9 Hutano Kubatsirwa kweVitamin B6 (Pyridoxine)

Zvemukati

• 1.May Kuvandudza Maitiro uye Kuderedza Zviratidzo zveKushungurudzika
• 2. Inogona Kukurudzira Hutano Hwehutano uye Kuderedza Njodzi yeAlzheimer
• 3. Inogona Kudzivirira uye Kurapa Anemia nekubatsira Hemoglobin Kugadzirwa
• 4. Inogona Kubatsira Mukurapa Zviratidzo zvePMS
• 5. Anogona Kubatsira Kurapa Nausea Panguva Yepamuviri
• 6.May Kudzivirira Akavharika Tsinga uye Kuderedza Moyo Chirwere Njodzi
• 7. Ngaabatsire Kudzivirira Cancer
• 8.May Kusimudzira Hutano Hwemaziso uye Kudzivirira Zvirwere Zvemaziso
• 9. Ngaarape Kuzvimba Kwakabatana NeRheumatoid Arthritis
• Vitamin B6 Chikafu Sosi uye Zvokuwedzera
• Angangoita Mhedzisiro Mhedzisiro Yeakawandisa Vitamin B6
• Icho Chinokosha

Vitamini B6, inozivikanwawo se pyridoxine, vhitamini inogadziriswa nemvura iyo inodiwa nemuviri wako kuita akawanda mabasa.

Izvo zvakakosha kune protein, mafuta uye carbohydrate metabolism uye kugadzirwa kwemasero matsvuku eropa uye maurotransmitter (1).

Muviri wako haugone kubereka vhitamini B6, saka unofanirwa kuiwana kubva kuzvikafu kana zvinowedzera.

Vanhu vazhinji vanowana vhitamini B6 yakakwana kuburikidza nechikafu chavo, asi vamwe vanhu vanogona kunge vari panjodzi yekushomeka.

Kudya huwandu hwakakwana hwevhitamini B6 kwakakosha kune hutano hwakakwana uye hungatodzivirira nekurapa zvirwere zvisingaperi ().

Heano mapfumbamwe ebatsiro ehutano hwevhitamini B6, inotsigirwa nesainzi.

1.May Kuvandudza Maitiro uye Kuderedza Zviratidzo zveKushungurudzika

Vitamin B6 inoita basa rakakosha mukugadzirisa mamiriro.

Izvi zvinodaro nekuti vhitamini iyi inodikanwa mukugadzira maurotransmitter anodzora manzwiro, kusanganisira serotonin, dopamine uye gamma-aminobutyric acid (GABA) (3,,).

Vitamin B6 inogona zvakare kutora chinzvimbo mukuderedza yakakwira ropa mazinga eamino acid homocysteine, ayo akave akabatanidzwa mukushushikana uye nedzimwe nyaya dzepfungwa (,).

Ongororo dzinoverengeka dzakaratidza kuti kushushikana kwezviratidzo kwakabatana nehuremu hweropa uye kutora kwevhitamini B6, kunyanya kune vakuru vakuru vari panjodzi huru yekushomeka kweVitamin B (,,).

Imwe ongororo muvanhu vakuru mazana maviri nemakumi mashanu yakawana kuti huwandu hweropa husina kukwana hwevhitamini B6 yakapeta mukana wekushushikana ().

Nekudaro, kushandisa vhitamini B6 kudzivirira kana kurapa kushushikana hakuna kuratidzwa kuti kunoshanda (,).

Chidzidzo chemakore maviri chakadzorwa mune vangangoita mazana matatu evarume vakuru vasina kushushikana pakutanga vakawana kuti avo vanotora chinowedzerwa neB6, folate (B9) uye B12 vaive vasina mikana yekuve nezviratidzo zvekushushikana zvichienzaniswa neboka re placebo ().

Pfupiso Kuderera kwevhitamini B6 muvakuru vakwegura kwakabatana nekushushikana, asi kutsvagurudza hakuna kuratidza kuti B6 mushonga unoshanda wekunetseka kwepfungwa.

2. Inogona Kukurudzira Hutano Hwehutano uye Kuderedza Njodzi yeAlzheimer

Vitamini B6 inogona kutora chinzvimbo mukuvandudza mashandiro ehuropi uye kudzivirira chirwere cheAlzheimer, asi kutsvagurudza kunopesana.

