Yintoni ekwiVithamin B6? IiNzuzo ze-Vitamin B6

I-Vitamin B6 yivithamin evela kwiqela levithamini B, ekwabizwa ngokuba yi-pyridoxine. Umzimba wethu usebenzisa oku ukwenza imisebenzi eyahlukeneyo. ivithamini enyibilikayo emanziniiyafuneka. Iinzuzo ze-Vitamin B6 ziquka ukukhusela i-nervous kunye ne-immune system. Isebenza ngokunceda ukuphendula kweekhemikhali kwi-immune system ukwenza umsebenzi wayo ngendlela enempilo. Yintoni kwi-vitamin B6? I-Vitamin B6 ifumaneka kwinyama kunye nentlanzi, imifuno efana ne-karoti, i-broccoli kunye namazambane, iibhanana, i-legumes kunye namantongomane.

Namhlanje, ngenxa yokwanda kokutya okupakishweyo, indlela yokutya itshintshile. Ngenxa yesi sizathu, asikwazanga ukufumana ngokwaneleyo ezinye iivithamini kunye neeminerali. Umzimba wethu ufuna iivithamini ukuze usebenze ngokufanelekileyo. Unokuqikelela ukuba siya kufumana ezi vitamin kukutya esikutyayo.

Enye yeevithamini esizidingayo yi-vitamin B6. Ngenxa yesi sizathu, kufuneka sazi yonke into malunga nale vitamin ukuya kwiinkcukacha zokugqibela. "Ziziphi iingenelo ze-vitamin B6? "Ilungele ntoni i-vitamin B6?" Okokuqala, "Yintoni ivithamin B6, yenza ntoni emzimbeni?" Masiqale ngeempendulo zemibuzo yakho.

Yintoni i-Vitamin B6?

I-Vitamin B6 ibalulekile kwiprotheni, i-fat kunye ne-carbohydrate metabolism, ukudala iiseli ezibomvu zegazi kunye ne-neurotransmitters. Umzimba wethu awukwazi ukuvelisa i-vitamin B6. Yiyo loo nto kufuneka siyifumane ekutyeni. Ukusetyenziswa kwezongezelelo kukwalukhetho kwabo bangenako ukufumana izondlo ezaneleyo.

Nangona uninzi lwabantu lufumana okwaneleyo ekutyeni, abanye abantu basengozini yokunqongophala. Ukufumana i-vitamin B6 eyaneleyo ibalulekile kwimpilo yonke. Ide ithintele kwaye inyange izifo ezingapheliyo.

IiNzuzo zeVitamin B6

• Iphucula imo.
• Idlala indima ekunciphiseni amanqanaba aphezulu egazi le-amino acid homocysteine, edibene nokudakumba kunye nezinye iingxaki zengqondo.
• Ngokuphucula impilo yengqondo Isifo sika-Alzheimer kunciphisa umngcipheko.
• Ikhusela i-anemia ngokunceda ukuveliswa kwe-hemoglobin.
• Ukuxhalaba, ukudakumba Isetyenziselwa ukuphatha iimpawu ze-premenstrual syndrome (PMS) ezifana nokucaphuka kunye nokucaphuka. Ngenxa yokuba idlala indima kwimveliso ye-neurotransmitters elawula isimo sengqondo.
• ngexesha lokukhulelwa isicaphucaphu kwaye isetyenziselwa ukunyanga ukugabha.
• Ikhusela ukuvala i-artery, ukunciphisa umngcipheko wesifo senhliziyo. Abantu abanamaqondo aphantsi egazi le-vitamin B6 baphantse baphindaphindeka kabini amathuba okuba nesifo sentliziyo kunabo banamazinga aphezulu e-B6.
• Ukufumana ivithamin B6 eyaneleyo kunciphisa umngcipheko wokuba neentlobo ezithile zomhlaza. Oku kubangelwa ukukwazi ukulwa nokuvuvukala okungapheliyo.
• Isebenza kakuhle ekuthinteleni izifo zamehlo. Ingakumbi echaphazela abantu abadala ukwehla kwe-macular (AMD) kuthintela uhlobo lokulahleka kombono.
• Inceda ukunciphisa iimpawu ezinxulumene ne-rheumatoid arthritis.

Yintoni ekwiVithamin B6?

I-Vitamin B6 ibalulekile kumsebenzi oqhelekileyo we-nerve, ukuphuhliswa kwengqondo, ukuveliswa kwee-antibodies kunye ne-hemoglobin. Le vithamin, ebizwa ngokuba yipyridoxine, ayinyibiliki emanzini kwaye ayiveliswa emzimbeni. Ngoko ke, kufuneka ifunyenwe ekutyeni. Kulungile "Kokuphi ukutya efumaneka kwivithamin B6?

