{"id":82592,"date":"2019-01-25T10:15:35","date_gmt":"2019-01-25T10:15:35","guid":{"rendered":"http:\/\/humanitasnet-new.local\/enciclopedia\/witamina-b3-niacyna\/"},"modified":"2019-01-25T10:15:35","modified_gmt":"2019-01-25T10:15:35","slug":"witamina-b3-niacyna","status":"publish","type":"enciclopedia","link":"https:\/\/humanitas-net.humweb.webiz.team\/pl\/wiki\/witamina-b3-niacyna\/","title":{"rendered":"Witamina B3 (niacyna)"},"content":{"rendered":"<h2 id=\"czym-jest-witamina-b3\">Czym jest witamina B3?<\/h2>\n<p>Witamina B3 lub niacyna jest cz\u0119\u015bci\u0105 tak zwanych witamin rozpuszczalnych w wodzie. Nie s\u0105 one magazynowane w ciele i musz\u0105 by\u0107 regularnie spo\u017cywane w formie \u017cywno\u015bci lub suplement\u00f3w.<\/p>\n<h2 id=\"jaka-jest-rola-witaminy-b3\">Jaka jest rola witaminy B3?<\/h2>\n<p>Witamina B3 lub niacyna ma kluczowe znaczenie dla oddychania kom\u00f3rkowego, trawienia, ochrony sk\u00f3ry i kr\u0105\u017ceniu krwi. Odgrywa r\u00f3wnie\u017c podstawow\u0105 rol\u0119 w funkcjonowaniu uk\u0142adu nerwowego. Witamina B3 jest r\u00f3wnie\u017c nazywana witamin\u0105 PP (czynnikiem zapobiegaj\u0105cym pelagrze) dzi\u0119ki swojej roli w zapobieganiu pelagrze, znanej w historii \u015bwiata chorobie.<\/p>\n<h2 id=\"jakie-pokarmy-sa-bogate-w-witamine-b3\">Jakie pokarmy s\u0105 bogate w witamin\u0119 B3?<\/h2>\n<p>Witamina B3, czy te\u017c niacyna, znajduje si\u0119 w bia\u0142ym mi\u0119sie, szpinaku, orzeszkach ziemnych, wo\u0142owinie, w\u0105tr\u00f3bce, dro\u017cd\u017cach, a tak\u017ce w mi\u0119sie niekt\u00f3rych ryb, takich jak \u0142oso\u015b, miecznik i tu\u0144czyk.<\/p>\n<h2 id=\"jakie-jest-dzienne-zapotrzebowanie-na-witamine-b3\">Jakie jest dzienne zapotrzebowanie na witamin\u0119 B3?<\/h2>\n<p>Dzienne zapotrzebowanie na witamin\u0119 B3 lub niacyn\u0119 jest r\u00f3\u017cne, w zale\u017cno\u015bci od p\u0142ci. U kobiet zaleca si\u0119 dawk\u0119 14 mg \/ g, natomiast u m\u0119\u017cczyzn \u2013 18 mg \/ g.<\/p>\n<h2 id=\"niedobor-witaminy-b3\">Niedob\u00f3r witaminy B3<\/h2>\n<p>Niedob\u00f3r witaminy B3 mo\u017ce powodowa\u0107 wiele r\u00f3\u017cnych objaw\u00f3w, od b\u00f3lu g\u0142owy, nudno\u015bci i dra\u017cliwo\u015bci, do utraty napi\u0119cia mi\u0119\u015bniowego i problem\u00f3w z trawieniem.<\/p>\n<h2 id=\"nadmierne-spozycie-witaminy-b3\">Nadmierne spo\u017cycie witaminy B3<\/h2>\n<p>Nadmierne spo\u017cycie witaminy B3 mo\u017ce powodowa\u0107 problemy, kt\u00f3re mog\u0105 objawia\u0107 si\u0119 takimi symptomami jak \u015bwi\u0105d, nudno\u015bci, b\u00f3l g\u0142owy, biegunka, zaczerwienie i b\u00f3l g\u00f3rnej cz\u0119\u015bci brzucha.<\/p>\n<h2 id=\"kiedy-nalezy-zazywac-witamine-b3\">Kiedy nale\u017cy za\u017cywa\u0107 witamin\u0119 B3?<\/h2>\n<p>Og\u00f3lnie rzecz bior\u0105c, osoba zdrowa, kt\u00f3ra przestrzega dobrze zbilansowanej diety, nie musi przyjmowa\u0107 suplement\u00f3w witaminy B3. Istniej\u0105 jednak przypadki, w kt\u00f3rych wymagana jest suplementacja, na przyk\u0142ad dla os\u00f3b w podesz\u0142ym wieku, os\u00f3b wykonuj\u0105cych ci\u0119\u017ck\u0105 prac\u0119 fizyczn\u0105, os\u00f3b uprawiaj\u0105cych sport na profesjonalnym poziomie, os\u00f3b nadu\u017cywaj\u0105cych alkoholu i narkotyk\u00f3w oraz os\u00f3b, kt\u00f3re dozna\u0142y poparze\u0144 ca\u0142ego cia\u0142a.<\/p>\n","protected":false},"featured_media":0,"parent":0,"template":"","Example":[],"class_list":["post-82592","enciclopedia","type-enciclopedia","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Witamina B3 (niacyna) - Humanitas.net<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Witamina B3 (niacyna) - Humanitas.net\" \/>\n<meta property=\"og:description\" content=\"Czym jest witamina B3? 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