Sonke sihlala sibuza ngeevithamini. Kodwa kukho iivithamini eziyimfuneko kwimisebenzi yemihla ngemihla yemizimba yethu, njengee-superheroes emizimbeni yethu. Enye yeevithamini ezinjalo ebaluleke kakhulu emizimbeni yethu kwaye yenza inkonzo entle buthule yivithamini B6. Usenokuba ukuvile oku kugqirha ogama lingu `(Pyridoxine)`. Ke namhlanje, masithethe ngeenzuzo ezimangalisayo zale vithamini B6 kwimpilo yethu.
Yintoni kanye kanye i-vitamin B6?
Ngamafutshane, i-vitamin B6 yenye yee-vitamin B ezisi-8 ezibalulekileyo emizimbeni yethu. Khawuthelekelele ukuba imizimba yethu yifektri enkulu. Ke le vithamini B6 ifana nomphathi okrelekrele kakhulu kuloo fektri. Ibandakanyeka kwiinkqubo ezahlukeneyo zeekhemikhali eziphantse zibe ngama-200 emzimbeni wethu.
Eminye yemisebenzi ephambili yoku yile:
- Ukunceda ekuphuhlisweni kwengqondo .
- Inceda ekuthwaleni ioksijini emzimbeni wonke ngehemoglobin esegazini.
- Ukugcina inkqubo yethu yemithambo- luvo isempilweni kwaye isebenza kakuhle.
- Ukuqinisa inkqubo yomzimba yokuzikhusela, nto leyo esikhusela kwizifo.
Uyaqonda ukuba oku kubaluleke kangakanani? Ngenxa yokuba kubandakanyeke kwizinto ezininzi, iingenelo zevithamini B6 emizimbeni yethu nazo zininzi kakhulu.
Zithini iingenelo zevithamini B6 kwimpilo yethu?
Makhe sijonge ezinye zezona zibonelelo ziphambili zevithamini B6 emizimbeni yethu. Ndiza kuzibeka etafileni ukuze kube lula ukuziqonda.
| Inzuzo | Kalula nje... |
|---|---|
| Ukujikeleza kwegazi kakuhle | Kukho i-amino acid ebizwa ngokuba yiHomocysteine egazini lethu. Ukuba inqanaba layo liyanda, umngcipheko wokuba nesifo sentliziyo uyanda. I-Vitamin B6 ilawula eli nqanaba (leHomocysteine). |
| Ukuzikhusela komzimba okunamandla | IVithamin B6 inceda amajoni ethu omzimba ukuba alwe nezifo. Uphando lufumanise ukuba iVithamin B6 inceda ekuthinteleni ukwehla kwamajoni omzimba, ingakumbi njengoko sikhula. |
| Ukunciphisa isicaphucaphu sasekuseni ngexesha lokukhulelwa | Ukucaphuka kwasekuseni yingxaki eqhelekileyo kubafazi abaninzi abakhulelweyo. Ukusela i-vitamin B6 kuye kwafunyaniswa ukuba kuyayinciphisa le ngxaki yokucaphuka. Nangona kunjalo, isenokungabi nafuthe lingako ekuhlanzeni. |
| Ulonwabo olukhulayo | I-Vitamin B6 ibalulekile emzimbeni ukuze kuveliswe i-hormone i -serotonin, enceda ukugcina isimo sengqondo sethu sonwabile. Amanqanaba aphantsi e-vitamin B6 anokubangela iimeko ezifana nokudakumba. |
| Ukunciphisa isifo sangaphambi kokuya exesheni (i-PMS) | IVithamin B6 inceda ekunciphiseni iimpawu zePMS ezifana nokuthamba kwamabele, ukucaphuka, ixhala, kunye nokutshintshatshintsha kweemvakalelo okwenzeka kwiintsuku ezimbalwa ngaphambi kokuya exesheni kwabasetyhini. |
| Umngcipheko oncitshisiweyo womhlaza | Kukho inkolelo yokuba ukugcina amanqanaba amahle evithamini B6 emzimbeni kunokunciphisa umngcipheko wokufumana iintlobo ezithile zomhlaza. Ezinye izifundo zikwabonise ukuba ivithamini B6 inokucothisa ukukhula kweeseli zomhlaza kubantu abanomhlaza. |
| Ukuphuculwa kokusebenza kwengqondo | Ukwanda kwamanqanaba e-homocysteine egazini okukhankanyiweyo ngaphambili kunxulunyaniswa neemeko ezifana ne-dementia kunye nesifo se-Alzheimer . I-Vitamin B6 inceda ukugcina impilo yengqondo ngokulawula amanqanaba e-homocysteine egazini. |
Kuza kwenzeka ntoni ukuba uthatha i-vitamin B6 eninzi kakhulu?