Ukutya okuqukethe i-vitamin B6, eyimfuneko ekuthinteleni ukungabikho kwe-vitamin B6 kunye nomzimba ukugcina imisebenzi yawo ngendlela enempilo, zilandelayo;

• inyama

Isixa esiyimfuneko sevithamin B6 phantse kuzo zonke iintlobo zenyama ifunyenwe. Iinkukhu, ezifana ne-turkey kunye nenkukhu, zezona nyama zine-vitamin B6 eninzi.

• Pisces

Ivithamin B6, ityhuna, intlanzi intlanzi. islamoniIfumaneka kwiintlanzi ezifana ne-halibut.

• Imifuno

Uninzi lwemifuno luqulethe inani elikhulu levithamini B6. Ezona zixinene kakhulu sisipinatshi, ipepile ebomvu, ii-ertyisi, ibrokholi, i-asparagus, amazambane kunye netheniphu.

• Iziqhamo

bananasngumzekelo omhle weziqhamo ezityebileyo kwi-vitamin B6.

• Imbewu kunye namandongomane

Imbewu kunye namandongomane yimithombo enezondlo zevithamin B6. Iicashews, ihazelnuts, ipistachios kunye namandongomane yimithombo yevithamin B6.

• Imifuno eyomileyo kunye neziqholo

Iintlobo ezahlukeneyo zezityalo ezomileyo kunye neziqholo nazo zizityebi kwi-vitamin B6. I-garlic eyomileyo, i-tarragon, i-peanuts, i-basil, i-peanuts eyomileyo, I-turmeric, rosemary, dill, bay leaf, itswele kunye thyme Ziyimithombo yezityalo ye-vitamin B6.

• Ukutya kwe-wholegrain

Irayisi ekrwada, ingqolowa yengqolowa kunye nezinye iinkozo ziphakathi kweyona mithombo ixabisekileyo yezondlo ezininzi ezibalulekileyo, njengevithamin B6.

• Iimbotyi

Iimbotyi zezintso, iimbotyi zesoya, ii-ertyisi kunye neelentile ziimbotyi ezinevithamin B6.

• Iimolasi zomdiliya

I-Molasses inikeza malunga ne-100 mg ye-vitamin B0,67 nge-6 grams, kunye neevithamini ezininzi ezibalulekileyo kunye neemaminerali.

• Isibindi

njengesibindi inyama yamalunguNgumthombo obalulekileyo we-vitamin B6. Nangona kunjalo, ukusetyenziswa kwesibindi kufuneka kuncitshiswe njengoko kuphezulu kwinqanaba le-cholesterol.

Yintoni ukunqongophala kweVitamin B6?

Abantu abaninzi bafumana okwaneleyo Kuthatha i-vitamin B6. Kodwa ukuba ezinye iivithamini ze-B, ezifana ne-vitamin B9 kunye ne-B12, zinqongophele, i-vitamin B6 isenokunqongophala. Iimpawu zokunqongophala kwe-vitamin B6 ziquka i-scaly rashes esikhumbeni, ukuxhuzula, iintanda kwikona yomlomo, ukubomvu kolwimi, kunye nokuvakala kwezandla kunye neenyawo. 

Ukunqongophala kuxhaphake kakhulu kwisibindi, izintso, izifo zokugaya okanye izifo ezizimele, kunye nabantu abatshayayo, abantu abatyebileyo, abanxilisayo, kunye nabasetyhini abakhulelweyo.

Yintoni Ebangela Ukunqongophala kweVitamin B6?

I-Vitamin B6 ifumaneka kuninzi lokutya. Kodwa ukunqongophala kwevithamin B6 kunokwenzeka ukuba abantu abayifunxi kakuhle. Ukunqongophala kudla ngokubangelwa:

• Ukonakaliswa kokufunxwa kokutya (iingxaki ze-malabsorption)
• Ukusetyenziswa kotywala
• Ukulahlekelwa ngokugqithisileyo kwe-vitamin B6 ngexesha le-hemodialysis
• Ukusetyenziswa kweziyobisi eziphelisa ivithamin B6 egcinwe emzimbeni

La mayeza aquka amayeza okulwa nokuxhatshazwa, i-antibiotic isoniazid (esetyenziselwa ukunyanga isifo sofuba), i-hydralazine (esetyenziselwa ukunyanga uxinzelelo lwegazi oluphezulu), i-corticosteroids, kunye ne-penicillamine (esetyenziselwa ukuphatha izifo ezifana ne-rheumatoid arthritis kunye nesifo sikaWilson).

