Sonke sivame ukubuza ngamavithamini. Kodwa kukhona amavithamini abalulekile emisebenzini yansuku zonke yomzimba wethu, njengamaqhawe emizimbeni yethu. Elinye lamavithamini abaluleke kakhulu emzimbeni wethu futhi enza inkonzo enhle buthule yivithamini B6. Kungenzeka ukuthi uke wakuzwa lokhu kudokotela ogama lakhe lingu-`(Pyridoxine)`. Ngakho-ke namuhla, ake sixoxe ngezinzuzo ezimangalisayo zale vithamini B6 empilweni yethu.
Iyini ngempela i-vitamin B6?
Kalula nje, i-vitamin B6 ingenye yamavithamini B angu-8 abalulekile emzimbeni wethu. Cabanga ukuthi umzimba wethu uyifektri enkulu. Khona-ke le vithamini B6 ifana nomphathi ohlakaniphile kakhulu kuleyo fektri. Ihilelekile ezinqubweni zamakhemikhali ezicishe zibe ngu-200 ngaphakathi emzimbeni wethu.
Eminye yemisebenzi eyinhloko yalokhu yile:
- Ukusiza ekuthuthukisweni kobuchopho .
- Kuyasiza ukuthwala umoya-mpilo emzimbeni wonke nge-hemoglobin esegazini.
- Ukugcina uhlelo lwethu lwezinzwa luphilile futhi lusebenza kahle.
- Ukuqinisa amasosha omzimba, okusivikela ezifweni.
Uyaqonda ukuthi lokhu kubaluleke kangakanani? Ngenxa yokuthi kuhilelekile ezintweni eziningi, izinzuzo ze-vitamin B6 emizimbeni yethu nazo ziningi kakhulu.
Yiziphi izinzuzo ze-vitamin B6 empilweni yethu?
Ake sibheke ezinye zezinzuzo eziyinhloko ze-vitamin B6 emizimbeni yethu. Ngizozibeka etafuleni ukuze kube lula ukuziqonda.
| Inzuzo | Kalula nje... |
|---|---|
| Ukujikeleza kwegazi okuhle | Kukhona i-amino acid ebizwa ngokuthi i-Homocysteine egazini lethu. Uma izinga layo likhuphuka, ingozi yokuthola isifo senhliziyo iyanda. I-Vitamin B6 ilawula leli zinga (i-Homocysteine). |
| Ukuzivikela komzimba okuqinile | I-Vitamin B6 isiza amasosha omzimba ethu ukulwa nezifo. Ucwaningo luthole ukuthi i-vitamin B6 iyasiza ekuvimbeleni ukwehla kwamasosha omzimba, ikakhulukazi njengoba sikhula. |
| Ukunciphisa ukucasuka kwasekuseni ngesikhathi sokukhulelwa | Ukucasuka kwasekuseni kuyinkinga evamile kwabesifazane abaningi abakhulelwe. Ukuthatha i-vitamin B6 kuye kwatholakala ukuthi kunciphisa lesi sicanucanu. Kodwa-ke, kungase kungabi namthelela omkhulu ekuhlanzeni. |
| Injabulo eyengeziwe | I-Vitamin B6 ibalulekile emzimbeni ukuze ukhiqize i-hormone i- serotonin, esiza ukugcina isimo sethu sengqondo sijabule. Amazinga aphansi e-vitamin B6 angabangela izimo ezifana nokucindezeleka. |
| Ukunciphisa i-premenstrual syndrome (PMS) | I-Vitamin B6 isiza ekunciphiseni izimpawu ze-PMS ezifana nokuthamba kwamabele, ukucasuka, ukukhathazeka, kanye nokushintshashintsha kwemizwelo okwenzeka ezinsukwini ezimbalwa ngaphambi kokuya esikhathini kwabesifazane. |
| Ingozi encishisiwe yomdlavuza | Kukhona inkolelo yokuthi ukugcina amazinga amahle e-vitamin B6 emzimbeni kunganciphisa ingozi yokuthola izinhlobo ezithile zomdlavuza. Ezinye izifundo zikhombisile nokuthi i-vitamin B6 inganciphisa ukukhula kwamaseli omdlavuza kubantu abanomdlavuza. |
| Ukusebenza kobuchopho okuthuthukisiwe | Ukwanda okukhulunywe ngakho kwamazinga e-homocysteine egazini kuhlotshaniswa nezimo ezifana ne-dementia kanye nesifo se-Alzheimer's . I-Vitamin B6 isiza ukugcina impilo yobuchopho ngokulawula amazinga e-homocysteine egazini. |
Kwenzekani uma uthatha i-vitamin B6 eningi kakhulu?
