Nīnau pinepine mākou a pau e pili ana i nā huaora. Akā, aia kekahi mau huaora e pono ai no nā hana o kēlā me kēia lā o ko mākou kino, e like me nā superhero i loko o ko mākou kino. ʻO kekahi o ia mau huaora he mea nui loa no ko mākou kino a hana mālie i kahi lawelawe maikaʻi ʻo ia ka huaora B6. Ua lohe paha ʻoe i kēia mai kekahi kauka ma lalo o ka inoa ʻo `(Pyridoxine)`. No laila, i kēia lā, e kamaʻilio kākou e pili ana i nā pono kupaianaha o kēia huaora B6 no ko mākou olakino.
He aha maoli ka wikamina B6?
I ka ʻōlelo maʻalahi, ʻo ka wikamina B6 kekahi o nā wikamina B 8 e pono ai no ko kākou kino. E noʻonoʻo he hale hana nui ko kākou kino. A laila ua like kēia wikamina B6 me kahi luna akamai loa i loko o kēlā hale hana. Pili ia i kahi o 200 mau kaʻina hana kemika like ʻole i loko o ko kākou kino.
ʻO kekahi o nā hana nui o kēia:
- Kōkua i ka ulu ʻana o ka lolo .
- Kōkua ia i ka lawe ʻana i ka oxygen ma ke kino ma o ka hemoglobin i loko o ke koko.
- Ka mālama ʻana i ko kākou ʻōnaehana nerve i ke olakino a me ka hana maikaʻi ʻana.
- Ke hoʻoikaika nei i ka ʻōnaehana pale maʻi, ka mea e pale ai iā mākou mai nā maʻi.
Maopopo iā ʻoe ke koʻikoʻi o kēia? Ma muli o kona pili ʻana i nā mea he nui, he nui nō hoʻi nā pono o ka wikamina B6 no ko kākou kino.
He aha nā pōmaikaʻi o ka wikamina B6 no ko mākou olakino?
E nānā kākou i kekahi o nā pono nui o ka wikamina B6 no ko kākou kino. E kau wau i kēia mau mea i loko o kahi papa e maʻalahi ai ke hoʻomaopopo.
| ʻO ka pōmaikaʻi | I ka ʻōlelo maʻalahi... |
|---|---|
| Ka holo maikaʻi ʻana o ke koko | Aia kekahi waikawa amino i kapa ʻia ʻo Homocysteine i loko o ko kākou koko. Inā piʻi kona pae, piʻi ka pilikia o ka loaʻa ʻana o nā maʻi puʻuwai. Hoʻomalu ka Vitamin B6 i kēia pae (Homocysteine). |
| Palekana ikaika | Kōkua ka Vitamin B6 i ko mākou ʻōnaehana pale e hakakā i nā maʻi. Ua ʻike ʻia e ka noiʻi e kōkua ka vitamin B6 i ka pale ʻana i ka emi ʻana o ka ʻōnaehana pale, ʻoiai i ko mākou wā ʻelemakule. |
| Ka hōʻemi ʻana i ka maʻi kakahiaka i ka wā hāpai | He pilikia maʻamau ka maʻi kakahiaka no nā wahine hāpai he nui. Ua ʻike ʻia ka lawe ʻana i ka huaora B6 e hōʻemi i kēia nausea. Eia nō naʻe, ʻaʻole paha e like ka hopena me ka luaʻi ʻana. |
| Hoʻonui ʻia ka hauʻoli | He mea nui ka wikamina B6 no ke kino e hana i ka hormone serotonin, ka mea e kōkua ai i ka hauʻoli o ko kākou ʻano. Hiki i nā pae haʻahaʻa o ka wikamina B6 ke alakaʻi i nā kūlana e like me ke kaumaha. |
| Ka hōʻemi ʻana o ka maʻi premenstrual (PMS) | Kōkua ka Vitamin B6 i ka hōʻoluʻolu ʻana i nā hōʻailona PMS e like me ka palupalu o ka umauma, ka huhū, ka hopohopo, a me nā loli o ke ʻano e hana ʻia i kekahi mau lā ma mua o ka menstruation i nā wahine. |
| Hoʻemi ʻia ka pilikia o ka maʻi kanesa | Aia kekahi manaʻoʻiʻo e hiki i ka mālama ʻana i nā pae maikaʻi o ka wikamina B6 i loko o ke kino ke hōʻemi i ka pilikia o ka loaʻa ʻana o kekahi mau ʻano maʻi kanesa. Ua hōʻike pū kekahi mau noiʻi e hiki i ka wikamina B6 ke hoʻolohi i ka ulu ʻana o nā hunaola maʻi kanesa i ka poʻe me ka maʻi kanesa. |
| Hoʻomaikaʻi ʻia ka hana o ka lolo | ʻO ka piʻi ʻana o nā pae homocysteine i loko o ke koko i ʻōlelo ʻia ma luna nei ua pili ia i nā kūlana e like me ka dementia a me ka maʻi Alzheimer . Kōkua ka Vitamin B6 i ka mālama ʻana i ke olakino o ka lolo ma o ka kaohi ʻana i nā pae homocysteine i loko. |
He aha ka mea e hana ai inā lawe ʻoe i ka nui o ka wikamina B6?
