Vitamin B6 (Pyridoxine): menene don kuma adadin da aka bada shawara

Wadatacce

• Menene bitamin B6 don?
• 1. Inganta samar da makamashi
• 2. Sauke alamun PMS
• 3. Hana cututtukan zuciya
• 4. Inganta garkuwar jiki
• 5. Inganta tashin zuciya da jin rashin lafiya yayin daukar ciki
• 6. Hana bakin ciki
• 7. Sauke alamun cututtukan arthritis na rheumatoid
• Adadin adadin bitamin B6

Pyridoxine, ko bitamin B6, wata kwayar halitta ce wacce ke gudanar da ayyuka da yawa a cikin jiki, tunda tana shiga cikin halayen da yawa na metabolism, galibi waɗanda suka danganci amino acid da enzymes, waɗanda sunadarai ne waɗanda ke taimakawa wajen daidaita ayyukan sinadarai na jiki. Bugu da kari, shi ma yana daidaita halayen ci gaba da aiki na tsarin jijiyoyi, kare kwayoyin jijiyoyi da kuma samar da kwayoyi, wadanda sune mahimman abubuwa masu yada bayanai tsakanin jijiyoyi.

Wannan bitamin yana nan a yawancin abinci kuma ana hada shi da microbiota na hanji, babban tushen bitamin B6 shine ayaba, kifi irin su kifin kifi, kaza, jatan lande da ƙanana, misali. Kari akan haka, ana iya samun shi a cikin sifar kari, wanda likita ko mai gina jiki za su iya ba da shawara idan har aka sami rashi wannan bitamin din. Duba jerin kayan abinci masu wadataccen bitamin B6.

Menene bitamin B6 don?

Vitamin B6 yana da mahimmanci ga lafiya, tunda yana da ayyuka da yawa a cikin jiki, yana hidimtawa:

1. Inganta samar da makamashi

Vitamin B6 yana aiki ne azaman coenzyme a cikin abubuwa da yawa na rayuwa a jiki, yana shiga cikin samar da kuzari ta hanyar aiki a cikin haɓakar amino acid, mai da sunadarai. Bugu da ƙari, yana kuma shiga cikin samar da ƙwayoyin cuta, abubuwan da ke da mahimmanci don aiki mai kyau na tsarin mai juyayi.

2. Sauke alamun PMS

Wasu nazarin suna nuna cewa cin bitamin B6 na iya rage faruwar abu da kuma tsananin alamun bayyanar tashin hankali, PMS, kamar canje-canje a yanayin zafin jiki, rashin jin daɗi, rashin natsuwa da damuwa, alal misali.

PMS na iya faruwa saboda hulɗar kwayoyin halittar da ƙwayayen ke samarwa tare da ƙwaƙwalwar ƙwaƙwalwar, kamar serotonin da GABA. B-bitamin na B, gami da bitamin B6, suna da alaƙa tare da haɓakar ƙwayoyin cuta, ana la'akari da su, sabili da haka, coenzyme da ke aiki cikin samar da serotonin. Koyaya, ana buƙatar ƙarin karatu don fahimtar dalla-dalla irin fa'idodin amfani da wannan bitamin a cikin PMS zai zama.

3. Hana cututtukan zuciya

Wasu nazarin suna nuna cewa shan wasu bitamin na B, gami da B, na iya rage haɗarin kamuwa da cututtukan zuciya, tunda sun rage kumburi, matakan homocysteine ​​kuma sun hana samar da ƙwayoyin cuta na kyauta. Bugu da ƙari, wasu nazarin suna nuna cewa rashi na pyridoxine na iya haifar da hyperhomocysteinemia, yanayin da zai iya haifar da lahani ga bangon jijiyar.

Ta wannan hanyar, bitamin B6 zai zama mai mahimmanci don haɓaka lalacewar homocysteine ​​a cikin jiki, hana haɗuwarsa a cikin wurare dabam dabam da rage haɗarin cututtukan zuciya da jijiyoyin jini.

Koyaya, ana buƙatar ƙarin karatu don tabbatar da wannan haɗin tsakanin bitamin B6 da haɗarin zuciya, tun da sakamakon da aka samu bai dace ba.

4. Inganta garkuwar jiki

Vitamin B6 yana da alaƙa da ƙayyadadden tsarin garkuwar jiki game da cututtuka daban-daban, da suka haɗa da kumburi da nau'ikan cutar kansa, saboda wannan bitamin na iya yin sulhu da siginar garkuwar jiki, yana ƙaruwa da kariya ta jiki.

5. Inganta tashin zuciya da jin rashin lafiya yayin daukar ciki

Amfani da bitamin B6 a lokacin daukar ciki na iya taimakawa wajen inganta tashin zuciya, tashin teku da amai yayin ciki. Sabili da haka, ya kamata mata su haɗa da abinci mai wadataccen wannan bitamin a cikin rayuwar su ta yau da kullun kuma kawai suyi amfani da kari idan likita ya ba da shawarar.

6. Hana bakin ciki

Kamar yadda bitamin B6 ke da alaƙa da samar da ƙwayoyin cuta, kamar serotonin, wasu bincike sun nuna cewa cin wannan bitamin yana rage haɗarin damuwa da damuwa. Bugu da kari, sauran binciken sun kuma alakanta karancin bitamin B tare da babban sinadarin homocysteine, wani sinadari da zai iya haifar da barazanar damuwa da tabin hankali.

7. Sauke alamun cututtukan arthritis na rheumatoid

Amfani da bitamin B6 na iya taimakawa rage kumburi a cikin cututtukan cututtukan zuciya na rheumatoid da cututtukan rami na rami, yana sauƙaƙe alamun bayyanar, saboda wannan bitamin yana aiki azaman matsakanci na amsawar mai kumburi ta jiki.

Adadin adadin bitamin B6

Adadin da aka ba da shawarar na bitamin B6 ya bambanta gwargwadon shekaru da jinsi, kamar yadda aka nuna a tebur mai zuwa:

Kyakkyawan abinci mai bambancin abinci yana ba da wadataccen adadin wannan bitamin don kula da aikin jiki daidai, kuma ana ba da shawarar ƙarin ne kawai a yanayin ganowar rashin wannan bitamin, kuma ya kamata a yi amfani da shi bisa ga jagorancin likitan ko mai gina jiki. Ga yadda ake gane rashi bitamin B6.