Ubudlelwano phakathi kokudla okunomsoco kanye nokusebenza kahle komzimba kuyindaba eyisisekelo uma kukhulunywa ngama-micronutrients abalulekile njengovithamini B6. Nakuba sivame ukuzwa ngokubaluleka kokuba ne-vitamin B6 eyanele ekudleni kwethu, kwenzekani uma leli vithamini lintula, kungakhathaliseki ukuthi ngenxa yezinketho zokudla, izimo zempilo, noma ukudla okungenayo lesi sakhamzimba, akuvamile ukuhlolisiswa ngokuningiliziwe.
Ukungena ekudleni okuphansi noma okungenawo uvithamini B6, ukukukhomba, izici ezinganciphisa ukuba khona kwevithamini ekudleni kwethu, kanye nemiphumela lokhu kuntuleka okungaba nayo emzimbeni kuyisihluthulelo sokuqonda indlela yokulondoloza impilo yethu ibhalansi. Ngale kwedatha yezobuchwepheshe, kuyathakazelisa ukuthola ukuthi ukushoda kukavithamini B6 kuzibonakalisa kanjani, yimaphi amaqembu abantu abasengozini enkulu, nokuthi lesi simo singagwenywa kanjani ngokudla, ukwesekwa, noma ukujwayela imikhuba ethile yokuphila.
Iyini i-vitamin B6 futhi isetshenziselwa ini?
I-Vitamin B6, ngokwesayensi eyaziwa ngokuthi i-pyridoxine, ingeyeqembu lamavithamini ancibilikayo emanzini we-B complex. Le micronutrient itholakala ngokwemvelo ekudleni okunhlobonhlobo futhi ibalulekile ukuze ama-enzyme omzimba alawule izinqubo eziningi zamakhemikhali ezibalulekile. Indima yayo eyinhloko ukusebenza njenge-coenzyme kumetabolism yama-amino acid, okuvumela ukwakhiwa kwama-neurotransmitters, ukuhlanganiswa kwe-hemoglobin, nokukhululwa kwamandla ekudleni.
Le vithamini ithonya ngokuqondile imisebenzi ehlukahlukene njengokukhula kobuchopho, amasosha omzimba, nokugcinwa kwempilo yengqondo. Ngesikhathi sokukhulelwa nasebuntwaneni, i-vitamin B6 ibaluleke kakhulu, njengoba ihilelekile ekuthuthukiseni izinzwa kanye nokuvuthwa kwesimiso sezinzwa esiyinhloko. Kuhileleke ngisho nasekulawuleni amahomoni ahlobene nokucindezeleka nokuguquguquka kwemizwelo.
Njengoba iyivithamini encibilika emanzini, ayigcinwa ngobuningi futhi umzimba udinga ukudla njalo ngokudla. Uma ukudla kunganele noma umzimba ungakwazi ukukusebenzisa ngendlela efanele, kungase kube nezinkinga ezihlukahlukene zezempilo ezithinta imetabolism, isikhumba, isimiso sezinzwa kanye nokungavikeleki komzimba.
Ukubaluleka kwayo kugcizelelwa ngoba umzimba awukwazi ukuzihlanganisa ngokwawo, ngakho sincike emithonjeni yangaphandle ukuze sihlangabezane nezidingo zethu zansuku zonke. Ngakho-ke, kubalulekile ukwazi kokubili ukudla okunothe ngale vithamini kanye nalokho, ngenxa yemvelo noma ukucubungula kwakho, akuntuli, ngoba ukuntula kungaholela ezimpawini ezihlukahlukene futhi kubeke engcupheni inhlalakahle jikelele.
Imithombo yokudla ye-vitamin B6
I-Vitamin B6 ikhona ekudleni okuningi, kokubili izilwane nezitshalo, nakuba ukugxila kwayo kungahluka kakhulu. Ukudla okwaziwa ngokuba ne-B6 ephezulu kuhlanganisa inyama engenamafutha (inkukhu, i-turkey, ingulube), inhlanzi efana ne-salmon ne-tuna, imidumba (udali, uphizi, ubhontshisi), amantongomane (ama-alimondi, ama-walnuts, imbewu kabhekilanga), okusanhlamvu (oats, irayisi elinsundu), nemifino enjengobhanana, isipinashi namazambane.