Kune rimwe divi, B6 inogona kudzikira yakakwira homocysteine ​​mazinga eropa ayo anogona kuwedzera njodzi yeAlzheimer's (,,).

Imwe ongororo muvanhu gumi nematanhatu vane huwandu hwakakwira hwehomocysteine ​​uye hushoma hurema hwekuziva hwakawana kuti kutora mwero yakakwira yeB6, B12 uye folate (B9) kwakadzora homocysteine ​​uye kwakadzora kuparara mune mamwe matunhu ehuropi ayo ari panjodzi yeAlzheimer's ().

Zvisinei, hazvina kujeka kana kuderera kwehomocysteine ​​kunoshandura kunatsiridzwa mukushanda kwehuropi kana mwero unononoka wekukanganisa kwekuziva.

Muedzo unongorongedzwa wakasarudzika mune vanhu vakuru vanopfuura mazana mana vane hunyoro kusvika pakati nepakati hweAlzheimer yakawana kuti mwero yakakwira yeB6, B12 uye folate yakadzikira huwandu hwehomocysteine ​​asi haina kunonoka kuderera kwehuropi basa kana ichienzaniswa ne placebo ().

Uye zvakare, kuongororwa kweongororo dze19 kwakapedzisa kuti kuwedzera neB6, B12 uye folate iri yega kana musanganiswa haina kuvandudza mashandiro ehuropi kana kuderedza njodzi yeAlzheimer's ().

Kumwe kutsvagurudza kunotarisa mhedzisiro yevhitamini B6 yega pamatanho e-homocysteine ​​uye mashandiro ehuropi anodikanwa kuti unzwisise zvirinani basa revhitamini iyi mukuvandudza hutano hwehuropi.

Pfupiso Vitamin B6 inogona kudzivirira kudzikira kwehuropi basa nekudzikira kwehomocysteine ​​mazinga akave akabatana nechirwere cheAlzheimer uye kukanganisika kwendangariro. Zvisinei, zvidzidzo hazvina kuratidza kushanda kweB6 mukuvandudza hutano hwehuropi.

3. Inogona Kudzivirira uye Kurapa Anemia nekubatsira Hemoglobin Kugadzirwa

Nekuda kwebasa rayo mukugadzira hemoglobin, vhitamini B6 inogona kubatsira mukudzivirira nekurapa kupererwa neropa kunokonzerwa nekushomeka ().

Hemoglobin ipuroteni inoendesa oxygen kumasero ako. Paunenge uine hemoglobin yakaderera, maseru ako haawane oxygen yakakwana. Nekuda kweizvozvo, unogona kukura kupererwa neropa uye kunzwa kushaya simba kana kuneta.

Zvidzidzo zvakabatanidza yakaderera huwandu hwevitamin B6 neanemia, kunyanya mune vakadzi vane nhumbu nevakadzi vezera rekubereka (,).

Zvisinei, kushayikwa kwevhitamini B6 kunofungidzirwa kuti hakuwanzoitika muvanhu vakuru vane hutano, saka pane kushomeka kwekushandisa pakushandisa B6 kurapa kupererwa neropa.

Nyaya yekudzidza mune mukadzi ane makore makumi manomwe nemaviri ekuberekwa ane chirwere chekushaya ropa nekuda kweakaderera B6 akawana kuti kurapwa nemhando inoshanda yevhitamini B6 yakavandudza zviratidzo ().

Chimwe chidzidzo chakawana kuti kutora 75 mg yevhitamini B6 zuva nezuva panguva yekuzvitakura kwakadzora zviratidzo zvekushaya ropa mukati mevakadzi makumi mashanu nevashanu vaive nepamuviri vasingateerere kurapwa nesimbi ().

Kumwe kutsvagurudza kunodiwa kuti unzwisise kushanda kwevhitamini B6 mukurapa kupererwa neropa muhuwandu hwevamwe kunze kweavo vari panjodzi yekushomeka kwevhitamini B, sevakadzi vane nhumbu nevakuru vakuru.

