9 ke kōkua o ke olakino B6 (Pyridoxine)

Anter

• 1. Hiki ke hoʻomaikaʻi i ka mood a hoʻoliʻiliʻi i nā ʻōuli o ke kaumaha
• 2. Hoʻolaha paha i ka olakino Brain a hōʻemi i ka pilikia o Alzheimer
• 3. Kāohi a mālama paha iā Anemia e ke kōkua ʻana iā Hemoglobin Production
• 4. Hiki ke lilo i mea pono i ka mālama ʻana i nā ʻōuli o PMS
• 5. Hiki ke kōkua i ka mālama ʻana i ka loiloi i ka wā o ka hāpai ʻana
• 6. E pale paha i nā aʻa kūpili a hoʻemi i ka maʻi maʻi puʻuwai
• 7. Hiki ke kōkua i ka pale ʻana i ka maʻi ʻaʻai
• 8. Hiki ke hāpai i ke olakino maka a me ka pale ʻana i nā maʻi maka
• 9. Hiki ke mālama i ka mumū i hui pū ʻia me ka Rheumatoid Arthritis
• ʻO ka Vitamin B6 Nā Kumuwaiwai Meaʻai a me nā Hoʻohui
• Nā hopena ʻē aʻe o ka Vitamin B6 loa
• Ka Laina Lalo

ʻO ka Vitamin B6, i ʻike ʻia ʻo pyridoxine, kahi wikamina hiki ke hoʻoheheʻe ʻia e ka wai e pono ai i kou kino no nā hana he nui.

He mea nui ia i ka protein, ka momona a me ka carbohydrate a me ka hana ʻana o nā hunaola ʻulaʻula a me nā neurotransmitters (1).

ʻAʻole hiki i kou kino ke hoʻohua i ka huaola B6, no laila pono ʻoe e loaʻa iā ia mai nā meaʻai a i ʻole nā ​​mea hoʻopili.

Loaʻa ka hapa nui o ka poʻe i ka wikamina B6 ma o kā lākou papaʻai, akā e makaʻu paha kekahi mau heluna no ka hemahema.

ʻO ka ʻai ʻana i ka huina o ka wikamina B6 mea nui no ke olakino maikaʻi loa a pale paha a mālama i nā maʻi maʻi mau ().

Eia nā pono olakino 9 o ka wikamina B6, i kākoʻo ʻia e ka ʻepekema.

1. Hiki ke hoʻomaikaʻi i ka mood a hoʻoliʻiliʻi i nā ʻōuli o ke kaumaha

He mea nui ka Vitamin B6 i ka hoʻoponopono ʻano.

ʻO kēia kahi hapa no ka mea pono kēia vitamona no ka hoʻokumu ʻana i nā neurotransmitters e hoʻoponopono i nā manaʻo, e like me serotonin, dopamine a me gamma-aminobutyric acid (GABA) (3,,).

He mea nui paha ka Vitamin B6 i ka hoʻemi ʻana i nā kiʻekiʻe o ke koko kiʻekiʻe o ka amino acid homocysteine, i hoʻopili ʻia i ke kaumaha a me nā pilikia psychiatric ʻē aʻe (,).

Ua hōʻike ʻia kekahi mau noiʻi e pili ana nā hōʻailona depressive me nā pae koko haʻahaʻa a me nā ʻai o ka huaʻai B6, keu hoʻi i nā mākua ʻelemakule e makaʻala nui nei no ka hemahema B huaola (,,).

Hoʻokahi o ka noi ʻana ma 250 mau mākua ʻelemakule i ʻike i ka nui o nā pae o ke kōpaʻa B6 i pālua i ka likelika o ke kaumaha ().

Eia nō naʻe, ʻaʻole i hōʻike ʻia ka maikaʻi o ka hoʻohana ʻana i ka wikamina B6 e pale a mālama ai i ke kaumaha (,).

Ua hoʻopaʻa ʻia kahi hoʻopaʻa makahiki ʻelua mau makahiki ma kahi o 300 mau kāne makua ʻole i loaʻa ʻole ke kaumaha i ka hoʻomaka ʻana i ʻike ʻia ʻo ka poʻe e lawe ana i ka waihona me B6, folate (B9) a me B12 ʻaʻole i emi iki ka loaʻa ʻana o nā hōʻailona depressive i ka hoʻohālikelike ʻia i ka hui placebo ().

