Vitamini B6

Vitamini B6 ndi dzina limodzi la zinthu zitatu zomwe zimagwira ntchito: pyridoxine, pyridoxal ndi pyridoxamine. Kaŵirikaŵiri mumagulangidwe, amapezeka mwachangu mofanana ndi pyridoxine. Kuyambira nthawi yomwe idapezeka, B6 inkaonedwa kuti ndi yofunika kwambiri mu vitamini chathu. Tiyeni tiwone momwe vitamini B6 iliri othandizira ndi komwe angapeze.

Ubwino

Zimadziwika kuti vitamini B6 ndi yofunika kuti thupi liwonongeke. Chifukwa cha ubale uwu ndi mpweya. Si chinsinsi kuti mafuta amawotcha pamakhala mpweya wokhala ndi mpweya (ndipo o2 owonjezereka amatha). Zinyamuliro za mpweya mu thupi ndi erythrocytes, ndipo B6 imayang'anila mwachindunji kusamba kwawo. Kutsiliza: ndi kusowa kwa B6, kupanga kwa erythrocyte kumachepa, ndipo popanda iwo, njira yochepera imachepetsera kapena imasiya, chifukwa pali kusowa kwa mpweya.

B6 ndi vitamini B yofunikira kwambiri kwa omanga thupi. Vitamini B6 ndizofunikira pakugwirizanitsa thupi pazifukwa ziwiri:

1. Anthu opanga thupi amawononga kuchuluka kwa mapuloteni. Pamene zakudya zowonjezera zowonjezera zimafika, kwambiri B6 iyenera kuwonetsa mapuloteniwa ndikupanga amino acid. Ndi kusowa kwa pyridoxine, thupi limayamba kulichotsa m'matumbo ndi chiwindi (ndipo iyeyo amafunikira chiwindi).
2. Vitamini B6 amathandiza mwachindunji maonekedwe a minofu.

Vitamini B6 ndiyambiri ya ntchito ya chitetezo ndi kubwezeretsanso kwa ziphuphu. N'kofunikanso kuti kayendedwe kabwino ka ubongo ndi ubongo, chifukwa chimachepetsa hypoglycemia (shuga wotsika magazi) ndipo imaimika kupanga insulini. B6 imaphatikizidwa mu lipid kagayidwe kake, kayendetsedwe ka mafuta mu magazi, amalepheretsa kudwala matenda a atherosclerosis. Zimadziwikanso kuti vitamini B6 imapereka ubongo kwa ubongo kuti uwonjezere mphamvu zogwira ntchito, imathandizira kupirira. Ndicho chifukwa chake masewera ndi osasinthika.

Komanso pyridoxine ndi yofunikira pa ntchito ya mtima wathu. Zimayambitsa potaziyamu ndi sodium, mosemphana ndi zomwe zakudya za myosin zimafalikira, madzi amatha kulowa m'maselo, ndipo zimayenda.

Chimene chimafunika kuti vitamini B6, tatsimikiza kale, tsopano tiyang'ana malo ake.

Zamakono |

Vitamini B6 imapezeka mu zakudya zamasamba komanso zogulitsa. Chifukwa cha izi, kutsatira ndondomeko yoyenera, mungathe kudzipatsa mosavuta pyridoxine:

• mkungudza;
• zinamera tirigu;
• Mbeu za dzungu ndi mbewu za mpendadzuwa;
• chiwindi cha ng'ombe ndi nkhuku;
• masamba ndi masamba obiriwira;
• nthochi;
• mbatata;
• cod;
• sardine;
• nyemba;
• nkhuku nyama;
• makangaza.

Tiyeni tisamangoganizira zambiri zokhudza vitamini B6. Apa ndi chomwe chiri chonse chikuwonekera. Kwa munthu wamba, ndikwanira kuti tipeze chakudya, tiyeni tiyankhule za iwo omwe amafunikira mlingo wapamwamba.

Mtengo wa tsiku ndi tsiku

1. Akuluakulu - 2 mg.
2. Pa mimba ndi lactation - 5 mg.
3. Mutangoyamba kumene kusamba - 5 mg.

Ponena za olimbikitsa thupi, tanena kale, muyenera kutenganso zakudya zowonjezereka kwa anthu omwe amadya, chifukwa si chinsinsi chomwe ambiri amadya kusowa kwa vitamini. Kuonjezera apo, B6 amafunika ndi anthu panthawi yachisokonezo chakuthupi, komanso omwe akugwira ntchito mwakhama. Pyridoxine iyenera kutengedwa kwa okalamba ndi onse omwe akudwala matenda a mtima.

Zakudya za vitamini B6 zimafunika ndi onse amene amamwa mankhwala kuti amuthandize kuchotsa mankhwalawa: mankhwala ophera ma antibiotics kapena mankhwala oletsa kubereka.

Kuchulukitsa

Zotsatira zoyipa ndi kudya kwa vitamini B6 ndizosawerengeka kwambiri, chifukwa ndi vitamini wosasunthika m'madzi ndipo sizimadzikundikira thupi, koma zimachotsedwa mumtambo. Komabe, ngati mutenga mlingo woposa 1000 mg, zizindikiro zotsatirazi za poyizoni zingathe kuchitika: kunjenjemera komanso kutayika kwa miyendo.