Iimpawu zokunqongophala kwe-Vitamin B6

• Enye yeempawu zokunqongophala kwe-vitamin B6 seborrheic dermatitis Yirhashalala ebomvu, erhawuzelelwa ebizwa ngokuba yirhashalala Irhashalala inokuvela entloko, ebusweni, entanyeni nasesifubeni.
• Ibangela ukuchacha kwemilebe.
• Kwimeko yokusilela kwe-vitamin B6, ulwimi luvutha, umqala uyavutha okanye ubomvu. Oku kubizwa ngokuba yiglossitis. Okunye ukunqongophala kwezondlo, ezifana ne-vitamin B9 kunye ne-B12, nazo zingabangela le meko.
• Umphumo ongalunganga kwimvakalelo yenye yeempawu zokunqongophala kwe-vitamin B6. Ibangela ukudakumba, ukuxhalaba, ukucaphuka kunye neemvakalelo zentlungu.
• Ukunqongophala kukhokelela ekubeni buthathaka kwamajoni omzimba. Ngenxa yokuba ukuveliswa kwezilwa-buhlungu eziyimfuneko ukulwa nosulelo kuncipha.
• Ukunqongophala kwevithamin B6 kunokubangela ukuba uzive udiniwe ngokungaqhelekanga kwaye udangele.
• Inokubangela umonakalo wemithambo-luvo ebizwa ngokuba yi-peripheral neuropathy. Ngenxa yoku ukuntyiloza ezandleni nasezinyaweni iyavakala.
• Kwimeko yokusilela, iimpawu ezinjengokuxhuzula, i-muscle spasms, amehlo aqengqelekayo anokubonwa.

Izifo ezibonwa kwi-Vitamin B6 yokunqongophala

Izifo ezinokuthi zenzeke ngenxa yokunqongophala kwe-vitamin B6 ziquka:

• i-peripheral neuropathy
• anaemia
• ukuxhuzula
• Uxinzelelo
• ukuphazamiseka kwengqondo
• Ukuncipha kwamajoni omzimba
• seborrheic dermatitis
• Ukudumba kolwimi (glossitis)
• Ukudumba kunye nokuqhekeka kwemilebe eyaziwa ngokuba yi-cheilosis

Ukulungisa njani ukunqongophala kweVithamin B6?

Ukunqongophala kulungiswa ngokutya ukutya okucebileyo kule vitamin. I-Vitamin B6 supplementation ingasetyenziselwa ukubuyisela ukungabikho kwe-vitamin B6. Kodwa ndincoma ukuba ungayisebenzisi ngaphandle kweengcebiso zogqirha. Ngenxa yokuba idosi eninzi inokubangela iziphumo ebezingalindelekanga ezingafunekiyo.

Ingakanani iVithamin B6 onokuthi uyithathe?

I-Vitamin B6 inokufumaneka ekutyeni kunye nezongezelelo. Imfuno yemihla ngemihla ye-vitamin B6 yi-19-1.3 mg kubantu abadala abangaphezu kweminyaka eyi-1.7 ubudala. Abantu abadala abasempilweni banokufumana esi sixa ngokutya okunesondlo okuquka ukutya okunovithamin B6.

Vitamin B6 Ukugqithisa

Ukugqithiswa kwe-vitamin B6, ebizwa ngokuba yi-vitamin B6 ubutyhefu okanye i-vitamin B6 yetyhefu, ibangelwa ukuthatha iidosi eziphezulu zezongezelelo ze-B6.

Ukuthatha iidosi eziphezulu kakhulu ze-vitamin B6 kunokonakalisa imithambo-luvo (ebizwa ngokuba yi-neuropathy), kubangela intlungu kunye nokuba ndindisholo ezinyaweni nasemilenzeni. Abantu basenokungakwazi ukuxela ukuba ziphi na iingalo nemilenze yabo (indawo yokuma) kwaye bangakwazi ukuva ukungcangcazela. Ngale ndlela kuba nzima ukuhamba.

Unyango lokugqithiswa kwe-vitamin B6 kukuyeka ukuthatha izongezo ze-vitamin B6. Iimpawu zokugqithisa ziphilisa ngokukhawuleza. Umntu ojongene nale meko unokuba nobunzima bokuhamba ixeshana.

Vitamin B6 Umonakalo

Umonakalo we-Vitamin B6 awenzeki kunye nemali ethathwe ekudleni. ukufumana ivithamin B6 eninzi kakhulu kwizongezo, kunokubangela iziphumo ebezingalindelekanga ezibi.

Ukusebenzisa i-vitamin B6 eninzi kunokubangela umonakalo we-nerve, intlungu okanye ukuphazamiseka kwezandla kunye neenyawo. Eminye yale miphumo emibi ibhalwe emva kokuthatha i-100-300 mg ye-vitamin B6 ngosuku. Ngenxa yezi zizathu, umda ophezulu onyamezelekayo we-vitamin B6 kubantu abadala ngu-100 mg.

Umthombo: 1, 2, 3