Ubwino Waumoyo wa 9 wa Vitamini B6 (Pyridoxine)

Zamkati

• 1. Athandize Kusintha Maganizo Ndi Kuchepetsa Zizindikiro Za Kukhumudwa
• 2. Angalimbikitse Ubongo Wathanzi ndikuchepetsa Chiwopsezo cha Alzheimer's
• 3. Mutha Kuteteza ndi Kuchiza Kuchepa kwa magazi Pothandizira Kupanga kwa Hemoglobin
• 4. Angakhale Wothandiza Pochiza Zizindikiro za PMS
• 5. Atha Kuthandiza Kuchiza Nsautso Pathupi
• 6. Mulole Kuteteza Mitsempha Yotsekeka ndikuchepetsa Matenda a Mtima
• 7. Angathandize Kuteteza Khansa
• 8. Angalimbikitse Umoyo Wathanzi ndikupewa Matenda a M'maso
• 9. Atha Kuchiza Kutupa Kogwirizana Ndi Nyamakazi ya Nyamakazi
• Vitamini B6 Zakudya Zakudya ndi Zowonjezera
• Zotsatira zoyipa za Vitamini B6 wochuluka
• Mfundo Yofunika Kwambiri

Vitamini B6, yemwenso amadziwika kuti pyridoxine, ndi mavitamini osungunuka m'madzi omwe thupi lanu limafunikira pazinthu zingapo.

Ndizofunikira kwambiri pama protein, mafuta ndi carbohydrate metabolism ndikupanga maselo ofiira ndi ma neurotransmitters (1).

Thupi lanu silimatha kupanga vitamini B6, chifukwa chake muyenera kulipeza kuchokera kuzakudya kapena zowonjezera.

Anthu ambiri amatenga vitamini B6 wokwanira kudzera m'zakudya zawo, koma anthu ena atha kukhala pachiwopsezo chofooka.

Kugwiritsa ntchito mavitamini B6 okwanira ndikofunikira kuti munthu akhale ndi thanzi labwino komanso amatha kupewa komanso kuchiza matenda osachiritsika ().

Nazi zabwino 9 zathanzi la vitamini B6, mothandizidwa ndi sayansi.

1. Athandize Kusintha Maganizo Ndi Kuchepetsa Zizindikiro Za Kukhumudwa

Vitamini B6 imachita gawo lofunikira pakuwongolera momwe zinthu ziliri.

Izi ndichifukwa choti vitamini iyi ndiyofunikira popanga ma neurotransmitters omwe amawongolera momwe akumvera, kuphatikiza serotonin, dopamine ndi gamma-aminobutyric acid (GABA) (3,,).

Vitamini B6 imathandizanso kuchepetsa magazi omwe amapezeka mu amino acid homocysteine, omwe amalumikizidwa ndi kukhumudwa komanso zovuta zina zamaganizidwe (,).

Kafukufuku wochuluka wasonyeza kuti zizindikiro zachisoni zimakhudzana ndi kuchepa kwa magazi komanso kuchuluka kwa vitamini B6, makamaka kwa achikulire omwe ali pachiwopsezo chachikulu cha kuchepa kwa vitamini B (,,).

Kafukufuku wina mwa achikulire okwana 250 adapeza kuti mavitamini B6 omwe alibe magazi amachulukitsa mwayi wakukhumudwa ().

Komabe, kugwiritsa ntchito vitamini B6 kupewa kapena kuchiza kukhumudwa sikuwonetsedwa kukhala kothandiza (,).

Kafukufuku wazaka ziwiri mwa amuna pafupifupi 300 omwe sanakhumudwe koyambirira adapeza kuti omwe amatenga chowonjezera ndi B6, folate (B9) ndi B12 anali ocheperako poyerekeza ndi gulu la placebo ().

Chidule Mavitamini B6 okalamba okalamba adalumikizidwa ndi kukhumudwa, koma kafukufuku sanawonetse kuti B6 ndi mankhwala othandiza pamavuto amisala.

