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I-Vitamin B6, ekwabizwa ngokuba yi-pyridoxine, yenye yeevithamini ezisibhozo ezinyibilikayo emanzini. I-Vitamin B6 iyacelwa ukuba yenze ii-amino acid kwaye idlala indima enkulu ekwenziweni kwehemoglobin kunye neeurotransmitters kwaye ilawula nenqanaba leswekile yegazi ngokunjalo.
I-Vitamin B6 ibalulekile ukunceda umzimba ukuba ugcine inkqubo yemithambo-luvo esempilweni, isebenza njengesixhobo sokuthomalalisa iintlungu zendalo, inyusa imeko kwaye yenze amajoni omzimba ukukhusela amajoni omzimba.
Ukutya okwandileyo kokutya okune-vitamin B6 kuya kunciphisa iingxaki zempilo ezinxulunyaniswa nokungabikho kwe-vitamin B6 njengokudumba kolusu, uxinzelelo, ukubetha kunye ne-anemia. Inokukhokelela nakusweleko lwe-vitamin B6, ebandakanya utshintsho kwiimvakalelo, ukudideka, iintlungu zemisipha, ukudinwa, njl.
I-Vitamin B6 ibaluleke kakhulu ekusebenzeni kwemithambo-luvo kangangokuba ukunqongophala kwale vithamini kuya kubangela ukuxhuzula, i-migraine, iintlungu ezingapheliyo kunye nokuphazamiseka kwemood njengoxinzelelo.
Ukuzikhusela kunqongophalo lwevithamini B6, nolu uluhlu lokutya okune-vitamin B6.
1. Ubisi
Ukunqongophala kukavithamini B6 kunokubangela iingxaki zempilo ezinokuchaphazela inkqubo yakho yeemvakalelo. Ikomityi yobisi lweenkomo okanye lweebhokhwe ibonelela ngepesenti ezi-5 zexabiso elinconywayo lemihla ngemihla likavithamini B6. Ubisi luqulathe isixa esikhulu sevithamini B12 kunye necalcium efanelekileyo kakhulu empilweni yakho.
2. Inyama
Inyama yenkukhu efana neturkey kunye nenkukhu inikezela ngesixa esifanelekileyo sevithamini B6. Inyama yenkomo iqulethe ubuninzi bevithamini B6, ngaphandle kwezinye izakha mzimba. Yiba nenyama kube kanye okanye kabini ngeveki ukunciphisa ukusilela kwe-vitamin B6.
3. Isalmon
I-Salmon yenye yeentlanzi eziqukethe i-vitamin B6, ebalulekileyo yokugcina impilo ye-adrenal. Amadlala adrenal avelisa iihomoni ezibalulekileyo, kubandakanya i-cortisol, i-adrenalin, kunye ne-aldosterone. Ezi hormone zinceda ukulawula uxinzelelo lwegazi kunye nokusebenza ukulawula uxinzelelo lwegazi.
4. Amaqanda
Amaqanda amabini anikezela ngeepesenti ezili-10 zexabiso elinconywayo lemihla ngemihla levithamini B6. Amaqanda ayasebenziseka kwaye alayishwe ngezininzi izakhamzimba kunye neeprotein. Unokuba namaqanda kwisidlo sakusasa, isidlo sasemini okanye isidlo sangokuhlwa kwaye uyipheke nangayiphi na indlela oyifunayo.
5. Isibindi senkukhu
Inkuku yesibindi kukutya okunesondlo kakhulu kunye nomthombo omkhulu weprotein, folate, ivithamin A, ivithamin B6 kunye nevithamini B12. I-Vitamin B6 inceda umzimba wakho ukuba wonakalise iprotein kwaye uyisebenzise ngokufanelekileyo. Isibindi senkukhu simnandi kwaye simnandi kwaye kulula kakhulu ukusipheka.
6. Iikherothi
Umnqathe ophakathi ubonelela ngevithamini B6, ifayibha kunye nexabiso eliphezulu levithamini A. Vitamin B6 incedo ekwenzeni iproteni sheath ejikeleze iiseli zemithambo-luvo. Yandisa i-vitamin B6 yakho yokutya ngokutya iminqathe kwindawo eluhlaza, ephekiweyo okanye ekrwada.
7. Ispinatshi
Isipinatshi siqulathe ivithamin B6 enceda ekwenzeni izilwa-buhlungu ezithintela usulelo nezifo. Le mifuno inamagqabi aluhlaza nayo iphezulu kwezinye iivithamini ezinjengeevithamini A no-C. Isipinatshi sikwaneentsimbi ezifunekayo ekwakheni iiseli ezintsha zegazi.
8. Ibhatata emnandi
Ibhatata emhlophe kukutya okunesondlo. Ubungakanani bezitapile ezinobungakanani obuphakathi bunikezela ngeepesenti ezili-15 zexabiso elinconywayo lemihla ngemihla levithamini B6. Inayo nefayibha eninzi, ivithamin A kunye nemagniziyam. I-Vitamin B6 inceda umzimba ukulawula i-glycogen, egcinwe njengamandla emzimbeni.
12 Amanqaku asempilweni ngeetapile ezimnandi omele uyazi
9. Iipeyisi eziluhlaza
Iipeyisi eziluhlaza zityebile kwiivithamini A no-C kwaye zigcwele ifayibha. Zikwapakishwe ngamanani aphezulu evithamini B6. Ukubandakanya ii-ertyisi ekutyeni kwakho kunokunciphisa umngcipheko we-vitamin B6. Unokubabilisa okanye kwifom ephekiweyo.
10. Iimbotyi Nemidumba
Ukubandakanya iimbotyi kunye nemidumba ekutyeni kwakho yindlela elungileyo yokugcina amanqanaba akho e-vitamin B6 emzimbeni wakho. Faka iimbotyi zezintso, iichickpeas, iimbotyi zesoya kunye neelentile ekutyeni kwakho ukuze ufumane idosi yovithamini B6 yemihla ngemihla.
11. Iibhanana
Iibhanana zigcwele ivithamini B6, enceda kwimveliso ye-serotonin, iikhemikhali ezinceda ekusebenzeni kwentliziyo kunye nokuhanjiswa kweempawu ngaphakathi kwengqondo yakho. Iigram ezili-100 zebhanana zibonelela nge-0.30 mg ye-vitamin B6.
12. Amandongomane NeMbewu
Imbewu efana nembewu yesesame kunye nembewu kajongilanga inezixa ezikhulu zevithamini B6. Ikomityi yembewu kajongilanga iqulethe i-1.1 mg ye-vitamin B6 kwaye ukuyongeza kwiisaladi zakho kuya kwandisa ukuthathwa kwe-vitamin B6. Iicashews, iipistachios kunye namandongomane zikwangumthombo otyebileyo wevithamini B6.
13. Iavokhado
Iavokhado izele zizondlo kwaye sisiqhamo esimnandi ukutya naso. Ii-avocado ziphezulu ku-vitamin B6 kunye no-vitamin C, nto leyo eyenza ukuba kube kukutya okunesondlo. Ikwanayo nefayibha kunye namanqatha asempilweni kwaye ungazongeza kwiisaladi okanye unokwenza i-guacamole ngazo.
Yabelana eli nqaku!
Ukuba ukuthandile ukufunda eli nqaku, yabelana nabahlobo bakho abasondeleyo.
Ukutya okuPhezulu kweVitamin B5 okuTyebileyo ukukubandakanya ekutyeni kwakho
