I-Vitamin B6 noma i-pyridoxine iyi-vitamin ye-vitamin B engenuncibilika kwamanzi engagcini ngamancuba, ihlanganiswa kanye nomchamo futhi ngobuningi ibhiqizwa yi-microflora yamathumbu ngokwezidingo zamathumbu namabindi.
I-Vitamin B6 itholakala kokubili kokudla kwezitshalo nezilwane. Yingakho ukuntuleka kwe-pyridoxine kuyinto engavamile, njengokudla okunomsoco indlela eyengeziwe ayidingekile.
Imfuneko yansuku zonke ye-vitamin B6 i-2 mg umuntu omdala. Nokho, kunezigaba eziningana zabantu abadinga
- ukwandisa leli dose kuze kufike ku-5 mg:
- ukukhulelwa kanye nokulahlwa;
- abantu abanesifo senhliziyo;
- ngokuzikhandla ngokomzimba okwandisiwe;
- ngesikhathi sokucindezeleka okukhulu;
- ekugugile;
- lapho bedla inani eliphakeme lemaprotheni.
Ake sikhulume ngokukhona kwevithamini B6 ekudleni.
Ukudla kwezilwane
- isibindi senkukhu nenkomo;
- inkukhu;
- i-tuna;
- i-sardine;
- mackerel.
Ukudla kwemifino
- imisedari;
- i-sea-buckthorn;
- ama-hazelnuts;
- i-walnut;
- ubhanana;
- ikhasi elimnandi;
- amazambane;
- isilwane;
- igromegranate.
I-Vitamin B6 emikhiqizweni yokwelashwa okushisa ibhujiswe ngama-25-30 kuphela, kanti ngesikhathi sokupheka, ingxenye yevithamini ihlala emanzini. I-Pyridoxine ibhujiswe ngokuchayeka kwelanga.
Izinzuzo
Izakhiwo ezibalulekile zika vithamini B6 zibandakanya ngokuyinhloko ekuhlanganiseni kwamaprotheni, ama-antibodies kanye ne-hemoglobin. I-Pyridoxine idlala indima ebalulekile ekwenzeni amafutha, amaprotheni, ama-carbohydrate, kanye nokubunjwa kwama- enzyme . I-Pyridoxine iyadingeka ukuze kusetshenziswe ngokujwayelekile ubuchopho nesistimu yezinzwa. Kuhilela ukuhlanganiswa kwama-amino acids nama-nucleic acid.
Ekudleni kwansuku zonke kufanele kufake ukudla okuqukethe i-vitamin B6 ngoba ngaphandle kokulimala kokumuncwa kwe-B12 nokuhlanganiswa kwe-Mg.
Izimpawu zokulahleka:
- ukucasula;
- ukunganakwa, ukulala;
- ukuphazamiseka, ukuphazamiseka kwamagatsha;
- ukuphuka emaceleni omlomo;
- ukuphuka emilonyeni;
- isikhumba esomile;
- ukulahlekelwa kwesifiso;
- ukuyeka ukukhula (ezinganeni).
Ukuntuleka kwe-B6 kubonakala ngezifo zomathumbu, ukwehluleka kwesibindi, ukugula kwemisebe. Kubuhlungu kakhulu ukumunwa kwe-pyridoxine nokudla kwama-antibiotics, amaphilisi okulawula ukuzalwa, kanye nezidakamizwa ezingenakuqhathaniswa.
Overdose
Uketshezi nge-vitamin B6 kunokwenzeka kuphela ngama-doses angaphezu kwesikhathi esingaphezu kuka-100 mg / ngosuku. Kulesi simo, isicanucanu singase senzeke, ukulahlekelwa ukuzwela kwezitho.