Nokho, kukhona ukudla okuningi ngokwemvelo okuqukethe amanani amancane noma angenawo kavithamini B6. Lokhu kusilela kungatholakala ekudleni okucolisisiwe nokucutshungulwe ezimbonini, kufulawa omhlophe, ilayisi elipholishiwe, ushukela, amafutha emifino, kanye nemikhiqizo egayiwe kakhulu, evame ukuba namavithamini B amancane ngenxa yokususwa kwezingxenye zokusanhlamvu noma ukucekelwa phansi kwamavithamini ngesikhathi sokucwengwa nokupheka.
Ngaphezu kwalokho, kubalulekile ukuqaphela ukuthi emazweni athuthukile, umthombo oyinhloko kavithamini B6 kubantu abadala abaningi uvela ekudleni okunothisiwe noma okuqinisiwe, ikakhulukazi lokho okuye kwacutshungulwa okwasusa lesi sakhi. Kungakho namuhla, izinkwa eziningi, okusanhlamvu kwasekuseni, nemikhiqizo yokusanhlamvu inaleli vithamini elingeziwe ukuze kunxeshezelwe ukulahlekelwa okubangelwa izinqubo zezimboni.
Izinhlobonhlobo nokulinganisela ekudleni kubalulekile ukuze kuqinisekiswe ukudla okwanele kwevithamini B6. futhi ugweme ukuncika kuphela emithonjeni ecebile noma izithasiselo. Ukudla okuhlanganisa amaprotheni ezilwane, imifino, izithelo, imifino, nokusanhlamvu kuyindlela ephephile yokugcina amazinga amahle ale vithamini futhi unciphise ingozi yokuntuleka.
Izinto ezinciphisa ukuba khona kwevithamini B6 ekudleni
Izici ezihlukahlukene zingaba nomthelela ekudleni okuthile okungenawo uvithamini B6 noma amanani aphansi kakhulu awo.. Izizathu eziyinhloko zihlanganisa izinqubo zokucwenga ezimbonini, ukugcina isikhathi eside, ukupheka emazingeni okushisa aphakeme, kanye nokusetshenziswa kwezithasiselo ezithile noma izinto ezilondolozayo ezingacekela phansi amavithamini ancibilika emanzini.
Esinye sezibonelo ezicacile ukucubungula okusanhlamvu nofulawa. Ukukhipha i-hull kanye negciwane ngesikhathi kukhiqizwa ufulawa omhlophe noma irayisi elimhlophe kunciphisa kakhulu okuqukethwe kwevithamini B6, njengoba lezi zingxenye zicebile kakhulu kumavithamini B.
Esinye isici esithinta ukuba khona kwe-vitamin B6 isitoreji eside kanye nokushisa okuphezulu ekhishini. Amavithamini B azwela ukushisa, ukukhanya, nomoya-mpilo, ngakho ukupheka isikhathi eside, ukushisisa okuqhubekayo, noma ukugcinwa okungafanele kunganciphisa nakakhulu okuqukethwe kwamavithamini ekudleni.
Ukudla okusetshenzwe kakhulu kanye nokudla okulula kwasezimbonini nakho kuvame ukuntula uvithamini B6., njengoba izithako eziyisisekelo ziye zashintshwa kakhulu, futhi inani lazo lokudla okunempilo liyancipha kakhulu. Ngakho-ke, amakhekhe agayiwe, iziphuzo ezibandayo, uswidi, ama-chips amazambane, nemikhiqizo yokubhaka yezimboni inikeza ama-micronutrients ambalwa, kuhlanganise ne-pyridoxine.
