Vitamin B6

Vitamin B6 shine bitamin mai narkewa cikin ruwa. Ruwan bitamin mai narkewa yana narkewa cikin ruwa saboda jiki baya iya adana su. Yawan bitamin yana barin jiki ta cikin fitsari. Kodayake jiki yana riƙe da ƙaramin tafkin ruwa mai narkewa na ruwa, dole ne a sha su a kai a kai.

Rashin Vitamin B6 a jiki baƙon abu bane. Zai iya faruwa ga mutanen da ke fama da gazawar koda, cutar hanta, ko matsalar sha.

Vitamin B6 yana taimakawa jiki zuwa:

• Yi rigakafi. Ana buƙatar rigakafi don yaƙi da cututtuka da yawa.
• Kula da jijiya na yau da kullun.
• Yi haemoglobin. Hemoglobin yana dauke da iskar oxygen a cikin kwayoyin jinin ja zuwa cikin kyallen takarda. Rashin bitamin B6 na iya haifar da wani nau'i na ƙarancin jini.
• Rage sunadarai. Mafi yawan furotin da kuke ci, shine karin bitamin B6 da kuke buƙata.
• Rike sukarin jini (glucose) a cikin jeri na al'ada.

Ana samun Vitamin B6 a cikin:

• Tuna da kifin kifin
• Ayaba
• Kwai (busassun wake)
• Naman sa da naman alade
• Kwayoyi
• Kaji
• Dukan hatsi da garun hatsi
• Gwangwani na gwangwani

Gurasa masu ƙarfi da hatsi na iya ƙunsar bitamin B6. Tifiedarfafa yana nufin cewa an ƙara bitamin ko ma'adinai a cikin abincin.

Babban adadin bitamin B6 na iya haifar da:

• Matsalar daidaita motsi
• Numfashi
• Canjin azanci

Arancin wannan bitamin na iya haifar da:

• Rikicewa
• Bacin rai
• Rashin fushi
• Bakin ciki da ciwon mara wanda aka fi sani da glossitis
• Neuropathy na gefe

(Rashin bitamin B6 ba kowa bane a Amurka.)

Kyautar Bayarwar Abincin Abincin (RDA) don bitamin yana nuna yawancin kowane bitamin da ya kamata su karɓa a kowace rana. Ana iya amfani da RDA don bitamin don taimakawa ƙirƙirar maƙasudai ga kowane mutum.

Yaya ake buƙatar kowane bitamin ya dogara da shekarun mutum da jima'i. Sauran dalilai, kamar ciki da cututtuka, suma suna da mahimmanci. Tambayi mai ba ku kiwon lafiya wane adadin ne ya fi dacewa a gare ku.

Abincin Abinci na Abinci don bitamin B6:

Jarirai

• 0 zuwa watanni 6: 0.1 * milligram a kowace rana (mg / rana)
• 7 zuwa watanni 12: 0.3 * mg / day

* Isasshen ci (AI)

Yara

• 1 zuwa 3 shekaru: 0.5 MG / rana
• 4 zuwa 8 shekaru: 0.6 mg / rana
• 9 zuwa 13 shekaru: 1.0 mg / rana

Matasa da manya

• Maza masu shekaru 14 zuwa 50: 1.3 mg / day
• Maza sama da shekaru 50: 1.7 mg / rana
• Mace masu shekaru 14 zuwa 18 shekaru: 1.2 mg / rana
• Mace masu shekaru 19 zuwa 50: 1.3 mg / day
• Mata a kan shekaru 50: 1.5 mg / rana
• Mata masu shekaru daban-daban 1.9 mg / day yayin ciki da 2.0 mg / day yayin lactation

Hanya mafi kyau don samun buƙatun yau da kullun na mahimmin bitamin shine cin abinci mai daidaituwa wanda ya ƙunshi abinci iri-iri.

Pyridoxal; Pyridoxine; Pyridoxamine

• Amfanin Vitamin B6
• Vitamin B6

Mason JB. Vitamin, ma'adanai masu alama, da sauran kayan ƙarancin abinci. A cikin: Goldman L, Schafer AI, eds. Magungunan Goldman-Cecil. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: babi na 218.

Salwen MJ. Vitamin da abubuwa masu alama. A cikin: McPherson RA, Pincus MR, eds. Henry's Clinical Diagnosis and Management by Hanyoyin Laboratory. 23 ga ed. St Louis, MO: Elsevier; 2017: babi na 26.