Chii chiri muVitamin B6? Vitamin B6 Benefits

Vitamin B6 ivhitamini kubva muboka reB vhitamini, inonziwo pyridoxine. Muviri wedu unoshandisa izvi kuita mabasa akasiyana-siyana. mvura soluble vhitaminizvinoda. Vitamin B6 inobatsira inosanganisira kuchengetedza tsinga uye immune system. Inoshanda nekubatsira maitiro emakemikari mune immune system kuita basa rayo nenzira ine hutano. Chii chiri mu vitamini B6? Vitamin B6 inowanikwa munyama nehove, miriwo yakadai semakarotsi, broccoli uye mbatatisi, mabhanana, legumes uye nzungu.

Nhasi, semugumisiro wekuwedzera kwezvokudya zvakaputirwa, nzira yekudya yakashanduka. Nokuda kwechikonzero ichi, hatikwanisi kuwana zvakakwana zvemavhitamini nemamineral. Muviri wedu unoda mavhitamini kuti ushande zvakanaka. Unogona kufungidzira kuti tichawana mavhitamini aya kubva pakudya kwatinodya.

Imwe yevhitamini yatinoda ivhitamini B6. Nechikonzero ichi, isu tinofanirwa kuziva zvese nezve vhitamini iyi kusvika kune yekupedzisira ruzivo. "Ndezvipi zvinobatsira zvevhitamini B6? "Vhitamini B6 yakanakira chii?" se… Chekutanga, "Chii chinonzi vhitamini B6, chinoitei mumuviri?" Ngatitange nemhinduro dzemibvunzo yako.

Chii chinonzi Vitamin B6?

Vitamin B6 yakakosha kuprotein, mafuta uye carbohydrate metabolism, kusikwa kwemasero matsvuku eropa uye neurotransmitters. Muviri wedu haugone kugadzira vhitamini B6. Ndiko kusaka tichida kuiwana kubva muchikafu. Iko kushandiswa kwezvinowedzera zvakare isarudzo kune avo vasingakwanisi kuwana zvakakwana zvekudya.

Kunyange zvazvo vanhu vakawanda vachiwana zvakakwana kubva muchikafu, vamwe vanhu vari panjodzi yekushomeka. Kuwana vhitamini B6 yakakwana kwakakosha kune hutano hwese. Inotodzivirira uye inorapa zvirwere zvisingaperi.

Vitamin B6 Benefits

• Inovandudza mafungiro.
• Inobata basa mukuderedza huwandu hweropa hweamino acid homocysteine, iyo yakabatanidzwa nekuora mwoyo uye mamwe matambudziko epfungwa.
• Nokuvandudza hutano hwehuropi Chirwere cheAlzheimer inoderedza njodzi.
• Inodzivirira anemia nekubatsira kugadzirwa kwehemoglobin.
• Kuzvidya mwoyo, kusuruvara Inoshandiswa kurapa zviratidzo zve premenstrual syndrome (PMS) zvakadai sekugumbuka uye kutsamwa. Nekuti inobata basa mukugadzirwa kwemaurotransmitters anodzora mafungiro.
• panguva yekuzvitakura kusvotwa uye inoshandiswa kurapa kurutsa.
• Inodzivirira kuvhara kwetsinga, kuderedza ngozi yechirwere chemoyo. Vanhu vane ropa rakaderera revhitamini B6 vane mukana wakapetwa kaviri wekuva nechirwere chemwoyo pane avo vane mazinga akakwirira eB6.
• Kuwana vhitamini B6 yakakwana kunoderedza njodzi yekuva nemamwe marudzi egomarara. Izvi zvinokonzerwa nekukwanisa kwayo kurwisa kuzvimba kusingaperi.
• Inoshanda mukudzivirira zvirwere zvemaziso. Kunyanya kubata vakwegura macular degeneration (AMD) inodzivirira rudzi rwekurasika kwekuona.
• Inobatsira kuderedza zviratidzo zvine chokuita nerheumatoid arthritis.

Chii chiri muVitamin B6?

Vhitamini B6 yakakosha kune yakajairika tsinga kushanda, kukura kwehuropi, kugadzirwa kwemasoja ekudzivirira chirwere uye hemoglobin. Iyi vhitamini, inonzi pyridoxine, inonyungudika mumvura uye haina kugadzirwa mumuviri. Naizvozvo, inofanira kuwanikwa kubva pakudya. Horaiti "Ndezvipi zvekudya zvinowanikwa vitamini B6?