Yikuphi ukudla okushodayo noma okuphansi kakhulu kuvithamini B6?
Ukuhlonza ukudla okungenawo uvithamini B6 noma okunamazinga aphansi kakhulu, singabheka lokho okuye kwacutshungulwa kakhulu noma okunganikezi ngokwemvelo lesi sakhi. Ezinye izigaba zokudla eziphawuleka ngokungabi bikho noma ukushoda kwe-pyridoxine yilezi:
- Ufulawa ocolisisiwe kanye nemikhiqizo esuselwe: Isinkwa esimhlophe, amakhukhi, ama-muffin, amakhekhe, nokunye ukudla okwenziwe ngofulawa omhlophe kuvame ukungabi nawo uvithamini B6 ngaphandle uma kucetshiswe ngokuzenzakalelayo.
- Irayisi elimhlophe: Ngesikhathi sokupholishwa nokucwengisiswa kokusanhlamvu, igciwane, indawo yokugcina amavithamini B, liyasuswa.
- Ama-sweeteners nemikhiqizo enoshukela: Ushukela omhlophe, uju lwezimboni, ama-syrups, iziphuzo ezibandayo ezinoshukela kanye nemikhiqizo efanayo ayinawo uvithamini B6 ngokuphelele.
- Amafutha emifino ahlanziwe namafutha: Amafutha acolisisiwe kanye nokufinyezwa kwemifino akunikezeli cishe amavithamini B, kuhlanganise ne-B6.
- Ukudla okucutshungulwe kakhulu: Imikhiqizo efana nokudla okulula, ukudla okulula okufakwe emasakeni, amashiphu ezimboni, amabele okuthengisa amacereal, ukudla osekulungele ukushiswa, nokunye okunjalo.
- Iziphuzo ezidakayo nezithambile: Ngaphezu kokunganikezi uvithamini B6, ukusetshenziswa ngokweqile kungakhinyabeza ukumuncwa komzimba nokusetshenziswa kwaleli vithamini.
- Imikhiqizo yenyama egayiwe: Amasoseji, ama-cold cut, nemikhiqizo yenyama egayiwe kakhulu ilahlekelwa ingxenye enkulu yokuqukethwe kwayo kwamavithamini okuqala.
Ngakolunye uhlangothi, ukudla okuphelele, okusha, nokugaywe kancane ngokwemvelo kugcina uvithamini B6 kanye namanye amavithamini B. Ngakho-ke, ukudla okusekelwe ekudleni kwangempela, okucutshungulwa kancane futhi okuseduze nesimo sazo sokuqala, kubalulekile ukuze kuqinisekiswe ukutholakala okwanele kwale micronutrient.
Kungani kubaluleke kangaka ukugwema ukuntuleka kwevithamini B6?
I-Vitamin B6 idlala indima ebalulekile yezinto eziphilayo ku-amino acid metabolism, ukukhiqizwa kwe-neurotransmitter, ukuhlanganiswa kwe-hemoglobin, nokusebenza kwamasosha omzimba, phakathi kwezinye izinqubo ezibalulekile. Ngakho-ke, ukuntuleka kwale vithamini kungaba nemiphumela emibi ezicini ezihlukahlukene zempilo.
Phakathi kwemisebenzi eyinhloko kavithamini B6 yilezi:
- Ukubamba iqhaza ekuphenduleni kwe-enzymatic okungaphezu kwekhulu okuhlobene ne-metabolism yamaprotheni, ama-carbohydrate namafutha.
- Ukwakhiwa kwama-neurotransmitters njenge-serotonin, i-dopamine ne-GABA, elawula isimo sengqondo, ukulala nokuphendula kwengcindezi.
- I-Hemoglobin synthesis, ebalulekile ekuthuthweni komoya-mpilo nokukhiqizwa kwamangqamuzana abomvu egazi.
- Igalelo ekusebenzeni kahle kwamasosha omzimba, esiza ekulweni nezifo.
