El kurwadziwa nemazino inogona kukonzera mamiriro ekuremadza nekukanganisa iyo Tsika Dzokudyisa, kunyangwe ichiwanzo kukonzerwa ne kuora kwemeno, kuputika, kana chirwere chemazino, inogona zvakare kuve nemavambo ayo mu maronda uye maronda, utachiona hunokonzerwa ne vhitamini B kushomeka.
Vitamin B6 inozivikanwawo se pyridoxine Iyo inonyungudika nemvura uye yakakosha kune hutano hwako, sezvo ichiita basa rakakosha kune iyo huta hurongwa, mahormonal mashandiro, matsvuku eropa kuumbwa, uye nucleic acid basa uye synthesis, asi inogona zvakare kutora chinzvimbo chakakosha kwazvo mu kudzivirira kwezvirwere zvemoyo, kunatsiridza immune pamwe nekuziva mabasa.
Nekuti iyo vitamini B6 inonyungudika mumvura, haina kuchengetwa mumuviri wako uye nekudaro zvakafanira kudya chikafu chakapfuma muvhitamini iyi zuva nezuva, saka kana chikafu chedu chikashomeka, kushomeka kwacho kunotungamira kuzviratidzo zvinosanganisira maronda nemaronda mumuromo, rurimi uye paganda rakatenderedza muromo, asi zvinogona zvakare kukonzera zviratidzo zvehutano, zvakadai sekuora mwoyo uye kugumburwa.
Kurwadziwa kwemazino
Un vhitamini B 6 kushomeka inomiririra chimwe chekushomeka kwakanyanya mukudya uye inogona kukanganisa iyo muromo wemuromo, pamwe nekushomeka kweB mavitamini akaomarara, akadai se B12, thiamine, folic acid, uye niacin, vanogona zvakare kukonzera zviratidzo zvakafanana.
Iko kiyi saka iri kudzivirira kushayikwa kwevhitamini B6, kuona hutano hwemuromo, iro rinokurudzirwa zuva rega rega riri maererano nezera, nekudaro pakati pe0,5 ne1 mg ndiwo muyero wevana vari pakati pe1 ne13, 1.2 mamirigiramu evasikana vari pakati pemakore gumi nemana negumi nemasere uye 14, 18 mamirigiramu evana.
Vakuru, varume nevakadzi vanosvika makore makumi mashanu vanofanirwa kuwana mamirigri 50 mazuva ese, nepo vakadzi vanopfuura makumi mashanu vachifanira kuwana mamirigiramu 1.3 nevarume 50 milligrams. Iyo vakadzi vane nhumbu uye pakuyamwisa vanofanirwa kudya mamirigiramu 1,9 nema 2 pazuva, zvichiteerana.
ari zvisikwa masosi eVitamin B6 yemhuka yakabva ndeiyi: nyama yemombe, nyama yenguruve, huku, gwayana, hove dzegungwa, hove chiropa, zai yolk uye mukaka. Kwayakabva miriwo kwakatangira ndeiyi: tsanga dzese uye zvigadzirwa zvadzo, nzungu uye zvakawandisa miriwo yakawanda ine hushoma, asi imwe yemanyuko akakura ndeye mbiriso yakaoma yedoro, sezvo iine dzinenge dzose dzakaomarara B (iri kutenga muzvitoro zvepanyama. ).
Mufananidzo: MF