Vitamin B6 ko pyridoxine shi ne bitamin B wanda ba zai iya ruwa ba wanda ba ya tarawa a cikin kyallen takarda, an cire shi tare da fitsari kuma a cikin wasu nau'o'i an samar da microflora na intestinal don samun ciwon ciki da hanta.
Ana samun Vitamin B6 a cikin kayan shuka da dabba. Wannan shine dalilin da ya sa raguwa a pyridoxine wani abu ne mai ban mamaki, kamar yadda yake tare da abincin da aka daidaita shi ne ƙarin hanya ba a buƙata ba.
Kwancen bitamin B6 na yau da kullum shine 2 MG ga wani balagagge. Duk da haka, akwai mutane da yawa da suke bukata
- ƙara wannan kashi har zuwa 5 MG:
- ciki da lactation;
- mutanen da ke fama da cututtukan zuciya;
- tare da karuwa ta jiki;
- yayin tsanani mai tsanani;
- a cikin tsufa;
- lokacin da cinye yawan yawan furotin.
Bari muyi magana akan kasancewar bitamin B6 a abinci.
Abincin dabbobi
- hanta na kaza da naman sa;
- kaza;
- tuna;
- sardine;
- mackerel.
Abincin kayan lambu
- itatuwan al'ul;
- teku-buckthorn;
- hazelnuts;
- gyada;
- Ayaba;
- barkono mai dadi;
- dankalin turawa;
- gero;
- rumman.
Vitamin B6 a cikin samfurori da magani mai zafi yana lalata kawai 25-30%, yayin yayin dafa abinci, ɓangare na bitamin ya kasance cikin ruwa. An hallaka Pyridoxine ta hanyar daukan haske zuwa hasken rana.
Amfanin
Mahimman abubuwa masu amfani da bitamin B6 suna da hannu a cikin sunadaran sunadarin sunadarai, kwayoyin cuta da haemoglobin. Pyridoxine tana taka muhimmiyar rawa wajen daukar nauyin ƙwayoyi, sunadarai, carbohydrates, da kuma samuwar enzymes . Pyridoxine wajibi ne don al'ada aiki na kwakwalwa da kuma tsarin juyayi. Ana amfani da shi wajen kiran amino acid da acid nucleic.
A cikin abincin yau da kullum ya kamata ya hada da abincin da ke dauke da bitamin B6 saboda ba tare da lalacewa na shafan B12 ba kuma ya karya maɗaura tare da Mg.
Alamun raguwa:
- irritability;
- rashin jin dadi, damuwa;
- lalata, ƙwanƙwasa ƙwayoyin hannu;
- fashe a cikin sasannin baki;
- fashe a cikin lebe;
- bushe fata;
- asarar ci;
- cessation na girma (a cikin yara).
Rashin B6 yana faruwa ne tare da cututtuka na hanji, hasara na hanta, cutar radiation. Yana damuwa da karfin pyridoxine da kuma amfani da maganin maganin rigakafi, kwayoyin kwantar da haihuwa, da kuma maganin antituberculous.
Tsarin yawa
Rashin ciwo tare da bitamin B6 yana yiwuwa kawai tare da dogayen dogayen sama fiye da 100 MG / rana. A wannan yanayin, tashin hankali zai iya faruwa, rashin hasara na ƙwayoyin.