- Ukulawulwa kokukhishwa kweglucose ku-glycogen egcinwe esibindini, okunomthelela ebhalansini yamazinga kashukela egazini.
Ukunaka ukuba khona kwe-vitamin B6 ekudleni kubalulekile ukuze ugweme izimpawu zokuntula nokugcina ukusebenza kahle komzimba. Ukuntuleka kwale vithamini kungase kuthule ekuqaleni, kodwa kubi nakakhulu uma kungalungiswa.
Imiphumela yokuntuleka kwe-vitamin B6 emzimbeni
Ukuntuleka kwevithamini B6 kuyivelakancane kubantu abanokudla okuhlukahlukene, kodwa kungenzeka ngenxa yezizathu eziningi: ukungondleki, ukuphuza ngokweqile, izifo eziphazamisa ukumuncwa kwezakhi, ukusetshenziswa kwemithi ethile, noma ukudla okunemikhawulo ethile. Imiphumela yokuntuleka kwe-B6 iyahlukahluka futhi ithinta izinhlelo eziningi zomzimba.
Phakathi kwezimpawu ezivame kakhulu neziyaluyalu ezihlobene nokuntuleka kwevithamini B6 yilezi:
- I-Microcytic anemia: Ngenxa yokwehla kokuhlanganiswa kwe-hemoglobin, okubangela ukukhathala, ubuthakathaka nokuntuleka kwamandla.
- Izinguquko ze-Dermatological: Ukubukeka kwama-rashes, isikhumba esomile noma esilumayo, ukuqhekeka emakhoneni ezindebe, nokuvuvukala kolimi.
- Izinkinga ze-Neurological: Ukuntuleka kwe-neurotransmitter okungaholela ekucindezelekeni, ukucasuka, ukudideka, ukulahlekelwa inkumbulo, noma ngisho nokuquleka, ikakhulukazi ezinsaneni nakubantu asebekhulile.
- Impendulo ebuthakathaka yamasosha omzimba: Amasosha omzimba ayancipha ngokumelene nezifo kanye nama-agent angaphandle.
- Ayanda ingozi yamatshe ezinso: Ngenxa yokuphazamiseka kwe-metabolism yamakhemikhali athile akhuthaza ukwakheka kwamatshe ezinso.
- Ezinganeni: Ukucasuka, ukukhala njalo, ukuquleka, kanye nokwanda kokungenwa yizifo kanye nokuphazamiseka kwemizwa.
Ukushoda okukhulu akuvamile futhi kuvame ukwenzeka kanye nokunye ukuntula ukudla okunomsoco, ikakhulukazi ezimeni zokungondleki emhlabeni wonke, izifo ezingelapheki, noma izinkinga zokumuncwa kwamathumbu. Kodwa-ke, ngisho nokushoda okuncane noma okumaphakathi kungathinta izinga lempilo kanye nenhlalakahle jikelele esikhathini esimaphakathi nesikhathi eside.
Amaqembu engcuphe: Ubani othambekele kakhulu ekuntulekeni kwe-vitamin B6?
Nakuba abantu abaningi bethola i-vitamin B6 eyanele ngokudla okunomsoco, kunamaqembu abantu abasengozini enkulu yokuntula. Phakathi kwazo kukhona:
- Abantu abanesifo sezinso: Ikakhulukazi labo abaku-dialysis noma abathole ukufakelwa isitho somzimba.
- Iziguli ezinezinkinga ze-autoimmune: I-Rheumatoid arthritis, isifo se-celiac, isifo sika-Crohn, i-ulcerative colitis, noma ezinye izimo ezishintsha ukumuncwa kwezakhi.
- Abantu abanomlutha wotshwala: Utshwala buphazamisa ukumuncwa kanye nokusetshenziswa kwe-vitamin B6, kanti futhi buyingozi ekudleni okuphelele.
- Omama abakhulelwe nabancelisayo: Izidingo zabo ziyanda futhi bangase badinge ukwesekwa ngaphansi kweseluleko sezokwelapha.
