Zvokudya makumi maviri zvakapfuma mu vitamini B6 (Pyridoxine)
Chikafu chakapfuma muvhitamini B6, inozivikanwawo sekuti pyridoxine, chakakosha pakushanda kwakakodzera kwemetabolism uye nehuropi, nekuti vhitamini iyi inoshanda mukuita kwakawanda kwemetabolism uye mukuvandudzwa kwenzira. Uye zvakare, kudyiwa kwerudzi urwu rwechikafu kunounzawo mamwe mabhenefiti ehutano, sekudzivirira chirwere chemwoyo, kuwedzera hutachiona uye kudzivirira kushushikana. Dzidza nezve zvimwe zvakanaka zvevhitamini B6.
Vitamini iyi inowanikwa muzvikafu zvakawanda, saka kashoma kuti kushomeka kwayo kunoonekwa. Nekudaro, kusangana kwayo mumuviri kunogona kudzikira mune mamwe mamiriro, sevanhu vanosvuta, vakadzi vanotora zvekudzivirira pamuromo kana vakadzi vane nhumbu vane pre-eclampsia. Muzviitiko izvi, zvakakosha kuwedzera kudyiwa kwezvikafu zvakapfuma muvhitamini B6 iyi kana, kana zvichidikanwa, chiremba anogona kukurudzira kuwedzera kwehutano kwevhitamini iyi.
Iyi tafura inotevera inoratidza zvimwe zvekudya zvakapfuma muvhitamini B6:
| Zvekudya | Huwandu hweVitamin B6 |
| Tomato muto | 0.15 mg |
| manwiwa | 0.15 mg |
| Sipinachi yakasviba | 0.17 mg |
| Lentil | 0.18 mg |
| Plum muto | 0,22 MG |
| Yakabikwa karoti | 0.23 mg |
| Nzungu | 0.25 mg |
| Avocado | 0,28 MG |
| Brussels inomera | 0.30 mg |
| Shrimp yakabikwa | 0,40 MG |
| Nyama tsvuku | 0,40 MG |
| Mbatata Yakabikwa | 0.46 mg |
| Chestnuts | 0.50 mg |
| Nuts | 0,57 MG |
| Banana | 0.60 mg |
| Hazelnut | 0.60 mg |
| Huku yakabikwa | 0.63 mg |
| Salmoni yakabikwa | 0.65 mg |
| Gorosi utachiona | 1.0 mg |
| Chiropa | 1.43 mg |
Pamusoro peichi chikafu, vhitamini B6 inogona kuwanikwa mumazambiringa, mupunga wakasviba, orenji artichoke muto, yogati, broccoli, kolifulawa, chibage chakabikwa, mukaka, sitirobheri, chizi koteji, mupunga muchena, zai rakabikwa, bhinzi nhema, oats yakabikwa, mhodzi yemanhanga, cocoa nesinamoni.
Vitamini iyi inowanikwa muzvikafu zvakawanda uye huwandu hwezuva nezuva hwemuviri hwakadzikira, kubva pa0.5 kusvika ku0.6 mg pazuva pazuva revana uye pakati pe1.2 kusvika 1.7 mg pazuva pazuva revakuru.
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