Amfanin Lafiya na Vitamin B6 (Pyridoxine)

Wadatacce

• 1. Zai Iya Inganta Yanayi da Rage alamun cututtukan ciki
• 2. Mai Iya Inganta Kiwon Lafiyar Kwakwalwa da Rage Haɗarin Alzheimer
• 3. Zai Iya Ragewa da Kula da Anemia ta Hanyar Tallafin Hemoglobin
• 4. Zai Iya Zama Mai Amfani a Kula da Alamomin cutar PMS
• 5. Zai Iya Taimakawa Yin Amai Yayin Ciki
• 6. Zai Iya Hana Ciwan Zuciya da Rage Haɗarin Cututtukan Zuciya
• 7. Zai Iya Taimakawa Wajen Kare Kansa
• 8. Iya Inganta lafiyar Ido da kuma Kare cututtukan ido
• 9. Zai Iya Maganin Kumburin da ke hade da Rheumatoid Arthritis
• Vitamin B6 Tushen Abinci da kari
• Hanyoyin da ke iya haifar da Vitamin B6 mai yawa
• Layin .asa

Vitamin B6, wanda aka fi sani da pyridoxine, shine bitamin mai narkewa na ruwa wanda jikinku ke buƙata don ayyuka da yawa.

Yana da mahimmanci ga furotin, mai da metabolism da ƙirƙirar jajayen ƙwayoyin jini da ƙwayoyin cuta (1).

Jikin ku ba zai iya samar da bitamin B6 ba, saboda haka dole ne ku samo shi daga abinci ko kari.

Yawancin mutane suna samun isasshen bitamin B6 ta hanyar abincin su, amma wasu yawan jama'a na iya zama cikin haɗarin rashi.

Amfani da isasshen bitamin B6 yana da mahimmanci ga lafiyar mafi kyau duka kuma yana iya ma hanawa da kuma magance cututtukan da ke ci gaba ().

Anan akwai fa'idodi 9 na bitamin B6 na kiwon lafiya, wanda ke tallafawa da kimiyya.

1. Zai Iya Inganta Yanayi da Rage alamun cututtukan ciki

Vitamin B6 yana taka muhimmiyar rawa wajen daidaita yanayin.

Wannan wani bangare ne saboda wannan bitamin ya zama dole don ƙirƙirar ƙwayoyin cuta waɗanda ke tsara motsin rai, gami da serotonin, dopamine da gamma-aminobutyric acid (GABA) (3,,).

Vitamin B6 na iya taka rawa wajen rage hauhawar jini na amino acid homocysteine, wanda aka alakanta shi da damuwa da sauran batutuwan tabin hankali (,).

Yawancin karatu sun nuna cewa alamun cututtukan ciki suna haɗuwa da ƙananan matakan jini da shan bitamin B6, musamman ma tsofaffi waɗanda ke cikin haɗarin rashin rashi bitamin na B, (,,).

Studyaya daga cikin binciken da aka yi a cikin tsofaffi 250 sun gano cewa ƙarancin matakan jini na bitamin B6 ya ninka yiwuwar yiwuwar ɓacin rai ().

Koyaya, amfani da bitamin B6 don hana ko magance bakin ciki bai nuna yana da tasiri ba,,).

Nazarin shekaru biyu da aka sarrafa a cikin kimanin tsofaffi maza 300 waɗanda ba su da baƙin ciki a farkon sun gano cewa waɗanda ke karɓar ƙarin tare da B6, folate (B9) da B12 ba za su iya samun alamun bayyanar cututtuka ba idan aka kwatanta da rukunin wuribo ().

Takaitawa Levelsananan matakan bitamin B6 a cikin tsofaffi suna da alaƙa da damuwa, amma bincike bai nuna cewa B6 magani ne mai tasiri don rikicewar yanayi ba.

2. Mai Iya Inganta Kiwon Lafiyar Kwakwalwa da Rage Haɗarin Alzheimer

Vitamin B6 na iya taka rawa wajen inganta aikin kwakwalwa da hana cutar Alzheimer, amma binciken ya saba.

A gefe guda, B6 na iya rage matakan jini na homocysteine ​​wanda na iya ƙara haɗarin Alzheimer (,,).

Studyaya daga cikin binciken da aka yi a cikin manya 156 tare da matakan haɓakar homocysteine ​​da ƙananan lahani na rashin hankali ya gano cewa shan ƙwayoyi masu yawa na B6, B12 da folate (B9) sun rage homocysteine ​​kuma sun rage ɓarna a wasu yankuna na kwakwalwa waɗanda ke da saukin kamuwa da cutar Alzheimer ().

