Ukudla okungu-20 okunothe ku-vitamin B6 (Pyridoxine)
Ukudla okunothe ku-vitamin B6, owaziwa nangokuthi i-pyridoxine, kubalulekile ekusebenzeni kahle kwemetabolism kanye nobuchopho, ngoba le vithamini isebenza ngezindlela eziningana zokuguqula umzimba nasekuthuthukiseni uhlelo lwezinzwa. Ngaphezu kwalokho, ukusetshenziswa kwalolu hlobo lokudla kuletha nezinye izinzuzo zezempilo, njengokuvimbela isifo senhliziyo, ukukhushulwa komzimba nokuvikela ukudangala. Funda ngezinye izinzuzo zevithamini B6.
Le vithamini ikhona ekudleni okuningi, ngakho-ke kuyaqabukela ukuthi ukuntuleka kwayo kubonakale. Kodwa-ke, ukugxila kwayo emzimbeni kungancipha kwezinye izimo, njengabantu ababhemayo, abesifazane abathatha izinto zokuvimbela inzalo ngomlomo noma abesifazane abakhulelwe abane-pre-eclampsia. Kulezi zimo, kubalulekile ukwandisa ukusetshenziswa kokudla okunothile kule vithamini B6 noma, uma kunesidingo, udokotela angancoma ukwengezelelwa kokudla okunempilo kwale vithamini.
Ithebula elilandelayo libonisa okunye kokudla okucebe kakhulu ku-vitamin B6:
| Ukudla | Inani likaVithamini B6 |
| Utamatisi ujusi | 0.15 mg |
| ikhabe | 0.15 mg |
| Isipinashi esingavuthiwe | 0.17 mg |
| I-Lentil | 0.18 mg |
| Ijusi leplamu | 0.22 mg |
| Isanqante ephekiwe | 0.23 mg |
| Amantongomane | 0.25 mg |
| Ukwatapheya | 0.28 mg |
| Amahlumela eBrussels | 0.30 mg |
| Imfanzi ebilisiwe | 0.40 mg |
| inyama ebomvu | 0.40 mg |
| Amazambane abhakiwe | 0.46 mg |
| Ama-chestnut | 0.50 mg |
| Amantongomane | 0.57 mg |
| Ibhanana | 0.60 mg |
| Hazelnut | 0.60 mg |
| Inkukhu ephekiwe | 0.63 mg |
| I-salmon ephekiwe | 0.65 mg |
| Amagciwane kakolweni | 1.0 mg |
| Isibindi | 1.43 mg |
Ngaphezu kwalokhu kudla, uvithamini B6 ungatholakala futhi kumagilebhisi, ilayisi elinsundu, ujusi we-artichoke orange, iyogathi, i-broccoli, ukholifulawa, ummbila obilisiwe, ubisi, isitrobheli, ushizi ekotishi, irayisi elimhlophe, iqanda elibilisiwe, ubhontshisi omnyama, i-oats ephekiwe, imbewu yamathanga, ukhokho nesinamoni.
Le vithamini itholakala ekudleni okuningi kanti inani lansuku zonke lomzimba liphansi, kusuka ku-0.5 kuye ku-0.6 mg ngosuku ezinganeni naphakathi kuka-1.2 kuye ku-1.7 mg ngosuku kubantu abadala.