ʻAʻole mākou e loaʻa pinepine i ka nui o ka wikamina B6 mai nā meaʻai a mākou e ʻai ai. Palekana ia. Akā ʻo ka pilikia ke lawe ʻoe i ka wikamina B6 ma ke ʻano o nā mea hoʻohui. ʻO ka lawe ʻana i ka nui me ka ʻole o ke aʻo ʻana a ke kauka hiki ke hana i nā hopena ʻaoʻao.
ʻAʻole i ʻōlelo ʻia no kahi pākeke e lawe ma mua o 100 milligrams (100mg) o ka wikamina B6 ma ke ʻano pila i kēlā me kēia lā.
Nā pilikia e hiki mai ana ma muli o ka lawe ʻana i ka nui o ka huaora B6:
- ʻO ka ʻeha ʻōpū a me ka mumū (nā hōʻailona Gastrointestinal)
- ʻIkepili o ka ʻili i ka lā
- Ka mae ʻana o nā lālā
- Ka nele o ka kaohi ʻana i nā ʻiʻo
- Nā ʻeha ʻili
- Hoʻemi ʻia ka ʻike i ka ʻeha, ke anu nui, a i ʻole ka wela
No laila, e hoʻomanaʻo, mai hoʻohana wale i nā huaora a nui ʻole paha me ka ʻole o ke kūkākūkā ʻana me ke kauka.
Ma hea mākou e loaʻa ai ka wikamina B6? ʻEhia ka nui o kā mākou e pono ai?
Loaʻa maoli ka wikamina B6 i nā meaʻai he nui. ʻOi aku kēia ma mua o ka lawa no kekahi mea e ʻai ana i ka meaʻai kaulike.
Nā meaʻai waiwai i ka wikamina B6
- Pīni ʻokiʻoki
- ʻO ka iʻa ʻaila e like me ka iʻa salmon
- Moa
- Puaʻa
- ʻUala a me nā ʻuala
- Maiʻa
- ʻOati
- Nā mea kanu ʻōmaʻomaʻo e like me ka kale
- Nā nati (cashews, peanuts)
ʻEhia ka nui āu e pono ai i kēlā me kēia lā?
Ua hōʻike ʻia ka nui o ka wikamina B6 e pono ai no kahi kanaka makua olakino ma ka papa ma lalo nei.
| Pūʻulu makahiki | Ke koi o kēlā me kēia lā (mg) |
|---|---|
| Nā mākua ma lalo o 50 mau makahiki | 1.3 mg |
| Nā kāne ma luna o 50 mau makahiki | 1.7 mg |
| Nā wahine ma luna o 50 | 1.5 mg |
| Nā makuahine hāpai | 1.9 mg |
ʻO wai ka mea hiki ke loaʻa i ka nele o ka wikamina B6?
He mea kākaʻikahi loa ka nele o ka Vitamin B6, akā aia kekahi poʻe i ka pilikia nui aʻe.
- No ka poʻe me ka maʻi puʻupaʻa
- No ka poʻe me nā maʻi malabsorption
- No ka poʻe i hoʻopilikia nui ʻia e ka waiʻona
- No ka poʻe ʻai ʻole i nā huahana holoholona a ʻaʻole lākou e ʻai i nā mea kanu a pau.
Inā no kēia hui pilikia ʻoe, ʻoi aku ka maikaʻi o ke kamaʻilio ʻana me kāu kauka a e ʻimi i ka ʻōlelo aʻo no ka pono a i ʻole nā papa wikamina B6.
Leka Lawe-Home
- He meaʻai koʻikoʻi ka Wikamina B6 no ka hana olakino o ko mākou lolo, ke koko, ka ʻōnaehana nerve, a me ka ʻōnaehana pale maʻi.
- Loaʻa iā mākou ka nui o ka wikamina B6 e pono ai mai kahi papaʻai kaulike e komo pū ana me nā meaʻai e like me ka pi, ka iʻa, ka moa, ka ʻuala, a me ka maiʻa.
- He mea kōkua paha ia no ka luaʻi i ka wā hāpai a me ka premenstrual syndrome (PMS), akā e nīnau i kāu kauka ma mua o ka hoʻohana ʻana.
- Mai lawe i nā mea hoʻopihapiha huaora B6 i nā nui kiʻekiʻe me ka ʻole o ke aʻo ʻana a ke kauka. ʻO ka hana ʻana pēlā e hiki ai ke hana i nā hopena ʻaoʻao.
- Inā loaʻa iā ʻoe kahi maʻi mau loa e like me ka maʻi puʻupaʻa a inā ʻoe e hahai i ka ʻai vegan, e kamaʻilio me kāu kauka e pili ana i kāu mau pono no ka wikamina B6.
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