I-Vitamin B6 (Pyridoxine): iyini nenani elinconyiwe

-Delile

• Iyini i-vitamin B6?
• 1. Khuthaza ukukhiqizwa kwamandla
• 2. Nciphisa izimpawu ze-PMS
• 3. Vimbela isifo senhliziyo
• 4. Thuthukisa amasosha omzimba
• 5. Thuthukisa isicanucanu nokuzizwa ugula ngesikhathi ukhulelwe
• 6. Vimbela ukucindezeleka
• 7. Nciphisa izimpawu zesifo samathambo
• Inani elinconyiwe likavithamini B6

I-Pyridoxine, noma i-vitamin B6, i-micronutrient eyenza imisebenzi eminingi emzimbeni, ngoba ibamba iqhaza ekuphenduleni okuningana kwe-metabolism, ikakhulukazi leyo ehlobene nama-amino acid nama-enzyme, okungamaprotheni asiza ukulawula izinqubo zamakhemikhali zomzimba. Ngaphezu kwalokho, iphinda ilawule ukusabela kokuthuthuka nokusebenza kohlelo lwezinzwa, ukuvikela ama-neuron nokukhiqiza ama-neurotransmitters, okuyizinto ezibalulekile ezidlulisa imininingwane phakathi kwe-neurons.

Le vithamini ikhona ekudleni okuningi futhi iphinde ihlanganiswe yi-intestinal microbiota, imithombo eyinhloko kavithamini B6 okungobhanana, inhlanzi efana ne-salmon, inkukhu, imfanzi nama-hazelnuts, ngokwesibonelo. Ngaphezu kwalokho, ingatholakala futhi ngesimo sesengezo, esinganconywa udokotela noma isazi sokudla uma kwenzeka kushoda le vithamini. Bheka uhlu lokudla olunothe ngovithamini B6.

Iyini i-vitamin B6?

IVitamin B6 ibalulekile empilweni, njengoba inemisebenzi eminingi emzimbeni, esebenza uku:

1. Khuthaza ukukhiqizwa kwamandla

Uvithamini B6 usebenza njenge-coenzyme ekuphenduleni okuningi komzimba emzimbeni, ubamba iqhaza ekukhiqizeni amandla ngokusebenza ku-metabolism yama-amino acid, amafutha namaprotheni. Ngaphezu kwalokho, ibamba iqhaza nasekukhiqizeni ama-neurotransmitters, izinto ezibalulekile ekusebenzeni kahle kohlelo lwezinzwa.

2. Nciphisa izimpawu ze-PMS

Olunye ucwaningo lukhombisa ukuthi ukudla i-vitamin B6 kunganciphisa ukuvela nobukhali bezimpawu zokuxineka ngaphambi kokuya esikhathini, i-PMS, njengokushintsha kokushisa komzimba, ukucasuka, ukungabi namandla okugxila nokukhathazeka, ngokwesibonelo.

I-PMS ingenzeka ngenxa yokuhlangana kwamahomoni akhiqizwa ama-ovari anama-neurotransmitters obuchopho, njenge-serotonin ne-GABA. Amavithamini B, kufaka phakathi uvithamini B6, ayabandakanyeka ekuguqulweni kwama-neurotransmitters, ngakho-ke kubhekwa njenge-coenzyme esebenza ekukhiqizeni i-serotonin. Kodwa-ke, kudingeka ezinye izifundo ukuze kuqondwe ngokuningiliziwe ukuthi zingaba yini izinzuzo zokudla leli vithamini ku-PMS.

3. Vimbela isifo senhliziyo

Olunye ucwaningo lukhombisa ukuthi ukusetshenziswa kwamanye amavithamini B, kufaka phakathi u-B, kunganciphisa ubungozi bokuhlaselwa yisifo senhliziyo, ngoba kwehlisa ukuvuvukala, amazinga e-homocysteine ​​futhi kuvimbele ukukhiqizwa kwama-radicals amahhala. Ngaphezu kwalokho, olunye ucwaningo lukhombisa ukuthi ukushoda kwe-pyridoxine kungadala i-hyperhomocysteinemia, okuyisimo esingadala umonakalo ezindongeni zomthambo.

Ngale ndlela, uvithamini B6 kungabaluleka ukukhuthaza ukonakala kwe-homocysteine ​​emzimbeni, ukuvimbela ukuqoqeka kwayo ekusakazeni nasekunciphiseni ubungozi bezifo zenhliziyo.

Kodwa-ke, kudingeka izifundo ezengeziwe ukufakazela lokhu kuhlangana phakathi kukavithamini B6 nobungozi benhliziyo, ngoba imiphumela etholakele ibingahambisani.

4. Thuthukisa amasosha omzimba

I-Vitamin B6 ihlobene nokulawulwa kwempendulo yamasosha omzimba ezifweni ezahlukahlukene, kufaka phakathi ukuvuvukala nezinhlobo ezahlukahlukene zomdlavuza, ngoba le vithamini iyakwazi ukulamula amasiginali amasosha omzimba, andise ukuzivikela komzimba.

5. Thuthukisa isicanucanu nokuzizwa ugula ngesikhathi ukhulelwe

Ukusetshenziswa kukavithamini B6 ngesikhathi sokukhulelwa kungasiza ekwenzeni isicanucanu, ukugula kwasolwandle nokuhlanza ngesikhathi sokukhulelwa. Ngakho-ke, abesifazane kufanele bafake ukudla okunothile kule vithamini ezimpilweni zabo zansuku zonke futhi basebenzise izithasiselo kuphela uma kunconywe ngudokotela.

6. Vimbela ukucindezeleka

Njengoba i-vitamin B6 ihlobene nokukhiqizwa kwama-neurotransmitters, njenge-serotonin, ezinye izifundo zikhomba ukuthi ukutholwa kwale vithamini kunciphisa ubungozi bokucindezeleka nokukhathazeka. Ngaphezu kwalokho, ezinye izifundo zixhumanise nokushoda kwamavithamini B ngamazinga aphezulu we-homocysteine, into engakhuphula ubungozi bokudangala kanye nokuwohloka komqondo.

7. Nciphisa izimpawu zesifo samathambo

Ukusetshenziswa kukavithamini B6 kungasiza ekwehliseni ukuvuvukala ezimweni zesifo samathambo kanye ne-carpal tunnel syndrome, ukuqeda izimpawu zezimpawu, ngoba le vithamini isebenza njengomlamuli wempendulo yokuvuvukala komzimba.

Inani elinconyiwe likavithamini B6

Inani elinconyiwe lokudla kukavithamini B6 liyahluka kuye ngeminyaka nobulili, njengoba kukhonjisiwe etafuleni elilandelayo:

Ukudla okunempilo nokuhlukahlukene kuhlinzeka inani elanele lale vithamini ukugcina ukusebenza kahle komzimba, futhi ukwengezelwa kwayo kunconywa kuphela ezimweni zokuxilongwa kokuntuleka kwaleli vithamini, futhi kufanele kusetshenziswe ngokuyalelwa ngudokotela noma isazi sokudla. Nakhu ukuthi ungakubona kanjani ukuntuleka kukavithamini B6.