ʻO ka Vitamin B-6, aiʻole pyridoxine, he lālāʻo ia o kaʻohana e hiki ke hoʻopūʻia i ka waiʻo B-complex vitamins. Ponoʻoe no ka protein a me ka glucose metabolism, a ponoʻoe i ka hua B-6 e lilo ai ka hemoglobin,ʻo ia keʻano o nā koko koko ulaula e halihali ana i ka oxygen i nā wahi a pau o kou kino.
Loaʻa ka nui o ka vitamona B-6 no ka pono o ka'ōnaehana kamepiula maikaʻi no ka mea he mea kōkua ia e mālama i ka olakino o kou mīkini, nā pūkoi a me nā māmā.
Ponoʻia no kaʻoihana pūnaewele kūwaho maʻamau.
Loaʻa ka Huaʻawina B-6 ma nā meaʻai o nā mea ulu a me nā holoholona, me nā iʻa, nā meaʻai, nā hua, nā lemu, a me nā huaʻai.
Na nā National Academy of Sciences, Engineering, and Medicine, Health and Medicine Division i hoʻonohonoho i nā mea hoʻohana no nā meaʻai i kēlā me kēia lā (DRIs) no ka lāʻau B-6 no nā kāne a me nā wāhine. ʻO ka nele ma keʻano o ka makahiki a me nā wāhine hāpai a me nā mea hānai hoʻi, he mea liʻiliʻi lākou ma mua o nā wāhine hāpaiʻole.
Hōʻike kēia mau DRI i ke kālā e pono ai no ke kanaka e ola nei i ke olakino, no laila inā loaʻa iāʻoe kekahi ola olakino, hiki i kāu kauka ke kōkua iāʻoe e hoʻoholo inā loaʻaʻoe i ka hua B-6 i kāuʻai.
ʻO nā kāne
1 i 3 mau makahiki: 0.5 milligrams i ka lā
4 i 8 mau makahiki: 0.6 milligrams i ka lā
9 a 13 mau makahiki: 1.0 miligrams i ka lā
14 a 30 mau makahiki: 1.3 milligrams i ka lā
31+ makahiki: 1.7 milligrams i ka lā
Nā wāhine
1 i 3 mau makahiki: 0.5 milligrams i ka lā
4 i 8 mau makahiki: 0.6 milligrams i ka lā
9 a 13 mau makahiki: 1.0 miligrams i ka lā
14 i 50 mau makahiki: 1.3 milligrams i ka lā
51 + mau makahiki: 1.5 milligrams i ka lā
Nā wāhine hāpai: 1.9 milligrams i ka lā
Nā wāhine hānai: 2.0 miligramu i ka lā
ʻO ka Vitamin B-6 Pohō
Ma muli o ka loaʻaʻana o nāʻano meaʻai likeʻole, kokoke i nā mea a pau e lawa i kā lākouʻai. ʻO kahi kūponoʻo B-6 ma keʻanoʻole a ua hele pū me kekahi mauʻano kīʻaha B-kūpona. Hiki i ka waiʻona ka wikiwiki o ka loaʻaʻana o ka hua B-6 i loko o ke kino e hiki paha i nā meaʻona lama ke kūpono i nā hōʻailona nele.
ʻO nāʻelemakule ka nui o nā meaʻai he nui keʻano o ka huaʻai B-6.
He aha e pili ana i nā kīʻahaʻona?
Ua hoʻolakoʻia nā pākuʻi Vitamin B-6 no ka hoʻomaha o nāʻano likeʻole me ka syndical carpal tunnel, depression, nā makawaewae, a me ka maʻi premenstrual. Akā,ʻaʻole i hoʻolakoʻia e ka noiʻi kahi kūpono o nā hōʻike ola i hiki ke hana i nā manaʻo.
Hiki i ka B-6 i hoʻoemi i keʻano o ka homocystine. ʻO nā kinona kiʻekiʻe o homocystine e pili ana i kahi maʻi nui o ka maʻi o ka maʻi. ʻO ka mea pōʻino,ʻaʻole i hōʻikeʻia ka hoʻoemi e hoʻemi i ka hopena. ʻAʻole maikaʻi ka hoʻonuiʻana i ka hana noʻeau.
Hiki i ka Vitamin B-6 ke kōkua i ka ho'ēmiʻana i ka nausea a me ka luaʻiʻana i nā wāhine hāpai. ʻO ka'ōnaehana likeʻole ma lalo o ka UL, i ka manawa o 10 a 25 milligrams i ka lā. Eia nō naʻe, ma kēia mau pale palekana, ponoʻoe e kamaʻilio i ke kauka ma mua o ka laweʻana i nā meaʻai B-6.
ʻO ka Vitamin B-6 Paʻi
Wahi a ka US Office of Dietary Supplements,ʻo ka laweʻana i ka nui o ka lāʻau B-6 i kēlā me kēia lā no kahi lōʻihi e hiki ai ke hoʻolālā i nā neuropathy ma muli o ke kahe o ka mana o nā hana kino.
Ua hōʻikeʻia kaʻinoʻinoʻana i nā aʻalolo i nā poʻe i lawe i hoʻokahi iʻeono karamani o pyridoxine no hoʻokahi makahiki.
Hiki ke hoʻololi i kaʻino i ka pauʻana o ka waihona. ʻO ka Vitamin B-6 i nā meaʻona e hiki ai ke hana i nāʻehaʻili, ka māmā māmā a me nā hōʻailona pūnāpili, e like me ka nausea a me ka umauma lima.
> Kālā:
Nā National Academy of Sciences, Engineering and Medicine, Health and Medicine Division. "Dietary Reference Intakes Palepa a me ka Hoʻopihapiha."
Nā Papa Hana Hoʻonaʻauao o ka Moku'āinaʻo Dietary Supplements. "Hua'ōlelo Vitamin B-6 Pāʻani Kelepona" no ka poʻeʻoihana. "