Izinzuzo zezeMpilo, Ukusetshenziswa, Imiphumela emibi & Okuningi
I-Vitamin B6 iyisondlo etholakalayo efomini lokufakazela futhi itholakala ngokwemvelo kokudla okuningi. Eyaziwa nangokuthi i-pyridoxine, i-vitamin B6 isisiza umzimba ukuba ugcine umsebenzi wesifo esijwayelekile, uqede amaprotheni, ugcine ushukela egazini bese uveza ama-antibodies kanye ne-hemoglobin (into ephathekayo yokuthutha ama-oxygen kuya kwezicubu).
Izinzuzo
I-Vitamin B6 ingasiza ukuphatha izimo eziningana, ngokusho kweNational Institutes of Health (NIH).
Ngokwesibonelo, ukuthatha i-vitamin B6 kunganciphisa amazinga aphakeme egazi ka-homocysteine (into ecatshangelwa ukuthi ifake isifo senhliziyo uma kwenzeka emazingeni aphezulu).
I-NIH iphinda ibheke ukuthi i-vitamin B6 "kungenzeka iphumelele" ekunciphiseni isisu esicasulayo nokuhlanza ngesikhathi sokukhulelwa, izimpawu ze-premenstrual syndrome (kufaka phakathi ubuhlungu besifuba nokucindezeleka) nokukhathazeka kokuziphatha ezinganeni ezinamazinga aphansi e-serotonin (amakhemikhali ebuchopho abathintekayo ekulawuleni isimo sengqondo). Kodwa-ke, i-vitamin B6 ayibonakali ukusiza ngezimo ezifana ne-carpal tunnel syndrome nesifo se-Alzheimer's. Ngaphezu kwalokho, i-NIH iyaxwayisa ukuthi i-vitamin B6 ingeke ikhulise inkumbulo kubantu abadala asebekhulile noma ivimbele imivimbo ezayo kubantu abaye babhekana nesifo esidlule.
Ucwaningo oluthile lubonisa ukuthi i-vitamin B6 ingasiza ekuvuseleleni amasosha omzimba, ukunciphisa imisipha yomzimba kanye nokusiza ekulawuleni i-arthritis, i-allergies kanye ne-asthma.
Kodwa-ke, ucwaningo olwengeziwe luyadingeka ngaphambi kokuba i-vitamin B6 inconywe ngalezi zinsuku zezempilo.
Ukusetshenziswa
Abantu basebenzisa i-vitamin B6 ukuphatha noma ukuvimbela izinkinga eziningi zempilo ezihlukene, kubandakanya:
- ukuguqulwa kwe-macular okuhlobene neminyaka
- Isifo se-Alzheimer's
- izifo
- i-arthritis
- i-asthma
- i-carpal tunnel syndrome
- ukucindezeleka
- isifo sikashukela
- Isifo senhliziyo
- i-cholesterol ephezulu
- izimpawu ze-menopausal
- i-migraines
- ukugula ekuseni
- i-premenstrual syndrome
Ukuntuleka Kwezimpawu
Nakuba ukutholakala kwe-vitamin B6 akuvamile e-United States, abantu abalandela ukudla okunomsoco okungenamsoco noma badla ngokweqile utshwala bangaba namazinga aphansi kavithamini B6. Izimpawu zokuntuleka kwe-vitamin B6 zihlanganisa ukudideka, ukucindezeleka, ukucasula kanye nezilonda zomlomo nezilimi.