2. Angalimbikitse Ubongo Wathanzi ndikuchepetsa Chiwopsezo cha Alzheimer's

Vitamini B6 itha kutengapo gawo pakukweza magwiridwe antchito a ubongo ndikupewa matenda a Alzheimer's, koma kafukufukuyu akutsutsana.

Kumbali imodzi, B6 imatha kuchepetsa kuchuluka kwa magazi a homocysteine ​​omwe angapangitse ngozi ya Alzheimer's (,,).

Kafukufuku wina mwa akulu 156 omwe ali ndi milingo yayikulu ya homocysteine ​​komanso kufooka pang'ono kuzindikira adazindikira kuti kumwa Mlingo wambiri wa B6, B12 ndi folate (B9) kunachepetsa homocysteine ​​ndikuchepetsa kuwonongeka m'malo ena aubongo omwe ali pachiwopsezo cha Alzheimer's ().

Komabe, sizikudziwika ngati kuchepa kwa homocysteine ​​kumatanthauzira kusintha kwa magwiridwe antchito a ubongo kapena kuchepa kwazidziwitso kwakanthawi.

Kuyesedwa kosasinthika kwa achikulire oposa 400 omwe ali ndi Alzheimer's mild to average Alzheimer adapeza kuti kuchuluka kwa B6, B12 ndi folate kunachepetsa milingo ya homocysteine ​​koma sikunachedwetse kuchepa kwa magwiridwe antchito a ubongo poyerekeza ndi placebo ().

Kuphatikiza apo, kuwunikanso maphunziro a 19 kunatsimikizira kuti kuwonjezera ndi B6, B12 ndi folate yokha kapena kuphatikiza sikunathandize kuti ubongo ugwire bwino ntchito kapena kuchepetsa chiopsezo cha Alzheimer's ().

Kafukufuku wochulukirapo yemwe amayang'ana momwe vitamini B6 imathandizira pama homocysteine ​​komanso magwiridwe antchito aubongo amafunikira kuti mumvetsetse bwino ntchito ya vitamini imeneyi pakukonzanso thanzi laubongo.

Chidule Vitamini B6 itha kulepheretsa kuchepa kwa magwiridwe antchito a ubongo pochepetsa milingo ya homocysteine ​​yomwe yakhala ikukhudzana ndi matenda a Alzheimer komanso kufooka kwa kukumbukira. Komabe, kafukufuku sanatsimikizire kugwira ntchito kwa B6 pakukonzanso thanzi laubongo.

3. Mutha Kuteteza ndi Kuchiza Kuchepa kwa magazi Pothandizira Kupanga kwa Hemoglobin

Chifukwa cha ntchito yake yopanga hemoglobin, vitamini B6 itha kukhala yothandiza popewa ndikuchiza kuchepa kwa magazi komwe kumadza chifukwa chakuchepa ().

Hemoglobin ndi puloteni yomwe imapereka mpweya m'maselo anu. Mukakhala ndi hemoglobin yochepa, maselo anu sapeza mpweya wokwanira. Zotsatira zake, mutha kukhala ndi kuchepa kwa magazi ndikumafooka kapena kutopa.

Kafukufuku adalumikiza kuchepa kwa vitamini B6 ndi kuchepa kwa magazi m'thupi, makamaka kwa amayi apakati ndi azimayi azaka zobereka (,).

Komabe, kusowa kwa vitamini B6 kumaganiziridwa kuti ndikosowa mwa achikulire ambiri athanzi, chifukwa chake kafukufuku wochepa wogwiritsa ntchito B6 kuchiza kuchepa kwa magazi.

Kafukufuku wazaka za 72 wazaka zakubadwa yemwe ali ndi kuchepa kwa magazi chifukwa cha kuchepa kwa B6 adapeza kuti chithandizo chogwiritsa ntchito kwambiri vitamini B6 chimawongolera zizindikiro ().

Kafukufuku wina adapeza kuti kutenga 75 mg wa vitamini B6 tsiku lililonse panthawi yapakati kumachepetsa zizindikiritso za kuchepa kwa magazi mwa amayi apakati 56 omwe sanalandire chithandizo chitsulo ().

