Zakudya 20 zomwe zili ndi vitamini B6 (Pyridoxine)

Zakudya zomwe zili ndi vitamini B6, yemwenso amadziwika kuti pyridoxine, ndizofunikira pakugwira bwino ntchito kagayidwe kake ndi ubongo, popeza vitamini iyi imagwira ntchito zingapo zamagetsi komanso pakukula kwamanjenje. Kuphatikiza apo, kudya kwa mtundu wamtunduwu kumabweretsanso maubwino ena azaumoyo, monga kupewa matenda amtima, kuwonjezera chitetezo chamthupi komanso kupewa kukhumudwa. Phunzirani za maubwino ena a vitamini B6.

Vitamini uyu amapezeka muzakudya zambiri, motero ndikosowa kuti kusowa kwake kumadziwika. Komabe, kukhazikika kwake mthupi kumatha kutsika munthawi zina, monga anthu omwe amasuta, azimayi omwe amatenga njira zakulera zakumwa kapena amayi apakati omwe ali ndi pre-eclampsia. Pakadali pano, ndikofunikira kuwonjezera kuchuluka kwa zakudya zomwe zili ndi vitamini B6 uyu, kapena, ngati kuli kotheka, adotolo amalimbikitsa kuti mavitaminiwa azikhala ndi thanzi.

Tebulo lotsatirali likuwonetsa zakudya zomwe zili ndi vitamini B6:

Kuphatikiza pa zakudya izi, vitamini B6 amathanso kupezeka mu mphesa, mpunga wofiirira, madzi a atitchoku, yogurt, broccoli, kolifulawa, chimanga chophika, mkaka, sitiroberi, tchizi kanyumba, mpunga woyera, dzira lowiritsa, nyemba zakuda, phala wophika, mbewu ya maungu, koko ndi sinamoni.

Vitamini uyu amapezeka muzakudya zambiri ndipo kuchuluka kwa thupi tsiku lililonse kumakhala kotsika, kuyambira 0,5 mpaka 0.6 mg patsiku la ana komanso pakati pa 1.2 mpaka 1.7 mg patsiku kwa akulu.