I-Vitamin B-6, noma i-pyridoxine, ilungu lomndeni ongenawo umthamo wamanzi we-B-amavithamini amaningi. Kudingeka amaprotheni kanye ne-glucose metabolism, futhi udinga i-vitamin B-6 ukwenza i-hemoglobin, okuyingxenye yamangqamuzana egazi abomvu aqukethe oksijini kuzo zonke izingxenye zomzimba wakho.
Amanani awanele kavithamini B-6 adingekayo ukuze asebenze kahle ngokusebenza komzimba ngenxa yokuthi kusiza ukugcina impilo ye-thymus, i-spleen ne-lymph nodes yakho.
Kudingeka futhi ohlelweni lwesistimu evamile.
I-Vitamin B-6 itholakala ekudleni kokubili kwezitshalo nezilwane, kuhlanganise nezinhlanzi, inyama, izithelo, izithelo kanye nemifino eminingi.
I-National Academy of Sciences, Engineering, neMedicine, Health and Medicine Division ibeka i-vitamin B-6 yokudla okudliwayo yansuku zonke kwabesilisa nabesifazane. Isidingo esivela ngokukhula komama nabesifazane abakhulelwe noma abancancisayo badinga kancane kunabesifazane abangakhulelwe.
Lezi zi-DRI zikhombisa inani elidingekile kumuntu osempilo enhle, ngakho-ke uma unempilo, udokotela wakho angakusiza ukuthi ubone ukuthi uthola vitamin B-6 eyanele ekudleni kwakho.
Amadoda
Iminyaka engu-1 kuya kwemi-3: 0.5 milligrams ngosuku
Iminyaka engu-4 kuya kweyisishiyagalombili : 0.6 milligrams ngosuku
Iminyaka engu-9 kuya kwengu-13: 1.0 milligrams ngosuku
Iminyaka engu-14 kuya kwengu-30: 1.3 milligrams ngosuku
Iminyaka engu-31 +: 1.7 milligrams ngosuku
Abesifazane
Iminyaka engu-1 kuya kwemi-3: 0.5 milligrams ngosuku
Iminyaka engu-4 kuya kweyisishiyagalombili : 0.6 milligrams ngosuku
Iminyaka engu-9 kuya kwengu-13: 1.0 milligrams ngosuku
Iminyaka engu-14 kuya kwengu-50: 1.3 i-milligrams ngosuku
Iminyaka engu-51 +: 1.5 milligrams ngosuku
Abesifazane abakhulelwe: 1.9 milligrams ngosuku
Abesifazane abancancisayo: 2.0 milligrams ngosuku
Ukwehla kwe-Vitamin B-6
Njengoba itholakala ekudleni okunjalo okuhlukahlukene, cishe wonke umuntu uthola okwanele ekudleni kwawo. Ukuntuleka kwevithamini B-6 kweqiniso kuyinto engavamile futhi kuvame ukuhambisana nezinye ukukhubazeka kwe-vitamin B eyinkimbinkimbi. Utshwala luphuthuma ukulahlekelwa u-vitamin B-6 emzimbeni kangangokuba izidakamizwa zingase zithinteke ekutheni izimpawu zingabi khona.
Abantu abadala asebekhulile abanesidlo ezincane bangase babe namandla amaningi ku-vitamin B-6.
Kuthiwani Ngezidingo Zesidlo?
Izindleko ze-Vitamin B-6 ziye zanconywa ukuze kutholakale izimo ezihlukahlukene ezihlanganisa i-carpal tunnel syndrome, ukucindezeleka, ukuphathwa ikhanda kanye nesifo se-premenstrual syndrome. Kodwa ucwaningo aluzange lunikeze izinga elanele lobufakazi bemitholampilo ukuze ukwazi ukwenza noma yiziphi izincomo.
I-Supplemental B-6 izokwehlisa izinga lama-homocysteine. Amazinga aphakeme we-homocysteine ahlobene nengozi ephezulu yesifo senhliziyo. Ngeshwa, ukwesekwa akubonakali ukunciphisa leyo ngozi. Akubonakali ukuthuthukisa umsebenzi wokucabangela noma.
I-Vitamin B-6 ingakwazi ukusiza ukunciphisa i-nausea nokuhlanza kwabesifazane abakhulelwe. Umthamo ojwayelekile ungaphansi kwe-UL, ngokuvamile ephakathi kwamamitha ayi-10 kuya kwangu-25 ngosuku. Kodwa-ke, ngisho nalawa mazinga aphephile, kufanele ukhulume nodokotela wakho ngaphambi kokuthatha ama-vitamin B-6.
I-Vitamin B-6 Inobuthi
Ngokusho kwe-US Office of Supplements Supplements, ukuthatha amanani amaningi kavithamini B-6 nsuku zonke isikhathi eside kungabangela ukwelashwa okukhulu kwegazi okuqhubekayo nokuqhubekayo okubonakala ngokulahlekelwa ukulawula ukunyakaza komzimba.
Umonakalo wezinzwa kuye kwabikwa kubantu abaye bathatha amagremu ayisithupha we-pyridoxine ngaphezu konyaka owodwa.
Umonakalo ungaguquguquka lapho ukulungiswa kokumiswa kuqediwe. I-Vitamin B-6 yobuthi kungabangela izilonda zesikhumba, ukuzwela okukhanyayo kanye nezimpawu zamathumbu, njengokuncibilikisa kwesisu nokukhwabanisa.
> Imithombo:
I-National Academy of Sciences, Engineering and Medicine, Health and Medicine Division. "Ukudluliswa Kwezinkuni Kufaka Amathebula Ne-App."
I-Institutes kaZwelonke yezeMpilo eHhovisi leziNsiza zeDiari. "I-Vitamin B-6 I-Supplement Factory Sheet for Professionals."