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Vitamini B6, yemwenso amadziwika kuti pyridoxine, ndi amodzi mwamavitamini asanu ndi atatu osungunuka m'madzi. Vitamini B6 imafunika kupanga ma amino acid ndipo imathandizira kwambiri pakupanga hemoglobin ndi ma neurotransmitters ndikuwongolera kuchuluka kwa shuga wamagazi.
Vitamini B6 ndikofunikira kuthandiza thupi kukhala ndi dongosolo lamanjenje labwino, limakhala ngati mankhwala ochepetsa ululu, limalimbikitsa mtima komanso limapanga ma antibodies kuti ateteze chitetezo chamthupi.
Kuwonjezeka kwa zakudya zamtundu wa vitamini B6 kumachepetsa zovuta zingapo zokhudzana ndi kuchepa kwa vitamini B6 monga kutupa khungu, kukhumudwa, stroko ndi kuchepa kwa magazi. Zitha kuperekanso vuto la kuchepa kwa vitamini B6, komwe kumaphatikizaponso kusintha kwa malingaliro, kusokonezeka, kupweteka kwa minofu, kutopa, ndi zina zambiri.
Vitamini B6 ndikofunikira kwambiri kuti mitsempha igwire ntchito kotero kuti kusowa kwa vitamini iyi kumayambitsa khunyu, migraine, kupweteka kosalekeza komanso kusokonezeka kwamalingaliro monga kukhumudwa kumachitika.
Kuti mudziteteze ku kuchepa kwa vitamini B6, nayi mndandanda wazakudya za vitamini B6.
1. Mkaka
Kuperewera kwa vitamini B6 kumatha kubweretsa zovuta zazikulu, zomwe zingakhudze dongosolo lanu lamanjenje. Kapu ya mkaka wa ng'ombe kapena mbuzi imapereka 5% ya mavitamini B6 ofunika tsiku lililonse. Mkaka umakhalanso ndi vitamini B12 wambiri ndi calcium yomwe ndi yabwino kwambiri pa thanzi lanu.
2. Nyama
Nyama ya nkhuku monga Turkey ndi nkhuku zimapatsa vitamini B6 wambiri. Ng'ombe imakhalanso ndi vitamini B6 wambiri, kuphatikiza zakudya zina. Khalani ndi nyama kamodzi kapena kawiri pa sabata kuti muchepetse kuchepa kwa vitamini B6.
3. Salimoni
Salmon ndi imodzi mwa nsomba zomwe zimakhala ndi vitamini B6, zomwe ndizofunikira kuti mukhale ndi thanzi labwino la adrenal. Matenda a adrenal amatulutsa mahomoni ofunikira, kuphatikiza cortisol, adrenalin, ndi aldosterone. Mahomoni amenewa amathandiza kuchepetsa kuthamanga kwa magazi komanso kuthandizira kuchepetsa kuthamanga kwa magazi.
4. Mazira
Mazira awiri amapereka magawo 10 mwa magawo 10 a vitamini B6 tsiku lililonse. Mazira amakhala osunthika ndipo amanyamula zakudya zambiri ndi zomanga thupi. Mutha kukhala ndi mazira pachakudya cham'mawa, chamasana kapena chamadzulo ndikuphika mulimonse momwe mungafunire.
5. Chiwindi cha Nkhuku
Chiwindi cha nkhuku ndi chakudya chopatsa thanzi kwambiri komanso chimakhala ndi mapuloteni, folate, vitamini A, vitamini B6 ndi vitamini B12. Vitamini B6 imathandiza thupi lanu kuphwanya mapuloteni ndikuwugwiritsa ntchito moyenera. Chiwindi cha nkhuku ndichokoma komanso chokoma ndipo ndikosavuta kuphika.
6. Kaloti
Karoti wapakati amatenga vitamini B6, fiber ndi mavitamini A. Vitamini B6 zothandizira popanga mapuloteni ozungulira maselo anu amitsempha. Wonjezerani mavitamini B6 omwe mumadya mukamadya kaloti yaiwisi, yophika kapena yopanda madzi.
7. Sipinachi
Sipinachi imakhala ndi vitamini B6 yomwe imathandizira kupanga ma antibodies omwe amalepheretsa matenda ndi matenda. Masamba obiriwirawa amakhalanso ndi mavitamini ena monga mavitamini A ndi C. Sipinachi mulinso chitsulo chomwe chimafunikira pakupanga maselo atsopano amwazi.
8. Mbatata Yokoma
Mbatata ndi chakudya chopatsa thanzi kwambiri. Mbatata ya sing'anga yaying'ono imapereka 15% ya mavitamini B6 ofunika tsiku lililonse. Mulinso ma fiber ambiri, vitamini A ndi magnesium. Vitamini B6 imathandizira thupi kuwongolera glycogen, yomwe imasungidwa ngati mphamvu mthupi.
Mfundo 12 Zabwino Za Mbatata Zomwe Muyenera Kudziwa
9. Nandolo Zobiriwira
Nandolo zobiriwira zimakhala ndi mavitamini A ndi C ambiri ndipo ali ndi fiber. Amadzaza ndi vitamini B6 wambiri. Kuphatikiza nandolo pazakudya zanu kumachepetsa kuchepa kwa kusowa kwa vitamini B6. Mutha kuziphika kapena kuphika.
10. Nyemba Ndi nyemba
Kuphatikiza nyemba ndi nyemba mu zakudya zanu ndi njira yabwino yosungitsira mavitamini B6 mthupi lanu. Phatikizani nyemba za impso, nandolo, soya nyemba ndi mphodza mu zakudya zanu kuti mupeze vitamini B6.
11. nthochi
Nthochi zodzaza ndi vitamini B6, zomwe zimathandizira kupanga serotonin, mankhwala omwe amathandizira kugwira ntchito kwa mitsempha komanso kutumiza ma sign mu ubongo wanu. Magalamu 100 a nthochi amapereka 0.30 mg wa vitamini B6.
12. Mtedza ndi Mbewu
Mbewu monga nthangala za zitsamba ndi mpendadzuwa zimakhala ndi vitamini B6 wambiri. Kapu ya nyemba za mpendadzuwa imakhala ndi 1.1 mg wa vitamini B6 ndipo kuwonjezeranso mu saladi wanu kumawonjezera kudya kwa vitamini B6. Cashews, pistachios ndi mtedza ndizopezekanso ndi vitamini B6.
13. Kutulutsidwa
Avocado yadzaza ndi michere ndipo ndi zipatso zokoma kudyanso. Avocados ali ndi vitamini B6 wambiri ndi vitamini C, zomwe zimapangitsa kukhala chakudya chopatsa thanzi. Ilinso ndi mafuta ndi mafuta athanzi ndipo mutha kumawawonjezera mu masaladi kapena mutha kupanga guacamole.
Gawani nkhaniyi!
Ngati mumakonda kuwerenga nkhaniyi, mugawireni achibale anu.
Zakudya Zapamwamba Za Vitamini B5 Kuphatikiza Zakudya Zanu