Kafukufuku wowonjezereka amafunikira kuti mumvetsetse momwe vitamini B6 imagwirira ntchito pochiza kuchepa kwa magazi m'thupi mwa anthu ena kupatula omwe ali pachiwopsezo chochepa cha mavitamini a B, monga azimayi apakati ndi achikulire

Chidule Kusapeza vitamini B6 wokwanira kumatha kubweretsa kuchepa kwa hemoglobin ndi kuchepa kwa magazi, chifukwa chowonjezera ndi vitamini ameneyu chitha kupewa kapena kuthana ndi mavutowa.

4. Angakhale Wothandiza Pochiza Zizindikiro za PMS

Vitamini B6 yakhala ikugwiritsidwa ntchito kuthana ndi matenda a premenstrual syndrome, kapena PMS, kuphatikiza nkhawa, kukhumudwa komanso kukwiya.

Ofufuzawo akuganiza kuti B6 imathandizira pazizindikiro zam'maganizo zokhudzana ndi PMS chifukwa chazomwe zimapangitsa kuti apange ma neurotransmitters omwe amawongolera kusintha kwa malingaliro.

Kafukufuku wa miyezi itatu mwa azimayi opitilira 60 otha msinkhu adapeza kuti kutenga 50 mg wa vitamini B6 tsiku lililonse kumathandizira kusintha kwa PMS zipsinjo, kukwiya komanso kutopa ndi 69% ().

Komabe, azimayi omwe adalandira malowa adanenanso zakusintha kwa PMS, zomwe zikusonyeza kuti mphamvu ya vitamini B6 yowonjezerayi mwina idachitika chifukwa cha malobo ().

Kafukufuku wina wocheperako adapeza kuti 50 mg wa vitamini B6 limodzi ndi 200 mg wa magnesium patsiku adachepetsa kwambiri zizindikiritso za PMS, kuphatikiza kusinthasintha kwamtima, kukwiya komanso nkhawa, panthawi yamasamba ().

Ngakhale zotsatirazi zikulonjeza, zimachepetsedwa ndi kukula kwakanthawi kochepa komanso nthawi yayifupi. Kafukufuku wowonjezereka wokhudzana ndi chitetezo cha vitamini B6 pakuthandizira kusintha kwa PMS ndikofunikira asanaperekedwe malingaliro ().

Chidule Kafukufuku wina wasonyeza kuti kuchuluka kwa vitamini B6 kumatha kukhala kothandiza pakuchepetsa nkhawa komanso zovuta zina zomwe zimakhudzana ndi PMS chifukwa chothandizira kupanga ma neurotransmitters.

5. Atha Kuthandiza Kuchiza Nsautso Pathupi

Vitamini B6 yakhala ikugwiritsidwa ntchito kwazaka zambiri pochiza nseru ndi kusanza panthawi yapakati.

M'malo mwake, ndichophatikiza ku Diclegis, mankhwala omwe amagwiritsidwa ntchito kwambiri pochiza matenda am'mawa ().

Ochita kafukufuku sakudziwa kuti chifukwa chiyani vitamini B6 imathandizira matenda am'mawa, koma mwina ndi chifukwa chakuti B6 yokwanira imagwira ntchito zingapo zofunika kuti akhale ndi pakati ().

Kafukufuku mwa azimayi 342 m'masabata awo 17 oyamba ali ndi pakati adapeza kuti kuwonjezerapo tsiku ndi tsiku kwa 30 mg wa vitamini B6 kumachepetsa kuchepa kwamankhwala patatha masiku asanu akuchipatala, poyerekeza ndi placebo ().

Kafukufuku wina anayerekezera mphamvu ya ginger ndi vitamini B6 pochepetsa kuchepa kwa mseru ndi kusanza mwa amayi apakati 126. Zotsatira zake zidawonetsa kuti kumwa 75 mg wa B6 tsiku lililonse kumachepetsa nseru ndi kusanza kwa 31% pakatha masiku anayi ().

