I-Vitamin B6 yigama elihlangene lezinto ezintathu eziphilayo ezisebenzayo: i-pyridoxine, i-pyridoxal ne-pyridoxamine. Ngokuvamile kaningi kumikhiqizo, kwenzeka ngokuqondile ngendlela ye-pyridoxine. Kusukela ngomzuzu lapho kutholakala khona, i-B6 ibhekwa njengebaluleke kakhulu ebusweni bethu nge vithamini. Ake sibone ukuthi liwusizo kangakanani i-vitamin B6 nokuthi ungayitholaphi.
Izinzuzo
Kuyaziwa ukuthi i-vitamin B6 iyadingeka ekulahlekeni kwesisindo. Isizathu salolu buhlobo sise-oxygen. Akuyona imfihlo ukuthi inqubo yokushisa amafutha ikhona lapho kukhona oksijeni (futhi ngaphezulu kwe-O2, ngokushesha le nqubo idlula). Abathwali be-oksijini emzimbeni yi-erythrocytes, futhi i-B6 iqondisa ngokuqondile ukuqala kwawo. Isiphetho: ngokuntuleka kwe-B6, ukukhiqizwa kwama-erythrocyte kunciphisa, futhi lapho kungekho khona, inqubo yokulahlekelwa isisindo iyancipha noma iyanqamuka, ngoba kunesidingo se-oxygen.
I-B6 yi-vitamin B ebaluleke kunazo zonke yabasebenzi bomzimba. I-Vitamin B6 iyadingeka ekwakheni umzimba ngenxa yezizathu ezimbili:
- Abakhi bomzimba badla inani elengeziwe lamaprotheni. Uma ukudla okungaphezulu kwamaprotheni kufika, i-B6 eyengeziwe kudingeka ihlanganise le phrotheni futhi ihlanganise ama-amino acids. Ngokuntuleka kwe-pyridoxine, umzimba uqala ukuwukhipha emathunjini nasesibindi (futhi yena ngokwakhe udinga isibindi).
- I-Vitamin B6 iqhaza ngokuqondile esakhiweni semisipha.
I-Vitamin B6 ibangela umsebenzi wokuzivikela kanye nokuvuselelwa kwezicubu. Kubalulekile nokusebenza kwesistimu ye-central central kanye nobuchopho, njengoba kuvimbela u-hypoglycemia (ushukela wegazi ophansi) futhi kuvumela ukukhiqizwa kwe-insulini. I-B6 ihileleke ekutheni i-lipid metabolism, ilawula izinga lamafutha egazini, ivimbela ukutholakala kwe-atherosclerosis. Kuyaziwa ukuthi i-vitamin B6 inikeza isignali ebuchosheni ukwandisa amandla okusebenza, kuthuthukisa ukukhuthazela. Yingakho ezemidlalo kungenakwenzeka.
Futhi i-pyridoxine ibalulekile emsebenzini wezinhliziyo zethu. Ilawula ukulinganisa kwe-potassium ne-sodium, ngokwephula ukuthi umsoco we-myosin uyadabukisa kangakanani, uketshezi luhlala emaseli, futhi kugeleza.
Yini edingekayo ku-vitamin B6, sesivele siyifinyelele, manje sizobheka imithombo yayo.
Imikhiqizo |
I-Vitamin B6 itholakala ekutheni izitshalo kanye nemikhiqizo yezilwane. Ngenxa yalokhu, ukunamathela ekudleni okulinganiselayo, ungakwazi kalula ukuhlinzeka ngemali efanele ye pyridoxine:
- imisedari;
- uhlume ukolweni;
- imbewu yamathanga nezinhlamvu ze-sunflower;
- isibindi senkomo yenkomo nenkukhu;
- imifino nemifino emihlaza;
- ubhanana;
- amazambane;
- ikhodi;
- i-sardine;
- ubhontshisi;
- inyama yenkukhu;
- igromegranate.
Masingacingi kakhulu lapho i-vitamin B6 iqukethe khona. Lapha ngakho konke kucacile. Ngomuntu olinganiselwe, kwanele ukuwuthola ngokudla, ake sikhulume ngalabo abadinga umthamo omkhulu.
Izinga lansuku zonke
- Abantu abadala - 2 mg.
- Ngesikhathi sokukhulelwa kanye ne-lactation - 5 mg.
- Ngemuva kokuqala kokunqamuka kwesikhashana - 5 mg.
Mayelana nama-bodybuilders, sesivele sikhulume, kufanele futhi uthathe izithako ze-pyridoxine kulabo abadliwayo, ngoba akuyona imfihlo ukuthi iningi lokudla liholela ekutheni i-vitamin ishicilelwe. Ngaphezu kwalokho, i-B6 idinga abantu ngesikhathi sokucindezeleka okukhulu kwengqondo noma ngokomzimba,
Ukudla kwe-vitamin B6 kuyadingeka yibo bonke abaphuza imithi yokukhuthaza ukuqedwa kwayo: ama-antibiotics noma amaphilisi okulawula ukuzalwa.
Overdose
Imiphumela emibi ngokudla kwe-vitamin B6 ayiqabile ngokweqile, njengoba i-vithamine engenawo amanzi futhi ayiqongeleli emzimbeni, kodwa idonswa emcinini. Kodwa-ke, uma uthatha umthamo ongaphezulu kuka 1000 mg, izimpawu ezilandelayo zesifo esinobuthi zingenzeka: ukuphazamiseka nokulahlekelwa ukuzwela kwezitho.