Ukutya okungama-20 okunevithamini B6 (Pyridoxine)
Ukutya okunothe ngevithamini B6, okwaziwa nangokuthi yi-pyridoxine, kubalulekile ekusebenzeni kakuhle kwemetabolism kunye nengqondo, kuba le vithamini isebenza ngeendlela ezininzi zokutya kunye nophuhliso lwenkqubo yemithambo-luvo. Ukongeza, ukusetyenziswa kolu hlobo lokutya kuzisa nezinye izibonelelo zempilo, ezinje ngokuthintela isifo sentliziyo, ukonyusa amajoni omzimba kunye nokuthintela ukudakumba. Funda ngezinye izibonelelo zevithamini B6.
Le vithamini ikhona kuninzi lokutya, ngenxa yoko kunqabile ukuba ukusilela kwayo kuchongwe. Nangona kunjalo, ukugxila emzimbeni kunokuhla kwezinye iimeko, njengabantu abatshayayo, abasetyhini abathatha izinto zokucwangcisa ngomlomo okanye abasetyhini abakhulelweyo abane-pre-eclampsia. Kule meko, kubalulekile ukonyusa ukusetyenziswa kokutya okutyebileyo kule vithamini B6 okanye, ukuba kukho imfuneko, ugqirha unokucebisa ukongezwa kwesondlo kwale vithamini.
Itheyibhile elandelayo ibonisa okunye ukutya okunotye kakhulu kwi-vitamin B6:
| Ukutya | Inani leVitamin B6 |
| Ijusi yetamatato | 0.15 mg |
| ujodo | 0.15 mg |
| Isipinatshi eluhlaza | 0.17 mg |
| Iilensi | 0.18 mg |
| Ijusi yePlum | 0.22 mg |
| Iminqathe ephekiweyo | 0.23 mg |
| Amandongomane | 0.25 mg |
| Iponyoponyo | 0.28 mg |
| ibrussels sprouts | 0.30 mg |
| Shrimp ebilisiweyo | 0.40 mg |
| Inyama ebomvu | 0.40 mg |
| Iitapile ezibhakiweyo | 0.46 mg |
| Iingqimba | 0.50 mg |
| Amantongomane | 0.57 mg |
| Ibhanana | 0.60 mg |
| IHazelnut | 0.60 mg |
| Inkukhu ephekiweyo | 0.63 mg |
| Isalmon ephekiweyo | 0.65 mg |
| Imbotyi yengqolowa | 1.0 mg |
| Isibindi | 1.43 mg |
Ukongeza koku kutya, ivithamini B6 ikwafumaneka kwiidiliya, irayisi emdaka, iorenji artichoke juice, iyogathi, ibroccoli, icauliflower, umbona obilisiweyo, ubisi, istrawberry, itshizi indlu encinci, irayisi emhlophe, iqanda elibilisiweyo, iimbotyi ezimnyama, i-oats ephekiweyo, imbewu yethanga, icocoa kunye nesinamon.
Le vithamini ifumaneka kukutya okuninzi kwaye inani lemihla ngemihla lomzimba liphantsi, ukusuka kwi-0.5 ukuya kwi-0.6 mg ngosuku kubantwana naphakathi kwe-1.2 ukuya kwi-1.7 mg ngosuku kubantu abadala.
Iimpapasho Ezintsha
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