Pfupiso Kusawana vhitamini B6 yakakwana kunogona kutungamira kune yakaderera hemoglobin uye kupererwa neropa, saka kuwedzera neiri vhitamini kunogona kudzivirira kana kubata nyaya idzi.

4. Inogona Kubatsira Mukurapa Zviratidzo zvePMS

Vitamin B6 yakashandiswa kurapa zviratidzo zve premenstrual syndrome, kana PMS, kusanganisira kushushikana, kushushikana uye kusagadzikana.

Vanoongorora vanofungidzira kuti B6 inobatsira nezviratidzo zvepamoyo zvine chekuita nePMS nekuda kwebasa rayo mukugadzira maurotransmitter anodzora manzwiro.

Kudzidza kwemwedzi mitatu mune anopfuura makumi matanhatu emadzimai ekutanga kuenda kumwedzi vakaona kuti kutora 50 mg yevhitamini B6 zuva nezuva kunatsiridza zviratidzo zvePMS zvekushushikana, kusagadzikana uye kuneta ne69% ().

Zvisinei, vakadzi vakagamuchira placebo vakaudzawo zviratidzo zvePMS zvakagadziriswa, izvo zvinoratidza kuti kushanda kwevhitamini B6 yekuwedzera kunogona kunge kwakakonzerwa nechikamu kune iyo placebo athari ().

Chimwe chidzidzo chidiki chakawana kuti 50 mg yevhitamini B6 pamwe ne200 mg yemagnesium pazuva yakaderedza zvakanyanya zviratidzo zvePMS, kusanganisira kusanduka kwemamiriro, kusagadzikana uye kushushikana, pamusoro peimwe nguva yekuenda kumwedzi ().

Nepo mhedzisiro iyi ichivimbisa, inogumirwa nesaizi diki yesampula uye nguva pfupi Kumwe kutsvagisa nezve kuchengetedzeka uye kushanda kwevhitamini B6 mukuvandudza PMS zviratidzo zvinodiwa pasati paitwa kurudziro ().

Pfupiso Kumwe kutsvagurudza kwakaratidza kuti mwero yakakwira yevhitamini B6 inogona kushanda mukuderedza kushushikana uye zvimwe zvinhu zvemafungiro zvine hukama nePMS nekuda kwebasa rayo mukugadzira maurotransmitter.

5. Anogona Kubatsira Kurapa Nausea Panguva Yepamuviri

Vitamin B6 yakashandiswa kwemakumi emakore kurapa kusvotwa uye kurutsa panguva yekuzvitakura.

Muchokwadi, icho chinongedzo muDiclegis, mushonga unowanzo shandiswa kurapa chirwere chamangwanani ().

Vatsvagiri havana chokwadi zvachose kuti nei vhitamini B6 ichibatsira nekurwara kwemangwanani, asi zvinogona kudaro nekuti B6 yakakwana inoita mabasa akakosha mukuona nhumbu ine hutano ().

Chidzidzo mumadzimai makumi matatu nemaviri mumavhiki avo gumi nemanomwe ekuzvitakura chakawana kuti kuwedzera kwezuva nezuva kwe30 mg yevhitamini B6 kwakadzora zvakanyanya shungu mushure memazuva mashanu ekurapwa, zvichienzaniswa ne placebo ().

Chimwe chidzidzo chakafananidza kukanganisa kwejenamin uye vhitamini B6 pakudzora zvikamu zvekusvotwa uye kurutsa mune gumi nemaviri vakadzi vane nhumbu. Mhedzisiro yacho yakaratidza kuti kutora 75 mg yeB6 zuva rega rega kwakaderedza kusvotwa uye kurutsa zviratidzo ne31% mushure memazuva mana ().

Izvi zvidzidzo zvinoratidza kuti vhitamini B6 inoshanda pakurapa kwemangwanani kunyangwe munguva dzisingasviki vhiki rimwe.

Kana iwe uchifarira kutora B6 yechirwere chemangwanani, taura nachiremba wako usati watanga chero zvinowedzera.

Pfupiso Vitamin B6 inowedzera mumadhosi e30-75 mg pazuva yakashandiswa seyakanaka kurapa svoto uye kurutsa panguva yekuzvitakura.