Duk da haka, ba a sani ba idan raguwar homocysteine ​​ya fassara zuwa haɓakawa a cikin aikin ƙwaƙwalwa ko kuma rage saurin raunin fahimta.

Gwajin gwajin da aka samu a cikin sama da manya 400 tare da rashin matsakaicin matsakaicin cutar Alzheimer ya gano cewa yawan allurai na B6, B12 da folate sun rage matakan homocysteine ​​amma ba su yi jinkirin raguwar aikin kwakwalwa ba idan aka kwatanta da placebo ().

Bugu da ƙari, nazarin nazarin 19 ya kammala cewa ƙarin tare da B6, B12 da folate shi kaɗai ko a hade bai inganta aikin kwakwalwa ba ko rage haɗarin Alzheimer ().

Researcharin bincike wanda ke kallon tasirin bitamin B6 shi kaɗai akan matakan homocysteine ​​da aikin kwakwalwa ana buƙata don ƙarin fahimtar aikin wannan bitamin wajen inganta lafiyar kwakwalwa.

Takaitawa Vitamin B6 na iya hana raguwar aikin kwakwalwa ta hanyar rage matakan homocysteine ​​da aka alaƙa da cutar Alzheimer da raunin ƙwaƙwalwar. Koyaya, karatu bai tabbatar da tasirin B6 ba wajen inganta lafiyar kwakwalwa.

3. Zai Iya Ragewa da Kula da Anemia ta Hanyar Tallafin Hemoglobin

Saboda rawar da yake takawa wajen samar da haemoglobin, bitamin B6 na iya zama mai taimako wajen hanawa da magance cutar karancin jini wanda rashi ya haifar ().

Hemoglobin shine furotin wanda ke ba da iskar oxygen ga ƙwayoyinku. Lokacin da kake da ƙananan haemoglobin, ƙwayoyin jikinka basa samun isashshen oxygen. A sakamakon haka, kana iya samun karancin jini kuma ka ji rauni ko kasala.

Nazarin ya danganta ƙananan matakan bitamin B6 da ƙarancin jini, musamman ga mata masu juna biyu da mata masu haihuwa (,).

Koyaya, rashi bitamin B6 yana da wuya a mafi yawan manya masu lafiya, saboda haka akwai iyakantaccen bincike akan amfani da B6 don magance karancin jini.

Nazarin bincike a cikin mace mai shekaru 72 da ke fama da karancin jini saboda ƙarancin B6 ya gano cewa magani tare da mafi yawan nau'in bitamin B6 ya inganta alamun ().

Wani binciken ya gano cewa shan MG 75 na bitamin B6 a kullum yayin daukar ciki ya rage alamun rashin jini a cikin mata masu ciki 56 waɗanda ba sa amsa magani da baƙin ƙarfe ().

Ana buƙatar ƙarin bincike don fahimtar tasirin bitamin B6 wajen magance ƙarancin jini a cikin yawan jama'a banda waɗanda ke cikin haɗarin haɗarin rashi bitamin B, kamar mata masu ciki da tsofaffi

Takaitawa Rashin samun isasshen bitamin B6 na iya haifar da ƙarancin haemoglobin da ƙarancin jini, don haka kari da wannan bitamin na iya hana ko magance waɗannan lamuran.

4. Zai Iya Zama Mai Amfani a Kula da Alamomin cutar PMS

An yi amfani da Vitamin B6 don magance alamun bayyanar cututtukan premenstrual, ko PMS, gami da damuwa, damuwa da rashin hankali.

Masu bincike suna zargin cewa B6 yana taimakawa tare da alamun alamun motsin rai da ke da alaƙa da PMS saboda rawar da ya taka wajen ƙirƙirar ƙwayoyin cuta da ke tsara yanayi.

Nazarin na tsawon watanni uku a cikin mata 60 da suka fara kamuwa da aure sun gano cewa shan kwaya 50 na bitamin B6 a kullum ya inganta alamun PMS na rashin ciki, bacin rai da gajiya ta 69% ().

Koyaya, matan da suka sami placebo suma sun ba da rahoton ingantattun alamun PMS, wanda ke nuna cewa tasirin kwayar bitamin B6 na iya kasancewa saboda wani ɓangare ga tasirin wuribo ().

