Vitamini B-6, kana pyridoxine, inhengo yemhuri yakasanganiswa nemvura yeB-yakaoma mavitamini. Zvinoda kuti mapuroteni uye glucose metabolism, uye iwe unoda vitamini B-6 kuti uite hemoglobin, iyo inhengo yemasero matsvuku eropa anotakura okisi kune zvikamu zvose zvemuviri wako.
Zvakawanda zvevhitamini B-6 zvinodiwa kuti utano hwemasimba huve hutano hwakanaka nokuti hunobatsira kuchengetedza hutano hwe thymus, spleen uye lymph nodes.
Zvinotarisirwawo kune nhepfenyuro yakagadzikana yenyika.
Vitamini B-6 inowanikwa muzvokudya zvezvose zvirimwa nemhuka zvakabva, zvinosanganisira hove, nyama, michero, maruva, uye mimwe miriwo.
Sangano reNational Academy of Sciences, Engineering, uye Medicine, Health and Medicine Division rinogadzira kudya kwemazuva ose kunyorera intakes (DRIs) kwevhitamini B-6 kune varume nevakadzi. Chido chinosiyana nemakore uye vakadzi vane pamuviri kana kunwisa vanoda zvishoma pane vakadzi vasina pamuviri.
Aya maCDI anoratidzira mari inofanirwa kune munhu iye zvino ane hutano hwakanaka, saka kana uine hutano hwakanaka, chiremba wako anogona kukubatsira kuona kana uri kuwana mavitamini B-6 akakwana kubva pane kudya kwako.
Varume
1 kusvika kumakore matatu: 0.5 milligrams pazuva
4 kusvika kumakore 8: 0.6 milligrams pazuva
Makore 9 kusvika ku13: 1.0 milligrams pazuva
14 kusvika kumakore makumi matatu: 1.3 milligrams pazuva
31 + makore: 1.7 milligrams pazuva
Vakadzi
1 kusvika kumakore matatu: 0.5 milligrams pazuva
4 kusvika kumakore 8: 0.6 milligrams pazuva
Makore 9 kusvika ku13: 1.0 milligrams pazuva
14 kusvika kune makore makumi mashanu: 1.3 milligrams pazuva
51+ makore: 1.5 milligrams pazuva
Vakadzi vane pamuviri: 1.9 milligrams pazuva
Vakadzi vari kuyamwa: 2.0 milligrams pazuva
Vitamini B-6 Kukwana
Sezvo inowanikwa mune zvakasiyana-siyana zvekudya, anenge munhu wese anowana zvakakwana kubva pakudya. Ichokwadi kuti vitamini B-6 inoshaya inowanika uye inowanzosangana nemamwe maB-complex vitamin. Doro rinoderedza kurasikirwa kwevhitamini B-6 mumuviri saka doro rinogona kunge risisina kukwana zviratidzo.
Vakuru vakwegura avo vane kudya zvakasiyana-siyana vanogonawo kuva vasina kukwana mu vitamini B-6.
Zvakadini Nezvokudya Zvokudya?
Vitamini B-6 zvigadziriswe zvakakurudzirwa kuti zvive nemhando dzakasiyana-siyana zvinosanganisira carpal tunnel syndrome, kuora mwoyo, misoro, uye premenstrual syndrome. Asi tsvakurudzo haina kupa huwandu hunokwana hwehutano hwekliniki kuti hugone kuita chero hupi zvarongwa.
Supplemental B-6 ichaderedza ropa rama homocysteine. Kurema mazinga e homocysteine kunobatanidzwa nehutano hwepamusoro hwehutano hwepfungwa. Zvinosuruvarisa, kubatsiridza hakuratidzi kuderedza ngozi iyo. Icho hachiita sechichivandudza kugadzirisa basa kana.
Vitamini B-6 inogona kukwanisa kuderedza kushungurudza uye kusvitsa mumadzimai ane pamuviri. Izvo zvinowanikwa mazamu zviri pasi peE UL, kazhinji mumakiromita 10 kusvika ku25 pamusi. Zvisinei, kunyange pazvikamu izvi zvakachengeteka, unofanira kutaura nachiremba wako usati watora vitamini B-6 kuwedzera.
Vitamini B-6 Inotyisa
Maererano neU.S. Office Dietary Supplements, kutora maitiro akawanda e vitamin B-6 zuva rega rega kwenguva yakareba kunogona kukonzera kukura uye kufambira mberi kwekunzwa kweuropathy kunoratidzika nekurasikirwa kwekutonga kwemuviri.
Nzira yekukuvara kwehutano yakataurwa kune vanhu vakatora imwe kusvika kumagiramu matanhatu e pyridoxine kwemakore anopfuura rimwe.
Izvo zvinokanganisa zvinodzokororwa apo kuwedzerwa kunomiswa. Vitamini B-6 chepfu inogonawo kukonzera zvipembenene zveganda, kuchena kwekunzwa uye zviratidzo zvepamuviri, zvakadai sekunyunyuta uye kuora mwoyo.
> Sources:
The National Academy of Sciences, Engineering uye Medicine, Health and Medicine Division. "Dheari Reference Reference Intakes Tables nekushanda."
National Institute of Health Office of Dietary Supplements. "Vitamini B-6 Dietary Supplement Fact Sheet for Professionals."