Ngokuvamile asitholi i-vitamin B6 eningi kakhulu ekudleni esikudlayo. Kuphephile. Kodwa inkinga iwukuthi uma uthatha i-vitamin B6 ngendlela yezithasiselo. Ukuthatha kakhulu ngaphandle kweseluleko sikadokotela kungabangela imiphumela emibi.
Ngokuvamile akukhuthazwa ukuthi umuntu omdala athathe ama-milligram angaphezu kwe-100 (100mg) e-vitamin B6 ngosuku.
Izinkinga ezingaba khona ngokuthatha i-vitamin B6 eningi kakhulu:
- Ukungakhululeki esiswini kanye nokuvuvukala (izimpawu zesisu)
- Ukuzwela kwesikhumba elangeni
- Ukuba ndikindiki ezithweni zomzimba
- Ukuntuleka kokulawula imisipha
- Izilonda zesikhumba
- Ukuncipha kokuzwela ubuhlungu, ukubanda okukhulu, noma ukushisa
Ngakho khumbula, ungasebenzisi amavithamini ngokunganaki noma ngokweqile ngaphandle kokubonisana nodokotela.
Singayitholaphi i-vitamin B6? Sidinga malini?
I-Vitamin B6 itholakala ngokwemvelo ekudleni okuningi. Lokhu kuvame ukwanele kumuntu odla ukudla okunempilo.
Ukudla okucebile ngevithamini B6
- Ubhontshisi
- Inhlanzi enamafutha njenge-salmon
- Inyama yenkukhu
- Inyama yengulube
- Amazambane namazambane amnandi
- Ibhanana
- Ama-oat
- Imifino eluhlaza njenge-kale
- Amantongomane (ama-cashew, amantongomane)
Udinga malini ngosuku?
Inani elimaphakathi le-vitamin B6 elidingwa umuntu omdala onempilo liboniswe kuthebula elingezansi.
| Iqembu lobudala | Isidingo sansuku zonke (mg) |
|---|---|
| Abantu abadala abangaphansi kweminyaka engama-50 ubudala | 1.3 mg |
| Amadoda angaphezu kweminyaka engama-50 ubudala | 1.7 mg |
| Abesifazane abangaphezu kweminyaka engu-50 | 1.5 mg |
| Omama abakhulelwe | 1.9 mg |
Ubani ongaba nokuntuleka kwe-vitamin B6?
Ukuntuleka kwe-Vitamin B6 akuvamile kakhulu, kodwa abanye abantu basengozini enkulu.
- Kulabo abanesifo sezinso
- Kulabo abane-malabsorption syndromes
- Kulabo abaluthwe kakhulu utshwala
- Kulabo abadla imifino ngokuqinile abangadli noma yimiphi imikhiqizo yezilwane.
Uma ungowaleli qembu eliyingozi, kungcono ukukhuluma nodokotela wakho bese ucela iseluleko sokuthi uyawadinga yini amaphilisi e-vitamin B6 noma cha.
Umlayezo Wokuya Nawe Ekhaya
- I-Vitamin B6 iyisakhi esibalulekile ekusebenzeni kahle kobuchopho bethu, igazi, isimiso sezinzwa kanye nesimiso somzimba sokuzivikela.
- Ngokuvamile sithola inani elidingekayo levithamini B6 ekudleni okulinganiselayo okuhlanganisa ukudla okufana nophizi, inhlanzi, inkukhu, amazambane kanye nobhanana.
- Kungaba usizo ekucasukeni ngesikhathi sokukhulelwa kanye ne-premenstrual syndrome (PMS), kodwa xhumana nodokotela wakho ngaphambi kokuyisebenzisa.
- Ungalokothi uthathe izithasiselo ze-vitamin B6 ngemithamo ephezulu ngaphandle kweseluleko sikadokotela. Ukwenza kanjalo kungabangela imiphumela emibi.
- Uma unesifo esingamahlalakhona njengesifo sezinso noma uma ulandela ukudla okungenamsoco, khuluma nodokotela wakho ngezidingo zakho zevithamini B6.
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