Yɛn nyinaa taa bisa vitamin ho asɛm. Nanso vitamin ahorow bi wɔ hɔ a ɛho hia ma yɛn nipadua no da biara da dwumadi ahorow, te sɛ abran akɛse a wɔwɔ yɛn nipadua mu no ara pɛ. Vitamin a ɛte saa no biako a ɛho hia yɛn nipadua yiye na ɛyɛ kommyɛ adwuma kɛse ne vitamin B6. Ebia woate eyi afi oduruyɛfo bi hɔ wɔ din (Pyridoxine) ase. Enti ɛnnɛ, momma yɛnka mfaso a ɛyɛ nwonwa a ɛwɔ vitamin B6 yi so ma yɛn akwahosan ho asɛm.
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Dɛn ankasa ne vitamin B6?
Sɛ yɛbɛka no tiawa a, vitamin B6 yɛ vitamin B 8 a ɛho hia ma yɛn nipadua no mu biako. Fa no sɛ yɛn nipadua yɛ adwumayɛbea kɛse. Afei saa vitamin B6 yi te sɛ ɔpanyin a onim nyansa yiye wɔ saa adwumayɛbea no mu. Ɛkame ayɛ sɛ ɛka nnuru ahorow 200 a ɛwɔ yɛn nipadua mu no ho .
Eyi mu nnwuma atitiriw no bi ne:
- Amemene no nkɔso a wɔboa .
- Ɛboa ma mframa pa fa hemoglobin a ɛwɔ mogya no mu no mu kɔ nipadua no nyinaa mu .
- Yɛn ntini ahorow a yɛbɛma ayɛ yiye na ayɛ adwuma yiye.
- Nkwammoaa a ɛko tia nyarewa a ɛbɔ yɛn ho ban fi nyarewa ho a wɔbɛhyɛ mu den.
So wote sɛnea eyi ho hia no ase? Esiane sɛ ɛka nneɛma pii ho nti, mfaso a ɛwɔ vitamin B6 so ma yɛn nipadua no nso dɔɔso yiye.
Mfaso bɛn na ɛwɔ vitamin B6 so ma yɛn akwahosan?
Momma yɛnhwɛ mfaso atitiriw a ɛwɔ vitamin B6 so ma yɛn nipadua no bi. Mede eyinom bɛto pon so sɛnea ɛbɛyɛ a ɛbɛyɛ mmerɛw sɛ wɔbɛte ase.
| Mfaso a ɛwɔ so | Sɛ yɛbɛka no tiawa a... |
|---|---|
| Mogya a ɛkɔ nipadua no mu yiye | Amino acid bi a wɔfrɛ no Homocysteine wɔ yɛn mogya mu. Sɛ ne dodow kɔ soro a, asiane a ɛwɔ hɔ sɛ obi benya komayare no kɔ soro. Vitamin B6 na ɛhwɛ saa (Homocysteine) dodow yi so. |
| Nkwammoaa a ɛko tia nyarewa a emu yɛ den | Vitamin B6 boa yɛn nipadua mu tumi a ɛko tia nyarewa no ma wɔko tia nyarewa. Nhwehwɛmu ada no adi sɛ vitamin B6 boa ma nipadua no tumi a ɛko tia nyarewa no nkɔ fam, titiriw bere a yɛrenyin no. |
| Anɔpa yare a wɔtew so bere a wɔyem | Anɔpa yare yɛ ɔhaw a ɛtaa ba mmea a wɔyem pii so. Wɔahu sɛ vitamin B6 a wɔnom no ma akisikuru yi so tew. Nanso, ebia ɛrennya ɔfe so nkɛntɛnso kɛse saa. |
| Anigye a ɛkɔ soro | Vitamin B6 ho hia ma nipadua no ma ɛyɛ hormone serotonin a ɛboa ma yɛn adwene kɔ so yɛ anigye. Vitamin B6 a ɛba fam no betumi de tebea horow te sɛ adwenemhaw aba. |
| Ɔyare a ɛba ansa na obi akɔ brayɛ (PMS) a wɔtew so . | Vitamin B6 boa ma PMS ho sɛnkyerɛnne te sɛ nufu a ɛyɛ mmerɛw, abufuw, dadwen, ne adwene a ɛsakra a ɛba nna kakraa bi ansa na mmea akɔ brayɛ mu no fi hɔ. |
| Kokoram ho asiane a ɛso tew | Gyidi bi wɔ hɔ sɛ sɛ obi kɔ so kura vitamin B6 mu yiye a, ebetumi atew asiane a ɛwɔ hɔ sɛ obenya kokoram ahorow bi no so. Nhwehwɛmu ahorow bi nso ada no adi sɛ vitamin B6 tumi ma kokoram nkwammoaa nyin brɛoo wɔ nnipa a wɔwɔ kokoram mu. |
| Amemene no dwumadi a ɛkɔ anim | Homocysteine dodow a ɛkɔ soro a yɛadi kan aka ho asɛm wɔ mogya no mu no ne tebea horow te sɛ adwenemhaw ne Alzheimer yare wɔ abusuabɔ . Vitamin B6 boa ma amemene no nya akwahosan denam homocysteine dodow a ɛhwɛ so no so. |
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Check Availability →Sɛ wonom vitamin B6 pii a, dɛn na ɛba?