- Abantu abadala: Ngokukhula kweminyaka, inqubo yokumuncwa kwamavithamini ingase ingasebenzi kahle.
- Abadla imifino abaqinile nama-vegans: Nakuba i-B6 ikhona emifino, ukudla okulinganiselwe noma ukungabi khona kokudla okuqinile kungandisa ingozi yokuntuleka.
- Abasubathi nabantu abakhuthele kakhulu: Ukuzikhandla ngokomzimba kwandisa isidingo sama-micronutrients, okuhlanganisa uvithamini B6, ngenxa yokusheshisa imetabolism kanye nokulungiswa kwezicubu.
- Iziguli ezinezinkinga zamathumbu: Izifo ezikhubaza ukumuncwa kwamathumbu, njenge-short bowel syndrome noma i-chronic bowel syndrome, zingase zibangele ukuntuleka.
Lawa maqembu kufanele akuqaphe ngokukhethekile ukudla kwawo, abeke phambili imithombo ehlukahlukene yokudla okunothe ngovithamini B6 futhi abonisane nochwepheshe bezempilo mayelana nokwelulekwa kokuhlanganisa izithasiselo uma kunesidingo.
Ungakuhlonza kanjani ukuntula nokuthi ungambona nini uchwepheshe wezokunakekelwa kwempilo
Izinsolo zokushoda kwe-vitamin B6 zingenziwa ngezimpawu ezingaqondile njengokukhathala okungenasizathu, ukuphazamiseka kwesikhumba, imizwa yokucindezeleka noma ubunzima bokugxila. Kodwa-ke, ukuqinisekiswa okuqinisekile ngokuvamile kudinga ukuhlolwa kwegazi okunquma amazinga e-pyridoxine nezinye izimpawu ze-hematological noma ze-metabolic.
Ukuhlolwa kwezokwelapha kunconywa ikakhulukazi kubantu abanezici eziyingozi, izimpawu eziqhubekayo, noma izimo ezingase zithinte ukumuncwa kwezakhi. Kulezi zimo, ukwenezela kungaba ithuluzi eliwusizo neliphephile, elihlale lingaphansi kokuqondisa kochwepheshe.
Akunconywa ukuthi uzitholele ngokwakho noma uqale izithako ze-vitamin B6 ngaphandle kweseluleko sezokwelapha., njengoba ngokweqile kungase kube yingozi, njengoba sizobona ngezansi.
Imiphumela emibi ye-vitamin B6 eyeqile
Nakuba ingavamile, i-vitamin B6 eyeqile, ikakhulukazi ngokufaka i-supplement isikhathi eside, ingaba nemiphumela enobuthi neyingozi. Umzimba ususa kalula amavithamini amaningi ancibilikayo emanzini, afana ne-B6, kodwa ukudla imithamo ephezulu kakhulu (ephakeme kakhulu kunomthamo wansuku zonke onconywayo) izinyanga noma iminyaka kungaholela e-peripheral neuropathy, ukuntweza, ubuthakathaka bemisipha, ngisho nokulahlekelwa ukulawulwa kwemoto.
Ezinye izimpawu ze-vitamin B6 ngokweqile zihlanganisa:
- Ukuqubuka kwesikhumba okunamabala abuhlungu
- I-Hypersensitivity ekukhanyeni
- Isicanucanu kanye nesilungulela
- Ukuguquguquka kwemizwa
I-European Food Safety Authority (EFSA) ibeke imikhawulo yokuphepha ephansi kakhulu, incoma ungadluli i-12 mg / ngosuku kubantu abadala ukugwema ingozi yobuthi. Ngakho-ke, nakuba kubalulekile ukugwema ukuntula, kubalulekile futhi ukuthi ungadlulisi ukwesekwa ngaphandle kwezizathu zomtholampilo.