6.May Kudzivirira Akavharika Tsinga uye Kuderedza Moyo Chirwere Njodzi

Vitamin B6 inogona kudzivirira yakavharika tsinga uye kudzikisira chirwere chemwoyo njodzi.

Kutsvagurudza kunoratidza kuti vanhu vane huwandu hwakaderera hweropa revhitamini B6 vane mukana wakapetwa kaviri wekuwana chirwere chemwoyo kana ichienzaniswa neavo vane huwandu hweB6 ().

Izvi zvinogona kunge zvichikonzerwa nebasa reB6 mukudzikira kwakakwidziridzwa kwehomocysteine ​​mazinga ane hukama nehurongwa hwakawanda hwehurwere, kusanganisira chirwere chemoyo (,,).

Imwe ongororo yakawana kuti makonzo akashomeka muvhitamini B6 aive nemazinga eropa akakora echolesterol uye akagadzira maronda anogona kukonzera tsinga kutsemuka mushure mekuratidzwa kune homocysteine, zvichienzaniswa nemakonzo ane huwandu hwakakwana hweB6 ().

Kutsvagurudzwa kwevanhu kunoratidza zvakare kunobatsira kweB6 mukudzivirira chirwere chemwoyo.

Muedzo unongorongedzwa wakasarudzika muvakuru vanegumi nevashanu vane hutano vaive nevanin'ina vane chirwere chemwoyo vakapatsanura vatori vechikamu mumapoka maviri, rimwe rakagamuchira 250 mg yevhitamini B6 uye 5 mg yefolic acid zuva rega rega kwemakore maviri uye imwe yakagamuchira placebo ().

Boka rakatora B6 uye folic acid rakanga riine mwero wakaderera wehomocysteine ​​uye nemiedzo yemwoyo isinganetsi panguva yekurovedza muviri kupfuura iro boka re placebo, richivaisa panjodzi yepasi pechirwere chemoyo ().

Pfupiso Vitamin B6 inogona kubatsira kudzikisa yakakwira homocysteine ​​mazinga anotungamira kudzikira kwetsinga. Izvi zvinogona kudzikisira chirwere chemoyo njodzi.

7. Ngaabatsire Kudzivirira Cancer

Kuwana vhitamini B6 yakakwana kunogona kudzikisa njodzi yako yekuvandudza mamwe marudzi ekenza.

Chikonzero nei B6 inogona kubatsira kudzivirira cancer haina kujeka, asi vaongorori vanofungidzira kuti zvine hukama nekugona kwayo kurwisa kuzvimba kunogona kukonzera kenza uye mamwe mamiriro asingaperi (,).

Kuongororwa kweongororo gumi nembiri kwakawana kuti zvese zvakaringana zvekudya zvekudya uye huwandu hweropa hweB6 hwaive hwakabatana nenjodzi dzakaderera dzekenza yakajeka. Vanhu vane mwero wepamusoro-soro weB6 vaive neinosvika makumi mashanu muzana njodzi yakaderera yekukudziridza rudzi urwu rwegomarara ().

Tsvagiridzo yevhitamini B6 uye kenza yemazamu inoratidzawo kusangana pakati pemazinga eropa akakwana eB6 uye kudzikira kwenjodzi yechirwere ichi, kunyanya mumadzimai ekumapopaopaopausal ().

Nekudaro, zvimwe zvidzidzo zvevhitamini B6 mazinga uye njodzi yekenza hazvina kuwana musangano (,).

Kumwe kutsvagurudza kunosanganisira kusarongeka miedzo uye kwete kungoongorora ongororo kunodiwa kuti uone chaiko basa revhitamini B6 mukudzivirira kenza.

Pfupiso Zvimwe zvidzidzo zvekucherechedza zvinoratidza kubatana pakati pekudya kwakakwana kudya uye huwandu hweropa revhitamini B6 uye kudzikira kwenjodzi yemamwe marudzi ekenza, asi kumwe kutsvagurudza kunodiwa.

8.May Kusimudzira Hutano Hwemaziso uye Kudzivirira Zvirwere Zvemaziso

Vitamin B6 inogona kutora chikamu mukudzivirira zvirwere zvemaziso, kunyanya rudzi rwekuona kurasikirwa kunokanganisa vakuru vakuru vanonzi zera-rine hukama macular degeneration (AMD).