Wani karamin binciken ya gano cewa MG 50 na bitamin B6 tare da 200 mg na magnesium a kowace rana sun rage alamun PMS sosai, gami da sauyin yanayi, bacin rai da damuwa, a yayin zagayowar jinin al'ada ().

Duk da yake waɗannan sakamakon suna da alamar rahama, suna iyakance ta ƙaramin samfurin samfurin da gajeren lokaci. Researcharin bincike game da aminci da tasirin bitamin B6 a inganta alamun PMS ana buƙatar kafin a ba da shawarwari ().

Takaitawa Wasu bincike sun nuna cewa yawan allurar bitamin B6 na iya zama mai tasiri a rage tashin hankali da sauran al'amuran yanayi da ke tattare da PMS saboda rawar da yake takawa wajen ƙirƙirar ƙwayoyin cuta.

5. Zai Iya Taimakawa Yin Amai Yayin Ciki

Vitamin B6 an yi amfani dashi shekaru da yawa don magance tashin zuciya da amai yayin ciki.

A zahiri, wani sinadari ne a cikin Diclegis, magani ne wanda yawanci ake amfani dashi don magance cutar asuba ().

Masu bincike ba su da cikakken tabbaci dalilin da ya sa bitamin B6 ke taimakawa tare da cutar ta safe, amma yana iya zama saboda isasshen B6 yana taka muhimmiyar rawa wajen tabbatar da ciki mai kyau ().

Wani bincike a cikin mata 342 a cikin makonni 17 na farko na ciki sun gano cewa ƙarin kowace rana na 30 MG na bitamin B6 ya rage rage tashin zuciya bayan kwana biyar na jiyya, idan aka kwatanta da placebo ().

Wani binciken ya gwada tasirin ginger da bitamin B6 kan rage aukuwa na tashin zuciya da amai a cikin mata masu ciki 126. Sakamakon ya nuna cewa shan MG 75 na B6 a kowace rana yana rage tashin zuciya da amai alamun 31% bayan kwana hudu ().

Wadannan karatuttukan suna ba da shawarar cewa bitamin B6 yana da tasiri wajen magance cutar safiya koda a tsawan lokacin da bai wuce mako guda ba.

Idan kuna sha'awar shan B6 don cutar ta safe, yi magana da likitanku kafin fara duk wani kari.

Takaitawa Beenarin Vitamin B6 a cikin allurai na 30-75 MG a rana an yi amfani dasu azaman magani mai tasiri don tashin zuciya da amai yayin ciki.

6. Zai Iya Hana Ciwan Zuciya da Rage Haɗarin Cututtukan Zuciya

Vitamin B6 na iya hana ruɓaɓɓun jijiyoyi da rage haɗarin cututtukan zuciya.

Bincike ya nuna cewa mutanen da ke da ƙananan jini na bitamin B6 suna da kusan ninki biyu na kamuwa da cututtukan zuciya idan aka kwatanta da waɗanda suke da matakan B6 mafi girma ().

Wannan yana yiwuwa saboda rawar B6 a rage girman matakan homocysteine ​​da ke haɗuwa da ƙwayoyin cuta da yawa, gami da cututtukan zuciya (,,).

Studyaya daga cikin binciken ya gano cewa berayen da ke da ƙarancin bitamin B6 suna da matakan jini mafi girma na ƙwayar cholesterol kuma sun sami raunuka waɗanda zasu iya haifar da toshewar jijiyoyin jini bayan an fallasa su zuwa homocysteine, idan aka kwatanta da berayen da ke da isasshen matakan B6 ().

Binciken ɗan adam kuma yana nuna fa'idar amfani ta B6 wajen hana cututtukan zuciya.

Gwajin da ba a samu ba a cikin 158 manya masu lafiya waɗanda ke da siblingsan uwa masu cutar zuciya sun raba mahalarta zuwa ƙungiyoyi biyu, ɗayan da ya karɓi MG 250 na bitamin B6 da 5 mg na folic acid a kowace rana har tsawon shekaru biyu kuma wani kuma ya karɓi wuribo ().

Theungiyar da ta ɗauki B6 da folic acid suna da ƙananan matakan homocysteine ​​da ƙananan gwajin zuciya yayin motsa jiki fiye da rukunin wuribo, suna sanya su cikin haɗarin ƙananan cututtukan zuciya ().

Takaitawa Vitamin B6 na iya taimakawa rage matakan homocysteine ​​masu yawa wadanda ke haifar da takaita jijiyoyin jini. Wannan na iya rage haɗarin cutar zuciya.