Zvokudya zvine vhitamini B6, izvo zvinodiwa pakudzivirira kushaikwa kwevhitamini B6 uye kuti muviri uchengetedze mabasa ayo nenzira ine hutano, ndeaya anotevera;

• nyama

Inodiwa huwandu hwevhitamini B6 munenge marudzi ese enyama inowanikwa. Huku, senge turkey nehuku, ndidzo nyama dzine vhitamini B6 yakawanda.

• Pisces

Vitamin B6, tuna, trout, salmonInowanikwa muhove dzakadai se halibut.

• muriwo

Miriwo yakawanda ine vhitamini B6 yakawanda. Iwo ane density yakanyanya sipinachi, mhiripiri tsvuku, pizi, broccoli, asparagus, mbatatisi uye turnip.

• Zvibereko

mabhananandiyo muenzaniso wakanakisisa wezvibereko zvakapfuma mu vitamini B6.

• Mbeu nenzungu

Mbeu nenzungu zvinhu zvinovaka muviri zvevhitamini B6. Cashews, hazelnuts, pistachios uye nzungu ndiwo manyuko evhitamini B6.

• Dry herbs uye zvinonhuwira

Yakasiyana-siyana yakaomeswa herbs uye zvinonhuwira zvakare yakapfuma muvhitamini B6. Kariki yakaomeswa, tarragon, nzungu, basil, nzungu dzakaomeswa, turmeric, rosemary, dill, bay leaf, hanyanisi uye thyme Iwo matsime ezvirimwa zvevhitamini B6.

• Wholegrain foods

Mupunga mbishi, bran yegorosi nezvimwe zviyo zviri pakati pezvinonyanya kukosha zvezvakawanda zvakakosha zvekudya, sevhitamini B6.

• muriwo

itsvo bhinzi, soya bhinzi, chickpizi nenyemba inyemba ine vitamin B6.

• Molasses

Molasses inopa inenge 100 mg yevhitamini B0,67 pamagiramu zana, pamwe chete nemavhitamini akawanda anokosha nemaminerari.

• Chiropa

sechiropa nhengo dzenyamaIcho chinhu chakakosha chevhitamini B6. Nekudaro, kushandiswa kwechiropa kunofanirwa kuve kwakaganhurirwa sezvo zvakare yakakwira mucholesterol level.

Chii chinonzi Vitamin B6 Kushaya?

Vanhu vazhinji vanowana zvakakwana Zvinoda vitamini B6. Asi kana mamwe mavhitamini eB-complex, akadai sevhitamini B9 neB12, asina kukwana, vhitamini B6 inogonawo kushomeka. Zviratidzo zvekushaikwa kwevhitamini B6 zvinosanganisira makwasha paganda, pfari, makatsemuka pakona yemuromo, kutsvuka kwerurimi, uye kunzwa kurira kwemaoko netsoka. 

Kushaikwa kunowanzoonekwa muzvirwere zvechiropa, itsvo, kugaya kana autoimmune, pamwe nevanoputa, vanhu vakafutisa, zvidhakwa, uye vakadzi vane pamuviri.

Chii Chinokonzera Kushaikwa kweVitamin B6?

Vitamin B6 inowanikwa muzvikafu zvakawanda. Asi kushaya vhitamini B6 kunogona kuitika kana vanhu vakasaibata nemazvo. Kusakwana kunowanzo kukonzerwa ne:

• Kukanganiswa kwekudya kwekudya (malabsorption disorders)
• Kunwa doro
• Kurasikirwa kwakanyanya kwevhitamini B6 panguva yehemodialysis
• Kushandiswa kwemishonga inopedza vitamin B6 yakachengetwa mumuviri

Mishonga iyi inosanganisira anti-seizure mishonga, antibiotic isoniazid (inoshandiswa kurapa tibhii), hydralazine (inoshandiswa kurapa high blood pressure), corticosteroids, uye penicillamine (inoshandiswa kurapa zvirwere zvakadai serheumatoid arthritis uye Wilson's disease).