Yɛntaa nnya vitamin B6 pii mfi nnuan a yedi mu. Ɛyɛ nea ahobammɔ wom. Nanso ɔhaw no ne bere a wofa vitamin B6 a ɛyɛ nnuru a wɔde ka aduan ho no. Sɛ obi nom boro so a oduruyɛfo nnya afotu a, ebetumi de ɔhaw ahorow aba.
Mpɛn pii no, wɔmfa nkamfo sɛ ɔpanyin bɛnom vitamin B6 bɛboro miligram 100 (100mg) wɔ aduru mu da biara.
Ɔhaw ahorow a ebetumi aba bere a wɔnom vitamin B6 pii no:
- Yafunu mu yare ne ɔfe (Gastrointestinal symptoms) .
- Sɛnea honam ani te nka wɔ owia hann ho
- Nkwammoaa a ɛyɛ mmerɛw
- Ntini a wontumi nni so
- Honam ani akuru
- Ɛyaw, awɔw a ano yɛ den, anaa ɔhyew ho nkate a ɛso tew
Enti kae sɛ, mfa vitamin nni dwuma ɔkwammɔne so anaa ntra so a wonkɔ oduruyɛfo nkyɛn.
Ɛhe na yebetumi anya vitamin B6? Nneɛma ahe na yehia?
Vitamin B6 fi awosu mu wɔ nnuan pii mu. Mpɛn pii no, eyi dɔɔso sen obi a odi aduan a ɛkari pɛ.
Nnuan a vitamin B6 pii wom
- Nkateɛ
- Mpataa a srade wom te sɛ salmon
- Akokɔ
- Prakonam
- Ɛmo ne ɛmo a ɛyɛ dɛ
- Kwadu
- Oats a wɔde yɛ aduan
- Nnuadewa a ɛyɛ ahabammono te sɛ kale
- Nnuadewa (cashews, atoko) .
Dodow ahe na wuhia da biara?
Sɛ wɔkyekyem pɛpɛɛpɛ a, wɔakyerɛ vitamin B6 dodow a ɔpanyin a ɔwɔ apɔwmuden hia wɔ pon a ɛwɔ ase ha no so.
| Mfe a wɔadi | Da biara a wɔhwehwɛ (mg) . |
|---|---|
| Mpanyimfo a wonnii mfe 50 | 1.3 mg na ɛwɔ hɔ |
| Mmarima a wɔadi boro mfe 50 | 1.7 mg na ɛwɔ hɔ |
| Mmea a wɔadi boro mfe 50 | 1.5 mg na ɛwɔ hɔ |
| Ɛnanom a wɔyem | 1.9 mg na ɛwɔ hɔ |
Henanom na wobetumi anya vitamin B6 a wonni?
Vitamin B6 a enni nipadua mu no ho yɛ na koraa, nanso nnipa binom wɔ asiane kɛse mu.
- Wɔn a wɔwɔ asaabo mu yare no fam
- Wɔn a wɔwɔ malabsorption syndromes no fam no
- Wɔn a nsanom ayɛ wɔn su kɛse no fam
- Wɔn a wɔyɛ katee a wodi afifide a wonni mmoa biara.
Sɛ woka kuw a asiane wom yi ho a, ɛbɛyɛ papa sɛ wo ne wo duruyɛfo bɛkasa na woahwehwɛ afotu wɔ sɛ ebia wuhia vitamin B6 nnuru anaasɛ wunhia.
Nkrasɛm a Wɔde Kɔ Fie
- Vitamin B6 yɛ aduannuru a ɛho hia na ama yɛn amemene, mogya, ntini, ne nipadua mu ahoɔden a ɛko tia nyarewa no ayɛ adwuma yiye.
- Yɛtaa nya vitamin B6 dodow a wɔhwehwɛ no fi aduan a ɛkari pɛ a nnuan te sɛ peas, mpataa, akokɔ, ɛmo, ne banana ka ho mu.
- Ebia ɛbɛboa ama akisikuru a ɛba bere a nyinsɛn ne brayɛ a ɛba ansa na obi anya (PMS), nanso kɔ wo duruyɛfo nkyɛn ansa na wode adi dwuma.
- Mfa vitamin B6 a wɔde ma no dodow a ɛkɔ soro da a wunni aduruyɛfo afotu. Saa a wobɛyɛ no betumi de ɔhaw ahorow aba.
- Sɛ wowɔ tebea bi a enni sabea te sɛ asaabo mu yare anaasɛ wudi vegan aduan akyi a, wo ne wo duruyɛfo nkasa fa vitamin B6 a wuhia ho.
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