Vitamini B-6, kapena pyridoxine, ndi membala wa madzi osungunuka m'madzi a mavitamini ambiri. Amafunika kuti mapuloteni ndi shuga a shuga, ndipo mufunikira vitamini B-6 kupanga hemoglobini, yomwe ili gawo la maselo ofiira a magazi omwe amanyamula mpweya ku ziwalo zonse za thupi lanu.
Mavitamini B-6 okwanira amafunikira kuti chitetezo cha mthupi chitetezeke chifukwa chimathandiza kukhala ndi thanzi la thymus, spleen ndi zamaliseche.
Iyenso amafunikanso kuti dongosolo lamanjenje labwino liziyenda bwino.
Vitamini B-6 imapezeka mu zakudya zazitsamba ndi zinyama, kuphatikizapo nsomba, nyama, zipatso, nyemba komanso masamba ambiri.
National Academy of Sciences, Engineering, ndi Medicine, Health and Medicine Division imayambitsa mavitamini B-6 omwe amapezeka tsiku ndi tsiku kwa amuna ndi akazi. Chosowa chosiyana ndi zaka ndi amayi omwe ali ndi mimba kapena kuyamwa amafunikira pang'ono kuposa amayi omwe alibe pakati.
Ma CDI amasonyeza ndalama zofunika kwa munthu amene ali ndi thanzi labwino, choncho ngati muli ndi thanzi labwino, adokotala angakuthandizeni kudziwa ngati muli ndi vitamini B-6 okwanira.
Amuna
Zaka 1 mpaka 3: 0,5 milligrams pa tsiku
Zaka 4 mpaka 8: 0.6 milligrams patsiku
Zaka 9 mpaka 13: 1.0 milligrams pa tsiku
Zaka 14 mpaka 30: 1.3 milligrams pa tsiku
31+ zaka: 1.7 milligrams patsiku
Akazi
Zaka 1 mpaka 3: 0,5 milligrams pa tsiku
Zaka 4 mpaka 8: 0.6 milligrams patsiku
Zaka 9 mpaka 13: 1.0 milligrams pa tsiku
Zaka 14 mpaka 50: 1.3 milligrams patsiku
51+ zaka: 1.5 milligrams patsiku
Azimayi omwe ali ndi mimba: 1.9 milligrams pa tsiku
Azimayi omwe akuyamwitsa: 2.0 milligrams pa tsiku
Vitamini B-6 Kutaya
Popeza zimapezeka mu zakudya zosiyanasiyana, pafupifupi aliyense amapeza chakudya chokwanira. Vuto la vitamini B-6 lenileni ndi losowa ndipo kawirikawiri limatsagana ndi zofooka zina za vitamini B. Mowa umathamanga kwambiri kutayika kwa vitamini B-6 m'thupi, mowa mwauchidakwa amatha kuchepa.
Akulu achikulire omwe zakudya zawo zimakhala zochepa zingakhalenso ndi vitamini B-6 zosowa.
Nanga Bwanji Zakudya Zakudya?
Vitamini B-6 zowonjezerapo zakhala zikulimbikitsidwa kuti zithetse mavuto osiyanasiyana kuphatikizapo matenda a carpal, matenda, kupweteka kwa mutu, ndi matenda oyambirira. Koma kafukufuku sanapereke umboni wokwanira wa ma kachipatala kuti athe kupanga malingaliro alionse.
Supplemental B-6 idzachepetsa magazi a homocysteine. Matenda owonjezera a homocysteine amakhala ndi chiopsezo chachikulu cha matenda a mtima. Tsoka ilo, supplementation samaoneka ngati kuchepetsa chiopsezo. Zikuwoneka kuti sizikuthandizani kumvetsetsa.
Vitamini B-6 ikhoza kuthandiza kuchepetsa kunyowa ndi kusanza kwa amayi oyembekezera. Mlingo wake uli pansi pa UL, kawirikawiri pamakilomita 10 kapena 25 pa tsiku. Komabe, ngakhale pazifukwa zotetezeka, muyenera kulankhula ndi dokotala musanayambe kumwa vitamini B-6 zowonjezereka.
Vitamini B-6 Kuopsa
Malinga ndi bungwe la US Food Dietary Supplements, kumwa mavitamini B-6 tsiku lililonse kwa nthawi yaitali kungayambitse matenda opatsirana kwambiri omwe amadziwika ndi kusowa kwa kayendedwe ka thupi.
Kuwonongeka kwa mitsempha kwafotokozedwa mwa anthu omwe atenga makilogalamu asanu ndi limodzi a pyridoxine kwa zoposa chaka chimodzi.
Zowonongeka zimasinthidwa pamene kuwonjezeretsedwa kwayimitsidwa. Vitamini B-6 poizoni angayambitsenso matenda a khungu, kutengeka kwa thupi ndi zizindikiro za m'mimba, monga kunyozetsa ndi kupweteka.
> Zotsatira:
National Academy of Sciences, Engineering ndi Medicine, Health ndi Medicine Division. "Zolemba Zowonjezera Zakudya Zakudya ndi Machitidwe."
Maofesi a National Health Office of Food Supplements. "Vitamini B-6 Zakudya Zowonjezera Zolemba Zolemba za Ophunzira."