Vithamine B-6, kapa pyridoxine, ke setho sa lelapa le tsitsitseng metsi le li-vithamine tse rarahaneng. E hlokahalang bakeng sa protheine le tsoekere ea metabolism, 'me u hloka vithamine B-6 ho etsa hemoglobin, e leng karolo ea lisele tse khubelu tsa mali tse tsamaisang oksijene likarolong tsohle tsa' mele oa hao.
Ho hlokahala hore vithamine ea B-6 e lekaneng bakeng sa tsamaiso ea 'mele ea ho itšireletsa mafung hobane e thusa ho boloka bophelo ba thymus, spleen le lymph nodes.
Ho boetse ho hlokahala hore tsamaiso ea methapo e tloaelehileng e sebetse.
Vithamine B-6 e fumanoa lijong tsa limela le liphoofolo, ho kenyeletsa tlhapi, nama, litholoana, limela le meroho e mengata.
Likolo tsa National Academy of Sciences, Engineering, le Medicine, Health le Medicine Division li beha li-vitamine B-6 bakeng sa banna le basali. Tlhoko e fapanoang ke lilemo le basali ba emeng kapa ba anyesang ba hloka ho hong ho feta basali ba se nang moimana.
Li-DRI li bontša chelete e hlokahalang bakeng sa motho ea nang le bophelo bo botle, ka hona haeba u e-na le maemo a bophelo bo botle, ngaka ea hau e ka u thusa hore u fumane hore na u fumana vithamine ea B-6 e lekaneng ho tsoa lijong tsa hau.
Banna
Lilemo tse 1 ho isa ho tse tharo: 0.5 milligrams ka letsatsi
Lilemo tse 4 ho isa ho tse 8: 0,6 milligrams ka letsatsi
Lilemo tse 9 ho isa ho tse 13: 1.0 milligrams ka letsatsi
Lilemo tse 14 ho isa ho tse 30: 1.3 milligrams ka letsatsi
Lilemo tse 31+: limilione tse 1,7 ka letsatsi
Basali
Lilemo tse 1 ho isa ho tse tharo: 0.5 milligrams ka letsatsi
Lilemo tse 4 ho isa ho tse 8: 0,6 milligrams ka letsatsi
Lilemo tse 9 ho isa ho tse 13: 1.0 milligrams ka letsatsi
Lilemo tse 14 ho isa ho tse 50: 1.3 milligrams ka letsatsi
Lilemo tse 51+: 1.5 milligrams ka letsatsi
Basali ba nang le moimana: 1.9 milligrams ka letsatsi
Basali ba anyesang: 2.0 milligrams ka letsatsi
Ho haella ha vithamine B-6
Kaha e fumanoe lijong tse fapa-fapaneng tse ngata, hoo e batlang e le motho e mong le e mong o fumana lijo tse lekaneng. Ho haella ha vithamine ea B-6 ke ntho e sa tloaelehang 'me hangata ho tsamaisana le mefokolo e meng ea B-e rarahaneng ea vithamine. Joala bo potlakisa ho lahleheloa ke vithamine ea B-6 'meleng kahoo lino tse tahang li ka' na tsa atisa ho ba le bothata ba matšoao.
Batho ba baholo ba nang le lijo tse nang le mefuta e sa tšoaneng le tsona li ka 'na tsa e-ba le bokooa ba vithamine B-6.
Ho thoe'ng ka Lijo Tse Ling Tsa Lijo?
Vithamine B-6 e tlatselitsoe bakeng sa ho lokoloha ha maemo a fapa-fapaneng ho akarelletsa le lefu la carpal tunnel, ho tepella maikutlong, hlooho ea kelello le lefu la pele. Empa lipatlisiso ha lia fana ka bopaki bo lekaneng ba bopaki ba kliniki hore bo khone ho etsa litlhahiso leha e le life.
Litlhaloso tsa B-6 li tla fokotsa mali a homocysteine. Matšoao a phahameng a homocysteine a amahanngoa le kotsi e kholo ea lefu la pelo. Ka bomalimabe, tlatsetso ha e bonahale e fokotsa kotsi eo. Ha ho bonahale eka e ntlafatsa ts'ebetso ea ts'ebetso.
Vithamine B-6 e ka thusa ho fokotsa ho nyefoloa ke pelo le ho hlatsa ka bakhachane. Mefuta e tloaelehileng e ka tlaase ho UL, hangata e le limiligrama tse 10 ho ea ho tse 25 ka letsatsi. Leha ho le joalo, esita le litsing tsena tse bolokehileng, u lokela ho bua le ngaka ea hau pele u noa vithamine B-6.
Vithamine B-6 Chefo
Ho latela US Office of Dietary Supplements, ho nka tekanyo e kholo ea vithamine ea B-6 letsatsi le leng le le leng bakeng sa nako e telele ho ka baka kotsi e matla le e ntseng e tsoela pele ea boloetse ba methapo ea pelo e khetholloang ke ho lahleheloa ke mekhoa ea 'mele.
Tšenyo ea methapo e tlalehile ho batho ba nkileng ligrama tse tšeletseng tsa pyridoxine ka nako e fetang selemo.
Tšenyo e tsosolosoa ha setlatsetso se emisoa. Vithamine B-6 chefo e ka boela ea baka lisele tsa letlalo, kutloisiso e khanyang le matšoao a masapo a mabeli, a kang ho nyefoloa le ho otloa ha pelo.
> Mehloli:
National Academy of Sciences, Engineering le Medicine, Health le Medicine Division. "Dietary Reference Intakes Tables le Tlhahlobo."
Mekhatlo ea Sechaba ea Bophelo bo Botle ba Lijo. "Vithamine ea B-6 ea lijo tsa lijo.