Bella Adams
I-Vitamin B6 ikwabizwa ngokuba yi "antidepressant vitamin" kuba ibandakanyeka kwi-synthesis ye-serotonin!
I-Vitamin B6 (pyridoxine) yivithamin enyibilikayo emanzini ekhutshwa ngokukhawuleza emzimbeni (malunga neeyure ezi-8), oko kukuthi ayiqokeleli emzimbeni kwaye ifuna ukugcwaliswa rhoqo.
Indima yevithamini B6 emzimbeni:
- Ukwenziwa kweeprotheyini.
- Ukulawulwa kwenqanaba le-glucose yegazi.
- I-Hemoglobin synthesis kunye nokuthuthwa kwe-oksijini ngama-erythrocytes.
- I-synthesis ye-lipids (i-myelin sheaths, i-polyunsaturated fatty acids, kunye ne-cell membranes).
- Ukwenziwa kwee-neurotransmitters (i-serotonin, i-dopamine)
Oko kukuthi, i-vitamin B6 iyimfuneko ekusebenzeni okuqhelekileyo kwenkqubo ye-nervous, ikhuthaza ukufunxwa kweeprotheni kunye namafutha, ithatha inxaxheba ekwakhiweni kweeseli ezibomvu zegazi, kwaye inefuthe le-lipotropic eliyimfuneko ekusebenzeni okuqhelekileyo kwesibindi.
Kwakhona kunciphisa inkqubo yokuguga ngenxa yokwenziwa ngokufanelekileyo kwe-nucleic acids, ukunciphisa i-spasms kunye ne-cramps, kunye ne-numbness of the ends, kwaye inceda ukukhusela izifo ezahlukeneyo zesikhumba.
Idosi yemihla ngemihla ecetyiswayo ye-vitamin B6 yile:
I-1.6-2.2 mg kubantu abadala, i-1.8-2.4 mg yabasetyhini abakhulelweyo, i-2.0-2.6 mg yoomama abahlengikazi, kunye ne-0.9-1.6 mg kubantwana, kuxhomekeke kwiminyaka kunye nesini.
Ukunyuswa kweedosi zevithamin kuyafuneka xa uthatha amayeza okudambisa kunye nezithinteli ezithathwa ngomlomo, ngexesha loxinzelelo olongezelelekileyo, kunye nakubasela utywala, abatshayayo kunye nabaguli bakaGawulayo.
Iimpawu ze-hypovitaminosis:
- Isikhumba esibomvu, esinamaxolo, esinamafutha kunye nokurhawuzelelwa, ngakumbi empumlweni, emlonyeni, ezindlebeni nakwindawo yangasese.
- Iintanda kwiikona zomlomo kunye nemilebe.
- Ukunqongophala kwegazi.
- Ukunciphisa umsebenzi we-leukocytes, ukunciphisa ukuveliswa kwee-antibodies.
- Izihlunu ezibuhlungu, ukuxhuzula.
- Ukudakumba, ukuxhalaba, intloko ebuhlungu, ukuphuthelwa.
Ukunyuka komngcipheko wokunqongophala uthi kubonwa ngexesha lokukhula ngokukhawuleza komzimba, ukukhulelwa, ukusela utywala ngokugqithiseleyo kunye nekofu, ukutshaya, izicwangcisi zomlomo, kunye nezifo ezingapheliyo (i-asthma, isifo seswekile, isifo sezintso, isifo samathambo).
Ukuchasana nokusetyenziswa kwevithamin B6:
Ngokubanzi, i-pyridoxine inyamezeleke kakuhle. Kwezinye iimeko, ukusabela kwe-allergies (i-skin rashes, njl.) kunokwenzeka. I-Pyridoxine kufuneka ifakwe ngononophelo kwizigulana ezinezilonda esiswini kunye nesilonda se-duodenal (ngenxa yokwanda okunokwenzeka kwe-asidi yejusi yesisu), izigulana ezinomonakalo omkhulu wesibindi, kunye nezigulana ezinesifo sentliziyo.
Iimpawu ze-vitamin B6 hypervitaminosis:
Ukwalana ngendlela ye-urticaria, ngamanye amaxesha i-asidi yejusi yesisu inokwanda, kwaye iidosi ze-200 ukuya kwi-5000 mg okanye ngaphezulu zinokubangela ukuba ndindisholo kunye nokutshona kwezandla kunye neenyawo, kunye nokulahlekelwa kobuntununtunu kwiindawo ezifanayo.
Ukutya okunevithamin B6 (pyridoxine):
I-Vitamin B6, kunye nezinye iivithamini ze-B, zininzi kakhulu kwimvubelo, isibindi, ingqolowa ehlumayo, i-bran, kunye neenkozo ezingacocwanga. Ikwafumaneka kwiitapile (220 – 230 mcg/100 g), iimolasi, iibhanana, ihagu, umthubi weqanda ekrwada, ikhaphetshu, iminqathe, kunye neembotyi ezomileyo (550 mcg/100 g).