Imithombo Yokudla
Ukuze uhlangabezane nesibonelelo sokudla okuphakanyisiwe (RDA) se-vitamin B6, faka ukudla okulandelayo ekudleni kwakho:
- isitshalo esiqinile (2 mg nge-3/4-cup cup)
- amazambane abhakabhaka ngesikhumba (.7 mg ngamazambane aphakathi nendawo)
- ibhanana (.68 mg ngesithelo esiphakathi)
- i-garbanzo ubhontshisi (.57 mg nge-1/2-indebe yokukhonza)
- izinkukhu, inyama kuphela (.52 mg ngesifuba esisodwa)
- i-rainbow trout (.29 mg nge-3-ounce ekhonza)
- imbewu ye-sunflower (.23 mg ngehora ngalinye)
- i-avocado (.2 mg ngayinye ngayinye)
I-RDA ye-vitamin B6 ingu-1.2 mg ngosuku ngabesifazane abaneminyaka eyi-14 kuya ku-18; 1.3 mg ngosuku ngabesilisa abaneminyaka eyi-14 kuya ku-50 nabesifazane abaneminyaka engu-19 kuya ku-50; 1.5 mg ngosuku ngabesifazane abangaphezu kuka-50; futhi 1.7 ngamadoda angaphezu kuka-50.
Ukwelapha Ukuhlanganiswa Nge-B12
Olunye ucwaningo lubonisa ukuthi ukuthatha i-vitamin B6 ehlangene ne-vitamin B12 kungasiza. Ngokwesibonelo, ucwaningo olwenziwa ngo-2009 lwabesifazane abangu-5 442 eminyakeni engama-40 noma ngaphezulu lathola ukuthi labo abathatha u-vitamin B6 kanye novithamini B12 kanye ne-folic acid nsuku zonke cishe iminyaka engu-7.3 banomngcipheko wokunciphisa ama-macular (uma kuqhathaniswa nalabo abathathile i-placebo).
Ucwaningo lwanyatheliswa ku- Archives of Internal Medicine .
Kukhona nobufakazi bokuthi ukuthatha i-vitamin B6 ehlangene ne-vitamin B12 ne-folic acid kungasiza ukunciphisa amazinga ka-homocysteine.
Amapulangwe
Ngenkathi i-vitamin B6 ivikelekile kubantu abaningi, ingabangela ezinye imiphumela emibi (kubandakanya ukuhlukunyezwa, ukuhlanza, ubuhlungu besisu, ukulahlekelwa ukudla, ukuphathwa ikhanda nokulala). Ngaphezu kwalokho, ukuhlanganisa i-vitamin B6 nemithi ethile kungenza imiphumela eyingozi. Le mithi ihlanganisa i-phenytoin, i-amiodarone, i-phenobarbital ne-levodopa. Kubalulekile futhi ukuqaphela ukuthi ukusetshenziswa kwesikhathi eside kwezinga eliphezulu le-vitamin B6 kungabangela izinkinga zobuchopho nezisulu.
Uma ucabangela ukusetshenziswa kwamavithamini e-vitamin B6, khuluma nodokotela wakho ukucacisa umthamo ophephile.
> Imithombo:
> Christen WG, Glynn RJ, Chew EY, Albert CM, Manson JE. "I-Folic Acid, i-Pyridoxine, ne-Cyanocobalamin Inhlanganisela yokwelapha kanye nokuqothulwa kwe-Mac-Age ehlobene ne-Age: I-Women's Antioxidant and Folic Acid Study Studies." I-Arch Intern Med. 2009 Feb 23; 169 (4): 335-41.
> Izikhungo Zikazwelonke Zempilo. "I-Pyridoxine (i-Vitamin B6): Izithako ze-MedlinePlus."
> Izikhungo Zikazwelonke Zempilo. "I-Vitamin B6: MedlinePlus Medical Encyclopedia."
> Schnyder G, Roffi M, Flammer Y, Pin R, Hess OM. "Impumelelo ye-Homocysteine-Ukwelashwa Okunciphisa Nge-Folic Acid, Vitamin B12, ne-Vitamin B6 Emiphumeleni Yomtholampilo Ngemuva kokungenelela kweCononary Coronary: iSwitzerland Heart Study: Isivivinyo Esilawulwe Ngokungahleliwe." I-JAMA. 2002 Aug 28; 288 (8): 973-9.