Asisoloko sifumana i-vitamin B6 eninzi kakhulu ekutyeni esikutyayo. Ikhuselekile. Kodwa ingxaki kukuba xa uthatha i-vitamin B6 ngendlela yezakhamzimba. Ukuyithatha kakhulu ngaphandle kwengcebiso kagqirha kunokubangela iziphumo ebezingalindelekanga.
Akukhuthazwa ukuba umntu omdala athathe ngaphezu kwe-100 milligrams (100mg) yevithamini B6 ngemini.
Iingxaki ezinokubakho ngokuthatha i-vitamin B6 eninzi:
- Ukungakhululeki kwesisu kunye nokudumba (iimpawu zesisu)
- Uvakalelo lolusu kwilanga
- Ukungabi nangqondo kwamalungu
- Ukunqongophala kolawulo lwemisipha
- Izilonda zesikhumba
- Ukunciphisa ukuvakalelwa yintlungu, ukubanda kakhulu, okanye ubushushu
Ngoko khumbula, musa ukusebenzisa iivithamini ngendlela engenanjongo okanye ngokugqithisileyo ngaphandle kokubonisana nogqirha.
Singayifumana phi i-vitamin B6? Sidinga malini?
I-Vitamin B6 ifumaneka ngokwemvelo ekutyeni okuninzi. Oku kudla ngokwanela umntu otya ukutya okunesondlo esilinganiselayo.
Ukutya okutyebileyo kwi-vitamin B6
- Iimbotyi
- Iintlanzi ezinamafutha ezifana nesalmon
- Inkukhu
- Inyama yehagu
- Iitapile kunye neetapile ezimnandi
- Ibhanana
- Ii-oat
- Imifuno eluhlaza efana nekale
- Amandongomane (i-cashews, amandongomane)
Ufuna malini ngosuku?
Umlinganiselo oqhelekileyo we-vitamin B6 efunekayo kumntu omdala osempilweni uboniswe kwitheyibhile engasezantsi.
| Iqela leminyaka | Imfuneko yemihla ngemihla (mg) |
|---|---|
| Abantu abadala abangaphantsi kweminyaka engama-50 ubudala | 1.3 mg |
| Amadoda angaphezu kweminyaka engama-50 ubudala | 1.7 mg |
| Abafazi abangaphezu kweminyaka engama-50 | 1.5 mg |
| Oomama abakhulelweyo | 1.9 mg |
Ngubani onokunqongophala kwe-vitamin B6?
Ukunqongophala kweVithamin B6 kunqabile kakhulu, kodwa abanye abantu basengozini enkulu.
- Kwabo banesifo sezintso
- Kwabo bane-malabsorption syndromes
- Kwabo baxhomekeke kakhulu kutywala
- Kwabo batya imifuno ngokungqongqo abangatyi naluphi na uhlobo lwemveliso yezilwanyana.
Ukuba ungomnye weli qela linobungozi, kungcono ukuthetha nogqirha wakho uze ufumane ingcebiso malunga nokuba uyazifuna na iipilisi zevithamini B6.
Umyalezo Wokuya Ekhaya
- I-Vitamin B6 sisondlo esibalulekileyo ekusebenzeni kakuhle kwengqondo yethu, igazi, inkqubo yemithambo-luvo kunye nenkqubo yomzimba yokuzikhusela.
- Sidla ngokufumana isixa esifunekayo sevithamini B6 ngokutya okunesondlo okuquka ukutya okufana neembotyi, intlanzi, inkukhu, iitapile kunye neebhanana.
- Inokuba luncedo xa ukhulelwe kwaye unesifo se-premenstrual syndrome (PMS), kodwa qhagamshelana nogqirha wakho ngaphambi kokuba uyisebenzise.
- Ungaze uthathe izongezo zevithamini B6 ngeedosi eziphezulu ngaphandle kwengcebiso kagqirha. Ukwenza njalo kunokubangela iziphumo ebezingalindelekanga.
- Ukuba unesifo esinganyangekiyo esifana nesifo sezintso okanye ukuba ulandela ukutya okungenazo ii-vegan, thetha nogqirha wakho malunga neemfuno zakho ze-vitamin B6.
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