7. Zai Iya Taimakawa Wajen Kare Kansa

Samun isasshen bitamin B6 na iya rage haɗarin kamuwa da wasu nau'ikan cutar kansa.

Dalilin da yasa B6 na iya taimakawa wajen hana kamuwa da cutar kansa ba shi da tabbas, amma masu bincike suna zargin cewa yana da nasaba da iyawarta na yaki da kumburi wanda zai iya taimakawa ga cutar kansa da sauran yanayi na yau da kullun (,).

Binciken nazarin 12 ya gano cewa duka wadataccen abinci da matakan jini na B6 suna da alaƙa da ƙananan haɗarin cutar kansa. Mutanen da ke da matakan jini mafi girma na B6 suna da kusan ƙananan kasada na haɓaka irin wannan ciwon daji ().

Bincike kan bitamin B6 da kansar nono kuma yana nuna alaƙa tsakanin isasshen matakan jini na B6 da raguwar haɗarin cutar, musamman a cikin mata masu haila bayan aure ().

Koyaya, sauran nazarin akan matakan bitamin B6 da haɗarin cutar kansa basu sami wata ƙungiya ba,,).

Researcharin bincike wanda ya haɗa da bazuwar gwaji kuma ba kawai nazarin karatu ba ana buƙata don tantance ainihin rawar bitamin B6 cikin rigakafin cutar kansa.

Takaitawa Wasu nazarin karatun suna ba da shawarar haɗi tsakanin wadataccen abincin abinci da matakan jini na bitamin B6 da rage haɗarin wasu nau'ikan cutar kansa, amma ana buƙatar ƙarin bincike.

8. Iya Inganta lafiyar Ido da kuma Kare cututtukan ido

Vitamin B6 na iya taka rawa wajen hana cututtukan ido, musamman ma wani nau’in rashin gani da ke shafar tsofaffi waɗanda ake kira degularration mai alaƙa da shekaru (AMD).

Karatuttukan karatu sun haɗu da matakan jini mai yawa na yaduwar homocysteine ​​tare da haɗarin AMD (,).

Tunda bitamin B6 yana taimakawa rage hauhawan jini na homocysteine, samun B6 sosai na iya rage barazanar wannan cutar ().

Nazarin shekaru bakwai a cikin sama da kwararrun likitocin mata 5,400 sun gano cewa shan karin sinadarin bitamin B6, B12 da folic acid (B9) ya rage hadarin AMD da kashi 35-40%, in aka kwatanta da placebo ().

Duk da yake waɗannan sakamakon sun nuna cewa B6 na iya taka rawa wajen hana AMD, yana da wuya a faɗi idan B6 shi kaɗai zai ba da fa'idodi iri ɗaya.

Bincike ya kuma danganta karancin jini na bitamin B6 da yanayin ido da ke toshe jijiyoyin da ke hade da kwayar ido. Nazarin da aka gudanar a cikin mutane sama da 500 ya gano cewa matakan jini mafi ƙaranci na B6 suna da alaƙa da alaƙa da raunin ido ().

Takaitawa Arin Vitamin B6 na iya rage haɗarin lalacewar macular ku da shekaru (AMD). Bugu da kari, isasshen matakan jini na B6 na iya hana al'amuran da suka shafi kwayar ido. Koyaya, ana buƙatar ƙarin bincike.

9. Zai Iya Maganin Kumburin da ke hade da Rheumatoid Arthritis

Vitamin B6 na iya taimakawa rage alamun da ke tattare da cututtukan zuciya na rheumatoid.

Levelsananan matakan kumburi a cikin jiki wanda ke haifar da cututtukan zuciya na rheumatoid na iya haifar da ƙananan matakan bitamin B6 (,).

Koyaya, ba a bayyane bane idan ƙarin tare da B6 yana rage kumburi a cikin mutanen da ke wannan yanayin.

Nazarin kwana 30 a cikin manya 36 tare da cututtukan zuciya na rheumatoid ya gano cewa 50 MG na bitamin B6 a kullum yana gyara ƙananan matakan B6 amma bai rage samar da ƙwayoyin ƙwayoyin cuta a cikin jiki ba ().

A gefe guda, binciken da aka yi a cikin manya 43 tare da cututtukan zuciya na rheumatoid wanda ya ɗauki 5 mg na folic acid shi kaɗai ko 100 mg na bitamin B6 tare da 5 mg na folic acid a kullum ya nuna cewa waɗanda suka karɓi B6 suna da ƙananan matakan matakan ƙwayoyin cuta Makonni 12 ().

