Vitamini B6 kapena pyridoxine ndi vitamini B omwe sagwiritsidwa ntchito m'madzi omwe sagwiritsidwa ntchito mu minofu, amachotsedwa pamodzi ndi mkodzo ndipo amatha kupangidwa ndi matumbo a m'mimba chifukwa cha zofunikira za m'mimba ndi chiwindi.
Vitamini B6 imapezeka mu zakudya zonse zamasamba ndi zinyama. Ndicho chifukwa kuchepa kwa pyridoxine ndi chinthu chosakhala chachizolowezi, monga chakudya chodyera njira yowonjezera sikufunika.
Chofunika tsiku ndi tsiku cha vitamini B6 ndi 2 mg kwa munthu wamkulu. Komabe, pali magulu angapo a anthu omwe amafunikira
- kuwonjezera mlingo uwu mpaka 5 mg:
- mimba ndi lactation;
- anthu omwe ali ndi matenda a mtima;
- ndi kuwonjezeka kwa thupi;
- nthawi yovuta;
- mu ukalamba;
- pamene akudya kuchuluka kwa mapuloteni.
Tiyeni tiyankhule za kukhalapo kwa vitamini B6 chakudya.
Chakudya cha nyama
- chiwindi cha nkhuku ndi ng'ombe;
- nkhuku;
- tuna;
- sardine;
- mackerel.
Chakudya cha masamba
- mkungudza;
- mchere;
- hazelnuts;
- mtedza;
- nthochi;
- tsabola wokoma;
- mbatata;
- mapira;
- makangaza.
Vitamini B6 mu mankhwala omwe ali ndi chithandizo cha kutentha amawonongeka ndi 25-30%, pamene akuphika, mbali ya vitamini imakhalabe m'madzi. Pyridoxine imawonongedwa ndi kuwala kwa dzuwa.
Ubwino
Matenda ofunika kwambiri a vitamini B6 makamaka amagwiritsa ntchito mapuloteni, mabakiteriya ndi hemoglobini. Pyridoxine imathandiza kwambiri kuwonetsa mafuta, mapuloteni, chakudya, komanso kupanga mapuloteni . Pyridoxine ndizofunikira kuti ntchito yeniyeni ikwaniritsidwe ndi dongosolo lamanjenje. Zimaphatikizidwa mu kaphatikizidwe ka amino acid ndi nucleic acid.
Zakudya zamasiku onse ziyenera kukhala ndi zakudya zomwe zili ndi vitamini B6 chifukwa popanda kuyamwa kwa B12 ndi mankhwala ophwanyidwa ndi Mg.
Zizindikiro za kuchepa:
- kukwiya;
- kusasamala, kugona;
- kupweteka, kupweteka kwa miyendo;
- ming'alu m'makona a pakamwa;
- Kutsekedwa mmilomo;
- khungu louma;
- kusowa kwa njala;
- kutha kwa kukula (mwa ana).
Kuperewera kwa B6 kumachitika ndi matenda a m'matumbo, kulephera kwa chiwindi, matenda a radiation. Zimapweteketsa kwambiri kuyamwa kwa pyridoxine komanso kudya maantibayotiki, mapiritsi oletsa kubereka komanso mankhwala osokoneza bongo.
Kuchulukitsa
Kupha poizoni ndi vitamini B6 kungatheke pokhapokha ngati nthawi yayitali imatha kupitirira 100 mg / tsiku. Pachifukwa ichi, kunyozetsa kukhoza kuchitika, kutaya mphamvu kwa miyendo.