Kafukufukuyu akuwonetsa kuti vitamini B6 imatha kuchiza matenda am'mawa ngakhale pakadutsa sabata limodzi.

Ngati mukufuna kutenga B6 pa matenda am'mawa, lankhulani ndi dokotala musanayambe zowonjezera zilizonse.

Chidule Vitamini B6 amathandizira muyezo wa 30-75 mg patsiku agwiritsidwa ntchito ngati mankhwala othandiza kunyansidwa ndi kusanza panthawi yapakati.

6. Mulole Kuteteza Mitsempha Yotsekeka ndikuchepetsa Matenda a Mtima

Vitamini B6 imatha kuteteza mitsempha yotseka ndikuchepetsa chiopsezo cha matenda amtima.

Kafukufuku akuwonetsa kuti anthu omwe ali ndi mavitamini B6 ochepa amakhala ndi chiopsezo chotenga matenda amtima poyerekeza ndi omwe ali ndi milingo yayikulu ya B6 ().

Izi zikuchitika chifukwa cha gawo la B6 pochepetsa kuchuluka kwa ma homocysteine ​​okhudzana ndi matenda angapo, kuphatikiza matenda amtima (,,).

Kafukufuku wina adapeza kuti makoswe omwe alibe vitamini B6 amakhala ndi cholesterol yambiri ndipo amakhala ndi zotupa zomwe zingayambitse mitsempha atagwidwa ndi homocysteine, poyerekeza ndi makoswe omwe ali ndi milingo yokwanira ya B6 ().

Kafukufuku wamunthu akuwonetsanso phindu la B6 popewa matenda amtima.

Kuyesedwa kosasinthika kwa achikulire athanzi a 158 omwe anali ndi abale awo omwe ali ndi matenda amtima adagawa ophunzira m'magulu awiri, omwe adalandira 250 mg wa vitamini B6 ndi 5 mg wa folic acid tsiku lililonse kwa zaka ziwiri ndipo wina adalandira placebo ().

Gulu lomwe lidatenga B6 ndi folic acid linali ndi magawo ochepa a homocysteine ​​komanso mayeso ochepera pamtima pochita masewera olimbitsa thupi kuposa gulu la placebo, zomwe zimawaika pachiwopsezo chachikulu cha matenda amtima ().

Chidule Vitamini B6 itha kuthandizira kuchepetsa milingo yayikulu ya homocysteine ​​yomwe imabweretsa kuchepa kwa mitsempha. Izi zitha kuchepetsa chiwopsezo cha matenda amtima.

7. Angathandize Kuteteza Khansa

Kupeza vitamini B6 wokwanira kumachepetsa chiopsezo chanu chokhala ndi mitundu ina ya khansa.

Zifukwa zomwe B6 ingathandizire kupewa khansa sizikudziwika, koma ofufuza akuganiza kuti ndizokhudzana ndi kuthekera kwake kolimbana ndi kutupa komwe kumatha kubweretsa khansa ndi matenda ena ambiri (,).

Kuwunikanso kwamaphunziro a 12 kunapeza kuti kudya ndi magazi okwanira a B6 kumalumikizidwa ndi zoopsa zochepa za khansa yoyipa. Anthu omwe ali ndi magazi okwera kwambiri a B6 anali ndi chiopsezo chotsika pafupifupi 50% chokhala ndi khansa yamtunduwu ().

Kafukufuku wokhudza vitamini B6 ndi khansa ya m'mawere akuwonetsanso mgwirizano pakati pa magazi okwanira a B6 ndikuchepetsa chiopsezo cha matendawa, makamaka azimayi omwe atha msinkhu (2).

Komabe, maphunziro ena pamlingo wa vitamini B6 komanso chiopsezo cha khansa sanapeze mgwirizano (,).

Kafufuzidwe kena kamene kamaphatikizapo mayesero osasinthika osati maphunziro owonera okha amafunikira kuti muwone momwe vitamini B6 imathandizira kupewa khansa.

Chidule Kafukufuku wina akuwonetsa kulumikizana pakati pa kudya chakudya chokwanira ndi kuchuluka kwa magazi a vitamini B6 ndikuchepetsa chiopsezo cha mitundu ina ya khansa, koma kafukufuku wina amafunika.