Ukusebenzisana kwe-vitamin B6 nemithi nezinye izinto
I-Vitamin B6 ingase ihlanganyele neminye imithi, iguqule ukusebenza kwayo noma ikhulise ingozi yemiphumela emibi. Izidakamizwa ezingase zithinteke noma zithinte i-B6 metabolism zihlanganisa:
- Ama-Anticonvulsants: Banganciphisa amazinga egazi kavithamini B6, okungase kudinge ukwengezwa.
- Ama-antibiotics afana ne-isoniazid (esetshenziselwa isifo sofuba) kanye ne-penicillamine: Aphazamisa ukuguqulwa kwe-B6 futhi angabangela izimpawu zokuntula.
- Ama-Antidepressants: Ezinye izindlela zokwelapha zingaba nomthelela ekutholakaleni kukavithamini B6 emzimbeni.
- I-Theophylline, esetshenziselwa i-asthma: Kungehlisa amazinga e-B6 futhi kwandise ubungozi bokuquleka ezimeni ezinzima.
Lezi zingozi zikwenza kubaluleke ukuthi uhlale wazisa uchwepheshe wakho wezokunakekelwa kwempilo uma uphuza imithi njalo, ukuze ahlole isidingo sokulungisa indlela odla ngayo noma asebenzise izithasiselo ezithile.
Ungakuvimbela kanjani ukuntula kwe-vitamin B6?
Isu elingcono kakhulu lokugwema kokubili ukuntuleka kwevithamini B6 kanye nokweqisa ukukhetha ukudla okuhlukahlukene nokunokulinganisela, lapho ukudla okuphelele, okusha kuyisisekelo. Ezinye izincomo ezisebenzayo zifaka:
- Faka phakathi imithombo yansuku zonke ecebile ngovithamini B6: Inkukhu, i-turkey, inhlanzi, ubhanana, uphizi, amantongomane, irayisi elinsundu, isipinashi, amazambane, nezithelo ezomisiwe.
- Khetha okusanhlamvu okuphelele kunezinhlamvu ezicolisisiwe: Izinhlamvu eziphelele zigcina amavithamini B kangcono kakhulu.
- Nciphisa ukusetshenziswa kokudla okusetshenzwe kakhulu, ukudla okulula, namakhekhe asezimbonini: Ngokuvamile abanawo amavithamini namaminerali abalulekile.
- Gwema ukupheka ngokweqile kanye nokushisisa kabusha okuningi: Bayizitha zamavithamini ancibilikayo emanzini.
- Hlola isidingo sezithasiselo ezimweni ezithile: Ukukhulelwa, ukuncelisa ibele, abantu abadala, iziguli ezinezifo ezingamahlalakhona, noma labo abalandela ukudla okunemingcele bangase bazuze ngaphansi kokuqondisa kodokotela.
Umthamo onconyiwe wansuku zonke wevithamini B6 ngokuya ngesigaba sokuphila
Inani likavithamini B6 umuntu alidingayo lincike eminyakeni yakhe, ubulili, nesimo sokuphila. Ngokweziqondiso eziyinhloko zamazwe ngamazwe, izidingo ezilinganiselwe yilezi:
- Izingane ezifika ezinyangeni eziyi-6: 0,1 mg / ngosuku
- Kusuka ezinyangeni ezimbili kuya kwezi-7: 0,3 mg / ngosuku
- Izingane ezineminyaka engu-1 kuya kwengu-3 ubudala: 0,5 mg / ngosuku
- Izingane ezineminyaka engu-4 kuya kwengu-8 ubudala: 0,6 mg / ngosuku
- Izingane ezineminyaka engu-9 kuya kwengu-13 ubudala: 1,0 mg / ngosuku
- Intsha yesilisa 14-18 iminyaka: 1,3 mg / ngosuku
- Abesifazane abasebasha abaneminyaka engu-14-18 ubudala: 1,2 mg / ngosuku
- Abantu abadala 19-50 iminyaka: 1,3 mg / ngosuku
- Amadoda angaphezu kweminyaka engama-51: 1,7 mg / ngosuku
- Abesifazane abangaphezu kweminyaka engama-51 ubudala: 1,5 mg / ngosuku
- Okhulelwe: 1,9 mg / ngosuku
- Ukuncelisa: 2,0 mg / ngosuku
Lawa manani angase ahluke kancane phakathi kwamazwe nezinhlangano, kodwa asebenza njengereferensi yeningi labantu. Njengomthetho ojwayelekile, akuvamile ukweqa imingcele enconyiwe ngokudla kuphela.
