I-Vitamin B6 okanye i-pyridoxine i-vitamin ye-vitamin ye-vitamin e-soluble yamanzi ayizinzileyo, iyancipha kunye kunye nomchamo kwaye ubuninzi buveliswa yi-intestinal microflora ngenxa yemfuno zamathumbu kunye nesibindi.
I-Vitamin B6 ifumaneka kokutya kokutya kunye nezilwanyana. Yingakho ukusweleka kwe-pyridoxine yinto engeyona into eqhelekileyo, njengendlela yokutya okunokulinganisela indlela eyongezelelweyo ayimfuneko.
Imfuneko yemihla ngemihla ye-vitamin B6 i-2 mg kumntu omdala. Nangona kunjalo, kukho iintlobo ezininzi zabantu abafuna
- ukwandisa le dosi ukuya kwi-5 mg:
- ukukhulelwa kunye nokuhlaselwa;
- abantu abanesifo senhliziyo;
- ngokunyuka komzimba;
- ngexesha loxinzelelo olunzima;
- budala;
- xa kudla inani elongezelelweyo leprotheni.
Makhe sithethe ngobuninzi be vithamini B6 ekudleni.
Ukutya kwezilwanyana
- isibindi senkukhu kunye nenkomo;
- inkukhu;
- ityhuna;
- sardine;
- mackerel.
Ukutya okuhlwayo
- imisedare;
- i-buckthorn yolwandle;
- i hazelnuts;
- i-walnut;
- ibhanana;
- pepper e nandi;
- amazambane;
- millet;
- i rharnate.
I-Vitamin B6 kwimveliso yonyango lokushisa ichithwa ngama-25-30% kuphela, ngoxa ngexesha lokupheka, inxalenye yevithamini ihlala emanzini. I-Pyridoxine ibhujiswe kukukhanya kwelanga.
Izinzuzo
Iipropati ezibalulekileyo ze-vitamin B6 zibandakanya ngokuyinxalenye kwi-protein, i-antibodies kunye ne-hemoglobin. I-Pyridoxine idlala indima ebalulekileyo ekuhambelaneni kwamafutha, amaprotheni, i-carbohydrates, kunye nokubunjwa kwe- enzymes . I-Pyridoxine iyimfuneko ekusebenzeni ngokuqhelekileyo kwengqondo kunye nenkqubo yesifo. Kubandakanyeka kwi-synthesis yamino acid kunye ne-nucleic acid.
Ukutya kwansuku zonke kufuneka kufake ukutya okuqukethe i-vitamin B6 kuba ngaphandle kokudakalisa ukutshatyalaliswa kwe-B12 kunye nokuphulwa kweemveliso kunye neMg.
Iimpawu zokulahleka:
- ukucaphuka;
- ukunganakwa, ukulala;
- ukuxinwa, ukunyanzelwa kwamalungu;
- ukutyhalwa emacaleni omlomo;
- utyumba emlonyeni;
- isikhumba esomileyo;
- ukulahleka kwesidlo;
- ukuyeka ukukhula (kubantwana).
Ukungabikho kwe-B6 kwenzeka ngeentsholongwane zamathumbu, ukuhluleka kwesibindi, ukugula kwemitha. Kugqithisa ukuxutywa kwe-pyridoxine kunye nokudla kweziza-antibiotics, iipilisi zokulawula ukuzala, kunye neziyobisi ezingenakunzima.
Ukugqithisa
Ukutyhefuza nge-vitamin B6 kunokwenzeka kuphela ngamayeza angaphezu kwe-100 mg / ngosuku. Kule meko, i-nausea iyakwenzeka, ukulahleka kobubele bezitho.