Hōʻuluʻulu Manaʻo ʻO nā haʻahaʻa haʻahaʻa o ka huaʻai B6 i nā mākua i hoʻopili ʻia i ke kaumaha, akā ʻaʻole i hōʻike ʻia kahi noiʻi ʻo B6 kahi lāʻau maikaʻi no nā maʻi maʻi.

2. Hoʻolaha paha i ka olakino Brain a hōʻemi i ka pilikia o Alzheimer

He mea nui paha ka Vitamin B6 i ka hoʻomaikaʻi ʻana i ka hana o ka lolo a me ka pale ʻana i ka maʻi o Alzheimer, akā e hakakā ana ka noiʻi.

Ma kekahi ʻaoʻao, hiki i ka B6 ke hoʻoliʻiliʻi i nā kiʻekiʻe o ke koko homocysteine ​​kiʻekiʻe e hoʻonui ai i ka makaʻi o Alzheimer (,,).

Hoʻokahi kahi noiʻi ma 156 mau mākua me nā kiʻekiʻe homocysteine ​​kiʻekiʻe a me ka hōʻino noʻonoʻo ʻole i ʻike ʻia ʻo ka lawe ʻana i nā kaha kiʻekiʻe o B6, B12 a me folate (B9) e hoʻemi ana i ka homocysteine ​​a hoʻemi i ka ʻōpala i kekahi mau wahi o ka lolo e maʻalahi i ka Alzheimer ().

Eia naʻe, maopopo ʻole inā unuhi ʻia ka homocysteine ​​e unuhi i ka hoʻomaikaʻi ʻana i ka hana o ka lolo a i ʻole ka lohi o ka hōʻino noʻonoʻo.

Ua loaʻa kahi hoʻokolohua hoʻokolohua kaulike ʻia ma luna o 400 mau mākua me ke akahai a hiki i ke kaulike ʻo Alzheimer i ka hoʻoliʻiliʻi kiʻekiʻe o B6, B12 a me folate i nā pae homositistine akā ʻaʻole i lohi i ka hana o ka lolo ke hoʻohālikelike ʻia i kahi placebo ().

Hoʻohui ʻia, ua hoʻopau ʻia kahi loiloi o 19 mau noiʻi e hoʻopili ana me B6, B12 a me folate wale nō a i ʻole me ka hui pū ʻana ʻaʻole hoʻomaikaʻi i ka hana o ka lolo a hoʻēmi paha i ka makaʻu o Alzheimer ().

ʻOi aku ka noiʻi e nānā i ka hopena o ka wikamina B6 wale nō ma nā pae homocysteine ​​a me ka hana o ka lolo e hoʻomaopopo pono ai i ka hana o kēia wikamina i ka hoʻomaikaʻi ʻana i ka olakino lolo.

Hōʻuluʻulu Manaʻo Hiki i ka Vitamin B6 ke pale i ka emi ʻana o ka hana o ka lolo ma ka hoʻemi ʻana i nā pae homocysteine ​​i pili me ka maʻi o Alzheimer a me nā hōʻino hoʻomanaʻo. Eia nō naʻe, ʻaʻole i hōʻike nā noiʻi i ka pono o B6 i ka hoʻomaikaʻi ʻana i ke olakino lolo.

3. Kāohi a mālama paha iā Anemia e ke kōkua ʻana iā Hemoglobin Production

Ma muli o kāna kuleana i ka hana hemoglobin, kōkua paha ka wikamina B6 i ka pale ʻana a me ka mālama ʻana i ka anemia i hoʻokumu ʻia e ka hemahema ().

ʻO Hemoglobin kahi protein e hāʻawi i ka oxygen i kāu mau hunaola. Ke loaʻa iā ʻoe ka hemoglobin haʻahaʻa, ʻaʻole lawa nā oxygen i kāu mau hunaola. A ʻo kahi hopena, ulu paha ʻoe i ka anemia a palupalu a luhi paha.

Ua hoʻopili nā noiʻi i nā pae haʻahaʻa o ka wikamina B6 me ka anemia, keu hoʻi i nā wahine hāpai a me nā wahine o ka hānau keiki (,).