Zvidzidzo zvakabatanidza huwandu hweropa hwekutenderera homocysteine ​​ine njodzi yakawedzera ye AMD (,).

Sezvo vhitamini B6 inobatsira kudzikisa huwandu hweropa hwehomocysteine, kuwana B6 yakakwana kunogona kudzikisa njodzi yako yechirwere ichi ().

Chidzidzo chemakore manomwe mune vanopfuura vakadzi mazana mashanu nemazana mana evashandi vehutano vakaona kuti kutora zuva nezuva kuwedzera kwevhitamini B6, B12 uye folic acid (B9) kwakadzora zvakanyanya njodzi yeADD ne 35-40%, zvichienzaniswa ne placebo ().

Nepo mhedzisiro iyi ichiratidza kuti B6 inogona kutora chinzvimbo mukudzivirira AMD, zvinonetsa kutaura kana B6 iri yega ichizopa mabhenefiti akafanana.

Tsvagiridzo yakabatanidza zvakare yakaderera ropa mazinga evitamini B6 kune mamiriro eziso anovhara tsinga dzinosangana kune iyo retina. Chidzidzo chakadzorwa mukati mevanhu vanopfuura mazana mashanu vakaona kuti iyo yakaderera kwazvo huwandu hweropa hweB6 hwaive hwakabatana zvakanyanya nematambudziko eretinal ().

Pfupiso Vitamin B6 zvinowedzera zvinogona kudzora njodzi yako yezera-inoenderana nezera macular degeneration (AMD). Pamusoro pezvo, huwandu hweropa hwakaringana hweB6 hunogona kudzivirira nyaya dzinokanganisa retina. Zvisinei, kumwe kutsvagurudza kunodiwa.

9. Ngaarape Kuzvimba Kwakabatana NeRheumatoid Arthritis

Vitamin B6 inogona kubatsira kudzikisa zviratidzo zvine hukama ne rheumatoid arthritis.

Iwo akakwirira mazinga ekuzvimba mumuviri anokonzeresa kubva kurheumatoid arthritis inogona kutungamira kune yakaderera mamazinga evitamini B6 (,).

Zvisinei, hazvizivikanwe kana kuwedzera neB6 kunoderedza kuzvimba muvanhu vane chirwere ichi.

Chidzidzo chemazuva makumi matatu muvanhu vakuru makumi matatu nevatanhatu vane rheumatoid arthritis vakawana kuti 50 mg yevhitamini B6 zuva nezuva inogadzirisa yakaderera ropa mazinga eB6 asi haina kudzikisa kugadzirwa kwemamorekuru ekuputira mumuviri ().

Kune rimwe divi, ongororo mune vanhu vakuru makumi mana nevatatu vane rheumatoid arthritis yakatora 5 mg ye folic acid chete kana 100 mg yevhitamini B6 ine 5 mg ye folic acid zuva nezuva yakaratidza kuti avo vakagamuchira B6 vaive nematanho akaderera zvakanyanya epro-inflammatory mamorekuru mushure Mavhiki gumi nemaviri ().

Mhedzisiro inopesana yezviongororwa izvi inogona kunge iri yemusiyano muvhitamini B6 dosi uye kureba kwekudzidza.

Kunyange zvichiratidzika kuti kuwanda kwemavhitamini B6 ekuwedzera kunogona kupa zvinopesana nekuzvimba mabhenefiti kune vanhu vane rheumatoid arthritis nekufamba kwenguva, kumwe kutsvagurudza kunodiwa.

Pfupiso Kuzvimba kwakabatana nerheumatoid arthritis kunogona kudzikisa huwandu hweropa revhitamini B6. Kuwedzeredza nemadosi epamusoro eB6 kunogona kubatsira kushomeka nekuderedza kuzvimba, asi kumwe kutsvagurudza kunodiwa kuratidza izvi mhedzisiro.

Vitamin B6 Chikafu Sosi uye Zvokuwedzera

Iwe unogona kuwana vhitamini B6 kubva kuchikafu kana zvinowedzera.

