zokungamuncwa kahle kokudla (njengesifo sika-Crohn) bangase babe sengozini enkulu yokushoda.
Izimpawu zokushoda kwe-niacin:
- Ukukhathala nobuthakathaka
- Ukungabi nendlala
- Uqhuqho lwesikhumba noma i-dermatitis
- Izinkinga zokugaya ukudla, kuhlanganise isicanucanu nohudo
- Ukucindezeleka noma izinguquko esimweni sengqondo
Ukushoda okukhulu kwe-niacin kungaholela ku-pellagra, isimo esibonakala ngokuba nesifo sesikhumba, uhudo, nokuphazamiseka kwengqondo (dementia), okungase kube yingozi kokubili kumama nasemntwaneni.
Ingabe Abesifazane Abakhulelwe Kumele Bathathe Izengezo ze-Niacin?
Iningi lamavithamini okukhulelwa liqukethe inani elithile le-niacin, okwenza izengezo ezengeziwe zingabi khona isidingo kwabesifazane abaningi abadla ukudla okulinganiselayo. Nokho, ochwepheshe bezempilo bangase batusa i-niacin eyengeziwe kulabo abasengozini yokushoda.
Abesifazane abakhulelwe abacabanga ukuthatha izengezo ze-niacin kufanele bahlale bebonana nodokotela wabo ukuze baqinisekise umthamo ophephile nokugwema imiphumela engemihle engase ivele.
Ukuze ube isu eliphelele lokudla ngesikhathi sokukhulelwa, odokotela abaningi batusa ukwengeza amavithamini okukhulelwa ane-iron emikhubeni yansuku zonke ukuze agcwalise i-niacin nezinye izinhlanganisela ezibalulekile.
Isiphetho: Ukuqonda i-Niacin Nokukhulelwa
INiacin iyinhlanganisela ebalulekile esekela ukuthuthuka komntwana esesiswini, ukugeleza kwegazi kukamama, nempilo yokukhulelwa iyonkana. Nakuba iningi labesifazane lingakwazi ukuthola inani elanele ngokudla okulinganiselayo, amavithamini okukhulelwa anganikeza ukwesekwa okwengeziwe. Nokho, ukusebenzisa imithamo ephezulu kakhulu ye-niacin kufanele kugwenywe, njengoba imithamo emikhulu ingaholela emiphumeleni emibi engafuneki.
Ukuqapha inani le-niacin ekudleni kukamama okhulelweyo ngokudla okufanele kungasiza ekuqinisekiseni uhambo lokukhulelwa olunempilo, kusekele kokubili umama nengane enqubweni.
Izinkomba:
- Takahashi N, Li F, Fushima T, Oyanagi G, Sato E, Oe Y, Sekimoto A, Saigusa D, Sato H, Ito S. IVitamin B3 Nicotinamide: Ongase Abe Umuthi Othembisayo Wokwelapha i-Preeclampsia Nokuthuthukisa Ukukhula Kwengane Esesiswini. Tohoku J Exp Med. Kutholakala ku: https://www.researchgate.net/publication/323863353_Vitamin_B3_Nicotinamide_A_Promising_Candidate_for_Treating_Preeclampsia_and_Improving_Fetal_Growth
- Chaehyun Kim, Kyong Park. Ukudla i-niacin nsuku zonke nokuba sengozini ye-dyslipidemia: Ukuhlaziywa okuhlanganisiwe kwezifundo ezintathu zokuqapha ezilandelanayo. Clinical Nutrition. Kutholakala ku: https://doi.org/10.1016/j.clnu.2022.10.018
- Palawaththa S, Islam RM, Illic D, Rabel K, Lee M, Romero L, Leung XY, Karim MN. Umthelela wokudla kukamama okune-niacin ekukhulelweni ekwakhekeni kwezinkinga zokuzalwa: ukubuyekezwa okuhlelekile nokuhlaziywa okuhlanganisiwe. Eur J Nutr. Kutholakala ku: https://research.monash.edu/en/publications/effect-of-maternal-dietary-niacin-intake-on-congenital-anomalies-
- Gluckman, Sir Peter, nabanye, 'IVitamin B3 (niacin) ekukhulelweni nasekubeleni', Nutrition and Lifestyle for Pregnancy and Breastfeeding (Oxford, 2014; online edn, Oxford Academic, 1 Jan. 2015), https://doi.org/10.1093/med/9780198722700.003.0009, kufinyelelwe 8 Feb. 2025
