Yini ku-Vitamin B6? Izinzuzo ze-Vitamin B6

I-Vitamin B6 iyivithamini evela eqenjini lamavithamini B, ebizwa nangokuthi i-pyridoxine. Umzimba wethu usebenzisa lokhu ukwenza imisebenzi ehlukahlukene. i-vitamin encibilikayo emanziniidinga. Izinzuzo ze-Vitamin B6 zihlanganisa ukuvikela isimiso sezinzwa kanye namasosha omzimba. Isebenza ngokusiza ukusabela kwamakhemikhali ohlelweni lokuzivikela komzimba ukwenza umsebenzi walo ngendlela enempilo. Yini etholakala ku-vitamin B6? I-Vitamin B6 itholakala enyameni nasezinhlanzini, imifino efana nezaqathi, i-broccoli namazambane, ubhanana, i-legumes namantongomane.

Namuhla, ngenxa yokwanda kokudla okupakishiwe, indlela yokudla isishintshile. Ngenxa yalesi sizathu, asikwazanga ukuthola amavithamini namaminerali anele. Umzimba wethu udinga amavithamini ukuze usebenze kahle. Ungaqagela ukuthi la mavithamini sizowathola ekudleni esikudlayo.

Elinye lamavithamini esiwadingayo uvithamini B6. Ngenxa yalesi sizathu, kufanele sazi konke mayelana nale vitamin kuze kufike emininingwaneni yokugcina. “Ziyini izinzuzo ze-vitamin B6? "Isiza ngani i-vitamin B6?" njengokuthi… Okokuqala, “Iyini i-vitamin B6, yenzani emzimbeni?” Ake siqale ngezimpendulo zemibuzo yakho.

Iyini i-Vitamin B6?

I-Vitamin B6 ibalulekile kumaprotheni, amafutha kanye ne-carbohydrate metabolism, ukwakhiwa kwamangqamuzana abomvu egazi kanye nama-neurotransmitters. Umzimba wethu awukwazi ukukhiqiza uvithamini B6. Yingakho sidinga ukukuthola ekudleni. Ukusetshenziswa kwezithasiselo nakho kuyinketho kulabo abangakwazi ukuthola imisoco eyanele.

Nakuba abantu abaningi bethola okwanele ekudleni, abanye abantu basengozini yokushoda. Ukuthola i-vitamin B6 eyanele kubalulekile empilweni yonke. Ize ivimbele futhi yelaphe izifo ezingelapheki.

Izinzuzo ze-Vitamin B6

• Ithuthukisa imizwa.
• Idlala indima ekwehliseni izinga eliphezulu legazi le-amino acid homocysteine, eliye laxhunyaniswa nokucindezeleka nezinye izinkinga zengqondo.
• Ngokuthuthukisa impilo yobuchopho Isifo i-Alzheimer's kunciphisa ingozi.
• Ivimbela i-anemia ngokusiza ukukhiqizwa kwe-hemoglobin.
• Ukukhathazeka, ukucindezeleka Isetshenziselwa ukwelapha izimpawu ze-premenstrual syndrome (PMS) njengokucasuka nokucasuka. Ngoba idlala indima ekukhiqizweni kwama-neurotransmitters alawula imizwa.
• ngesikhathi sokukhulelwa isicanucanu futhi isetshenziselwa ukwelapha ukuhlanza.
• Ivimbela ukuvaleka kwemithambo yegazi, inciphisa ingozi yesifo senhliziyo. Abantu abanamazinga aphansi e-vitamin B6 egazini cishe cishe kabili amathuba okuba nesifo senhliziyo kunalabo abanamazinga aphezulu e-B6.
• Ukuthola uvithamini B6 owanele kunciphisa ingozi yokuba nezinhlobo ezithile zomdlavuza. Lokhu kungenxa yekhono layo lokulwa nokuvuvukala okungapheli.
• Isebenza ngempumelelo ekuvimbeleni izifo zamehlo. Ikakhulukazi ezithinta asebekhulile i-macular degeneration (AMD) kuvimbela uhlobo lokulahlekelwa umbono.
• Kuyasiza ukunciphisa izimpawu ezihambisana nesifo samathambo.

Yini ku-Vitamin B6?

I-Vitamin B6 ibalulekile ekusebenzeni okujwayelekile kwezinzwa, ukukhula kobuchopho, ukukhiqizwa kwamasosha omzimba kanye ne-hemoglobin. Le vithamini, ebizwa nge-pyridoxine, ayincibiliki emanzini futhi ayikhiqizwa emzimbeni. Ngakho-ke, kufanele kutholakale ekudleni. Kulungile "Ikuphi ukudla okutholakala kuvithamini B6?