Sakamakon saɓani na waɗannan karatun na iya zama saboda bambancin kwayar bitamin B6 da tsawon karatu.

Duk da yake ya bayyana cewa yawancin allurar bitamin B6 na iya ba da fa'idodi masu amfani da kumburi ga mutanen da ke fama da cututtukan zuciya a cikin lokaci, ana buƙatar ƙarin bincike.

Takaitawa Kumburi da ke haɗuwa da cututtukan zuciya na rheumatoid na iya rage matakan jini na bitamin B6. Arin tare da babban allurai na B6 na iya taimakawa gyara ƙaranci da rage ƙonewa, amma ana buƙatar ƙarin bincike don tabbatar da waɗannan tasirin.

Vitamin B6 Tushen Abinci da kari

Zaka iya samun bitamin B6 daga abinci ko kari.

Adadin yau da kullum da ake bada shawara (RDA) na B6 shine 1.3-1.7 MG na manya sama da shekaru 19. Yawancin manya masu lafiya na iya samun wannan adadin ta hanyar cin abinci mai daidaituwa wanda ya haɗa da abinci mai yalwar bitamin-B6 kamar su turkey, chickpeas, tuna, kifin salamon, dankali da ayaba (1).

Nazarin da ke nuna amfani da bitamin B6 don hanawa da magance al'amuran kiwon lafiya suna mai da hankali kan kari maimakon tushen abinci.

An yi amfani da ƙwayoyi na 30-250 MG na bitamin B6 kowace rana a cikin bincike akan PMS, cutar safiya da cututtukan zuciya (,,).

Wadannan adadin B6 sun fi RDA mahimmanci kuma wani lokacin ana haɗasu da wasu bitamin na B. Yana da wahalar tantancewa idan yawan shan B6 daga tushen abinci yana da fa'ida iri ɗaya ga wasu sharuɗɗan da kari zai iya bayarwa.

Idan kuna sha'awar shan abubuwan bitamin B6 don hana ko magance matsalar kiwon lafiya, yi magana da mai ba ku kiwon lafiya game da mafi kyawun zaɓi a gare ku. Kari akan haka, nemi kari wanda aka gwada shi don inganci ta hanyar wani na uku.

Takaitawa Yawancin mutane na iya samun isasshen bitamin B6 ta hanyar abincin su. A wasu lokuta, shan yawan bitamin B6 daga kari karkashin kulawar likita na iya zama da amfani.

Hanyoyin da ke iya haifar da Vitamin B6 mai yawa

Samun yawan bitamin B6 daga kari na iya haifar da mummunan sakamako.

Ba za a iya haifar da guba na Vitamin B6 daga tushen abinci na B6 ba. Zai zama kusan ba zai yuwu a cinye adadin a cikin kari daga abinci kadai ba.

Moreaukar sama da MG 1,000 na ƙarin B6 a rana na iya haifar da lalacewar jijiya da ciwo ko ƙyama a hannu ko ƙafa. Wasu daga cikin waɗannan illolin har ma an rubuta su bayan kawai 100-300 MG na B6 kowace rana ().

Saboda waɗannan dalilai, iyakar haɓakar bitamin B6 mai ɗorewa ita ce 100 MG kowace rana don manya (3,).

Adadin B6 da aka yi amfani da shi don gudanar da wasu sha'anin kiwon lafiya da wuya ya wuce wannan adadin. Idan kuna sha'awar ɗaukar fiye da iyakar da za a iya haƙuri, tuntuɓi likitan ku.

Takaitawa Yawan bitamin B6 daga kari na iya haifar da lahani ga jijiyoyi da tsaurara matakai a kan lokaci. Idan kuna sha'awar shan ƙarin B6, yi magana da mai ba ku kiwon lafiya game da aminci da sashi.

Layin .asa

Vitamin B6 shine bitamin mai narkewa cikin ruwa wanda aka samu daga abinci ko kari.

Ana buƙata don matakai da yawa a cikin jikin ku, gami da ƙirƙirar ƙwayoyin cuta da daidaita matakan homocysteine.

An yi amfani da babban allurai na B6 don hanawa ko magance wasu sha'anin kiwon lafiya, gami da PMS, tsufa da ke da nasaba da tsufa (AMD) da tashin zuciya da amai a lokacin daukar ciki.

Samun isasshen B6 ta hanyar abincinku ko kari yana da mahimmanci don kasancewa cikin ƙoshin lafiya kuma yana iya samun wasu fa'idodin kiwon lafiya masu ban sha'awa kuma.