Vitamin B6 Kushaya Zviratidzo

• Chimwe chezviratidzo zvekushomeka kwevhitamini B6 seborrheic dermatitis Iro dzvuku, rinokwenya ranzi rinonzi Mapundu acho anogona kuoneka paganda remusoro, kumeso, mutsipa, nepachipfuva.
• Zvinokonzera miromo yakatsemuka.
• Muchiitiko chekushayikwa kwevhitamini B6, rurimi runoputika, huro inoputika kana kutsvuka. Izvi zvinonzi glossitis. Kumwe kushomeka kwechikafu, senge mavhitaminzi B9 neB12, kunogonawo kukonzera chirwere ichi.
• Negative mhedzisiro pamafungiro ndeimwe yezviratidzo zvekushomeka kwevhitamini B6. Zvinokonzera kuora mwoyo, kuzvidya mwoyo, kutsamwa uye manzwiro ekurwadziwa.
• Kushaikwa kunotungamirira mukuderera kwesimba rekudzivirira muviri. Nekuti kugadzirwa kwemasoja anodzivirira utachiona anodzikira.
• Kushaikwa kwevhitamini B6 kunogona kuita kuti unzwe wakaneta zvisina kujairika uye usimbe.
• Inogona kukonzera kukuvara kwetsinga inonzi peripheral neuropathy. Somugumisiro weizvi kurira mumaoko netsoka inonzwa.
• Muchiitiko chekushayikwa, zviratidzo zvakadai sekugwinha, mhasuru spasms, maziso anotenderedza anogona kuitika.

Zvirwere Zvinoonekwa muVitamin B6 Kushaya

Zvirwere zvinogona kuitika nekuda kwekushaikwa kwevhitamini B6 zvinosanganisira:

• peripheral neuropathy
• kupererwa neropa
• pfari
• Kushungurudzika
• kupera kwekuziva
• Kupera simba kwesimba rekudzivirira zvirwere
• seborrheic dermatitis
• Kuzvimba rurimi (glossitis)
• Kuzvimba nekutsemuka kwemiromo kunonzi cheilosis

Maitiro ekugadzirisa Vitamin B6 kushomeka?

Kushaya kunogadziriswa nekudya zvokudya zvakapfuma muvhitamini iyi. Vitamin B6 supplementation inogonawo kushandiswa kubhadhara vhitamini B6 kushomeka. Asi ini ndinokurudzira kuti usashandise pasina mazano echiremba. Nekuti yakawandisa dosage inogona kukonzera zvisingadiwe mhedzisiro.

Yakawanda Sei Vitamin B6 Yaunofanira Kutora?

Vhitamini B6 inogona kuwanikwa kubva mukudya nekuwedzera. Chinodiwa chezuva nezuva chevhitamini B6 ndeye 19-1.3 mg kune vakuru vanopfuura makore gumi nemapfumbamwe. Vakuru vane hutano vanogona kuwana huwandu uhu kuburikidza nekudya kwakakwana kunosanganisira chikafu chakapfuma muvhitamini B1.7.

Vitamin B6 Kuwedzera

Kuwandisa kwevhitamini B6, inonziwo vhitamini B6 huturu kana vhitamini B6 chepfu, inokonzerwa nekutora madosi makuru eB6 ekuwedzera.

Kutora vhitamini B6 yakakwira zvakanyanya kunogona kukuvadza tsinga (dzinonzi neuropathy), zvichikonzera marwadzo uye chiveve mutsoka nemakumbo. Vanhu vangasakwanisa kutaura kuti maoko nemakumbo ari papi (position sense) uye vangatadza kunzwa kudedera. Nenzira iyi zvinova zvakaoma kufamba.

Kurapa kwevhitamini B6 yakawandisa ndeyekurega kutora vhitamini B6 yekuwedzera. Zviratidzo zvekuwedzera zvinopora zvishoma nezvishoma. Munhu ari kusangana nechirwere ichi anogona kunetseka kufamba kwekanguva.

Vitamin B6 Kukuvadza

Vitamin B6 kukuvara hakuitike nehuwandu hunotorwa kubva pakudya. kuwana vhitamini B6 yakawandisa kubva kune zvinowedzera, zvinogona kukonzera migumisiro yakaipa.

Kushandisa vhitamini B6 yakawandisa kunogona kukonzera kukuvara kwetsinga, kurwadziwa kana kusanzwa kwemaoko netsoka. Mimwe yemhedzisiro iyi yakanyorwa mushure mekutora 100-300 mg yevhitamini B6 pazuva. Nezvikonzero izvi, muganho wepamusoro wevhitamini B6 muvakuru ndeye 100 mg.

Kwakabva: 1, 2, 3