Ukudla okuqukethe i-vitamin B6, okudingekayo ekuvimbeleni ukuntula kwe-vitamin B6 futhi umzimba ugcine imisebenzi yawo ngendlela enempilo, imi kanje;

• inyama

Inani elidingekayo likavithamini B6 cishe kuzo zonke izinhlobo zenyama iyatholakala. Izinkukhu, njenge-turkey nenkukhu, ziyinyama enovithamini B6 kakhulu.

• Pisces

I-Vitamin B6, i-tuna, i-trout, uhlobo lwenhlanziItholakala ezinhlanzini ezifana ne-halibut.

• imifino

Imifino eminingi iqukethe inani elikhulu levithamini B6. Ezinabantu abaningi kakhulu isipinashi, upelepele obomvu, uphizi, broccoli, i-asparagus, amazambane kanye netheniphu.

• Izithelo

ubhananaiyisibonelo esihle kakhulu sezithelo ezinovithamini B6.

• Imbewu namantongomane

Imbewu namantongomane ayimithombo enomsoco kavithamini B6. Ama-cashews, ama-hazelnuts, ama-pistachio namantongomane ayimithombo kavithamini B6.

• Amakhambi omile nezinongo

Amakhambi ahlukahlukene omisiwe nezinongo nawo anothe ngovithamini B6. I-garlic omisiwe, i-tarragon, amantongomane, i-basil, amantongomane omisiwe, turmeric, rosemary, dill, bay leaf, anyanisi kanye i-thyme Ziyimithombo yezitshalo kavithamini B6.

• Ukudla okusanhlamvu

Irayisi eluhlaza, i-bran kakolweni nezinye izinhlamvu ziphakathi kwemithombo ebaluleke kakhulu yezakhi eziningi ezibalulekile, njenge-vitamin B6.

• ugaye

Ubhontshisi wezinso, ubhontshisi wesoya, uphizi kanye nodali yimifino enovithamini B6.

• Ama-Molasses

I-Molasses inikeza cishe u-100 mg wevithamini B0,67 ngamagremu angu-6, kanye namavithamini namaminerali amaningi abalulekile.

• Isibindi

njengesibindi inyama yesithoIwumthombo obalulekile wevithamini B6. Kodwa-ke, ukusetshenziswa kwesibindi kufanele kuncishiswe njengoba kuphezulu nezinga le-cholesterol.

Kuyini Ukuntuleka kwe-Vitamin B6?

Abantu abaningi bathola okwanele Kudingeka i-vitamin B6. Kodwa uma amanye amavithamini B-eziyinkimbinkimbi, njengovithamini B9 no-B12, entula, uvithamini B6 angase ashodeke. Izimpawu zokushoda kwevithamini B6 zifaka ama-scaly rashes esikhumbeni, ukuquleka, imifantu ekhoneni lomlomo, ulimi lube bomvu, nokuluma ezandleni nasezinyaweni. 

Ukushoda kuvame kakhulu esibindini, ezinso, ezifweni zokugaya ukudla noma ezivikela umzimba kumasosha omzimba, kanye nakubantu ababhemayo, abantu abakhuluphele, izidakwa, nabesifazane abakhulelwe.

Yini Ebangela Ukuntuleka Kwe-Vitamin B6?

I-Vitamin B6 itholakala ekudleni okuningi. Kodwa ukuntuleka kwevithamini B6 kungenzeka uma abantu bengawumunyi kahle. Ukuntuleka ngokuvamile kubangelwa:

• Ukuphazamiseka kokumuncwa kokudla (i-malabsorption disorders)
• Ukusetshenziswa kotshwala
• Ukulahlekelwa ngokweqile kwe-vitamin B6 ngesikhathi se-hemodialysis
• Ukusetshenziswa kwezidakamizwa eziqeda i-vitamin B6 egcinwe emzimbeni

Le mithi ihlanganisa imithi elwa nokuthunjwa, i-antibiotic isoniazid (esetshenziselwa ukwelapha isifo sofuba), i-hydralazine (esetshenziselwa ukwelapha umfutho wegazi ophakeme), i-corticosteroids, ne-penicillamine (esetshenziselwa ukwelapha izifo ezinjenge-rheumatoid arthritis nesifo sikaWilson).