8. Angalimbikitse Umoyo Wathanzi ndikupewa Matenda a M'maso

Vitamini B6 itha kutenga nawo gawo popewa matenda amaso, makamaka mtundu wamataya omwe amakhudza achikulire omwe amatchedwa kuchepa kwa makanda okalamba (AMD).

Kafukufuku adalumikiza kuchuluka kwa magazi komwe kumazungulira homocysteine ​​ndi chiopsezo chowonjezeka cha AMD (,).

Popeza vitamini B6 imathandiza kuchepetsa kuchuluka kwa magazi a homocysteine, kupeza B6 yokwanira kumachepetsa chiopsezo cha matendawa ().

Kafukufuku wazaka zisanu ndi ziwiri mwa azimayi opitilira 5,400 azachipatala adapeza kuti kumwa vitamini B6, B12 ndi folic acid (B9) tsiku lililonse kumachepetsa chiopsezo cha AMD ndi 35-40%, poyerekeza ndi placebo ().

Ngakhale zotsatirazi zikuwonetsa kuti B6 itha kutenga nawo gawo popewa AMD, ndizovuta kudziwa ngati B6 yokha ingaperekenso zabwino zomwezo.

Kafukufuku walumikizanso mavitamini B6 ochepa m'magazi ndi zinthu zamaso zomwe zimatseka mitsempha yolumikizana ndi diso. Kafukufuku woyang'aniridwa mwa anthu opitilira 500 adapeza kuti magazi otsika kwambiri a B6 amathandizidwa kwambiri ndimatenda am'maso ().

Chidule Vitamini B6 zowonjezera zimatha kuchepetsa chiopsezo cha kuchepa kwa makanda okhudzana ndi ukalamba (AMD). Kuphatikiza apo, kuchuluka kwamagazi okwanira a B6 kumatha kuletsa zovuta zomwe zimakhudza diso. Komabe, kafukufuku wina amafunika.

9. Atha Kuchiza Kutupa Kogwirizana Ndi Nyamakazi ya Nyamakazi

Vitamini B6 itha kuthandiza kuchepetsa zizindikilo zokhudzana ndi nyamakazi.

Kutupa kwakukulu mthupi komwe kumabwera chifukwa cha nyamakazi kumatha kubweretsa mavitamini B6 ochepa (,).

Komabe, sizikudziwika ngati kuwonjezera ndi B6 kumachepetsa kutupa kwa anthu omwe ali ndi vutoli.

Kafukufuku wamasiku 30 mwa akulu 36 omwe ali ndi nyamakazi adapeza kuti 50 mg wa vitamini B6 tsiku lililonse amakonza magazi ochepa a B6 koma sanachedwe kupanga mamolekyulu otupa mthupi ().

Kumbali inayi, kafukufuku mwa achikulire 43 omwe ali ndi nyamakazi yomwe idatenga 5 mg ya folic acid yokha kapena 100 mg wa vitamini B6 wokhala ndi 5 mg ya folic acid tsiku lililonse idawonetsa kuti omwe adalandira B6 anali ndi ma molekyulu otsika kwambiri pambuyo pake Masabata 12 ().

Zotsatira zotsutsana za maphunzirowa atha kukhala chifukwa chakusiyana kwa mlingo wa vitamini B6 ndi kutalika kwa kuphunzira.

Ngakhale zikuwoneka kuti kuchuluka kwa mavitamini B6 owonjezera kumatha kupatsa phindu kwa anthu omwe ali ndi nyamakazi pakapita nthawi, kafukufuku amafunika.

Chidule Kutupa komwe kumakhudzana ndi nyamakazi kumachepetsa vitamini B6 yamagazi. Kuwonjezera pa mlingo waukulu wa B6 kungathandize kuthetsa zofooka ndi kuchepetsa kutupa, koma kufufuza kwina kuli kofunika kuti zitsimikizire zotsatirazi.

