Hupenyu Hwezvipo, Zvishandiso, Migumisiro Yechipfuva & Zvimwe
Vitamini B6 muviri unowanikwa muhuwandu hwekuwedzera uye wakawana nenzira yezvokudya zvakawanda. Iyo inonziwo pyridoxine, vitamin B6 inobatsira muviri kuti urambe uine hutano hwemhando dzakanaka, kuputsa mapuroteni, kuchengetedza shuga yeropa mukutarisa uye kubereka zvirwere uye hemoglobin (chinhu chinotakura kutakura okisijeni kumasukisi).
Batsirwa
Vitamini B6 inogona kubatsira kubata mamiriro mazhinji, maererano neNational Institutes of Health (NIH).
Semuenzaniso, kutora vitamini B6 kunogona kuderedza ropa rakakura ye homocysteine (chinhu chinofungidzirwa kuti chinokonzera chirwere chepfungwa kana chichiitika pamatunhu akakwirira).
Imwe NIH inofungawo kuti vitamini B6 "inogona kubudirira" yekuderedza kushungurudzika mudumbu nekurutsira panguva yekuzvitakura, zviratidzo zve premenstrual syndrome (kusanganisira kurwadziwa kwepamuviri uye kuora mwoyo) nekusawirirana kwetsika kune vana vane maitiro akaderera e serotonin (kemikemikari inobatanidzwa mukugadzirisa mafungiro). Zvisinei, vitamini B6 haina kuonekwa kuti inobatsira nemamiriro akaita se carpal tunnel syndrome uye chirwere cheAlzheimer. Mukuwedzera, iyo NIH inonyevera kuti vitamini B6 inogona kusakwanisa kukuyeuchidza vanhu vakwegura kana kuvhiringidza kurohwa kwevanhu munguva yakapfuura.
Zvimwe zvidzidzo zvinoratidza kuti vitamini B6 inogonawo kubatsira kukurudzira masimba ezvirwere zvezvirwere, kusunungura mitsipa yakasuruvara uye rubatsiro mukutarisira arthritis, kurwara kwemhuka uye chirwere chemafi.
Zvisinei, kumwe kutsvakurudza kunodiwa vasati vasvini B6 inogona kukurudzirwa nekuda kwezvinangwa zvehutano.
Zvishandiso
Vanhu vanoshandisa vitamini B6 kurapa kana kudzivirira matambudziko akawanda ehutano akasiyana, kusanganisira:
- age-related macular degeneration
- Chirwere cheAlzheimer
- kurwara
- arthritis
- asthma
- carpal tunnel syndrome
- kuora mwoyo
- chirwere cheshuga
- chirwere chemoyo
- high cholesterol
- menopausal zviratidzo
- migraines
- chirwere chamangwanani
- premenstrual syndrome
Kushayikwa Zviratidzo
Kunyange zvazvo kushayikwa kwevitamine B6 kusingawanzwi muUnited States, vanhu vanotevera zvokudya zvekudya zvakashata-kana kudya zvinodhaka zvakanyanya zvinodhaka zvinogona kunge zvakaderera mavitamini B6. Zviratidzo zvekushaiwa kwevhitamini B6 zvinosanganisira kuvhiringidzika, kuora mwoyo, kusagadzikana uye muromo nemaronda.
Dietary Sources
Kuti uwane zvinokurudzirwa nezvokudya zvekudya (RDA) ye vitamini B6, sanganisira zvokudya zvinotevera mukudya kwako:
- rakasimbiswa mbeu (2 mg ne 3/4-cup serving)
- mbatata yakabikwa neganda (.7 mg pamashizha ehupamhi)
- bhanana (.68 mg pamichero yakasvibirira)
- garbanzo nyemba (.57 mg per 1/2-cup serving)
- huku, nyama chete (.52 mg nehafu yebate)
- rainbow trout (.29 mg pa 3-ounce anoshumira)
- sunflower mbeu (.23 mg pa ounce)
- avocado (.2 mg per 1/2-cup serving)
I-RDA yevhitamini B6 i 1.2 mg pazuva nekuda kwevakadzi vane makore 14 kusvika ku18; 1.3 mg pazuva nokuda kwevarume vane makore 14 kusvika ku50 uye vakadzi vane makore 19 kusvika ku50; 1.5 mg pazuva nekuda kwevakadzi vanopfuura makumi mashanu; uye 1.7 kune varume vanopfuura makumi mashanu.
Utano Hwokuvhengana NaB12
Dzimwe tsvakurudzo dzinoratidza kuti kutora vitamin B6 pamwe chete ne vitamini B12 kunogona kubatsira. Semuenzaniso, kuongorora kwakaitwa muna 2009 vakadzi vakadzi 5 442 makore 40 kana kupfuura vakawana kuti avo vakatora vitamini B6 pamwe chete ne vitamini B12 ne folic acid zuva rega rega kwemakore anenge 7.3 vakave nehuwandu huripo hwehutano hwemakore akawanda (zvichienzaniswa nevaya vakatora a placebo).
Chidzidzo chacho chakabudiswa muChirongwa cheInternal Medicine .
Panewo humwe uchapupu hwokuti kutora vitamini B6 pamwe chete ne vitamini B12 uye folic acid kunogona kubatsira kuderedza maitiro a homocysteine.
Caveats
Kunyange zvazvo vitamini B6 inogona kunge yakachengeteka kuvanhu vazhinji, inogona kukonzera mamwe madhara (kusanganisira kunyorera, kusuruvara, kurwadziwa kwepamuviri, kurasikirwa kwechido, kushaya musoro uye kurara). Mukuwedzera, kubatanidza vitamini B6 nedimwe mishonga kunogona kuunza zvinokuvadza. Iyi mishonga inosanganisira phenytoin, amiodarone, phenobarbital uye levodopa. Zvakakoshawo kuziva kuti kushandiswa kwemazuva akawanda kwehuwandu hwemavhitamini B6 kunogona kukonzera uropi nehutano matambudziko.
Kana uri kufunga nezvekushandiswa kwevitamini B6 kuwedzera, taura nachiremba wako kuti uone chirwere chakachengeteka.
> Sources:
> Christen WG, Glynn RJ, Chew EY, Albert CM, Manson JE. "Folic Acid, Pyridoxine, uye Cyanocobalamin Kusanganiswa Kwakaitwa uye Maitiro-Akabatanidzwa Macular Degeneration muvakadzi: Women's Antioxidant and Folic Acid Cardiovascular Study." Arch Intern Med. 2009 Feb 23; 169 (4): 335-41.
> National Institutes of Health. "Pyridoxine (Vitamin B6): MedlinePlus Zvinyorwa."
> National Institutes of Health. "Vitamin B6: MedlinePlus Medical Encyclopedia."
> Schnyder G, Roffi M, Flammer Y, Pin R, Hess OM. "Migumisiro yeHodocysteine-Kurapa Kwechirwere NeFliclic Acid, Vitamin B12, uye Vitamin B6 pane Chipatara Chikonzero Pashure pePercutaneous Coronary Kupindira: Swiss Heart Study: Randomized Controled Trial." JAMA. 2002 Aug 28; 288 (8): 973-9.