Izimpawu zokushoda kwe-Vitamin B6

• Enye yezimpawu zokushoda kwe-vitamin B6 i-seborrheic dermatitis Kuwukuqubuka okubomvu, okulumayo okubizwa ngokuthi Ukuqubuka kungase kuvele ekhanda, ebusweni, entanyeni nasesifubeni.
• Ibanga izindebe eziqhekekile.
• Uma kwenzeka ukuntuleka kwevithamini B6, ulimi luyavuvukala, umphimbo uyavuvukala noma ube bomvu. Lokhu kubizwa ngokuthi i-glossitis. Okunye ukuntuleka komsoco, okufana namavithamini B9 no-B12, nakho kungabangela lesi simo.
• Umphumela ongemuhle emoyeni ungenye yezimpawu zokushoda kwevithamini B6. Kubangela ukucindezeleka, ukukhathazeka, ukucasuka kanye nemizwa yobuhlungu.
• Ukuntula kuholela ekubeni buthaka kwamasosha omzimba. Ngoba ukukhiqizwa kwamasosha omzimba adingekayo ukulwa nezifo kuyehla.
• Ukuntuleka kwevithamini B6 kungakwenza uzizwe ukhathele ngendlela engavamile futhi uvilapha.
• Kungabangela ukulimala kwezinzwa okubizwa ngokuthi i-peripheral neuropathy. Ngenxa yalokhu ukuluma ezandleni nasezinyaweni kuzwakala.
• Uma kwenzeka ukuntula, izimpawu ezinjengokuquleka, ukugoqa kwemisipha, ukugoqa amehlo kungase kubonakale.

Izifo Ezibonwa Ekuntulekeni Kwe-Vitamin B6

Izifo ezingase zenzeke ngenxa yokuntuleka kwe-vitamin B6 zihlanganisa:

• I-peripheral neuropathy
• anaemia
• ukuquleka
• Ukucindezeleka
• ukufiphala komqondo
• Ukuncipha kwamasosha omzimba
• i-seborrheic dermatitis
• Ukuvuvukala kolimi (glossitis)
• Ukuvuvukala kanye nokuqhekeka kwezindebe ezaziwa ngokuthi i-cheilosis

Ungakulungisa kanjani ukuntula kwe-Vitamin B6?

Ukuntula kulungiswa ngokudla ukudla okunothe ngale vithamini. Ukwengezwa kwe-Vitamin B6 nakho kungasetshenziswa ukunxephezela ukuntula kwe-vitamin B6. Kodwa ngincoma ukuthi ungayisebenzisi ngaphandle kweseluleko sikadokotela. Ngoba umthamo omningi ungabangela imiphumela emibi engadingeki.

Ingakanani I-Vitamin B6 Okufanele Uyithathe?

I-Vitamin B6 ingatholakala ekudleni nasezithasiselweni. Isidingo sansuku zonke sikavithamini B6 ngu-19-1.3 mg kubantu abadala abangaphezu kweminyaka engu-1.7 ubudala. Abantu abadala abanempilo bangathola leli nani ngokudla okunomsoco okuhlanganisa ukudla okunothe ngovithamini B6.

Ukweqisa kwe-Vitamin B6

Ukweqisa kukavithamini B6, okubuye kubizwe ngokuthi ubuthi bevithamini B6 noma ubuthi bevithamini B6, kubangelwa ukuthatha imithamo ephezulu yezithako ze-B6.

Ukuthatha imithamo ephezulu kakhulu kavithamini B6 kungalimaza izinzwa (okuthiwa i-neuropathy), kubangele ubuhlungu nokuba ndikindiki ezinyaweni nasemilenzeni. Abantu bangase bangakwazi ukusho ukuthi zikuphi izingalo nemilenze yabo (umqondo wokuma) futhi bangakwazi ukuzwa ukudlidliza. Ngale ndlela kuba nzima ukuhamba.

Ukwelashwa kwe-vitamin B6 ngokweqile kuwukuyeka ukudla izithasiselo ze-vitamin B6. Izimpawu zokweqisa zilulama kancane. Umuntu obhekene nalesi simo angase abe nobunzima bokuhamba isikhashana.

Vitamin B6 Ukulimala

Ukulimala kwe-Vitamin B6 akwenzeki ngenani elithathwe ekudleni. ukuthola i-vitamin B6 eningi ezithanjeni, kungabangela imiphumela emibi emibi.

Ukusebenzisa i-vitamin B6 eningi kungabangela ukulimala kwezinzwa, ubuhlungu noma ukuba ndikindiki ezandleni nasezinyaweni. Eminye yale miphumela emibi iye yabhalwa ngemva kokuthatha i-100-300 mg kavithamini B6 ngosuku. Ngenxa yalezi zizathu, umkhawulo ophezulu obekezeleleka we-vitamin B6 kubantu abadala ngu-100 mg.

Izithenjwa: 1, 2, 3