Eia nō naʻe, noʻonoʻo ʻia ka hemahema o ka huaʻai B6 i ka nui o nā mākua olakino, no laila aia ka palena o ka noiʻi ʻana i ka hoʻohana ʻana i ka B6 e mālama ai i ka anemia.

ʻO kahi hihia i hoʻopaʻa ʻia i loko o kahi wahine 72 makahiki me ka anemia ma muli o ka haʻahaʻa B6 i ʻike ʻia ʻo ka hoʻomaʻamaʻa ʻana me ke ʻano ʻoi loa o ka huaʻai B6 i hoʻomaikaʻi ʻia ().

Ua ʻike ʻia kahi noiʻi ʻē aʻe i ka lawe ʻana i 75 mg o ka wikamina B6 i kēlā me kēia lā i ka wā o ka hāpai ʻana ua hōʻemi ʻia nā ʻōuli o ka anemia ma 56 mau wahine hāpai i pane ʻole i ka mālama me ka hao ().

Pono e noiʻi hou aʻe e hoʻomaopopo i ka hopena o ka wikamina B6 i ka mālama ʻana i ka anemia i nā heluna ʻē aʻe ma mua o ka poʻe i hoʻonui i ka makaʻu no ka nele o ka wikamina B, e like me nā wahine hāpai a me nā mākua

Hōʻuluʻulu Manaʻo ʻO ka lawa ʻole o ka wikamina B6 hiki ke alakaʻi i ka hemoglobin haʻahaʻa a me ka anemia, no laila ke pale a mālama ʻana paha i kēia huaora i kēia mau pilikia.

4. Hiki ke lilo i mea pono i ka mālama ʻana i nā ʻōuli o PMS

Ua hoʻohana ʻia ka wikamina B6 e mālama ai i nā ʻōuli o ka maʻi premenstrual, a i ʻole PMS, me ka hopohopo, kaumaha a me ka huhū.

Manaʻo nā kānaka noiʻi ua kōkua ʻo B6 me nā ʻōuli manaʻo e pili ana i ka PMS ma muli o kāna kuleana i ka hoʻokumu ʻana i nā neurotransmitters e hoʻoponopono i ka naʻau.

Ua ʻike ʻia kahi noiʻi ʻekolu mau mahina ma luna o 60 mau wahine premenopausal i ka lawe ʻana i 50 mg o ka huaʻai B6 i kēlā me kēia lā hoʻomaikaʻi i nā hōʻailona PMS o ke kaumaha, huhū a me ka luhi e 69% ().

Eia nō naʻe, ua hōʻike pū nā wahine i loaʻa kahi placebo i ka hoʻomaikaʻi ʻana i nā hōʻailona PMS, e hōʻike nei i ka hopena o ka hopena o ka huaʻai B6 ma muli o kahi ʻāpana i kahi hopena placebo ().

Ua ʻike ʻia kahi haʻawina liʻiliʻi ʻē aʻe he 50 mg o ka huaʻai B6 me 200 mg o ka magnesium i kēlā lā i kēia lā e hoʻemi loa i nā hōʻailona PMS, e like me ka loli ʻana o ka naʻau, ka huhū a me ka hopohopo, ma ke ʻano o hoʻokahi kaʻe menstrual ().

ʻOiai ke hoʻohiki nei kēia mau hopena, kaupalena ʻia lākou e ka liʻiliʻi liʻiliʻi a me ka lōʻihi o ka lōʻihi. ʻO ka ʻimi noiʻi hou aʻe e pili ana i ka palekana a me ka maikaʻi o ka lāʻau B6 i ka hoʻomaikaʻi ʻana i nā ʻōuli PMS e pono ai ma mua o ka hiki ʻana i nā ʻōlelo aʻoaʻo ().

Hōʻuluʻulu Manaʻo Ua hōʻike ʻia kekahi mau noiʻi e hiki ke hoʻokō pono i nā kaha kiʻekiʻe o ka wikamina B6 i ka hōʻemi ʻana i ka hopohopo a me nā pilikia ʻano ʻē aʻe e pili ana me PMS ma muli o kāna kuleana i ka hoʻokumu ʻana i nā neurotransmitters.

