Kodi Vitamini B6 Ndi Chiyani? Ubwino wa Vitamini B6

Vitamini B6 ndi vitamini wochokera ku gulu la mavitamini a B, omwe amatchedwanso pyridoxine. Thupi lathu limagwiritsa ntchito izi pochita ntchito zosiyanasiyana. madzi sungunuka vitaminizimafunika. Ubwino wa Vitamini B6 umaphatikizapo kuteteza chitetezo chamthupi ndi chitetezo chamthupi. Zimagwira ntchito pothandizira machitidwe a mankhwala mu chitetezo cha mthupi kuti agwire ntchito yake moyenera. Kodi vitamini B6 ndi chiyani? Vitamini B6 imapezeka mu nyama ndi nsomba, masamba monga kaloti, broccoli ndi mbatata, nthochi, nyemba ndi mtedza.

Masiku ano, chifukwa cha kuchuluka kwa zakudya zomwe zili m'matumba, njira yodyera yasintha. Pachifukwa ichi, sitingathe kupeza mavitamini ndi mchere okwanira. Thupi lathu limafunikira mavitamini kuti ligwire ntchito moyenera. Mutha kuganiza kuti tidzalandira mavitaminiwa kuchokera ku chakudya chomwe timadya.

Imodzi mwa mavitamini omwe timafunikira ndi vitamini B6. Pachifukwa ichi, tiyenera kudziwa zonse za vitamini iyi mpaka mwatsatanetsatane. "Kodi mapindu a vitamini B6 ndi ati? "Kodi vitamini B6 ndi yabwino kwa chiyani?" monga… Choyamba, “Kodi vitamini B6 ndi chiyani, imachita chiyani m’thupi?” Tiyeni tiyambe ndi mayankho a mafunso anu.

Vitamini B6 ndi chiyani?

Vitamini B6 ndiyofunikira pakupanga mapuloteni, mafuta ndi ma carbohydrate metabolism, kupanga maselo ofiira amagazi ndi ma neurotransmitters. Thupi lathu silingathe kupanga vitamini B6. Ndicho chifukwa chake tiyenera kuzipeza kuchokera ku chakudya. Kugwiritsa ntchito zowonjezera ndi njira kwa iwo omwe sangathe kupeza zakudya zokwanira.

Ngakhale kuti anthu ambiri amapeza chakudya chokwanira, anthu ena ali pachiwopsezo cha kupereŵera. Kupeza vitamini B6 wokwanira ndikofunikira pa thanzi lonse. Kumateteza ngakhale ndi kuchiza matenda aakulu.

Ubwino wa Vitamini B6

• Imawongolera malingaliro.
• Amathandizira kuchepetsa kuchuluka kwa magazi a amino acid homocysteine, omwe amalumikizidwa ndi kukhumudwa komanso mavuto ena amisala.
• Mwa kukonza thanzi laubongo Matenda a Alzheimer's amachepetsa chiopsezo.
• Zimalepheretsa kuchepa kwa magazi pothandizira kupanga hemoglobin.
• Nkhawa, kukhumudwa Amagwiritsidwa ntchito pochiza zizindikiro za premenstrual syndrome (PMS) monga kukwiya komanso kukwiya. Chifukwa imathandizira kupanga ma neurotransmitters omwe amayang'anira malingaliro.
• pa nthawi ya mimba nseru ndipo amagwiritsidwa ntchito pochiza kusanza.
• Zimalepheretsa kutsekeka kwa mitsempha, kuchepetsa chiopsezo cha matenda a mtima. Anthu omwe ali ndi magazi ochepa a vitamini B6 ali ndi mwayi wokhala ndi matenda a mtima pafupifupi kawiri kuposa omwe ali ndi B6 yapamwamba.
• Kupeza vitamini B6 wokwanira kumachepetsa chiopsezo chokhala ndi mitundu ina ya khansa. Izi ndichifukwa cha kuthekera kwake kulimbana ndi kutupa kosatha.
• Ndiwothandiza kupewa matenda a maso. Makamaka okhudza okalamba macular degeneration (AMD) kumalepheretsa mtundu wa kuwonongeka kwa masomphenya.
• Zimathandizira kuchepetsa zizindikiro zomwe zimagwirizanitsidwa ndi nyamakazi ya nyamakazi.

Kodi Vitamini B6 Ndi Chiyani?

Vitamini B6 ndiyofunikira pakugwira bwino ntchito kwa mitsempha, kukula kwa ubongo, kupanga ma antibodies ndi hemoglobin. Vitamini iyi, yotchedwa pyridoxine, imakhala yosungunuka m'madzi ndipo sipangidwa m'thupi. Choncho, ziyenera kupezedwa kuchokera ku chakudya. Chabwino "Ndi zakudya ziti zomwe vitamini B6 imapezeka?

Zakudya zomwe zili ndi vitamini B6, zomwe ndizofunikira kuti mupewe kuchepa kwa vitamini B6 komanso kuti thupi lizisunga ntchito zake moyenera, ndi izi;

• nyama

Kuchuluka kwa vitamini B6 mu pafupifupi mitundu yonse ya nyama chapezeka. Nkhuku, monga Turkey ndi nkhuku, ndizo nyama zomwe zili ndi vitamini B6 kwambiri.

• Pisces

Vitamini B6, tuna, trout, SalimoniAmapezeka mu nsomba monga halibut.

• masamba

Zamasamba zambiri zimakhala ndi vitamini B6 wambiri. Zomwe zimachulukira kwambiri ndi sipinachi, tsabola wofiira, nandolo, burokoli, katsitsumzukwa, mbatata ndi mpiru.

• Zipatso

nthochindiye chitsanzo chabwino kwambiri cha zipatso zokhala ndi vitamini B6.

• Mbewu ndi mtedza

Mbewu ndi mtedza ndizopatsa thanzi za vitamini B6. Cashews, hazelnuts, pistachios ndi mtedza ndi magwero a vitamini B6.

• Zouma zitsamba ndi zonunkhira

Zitsamba zosiyanasiyana zouma ndi zonunkhira zilinso ndi vitamini B6. Adyo wouma, tarragon, mtedza, basil, mtedza wouma, turmeric, rosemary, katsabola, Bay leaf, anyezi ndi thyme Ndiwo magwero a zomera a vitamini B6.

• Zakudya zopanda tirigu

Mpunga wosaphika, chimanga cha tirigu ndi mbewu zina zonse zili m'gulu la magwero amtengo wapatali a zakudya zambiri zofunika, monga vitamini B6.

• kugunda

Nyemba za impso, soya, nandolo ndi mphodza ndi nyemba zomwe zili ndi vitamini B6.

• Zolemba

Molasses amapereka pafupifupi 100 mg ya vitamini B0,67 pa magalamu 6, pamodzi ndi mavitamini ndi mchere wambiri.

• Chiwindi

ngati chiwindi nyama zamtunduNdi gwero lofunikira la vitamini B6. Komabe, kudya kwa chiwindi kuyenera kuchepetsedwa chifukwa kumakhalanso kolesterolini wambiri.

Kodi Kuperewera kwa Vitamini B6 ndi Chiyani?

Anthu ambiri amapeza zokwanira Zimatengera vitamini B6. Koma ngati mavitamini ena a B-complex, monga vitamini B9 ndi B12, alibe, vitamini B6 angakhalenso wopanda. Zizindikiro za kusowa kwa vitamini B6 ndi monga zotupa pakhungu, khunyu, ming'alu pakona ya mkamwa, lilime kukhala lofiira, komanso kumva kunjenjemera m'manja ndi kumapazi. 

Kuperewera kumakhala kofala kwambiri m'chiwindi, impso, matenda a m'mimba kapena autoimmune, komanso osuta, anthu onenepa, zidakwa, ndi amayi apakati.

Nchiyani Chimayambitsa Kusowa kwa Vitamini B6?

Vitamini B6 amapezeka muzakudya zambiri. Koma kusowa kwa vitamini B6 kumatha kuchitika ngati anthu sakuyamwa moyenera. Kuperewera nthawi zambiri kumachitika ndi:

• Kuwonongeka kwa mayamwidwe a chakudya (malabsorption disorders)
• Kumwa mowa
• Kutaya kwambiri kwa vitamini B6 pa hemodialysis
• Kugwiritsa ntchito mankhwala omwe amachepetsa vitamini B6 yosungidwa m'thupi

Mankhwalawa akuphatikizapo mankhwala oletsa kugwidwa, antibiotic isoniazid (omwe amagwiritsidwa ntchito pochiza chifuwa chachikulu), hydralazine (omwe amagwiritsidwa ntchito pochiza kuthamanga kwa magazi), corticosteroids, ndi penicillamine (omwe amagwiritsidwa ntchito pochiza matenda monga nyamakazi ya nyamakazi ndi matenda a Wilson).

Zizindikiro za Kuperewera kwa Vitamini B6

• Chimodzi mwa zizindikiro za kusowa kwa vitamini B6 seborrheic dermatitis Ndi zotupa zofiira, zoyabwa zomwe zimatchedwa Ziphuphu zimatha kuwoneka pamutu, kumaso, khosi, ndi pachifuwa.
• Zimayambitsa milomo yothyoka.
• Pakakhala kuchepa kwa vitamini B6, lilime limatupa, pakhosi limatupa kapena kufiira. Izi zimatchedwa glossitis. Kuperewera kwa michere ina, monga mavitamini B9 ndi B12, kungayambitsenso vutoli.
• Kusokoneza maganizo ndi chimodzi mwa zizindikiro za kusowa kwa vitamini B6. Zimayambitsa kukhumudwa, nkhawa, kukwiya komanso kumva kuwawa.
• Kuperewera kumabweretsa kufooka kwa chitetezo chamthupi. Chifukwa kupanga ma antibodies ofunikira polimbana ndi matenda kumachepa.
• Kuperewera kwa vitamini B6 kumatha kukupangitsani kumva kutopa modabwitsa komanso ulesi.
• Zitha kuyambitsa kuwonongeka kwa mitsempha yotchedwa peripheral neuropathy. Chifukwa cha ichi kumva kulasalasa m'manja ndi kumapazi zimamva.
• Ngati akusowa, zizindikiro monga kukomoka, kupweteka kwa minofu, maso ozungulira amatha kuchitika.

Matenda Owoneka mu Kuperewera kwa Vitamini B6

Matenda omwe amatha kuchitika chifukwa cha kusowa kwa vitamini B6 ndi awa:

• peripheral neuropathy
• magazi m'thupi
• kukomoka
• Matenda okhumudwa
• kuwonongeka kwa chidziwitso
• Kufooka kwa chitetezo chamthupi
• seborrheic dermatitis
• Kutupa kwa lilime (glossitis)
• Kutupa ndi kusweka kwa milomo yotchedwa cheilosis

Kodi Mungakonze Bwanji Kusowa kwa Vitamini B6?

Kuperewera kumakonzedwa mwa kudya zakudya zokhala ndi vitamini iyi. Vitamini B6 supplementation itha kugwiritsidwanso ntchito kubweza kusowa kwa vitamini B6. Koma ndikupangira kuti musagwiritse ntchito popanda malangizo a dokotala. Chifukwa mlingo wochuluka ungayambitse zotsatira zosafunikira.

Kodi Mungatenge Vitamini B6 Wochuluka Bwanji?

Vitamini B6 imatha kupezeka muzakudya ndi zowonjezera. Chofunikira cha tsiku ndi tsiku cha vitamini B6 ndi 19-1.3 mg kwa akuluakulu opitilira zaka 1.7. Akuluakulu athanzi amatha kupeza izi kudzera muzakudya zopatsa thanzi zomwe zimaphatikizapo zakudya zokhala ndi vitamini B6.

Kuchuluka kwa Vitamini B6

Kuchuluka kwa vitamini B6, komwe kumatchedwanso kuti kawopsedwe ka vitamini B6 kapena poizoni wa vitamini B6, kumachitika chifukwa cha kumwa kwambiri kwa B6 zowonjezera.

Kutenga mlingo waukulu kwambiri wa vitamini B6 kumatha kuwononga minyewa (yotchedwa neuropathy), kuchititsa kupweteka ndi dzanzi m'mapazi ndi miyendo. Anthu sangathe kudziwa komwe kuli mikono ndi miyendo (kuzindikira malo) ndipo sangathe kumva kugwedezeka. Izi zimapangitsa kukhala kovuta kuyenda.

Kuchiza kwa vitamini B6 wowonjezera ndikusiya kudya zakudya zowonjezera za vitamini B6. Zizindikiro zochulukirapo zimachira pang'onopang'ono. Munthu amene ali ndi vutoli akhoza kuvutika kuyenda kwakanthawi.

Vitamini B6 Zowonongeka

Kuwonongeka kwa Vitamini B6 sikuchitika ndi kuchuluka komwe kumatengedwa kuchokera ku chakudya. kutenga vitamini B6 wochuluka kuchokera ku zowonjezera, zingayambitse zotsatira zoyipa.

Kugwiritsa ntchito kwambiri vitamini B6 kumatha kuwononga mitsempha, kupweteka kapena dzanzi m'manja ndi kumapazi. Zina mwazotsatirazi zidalembedwa mutamwa 100-300 mg wa vitamini B6 patsiku. Pazifukwa izi, malire apamwamba a vitamini B6 mwa akulu ndi 100 mg.

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