20 abinci mai wadataccen bitamin B6 (Pyridoxine)
Abincin da ke cike da bitamin B6, wanda aka fi sani da pyridoxine, yana da mahimmanci don aiki mai kyau na metabolism da ƙwaƙwalwa, tunda wannan bitamin yana aiki ne a cikin halaye da yawa na rayuwa da kuma ci gaban tsarin juyayi. Bugu da kari, yawan amfani da wannan nau'in abinci yana kawo wasu fa'idodi ga lafiya, kamar hana cututtukan zuciya, da kara garkuwar jiki da hana bakin ciki. Koyi game da sauran fa'idodin bitamin B6.
Wannan bitamin yana cikin yawancin abinci, saboda haka yana da wuya a gano karancinsa. Koyaya, natsuwarsa cikin jiki na iya raguwa a wasu yanayi, kamar mutanen da ke shan sigari, matan da ke shan maganin hana haihuwa ko mata masu ciki waɗanda suka kamu da cutar pre-eclampsia. A waɗannan yanayin, yana da mahimmanci don ƙara yawan cin abinci mai wadataccen wannan bitamin B6 ko, idan ya cancanta, likita na iya ba da shawarar ƙarin abinci mai gina jiki na wannan bitamin.
Tebur mai zuwa yana nuna wasu daga cikin abinci mai wadataccen bitamin B6:
| Abinci | Adadin Vitamin B6 |
| Ruwan tumatir | 0.15 MG |
| kankana | 0.15 MG |
| Raw alayyafo | 0.17 MG |
| Lamuni | 0.18 MG |
| Ruwan plum | 0.22 MG |
| Karas dafaffe | 0.23 MG |
| Gyada | 0.25 MG |
| Avocado | 0.28 MG |
| Brussels ta tsiro | 0.30 MG |
| Boiled jatan lande | 0.40 MG |
| Jan nama | 0.40 MG |
| Dankalin Turawa | 0.46 MG |
| Kirjin kirji | 0.50 MG |
| Kwayoyi | 0.57 MG |
| Ayaba | 0.60 MG |
| Hazelnut | 0.60 MG |
| Kaza dafa | 0.63 MG |
| Salmon da aka dafa | 0.65 MG |
| Kwayar hatsi | 1.0 MG |
| Hanta | 1.43 MG |
Baya ga waɗannan abincin, ana iya samun bitamin B6 a cikin inabi, shinkafa mai ruwan kasa, ruwan 'ya'yan itacen artichoke na lemu, yogurt, broccoli, farin kabeji, dafaffen masara, madara, strawberry, cuku gida, farar shinkafa, dafaffen kwai, da wake wake, dafaffun hatsi, da kabewa, da koko da kirfa.
Ana samun wannan bitamin a cikin abinci da yawa kuma adadin yau da kullun na jiki yana da ƙanƙanci, daga 0,5 zuwa 0.6 MG a kowace rana ga yara kuma tsakanin 1.2 zuwa 1.7 MG kowace rana ga manya.
Karanta A Yau
Yadda ake cire lactose daga madara da sauran abinci