Vitamini B6 Zakudya Zakudya ndi Zowonjezera

Mutha kupeza vitamini B6 pachakudya kapena zowonjezera.

Ndalama zomwe zikulimbikitsidwa tsiku ndi tsiku (RDA) za B6 ndi 1.3-1.7 mg wa akuluakulu azaka zopitilira 19. Achikulire ambiri athanzi amatha kupeza ndalamazi kudzera muzakudya zopatsa thanzi zomwe zimaphatikiza zakudya za vitamini-B6 monga turkey, nandolo, tuna, salimoni, mbatata ndi nthochi (1).

Kafukufuku yemwe akuwonetsa kugwiritsa ntchito vitamini B6 popewa ndikuchiza mavuto azaumoyo amayang'ana pazowonjezera osati chakudya.

Mlingo wa 30-250 mg wa vitamini B6 patsiku wagwiritsidwa ntchito pakufufuza za PMS, matenda am'mawa ndi matenda amtima (,,).

Kuchulukaku kwa B6 ndikokwera kwambiri kuposa RDA ndipo nthawi zina kumakhala ndi mavitamini ena a B. Ndizovuta kudziwa ngati kuchuluka kwa B6 kuchokera pazakudya kumakhala ndi phindu lofananira pazinthu zina zomwe zowonjezera zimatha kupereka.

Ngati mukufuna kutenga mavitamini B6 owonjezera kuti muchepetse kapena kuthana ndi vuto laumoyo, lankhulani ndi omwe amakuthandizani pazomwe mungachite. Kuphatikiza apo, yang'anani chowonjezera chomwe chayesedwa kuti ndi chabwino ndi munthu wina.

Chidule Anthu ambiri amatha kupeza vitamini B6 wokwanira kudzera pachakudya chawo. Nthawi zina, kumwa mavitamini B6 ochulukirapo kuchokera pazowonjezera motsogozedwa ndi dokotala kumatha kukhala kopindulitsa.

Zotsatira zoyipa za Vitamini B6 wochuluka

Kupeza vitamini B6 wochulukirapo pazowonjezera kumatha kuyambitsa zovuta.

Vitamini B6 kawopsedwe sangachitike kuchokera ku chakudya cha B6. Zingakhale zosatheka kudya kuchuluka kwa zowonjezera kuchokera pazakudya zokha.

Kutenga zoposa 1,000 mg ya B6 yowonjezerapo patsiku kumatha kuwononga mitsempha ndi kupweteka kapena kufooka m'manja kapena m'mapazi. Zina mwa zotsatirazi zalembedwa ngakhale pambuyo pa 100-300 mg wa B6 patsiku ().

Pazifukwa izi, malire okwanira a vitamini B6 ndi 100 mg patsiku kwa akulu (3,).

Kuchuluka kwa B6 komwe kumagwiritsidwa ntchito kuthana ndi zovuta zina sikungapitirire kuchuluka kwake. Ngati mukufuna kutenga zochulukirapo kuposa malire apamwamba, funsani dokotala wanu.

Chidule Mavitamini B6 ochulukirapo ochokera kuzowonjezera amatha kuwononga mitsempha ndi kumapeto kwa nthawi. Ngati mukufuna kutenga chowonjezera cha B6, lankhulani ndi omwe amakuthandizani zaumoyo za chitetezo ndi mlingo.

Mfundo Yofunika Kwambiri

Vitamini B6 ndi mavitamini osungunuka m'madzi omwe amapezeka pachakudya kapena zowonjezera.

Ndizofunikira pamachitidwe ambiri mthupi lanu, kuphatikiza kupanga ma neurotransmitters ndikuwongolera magawo a homocysteine.

Mlingo waukulu wa B6 wagwiritsidwa ntchito popewa kapena kuchiza matenda ena, kuphatikiza PMS, kuchepa kwa makanda okalamba (AMD) ndi mseru komanso kusanza panthawi yapakati.

Kupeza B6 yokwanira kudzera pachakudya chanu kapena chowonjezera ndikofunikira kuti mukhale athanzi komanso mutha kukhala ndi maubwino ena owonanso.