Mari yazvino inokurudzirwa yezuva nezuva (RDA) yeB6 ndeye 1.3-1.7 mg yevakuru vanopfuura makore 19. Vazhinji vanhu vakuru vane hutano vanogona kuwana huwandu uhwu kuburikidza nechikafu chakadzikama chinosanganisira kudya kwevhitamin-B6-kwakapfuma senge turkey, nhokwe, tuna, salmon, mbatatisi uye mabhanana (1).

Zvidzidzo zvinojekesa kushandiswa kwevhitamini B6 kudzivirira uye kurapa nyaya dzehutano dzinotarisa pane zvinowedzerwa kwete zvekudya.

Doses ye 30-250 mg yevhitamini B6 pazuva yakashandiswa mukutsvaga paPMS, chirwere chemangwanani uye chirwere chemwoyo (,,).

Aya maB6 akakwirira zvakanyanya kupfuura iyo RDA uye dzimwe nguva anosanganiswa nemamwe mavitamini B. Izvo zvakaoma kuongorora kana kuwedzera kunwa kweB6 kubva kune zvekudya zvinyorwa kune zvakafanana mabhenefiti kune mamwe mamiriro ayo anowedzera anogona kupa.

Kana iwe uchifarira kutora vhitamini B6 zvinowedzera kudzivirira kana kugadzirisa nyaya yehutano, taura nemupi wako wezvehutano nezve sarudzo yakanakira iwe. Uye zvakare, tsvaga yekuwedzera iyo yakaedzwa yemhando yechitatu bato.

Pfupiso Vanhu vazhinji vanogona kuwana vhitamini B6 yakakwana kuburikidza nechikafu chavo. Mune zvimwe zviitiko, kutora huwandu hwakawanda hwevhitamini B6 kubva kune zvinowedzerwa pasi pekutarisirwa nachiremba zvinogona kubatsira.

Angangoita Mhedzisiro Mhedzisiro Yeakawandisa Vitamin B6

Kuwana yakawandisa vhitamini B6 kubva kune zvinowedzera zvinogona kukonzera zvakashata mhedzisiro.

Vitamin B6 huturu haigone kuitika kubva kunowanikwa chikafu cheB6. Zvinenge zvisingakwanisike kudya iyo huwandu mune zvinowedzera kubva kuchikafu chete.

Kutora zvinopfuura 1 000 mg yekuwedzera B6 pazuva kunogona kukonzera kukuvara kwetsinga uye marwadzo kana chiveve mumaoko kana mutsoka. Mimwe yeiyi mhedzisiro yakatove yakanyorwa mushure me 100-300 mg chete yeB6 pazuva ().

Nezvikonzero izvi, muganho wepamusoro wevitamin B6 ndeye 100 mg pazuva kune vanhu vakuru (3,).

Huwandu hweB6 hunoshandiswa kugadzirisa mamwe mamiriro ehutano kashoma kudarika huwandu uhwu. Kana iwe uchifarira kutora zvinopfuura zvinoreruka muganho wepamusoro, bvunza chiremba wako.

Pfupiso Zvakawandisa vhitamini B6 kubva kune zvinowedzera zvinogona kukonzera kukuvara kwemitsipa uye kumagumo nekufamba kwenguva. Kana iwe uchifarira kutora B6 yekuwedzera, taura nemupi wako wezvehutano nezve kuchengetedzeka uye kuyerwa.

Icho Chinokosha

Vitamini B6 vhitamini inogadziriswa nemvura inowanikwa kubva muchikafu kana zvinowedzera.

Izvo zvinodiwa kune akawanda maitiro mumuviri wako, kusanganisira kugadzira maurotransmitter uye kudzora homocysteine ​​mazinga.

Madhiri epamusoro eB6 ave achishandiswa kudzivirira kana kubata mamwe mamiriro ehutano, kusanganisira PMS, zera-zvine hukama nezera macular degeneration (AMD) uye kuda kurutsa uye kurutsa panguva yekuzvitakura.

Kuwana B6 yakakwana kuburikidza nedhayeti yako kana chinowedzerwa chakakosha kuti ugare uine hutano uye unogona kunge uine mamwe mabhenefiti ehutano anobatsira futi.