Indima yezithako ze-vitamin B6
I-Pyridoxine supplementation ingase ibe usizo kulabo abanobunzima bokuthola amanani anconyiwe ngokudla, nakuba kufanele njalo kwenziwe ngaphansi kokugadwa kochwepheshe. Kukhona izithasiselo ezithile ze-vitamin B6, kanye nama-multivitamins afaka le vithamini ngezilinganiso ezahlukene.
Izithasiselo zingaboniswa ezimeni ze:
- Izifo eziphazamisa ukumuncwa kwamathumbu
- Ukusetshenziswa kwemithi ethile, njengama-anticonvulsant ashiwo ngenhla noma ukwelashwa isikhathi eside ngama-antibiotic athile.
- Izimo ze-physiological zesidingo esikhulu: ukukhulelwa, ukuncelisa, abasubathi abasezingeni eliphezulu.
Kodwa-ke, azinangqondo kubantu abanempilo ngokudla okufanele, njengoba ukweqisa kungase kube okuphambene.
Ubudlelwano be-vitamin B6 namanye amavithamini B
I-complex B yakhiwe ngamavithamini amaningana (B1, B2, B3, B5, B6, B9, B12 ne-biotin), wonke ancibilika emanzini futhi anemisebenzi ehambisanayo emzimbeni. I-Vitamin B6 isebenza ngokuhambisana namanye amavithamini B kumetabolism yamandla, ukwakheka kwamangqamuzana egazi abomvu, ukukhiqizwa kwe-neurotransmitter, kanye nokuhlanganiswa kwe-DNA.
Ezinye izibonelo zemithombo yamavithamini B, imisebenzi yawo nokudla okuvamile:
- I-Thiamine (B1): Imetabolism ye-carbohydrate, ekhona enyameni engenawo amandla, okusanhlamvu, imifino eluhlaza kanye nokusanhlamvu.
- I-Riboflavin (B2): Ibamba iqhaza kumetabolism yamandla kanye nokugcinwa kolwelwesi lwamafinyila. Itholakala obisini, inyama, okusanhlamvu kanye nemifino enamaqabunga aluhlaza.
- I-Niacin (B3): Isiza isimiso sezinzwa nokugaya ukudla; etholakala enyameni, enkukhuni, enhlanzini nasekusanhlamvu.
- I-Folic acid (B9): Okubalulekile kwabesifazane abakhulelwe ekwakheni i-neural tube; Itholakala emifino enamahlamvu aluhlaza, imidumba, amantongomane kanye nezinhlamvu eziqinisiwe.
- I-Cobalamin (B12): Okubalulekile ekuhlanganiseni amangqamuzana egazi abomvu kanye nomsebenzi wezinzwa; ikhona kuphela ekudleni okuvela ezilwaneni.
Ukuntuleka kwamavithamini B amaningana kungenzeka ndawonye ekudleni okunemingcele kakhulu, i-malabsorption engapheli, noma ngemva kokuhlinzwa okuthinta umgudu wokugaya ukudla. Ngakho-ke, kubalulekile ukuhlola isimo somsoco sisonke, ngaphandle kokugxila kuphela ku-micronutrient ethile.
Ungakwazi yini ukuthola i-vitamin B6 eyanele ekudleni kwemifino noma kwe-vegan?
I-Vitamin B6 ikhona ekudleni okuningi kwezitshalo, futhi ukudla okuhleliwe kahle kwemifino noma i-vegan kungamboza ngokuphelele izidingo zansuku zonke. Uphizi, udali, ubhanana, amazambane, irayisi elinsundu, amantongomane kanye nembewu kunikeza amanani ancomekayo e-pyridoxine. Kodwa-ke, kunconywa ukuthi uguqule imithombo futhi usebenzise ukudla okuqinisiwe ezimeni lapho ukudla kukhawulelwe kakhulu noma kumnandi.
Ubungozi obuyinhloko buvela ekudleni okukhawulela ngokweqile, okuyisidina, noma okungenamsebenzi, ikakhulukazi ngezikhathi zesidingo esikhulu njengokukhulelwa noma ukuncelisa. Kulezi zimo, ukwesekwa kufanele kucatshangelwe.
Ukusetshenziswa njalo kokusanhlamvu, okusanhlamvu, izithelo ezintsha, nemifino kwanele ukugcina amazinga anele kavithamini B6, ngaphandle kokuphendukela emikhiqizweni yezilwane.
Imaphi amasu esingawasebenzisa ukukhulisa ukumuncwa nokusebenzisa uvithamini B6?
Ukuqinisekisa ukuthi uvithamini B6 okhona ekudleni uyamuncwa futhi usetshenziswa ngokuphumelelayo emzimbeni, kutuswa:
- Sabalalisa ukudla kwakho usuku lonke: Ukusabalalisa imithombo ecebile nge-pyridoxine ekudleni okuhlukahlukene kusiza ukukhulisa ukusetshenziswa kwayo.
- Gwema izikhathi ezinde zokupheka emazingeni okushisa aphezulu: Ukufutheka, ukumoyizela kancane, noma ukudla okuluhlaza (uma kungenzeka) kulondoloza kangcono okuqukethwe kwamavithamini.
- Gcina ukudla okusha ezindaweni ezimnyama, eziqandisiwe: Ukuchayeka isikhathi eside ekushiseni nasekukhanyeni kunciphisa okuqukethwe kwamavithamini ancibilikayo emanzini.
- Ungawalahli amanzi okupheka emifino: Enye ivithamini B6 incibilika emanzini okupheka, ngakho ukusebenzisa umhluzi kungasiza ukuyigcina.
I-Vitamin B6 ekuvimbeleni nasekusekeleni ama-pathologies ahlukahlukene
I-Vitamin B6 iye yaxhunyaniswa engcupheni yesifo senhliziyo nemithambo yegazi, eminye imidlavuza, impilo yomqondo, kanye nokwesekwa komsebenzi wokuzivikela komzimba. Nakuba ucwaningo oluningi lubonisa ukuthi ukwesekwa kunciphisa amazinga e-homocysteine (isici esiyingozi senhliziyo), ingozi yokuhlaselwa yinhliziyo noma unhlangothi ayinciphi ngempela uma amazinga e-B6 enyuka ngaphezu kwamazinga anconyiwe.
Kuphinde kwaphawulwa ukuthi abantu abanamazinga aphansi kavithamini B6 bangase babe sengozini enkulu yezinhlobo ezithile zomdlavuza noma izinkinga zomqondo, nakuba ubufakazi bungaqiniseki ngokuthi ingabe ukwesekwa kuyavikela yini kulezi zifo.
Endabeni yokucanuzela kwenhliziyo ngesikhathi sokukhulelwa, izithako ze-vitamin B6 ngaphansi kokuqondisa kwezokwelapha zisetshenziswa njengesinyathelo esiphephile sokunciphisa izimpawu. Kukhona futhi ucwaningo olusikisela ukuthi kungase kube usizo ekulawuleni izimpawu ezithile zangaphambi kokuya esikhathini, njengokuguquguquka kwemizwelo, ukucasuka, noma ukuqunjelwa.
Ukwengeza ngovithamini B6 kungaba usizo ezimweni ezithile, kodwa kufanele ngaso sonke isikhathi kwenziwe ngaphansi kokuqondisa kwezokwelapha ukuze kugwenywe imiphumela emibi kakhulu kanye nemibi.