I-Vitamin B6 nezinzuzo zayo kanye nemithombo yokudla
I-Vitamin B6 nezinzuzo zayo kanye nemithombo yokudla
Ivithamini B6 encibilika emanzini idlala indima ebalulekile emisebenzini ehlukahlukene yomzimba, kusukela kumetabolism kuya empilweni yesikhumba futhi isekela amasosha omzimba nezinzwa, ngokusho kwe-Times of India.
I-Vitamin B6 inikeza izinzuzo eziyisikhombisa ezilandelayo emzimbeni:
1. Ukuthuthukisa umzimba
I-Vitamin B6 isiza ukuguqula ukudla kube amandla, okwenza kubaluleke kakhulu kumetabolism enempilo.
2. Ukukhiqizwa kwe-Neurotransmitter
Ihilelekile ekukhiqizeni ama-neurotransmitters afana ne-serotonin, i-dopamine, ne-GABA, edlala indima ekulawuleni isimo sengqondo nokusebenza kwengqondo.
3. Ukukhiqizwa kwe-hemoglobin
I-Vitamin B6 iyadingeka ukuze kuhlanganiswe i-hemoglobin, iphrotheni emangqamuzaneni abomvu egazi anomthwalo wokuthwala umoya-mpilo kuwo wonke umzimba.
4. Sekela amasosha omzimba
Ivithamini isiza futhi ukugcina amasosha omzimba enempilo, okwenza umzimba ukwazi ukulwa nezifo nezifo.
5. Thuthukisa isimiso sezinzwa
I-Vitamin B6 isekela futhi ithuthukise ukusebenza kahle kwesimiso sezinzwa futhi isiza ekudluliseleni izimpawu zemizwa.
6. Thuthukisa isikhumba esinempilo
I-Vitamin B6 ibandakanyeka ekukhiqizeni i-collagen, iphrotheni ebalulekile esikhumbeni esinempilo nokuphulukiswa kwesilonda.
7. Ibhalansi yeHormonal
Idlala indima ekuhlanganiseni nasekulawuleni amahomoni ahlukahlukene emzimbeni.
Ukudla okunothe ngovithamini B6
Uhlu lokudla okunothe ngovithamini B6 luhlanganisa:
1. Isamoni
I-Salmon ingumthombo omkhulu we-Vitamin B6. Kukhona cishe u-0.6 mg wevithamini B6 kuwo wonke ama-85 g we-salmon ephekiwe. I-Salmon iphinde inikeze umthamo onempilo wama-omega-3 fatty acids, afaka isandla ekusebenzeni kwenhliziyo enempilo nokusebenza kobuchopho.
2. Isifuba senkukhu
Isifuba senkukhu esondile siyisisekelo ekudleni okuningi okunempilo futhi siwumthombo ocebile kavithamini B6. Isifuba senkukhu esiphekiwe esingamagremu angu-85 siqukethe cishe u-0.5 mg wevithamini B6, okwenza kube isengezo esibalulekile kunoma yikuphi ukudla okulinganiselayo.
3. I-tuna
Izinhlanzi ze-tuna zinikeza inani elikhulu likavithamini B6, njengoba i-tuna engamagremu angu-85 iqukethe cishe u-0.9 mg we-vitamin B6.
4. Ama-Pistachios
Ukudla nje amagremu angu-30 ama-pistachios kunikeza umzimba cishe u-0.5 mg wevithamini B6.
5. Ipulamu
Izihlahla zomlimi ezomisiwe ziyindlela emnandi futhi elula yokwengeza uvithamini B6 ekudleni. Ingxenye yenkomishi yama-plums anezimbotshana iqukethe cishe u-0.3 mg wevithamini B6.
6. Ukwatapheya
Ukwatapheya owodwa ophakathi nendawo uqukethe cishe u-0.5 mg wevithamini B6.
7. Imbewu kabhekilanga
Imbewu kabhekilanga egazingiwe iyisinqumo esihle kakhulu njengesiphuzo esiphundu nesinomsoco esiqukethe cishe u-0.5 mg wevithamini B6 ngo-30g wokuphakelwa.
8. Isipinashi
Inkomishi eyodwa yesipinashi esiphekiwe inikeza cishe u-0.4 mg wevithamini.
9. Ubhanana
Ubhanana owodwa ophakathi uhlinzeka cishe ngo-0.4 mg wevithamini B6.
10. I-Hummus
Inkomishi eyodwa kaphizi ophekiwe iqukethe cishe u-1.1 mg wevithamini B6.