5. Hiki ke kōkua i ka mālama ʻana i ka loiloi i ka wā o ka hāpai ʻana

Hoʻohana ʻia ka Vitamin B6 no nā makahiki he nui e mālama ai i ka nausea a me ka luaʻi i ka wā hāpai.

ʻO ka ʻoiaʻiʻo, he mea hana ia ma Diclegis, kahi lāʻau i hoʻohana mau ʻia e mālama ai i nā maʻi kakahiaka ().

ʻAʻole maopopo loa i nā mea noiʻi no ke aha e kōkua ai ka huaʻai B6 i ka maʻi kakahiaka, akā no ka mea ʻo ka B6 kūpono e hoʻokani i nā kuleana nui i ka hōʻoia ʻana i kahi hāpai maikaʻi ().

Ua ʻike ʻia kahi noiʻi ma 342 mau wahine i ko lākou 17 mau pule mua o ka hāpai ʻana i loaʻa i kēlā me kēia lā o ka 30 mg o ka huaʻai B6 i hoʻoliʻiliʻi loa i nā manaʻo o ka nausea ma hope o ʻelima mau lā o ka mālama ʻana, hoʻohālikelike ʻia me kahi placebo ().

Hoʻohālikelike kahi noiʻi ʻē aʻe i ka hopena o ka ginger a me ka wikamina B6 ma ka hoʻēmi ʻana i nā hanana o ka nausea a me ka luaʻi i 126 wahine hāpai. Ua hōʻike nā hopena i ka lawe ʻana i 75 mg o B6 i kēlā me kēia lā e hoʻemi i ka nausea a me nā hōʻailona luaʻi e 31% ma hope o nā lā ʻehā ().

Hōʻike kēia mau noiʻi i ka maikaʻi o ka wikamina B6 i ka mālama ʻana i ka maʻi kakahiaka a ʻoi aku ka lōʻihi ma lalo o hoʻokahi pule.

Inā makemake ʻoe i ka lawe ʻana i ka B6 no ka maʻi kakahiaka, e kamaʻilio me kāu kauka ma mua o ka hoʻomaka ʻana i nā mea kōkua.

Hōʻuluʻulu Manaʻo ʻO nā mea hoʻohui Vitamin B6 i nā kaha o 30-75 mg i ka lā i hoʻohana ʻia e like me kahi lāʻau lapaʻau maikaʻi no ka nausea a me ka luaʻi i ka wā hāpai.

6. E pale paha i nā aʻa kūpili a hoʻemi i ka maʻi maʻi puʻuwai

Hiki i ka Vitamin B6 ke pale aku i nā aʻa paʻa a hoʻoliʻiliʻi i ka maʻi maʻi puʻuwai.

Hōʻike ka noiʻi i ka poʻe me ke kiʻekiʻe o ke koko o ka huaʻai B6 i aneane pālua i ka makaʻu o ka loaʻa ʻana o ka maʻi puʻuwai ke hoʻohālikelike ʻia me nā mea me nā kiʻekiʻe B6 kiʻekiʻe ().

Loaʻa paha kēia ma muli o ke kuleana o B6 i ka hoʻoliʻiliʻi ʻana i nā pae homocysteine ​​kiʻekiʻe e pili ana i nā kaʻina maʻi, e like me ka maʻi puʻuwai (,,).

ʻIke ʻia kahi noiʻi i lawa ʻole nāʻiole i ka wikamina B6 i ke kiʻekiʻe o ke koko kolesterol a ua hoʻomohala i nā leona e hiki ai ke hoʻopili i ke aʻa ma hope o ka hōʻike ʻia ʻana i ka homocysteine, hoʻohālikelike ʻia me nā ʻiole me nā pae B6 kūpono ().

Hōʻike ka noiʻi kanaka i kahi hopena maikaʻi o B6 i ka pale ʻana i nā maʻi puʻuwai.

ʻO ka hoʻāʻo loiloi ʻia ma 158 mau mākua olakino i loaʻa nā kaikaina me ka maʻi puʻuwai i hoʻokaʻawale i nā mea komo i ʻelua mau hui, kahi i loaʻa iā 250 mg o ka huaʻai B6 a me 5 mg o ka folic acid i kēlā me kēia lā no ʻelua mau makahiki a ʻo kekahi i loaʻa kahi placebo ().

ʻO ka hui i lawe iā B6 a me folic acid i loaʻa nā pae homocysteine ​​haʻahaʻa a me nā hoʻokolohua puʻuwai liʻiliʻi i ka wā o ka hoʻoikaika kino ma mua o ka placebo pūʻulu, e hoʻokau ana iā lākou i kahi haʻahaʻa haʻahaʻa o ka maʻi puʻuwai ().

Hōʻuluʻulu Manaʻo Hiki i ka Vitamin B6 ke kōkua i ka hōʻemi ʻana i nā pae homocysteine ​​kiʻekiʻe e alakaʻi ai i ka hoʻopili ʻana o nā aʻa. Hiki i kēia ke hoʻohaʻahaʻa i ka maʻi maʻi maʻi puʻuwai.

7. Hiki ke kōkua i ka pale ʻana i ka maʻi ʻaʻai

Hiki i ka loaʻa ʻana o ka wikamina B6 ke hoʻohaʻahaʻa i kou makaʻu i ka hoʻomohala ʻana i kekahi ʻano maʻi ʻaʻai.

ʻAʻole maopopo ke kumu e kōkua ai ʻo B6 i ka pale ʻana i ka maʻi ʻaʻai, akā manaʻo ka poʻe noiʻi ua pili ia i kona hiki ke hakakā i ka mumū e hiki ke kōkua i ka maʻi ʻaʻai a me nā ʻano maʻi ʻē aʻe ().

Ua ʻike ʻia kahi loiloi o nā noiʻi he 12 i ka hoʻopili ʻia ʻana o ka papaʻai kūpono a me nā kiʻekiʻe o ke koko o B6 me nā wahi haʻahaʻa o ka maʻi ʻaʻai kala. ʻO nā kānaka me nā kiʻekiʻe kiʻekiʻe o ke koko o B6 he aneane 50% ka haʻahaʻa o ka hoʻomohala ʻana i kēia ʻano maʻi ʻaʻai ().

Hōʻike ka noiʻi e pili ana i ka huaʻai B6 a me ka maʻi ʻaʻai umauma i kahi hui ma waena o nā pae koko kūpono o B6 a me ka hoʻemi haʻahaʻa ʻana o ka maʻi, ʻoi aku i nā wahine postmenopausal ().

Eia nō naʻe, ʻaʻole i loaʻa i kekahi mau noiʻi ʻē aʻe i nā pae ʻo ka huaola B6 a me ka maka maʻi ʻaʻai.

ʻO nā noiʻi hou aʻe e pili ana i nā hoʻāʻo ʻana a me ka nānā pono ʻole ʻia ʻana e pono ai e loiloi i ke kuleana kūpono o ka huaʻai B6 i ka pale ʻana i ka maʻi ʻaʻai.

Hōʻuluʻulu Manaʻo Hōʻike kekahi mau noiʻi nānā i kahi loulou ma waena o ka pono o kaʻai a me nā kiʻekiʻe o ke koko o ka huaʻai B6 a me ka hoʻemi ʻia ʻana o kekahi ʻano maʻi ʻaʻai, akā pono ka noiʻi hou aku.

8. Hiki ke hāpai i ke olakino maka a me ka pale ʻana i nā maʻi maka

He mea nui paha ka Wikamina B6 i ka pale ʻana i nā maʻi o ka maka, ʻo ia hoʻi kahi ʻano nalo o ka ʻike e pili ana i nā mākua i kapa ʻia he degeneration macular e pili ana i ka makahiki (AMD).

Ua hoʻopili nā noiʻi i nā kiʻekiʻe o ke koko o ka hoʻoliʻiliʻi homocysteine ​​me ka nui o ka makaʻu o AMD (,).

Ma muli o ke kōkua ʻana o ka wikamina B6 i ka hoʻēmi ʻana i nā kiʻekiʻe o ke koko o ka homocysteine, ʻo ka loaʻa ʻana o ka B6 e hoʻoliʻiliʻi ai i kou makaʻi o kēia maʻi ().

ʻO kahi makahiki he ʻehiku mau makahiki i ʻoi aku ma mua o 5,400 mau loea olakino wahine i ʻike ʻia i ka lawe ʻana i kahi waihona o ka huaʻai B6, B12 a me ka folic acid (B9) i kēlā me kēia lā e hoʻoliʻiliʻi nui ʻia ka pilikia AMD e 35-40%, hoʻohālikelike ʻia i kahi placebo ().

ʻOiai ke hōʻike nei kēia mau hopena e hoʻokau paha ka B6 i ka pale ʻana iā AMD, paʻakikī e haʻi inā hāʻawi ʻo B6 wale nō i nā pono like.

Ua hoʻopili pū ka noiʻi i nā kiʻekiʻe o ke koko haʻahaʻa o ka huaola B6 i nā kūlana maka e ālai ai i nā veins e hoʻopili i ka retina. Ua ʻike ʻia kahi noiʻi i hoʻomalu ʻia ma luna o 500 mau kānaka ʻo ke kiʻekiʻe o ke kiʻekiʻe o ke koko o B6 e pili nui ʻia me nā maʻi retina ().

Hōʻuluʻulu Manaʻo Hiki i nā mea hoʻohui Vitamin B6 ke hoʻemi i kou makaʻu i ka degeneration macular e pili ana i ka makahiki (AMD). Hoʻohui ʻia, hiki i nā pae koko kūpono o B6 ke pale i nā pilikia e pili ana i ka retina. Eia naʻe, pono hou ʻia kahi noiʻi.

9. Hiki ke mālama i ka mumū i hui pū ʻia me ka Rheumatoid Arthritis

Hiki i ka Vitamin B6 ke kōkua i ka hōʻemi ʻana i nā ʻōuli e pili ana i ka rheumatoid arthritis.

ʻO nā kiʻekiʻe kiʻekiʻe o ka mumū i loko o ke kino i hopena i ka rheumatoid arthritis e alakaʻi i nā haʻahaʻa haʻahaʻa o ka huaʻai B6 (,).

Eia naʻe, maopopo ʻole inā ʻo ka hoʻopili ʻana me B6 ka mea e hōʻemi ai i ka mumū i ka poʻe me kēia ʻano.

Ua ʻike ʻia kahi noiʻi he 30 mau lā ma 36 mau mākua me ka rheumatoid arthritis he 50 mg o ka huaʻai B6 i kēlā me kēia lā i hoʻoponopono i nā kiʻekiʻe o ke koko haʻahaʻa o B6 akā ʻaʻole i hoʻemi i ka hana ʻana o nā molekiola i loko o ke kino ().

Ma ka ʻaoʻao ʻē aʻe, ua hoʻopaʻa ʻia kahi noiʻi ma 43 mau mākua me ka rheumatoid arthritis i lawe ʻia he 5 mg o ka folic acid a i ʻole 100 mg o ka huaʻai B6 me 5 mg o ka folic acid i kēlā me kēia lā e hōʻike ana i ka poʻe i loaʻa ka B6 he mau haʻahaʻa haʻahaʻa o nā mole pro-inflammatory ma hope. 12 pule ().

ʻO nā hopena contradictory o kēia mau noiʻi ma muli o ka ʻokoʻa o ka lāʻau vitamin B6 a me ka lōʻihi o ke aʻo ʻana.

ʻOiai ʻike ʻia hiki i nā mahele kiʻekiʻe o nā mea hoʻohui vitamin B6 ke hāʻawi i nā pono anti-inflammatory no nā poʻe me ka rheumatoid arthritis i ka manawa, pono hou ka noiʻi.

Hōʻuluʻulu Manaʻo ʻO ka hoʻohauna e pili ana i ka rheumatoid arthritis e hoʻohaʻahaʻa i ke kiʻekiʻe o ke koko o ka huaʻai B6. ʻO ka hoʻopili ʻana me nā kiʻekiʻena o B6 hiki ke kōkua i ka hoʻoponopono ʻana i nā hemahema a hoʻēmi i ka mumū, akā pono hou ʻia kahi noiʻi e hōʻoia i kēia mau hopena.

ʻO ka Vitamin B6 Nā Kumuwaiwai Meaʻai a me nā Hoʻohui

Hiki iā ʻoe ke kiʻi i ka wikamina B6 mai ka meaʻai a i ʻole nā ​​mea hoʻohui.

ʻO ka nui o kēia lā i koi ʻia i kēlā me kēia lā (RDA) no B6 ʻo 1.3-1.7 mg no nā mākua ma luna o 19. Hiki i ka hapanui o nā mākua olakino ke loaʻa i kēia nui ma o ka papaʻai kaulike e hoʻopili ana i nā meaʻai momona a me ka huaola-B6 e like me ka pākī, nā pīpī, nā tuna, nā sālona, ​​kaʻuala maiʻa (1).

Hōʻike nā haʻawina e hōʻike i ka hoʻohana ʻana o ka wikamina B6 e pale a mālama i nā pilikia olakino e pili ana i nā mea hoʻopiha ma mua o nā kumuwaiwai.

Hoʻohana ʻia nā hana o 30-250 mg o ka wikamina B6 i kēlā me kēia lā i ka noiʻi ʻana ma PMS, ka maʻi kakahiaka a me nā maʻi puʻuwai (,,).

ʻOi aku ka nui o kēia mau nui o B6 ma mua o ka RDA a hoʻohui ʻia i kekahi manawa me nā huaora B ʻē aʻe. He paʻakikī e nānā inā hoʻonui ʻia ka lawe ʻana o B6 mai nā kumuwaiwai i loaʻa nā pono like no kekahi mau ʻano e hāʻawi ai paha nā mea hoʻohui.

Inā makemake ʻoe i ka lawe ʻana i nā mea hoʻohui vitamin B6 e pale a kamaʻilio i kahi pilikia olakino, e ʻōlelo i kāu kauka no kahi koho maikaʻi loa nāu. Eia hou, e nānā i kahi mea hoʻopihapiha i hoʻāʻo ʻia no ka maikaʻi e ka ʻaoʻao ʻekolu.

Hōʻuluʻulu Manaʻo Hiki i ka hapa nui o ka poʻe ke loaʻa ka wikamina B6 kūpono ma o kā lākou papaʻai. I kekahi mau hihia, ʻo ka lawe ʻana i ka nui o ka wikamina B6 mai nā mea hoʻopiha ma lalo o ka nānā a ke kauka.

Nā hopena ʻē aʻe o ka Vitamin B6 loa

Ke kiʻi nei i ka nui o ka wikamina B6 mai nā mea hoʻopili hiki ke hopena i nā hopena maikaʻi ʻole.

ʻAʻole paha e kū ka lāʻau Vitamin B6 mai nā kumu meaʻai o B6. ʻAneʻane hiki ʻole ke hoʻopau i ka nui i nā waihona mai kaʻai wale nō.

Lawe ʻia ma mua o ka 1,000 mg o ka B6 supplemental i ka lā e hōʻeha paha i ke aʻalolo a me ka ʻeha a me ka helu ʻana i nā lima a me nā wāwae. Ua hoʻopaʻa ʻia kekahi o kēia mau hopena ʻaoʻao ma hope o 100-300 mg o B6 i kēlā me kēia lā ().

No kēia mau kumu, ʻo ka palena ʻoi loa o ka wikamina B6 he 100 mg i kēlā me kēia lā no nā mākua (3,).

ʻO ka nui o B6 i hoʻohana ʻia e mālama i kekahi mau ʻano olakino i kākaʻikahi loa i kēia nui. Inā makemake ʻoe i ka lawe ʻana i nā mea ʻoi aku ma mua o ka palena o ka hoʻomanawanui, e nīnau i kāu kauka.

Hōʻuluʻulu Manaʻo ʻO ka nui loa o ka wikamina B6 mai nā mea hoʻopihapiha e hiki ai ke hōʻino i nā aʻa a me nā hope loa o ka manawa. Inā makemake ʻoe i ka lawe ʻana i kahi waihona B6, e ʻōlelo i kāu kauka no ka palekana a me nā hana.

Ka Laina Lalo

ʻO ka Vitamin B6 kahi wikamina hiki ke hoʻoheheʻe ʻia i ka wai i loaʻa mai i ka meaʻai a i ʻole nā ​​mea hoʻopili.

Pono ia no nā hana he nui i kou kino, me ka hoʻokumu ʻana i nā neurotransmitters a me ka hoʻoponopono ