Vitamin B6 (Pyridoxine): yintoni le kunye nemali ekhuthazwayo

Umxholo

• Yintoni ivithamini B6?
• 1. Ukukhuthaza ukuveliswa kwamandla
• 2. Ukunciphisa iimpawu ze-PMS
• 3. Thintela isifo sentliziyo
• 4. Ukuphucula amajoni omzimba
• 5. Ukuphucula isicaphucaphu kunye nokuziva ugula ngexesha lokukhulelwa
• 6. Thintela ukudakumba
• 7. Nciphisa iimpawu zesifo samathambo
• Kucetyiswa inani levithamini B6

IPyridoxine, okanye ivithamini B6, yimicronutrient eyenza imisebenzi eliqela emzimbeni, kuba ithatha inxaxheba kwiindlela ezininzi zokuphendula kwimetabolism, ngakumbi ezo zinxulumene neeamino acid kunye nee enzyme, eziziproteni ezinceda ukulawula iinkqubo zamachiza omzimba. Ukongeza, ikwalawula ukusabela kokukhula kunye nokusebenza kwenkqubo yemithambo-luvo, ukukhusela ii-neurons kunye nokuvelisa ii-neurotransmitters, ezizinto ezibalulekileyo ezihambisa ulwazi phakathi kwe-neurons.

Le vithamini ikhona kukutya okuninzi kwaye yenziwe ngamathumbu amancinci, eyona mithombo iphambili ye vithamini B6 ibhanana, iintlanzi ezinje nge salmon, inkukhu, i-shrimp kunye nee hazelnuts, umzekelo. Ukongeza, inokufumaneka ngohlobo lwesongezelelo, olunokucetyiswa ngugqirha okanye isondlo malunga nokunqongophala kwale vithamini. Jonga uluhlu lokutya okunevithamini B6.

Yintoni ivithamini B6?

I-Vitamin B6 ibalulekile empilweni, njengoko inemisebenzi emininzi emzimbeni, esebenzela:

1. Ukukhuthaza ukuveliswa kwamandla

I-Vitamin B6 isebenza njenge-coenzyme kwiindlela ezininzi zokuphendula emzimbeni, ithathe inxaxheba kwimveliso yamandla ngokusebenza kwimetabolism yee-amino acid, amafutha kunye neeproteni. Ukongeza, ikwathatha inxaxheba kwimveliso yee-neurotransmitters, izinto ezibalulekileyo ekusebenzeni kakuhle kwenkqubo yemithambo-luvo.

2. Ukunciphisa iimpawu ze-PMS

Olunye uphononongo lubonisa ukuba ukutya i-vitamin B6 kunganciphisa ukwenzeka kunye nobuzaza beempawu zoxinzelelo lwangaphambi kokuya exesheni, i-PMS, ezinje ngotshintsho kubushushu bomzimba, ukuba nochuku, ukungabikho koxinzelelo kunye noxinzelelo, umzekelo.

I-PMS inokwenzeka ngenxa yokuhlangana kwamahomoni aveliswe zii-ovari ezinee-neurotransmitters zobuchopho, ezinjenge-serotonin kunye ne-GABA. Iivithamini ze-B, kubandakanya ivithamini B6, ziyabandakanyeka kwimetabolism yee-neurotransmitters, kuthathelwa ingqalelo, ke, i-coenzyme esebenza kwimveliso ye-serotonin. Nangona kunjalo, ezinye izifundo ziyafuneka ukuqonda ngakumbi ukuba zeziphi izibonelelo ezinokubakho zokusebenzisa le vithamini kwi-PMS.

3. Thintela isifo sentliziyo

Olunye uphononongo lubonisa ukuba ukusetyenziswa kwezinye iivithamini ze-B, kubandakanya iB, kunokunciphisa umngcipheko wokuba nesifo sentliziyo, kuba kunciphisa ukudumba, amanqanaba e-homocysteine ​​kwaye kuthintele ukuveliswa kweeradicals zasimahla. Ukongeza, olunye uphando lubonisa ukuba ukunqongophala kwe-pyridoxine kunokubangela i-hyperhomocysteinemia, imeko enokubangela umonakalo kwiindonga zomthambo.

Ngale ndlela, i-vitamin B6 iya kuba yinto ebalulekileyo ukukhuthaza ukuthotywa kwe-homocysteine ​​emzimbeni, ukuthintela ukuqokelelana kwayo ekujikelezeni nasekunciphiseni umngcipheko wezifo zentliziyo.

Nangona kunjalo, ezinye izifundo ziyafuneka ukungqina lo mbutho phakathi kwe-vitamin B6 kunye nomngcipheko wentliziyo, kuba iziphumo ezifunyenweyo bezingangqinelani.

4. Ukuphucula amajoni omzimba

I-Vitamin B6 inxulumene nokulawulwa kwempendulo yamajoni omzimba kwizifo ezahlukeneyo, kubandakanya ukudumba kunye neentlobo ezahlukeneyo zomhlaza, kuba le vithamini iyakwazi ukulamla imiqondiso yamajoni omzimba, yonyusa ukuzikhusela komzimba.

5. Ukuphucula isicaphucaphu kunye nokuziva ugula ngexesha lokukhulelwa

Ukusetyenziswa kwe-vitamin B6 ngexesha lokukhulelwa kunokunceda ukuphucula isicaphucaphu, ukuguliswa lulwandle kunye nokugabha ngexesha lokukhulelwa. Ke ngoko, abasetyhini kufuneka babandakanye ukutya okunotyebileyo kule vithamini kubomi babo bemihla ngemihla kwaye basebenzise kuphela izongezo xa kucetyiswa ngugqirha.

6. Thintela ukudakumba

Njengoko ivithamin B6 inxulumene nemveliso yee-neurotransmitters, ezinje nge-serotonin, olunye uphononongo lubonisa ukuba ukutya le vithamini kunciphisa umngcipheko woxinzelelo kunye noxinzelelo. Ukongeza, olunye uphando luye lwadibanisa ukunqongophala kweevithamini ze-B ezinamanqanaba aphezulu e-homocysteine, into enokwandisa umngcipheko woxinzelelo kunye nesifo sengqondo esixhalabisayo.

7. Nciphisa iimpawu zesifo samathambo

Ukusetyenziswa kwevithamini B6 kunokunceda ukunciphisa ukudumba kwimeko ye-rheumatoid arthritis kunye ne-carpal tunnel syndrome, ukunciphisa iimpawu, kuba le vithamini isebenza njengomlamli wempendulo yomzimba.

Kucetyiswa inani levithamini B6

Inani elinconywayo lokutya i-vitamin B6 liyahluka ngokobudala kunye nesini, njengoko kubonisiwe kule theyibhile ilandelayo:

Ukutya okusempilweni okwahlukeneyo kunika isixa esoneleyo sale vithamini ukugcina ukusebenza komzimba kakuhle, kwaye ukuxhaswa kwayo kunconywa kuphela kwimeko yokufumanisa ukungabikho kwale vithamini, kwaye kufuneka isetyenziswe ngokukhokelwa ngugqirha okanye isondlo. Nantsi indlela yokuqonda ukusilela kwe-vitamin B6.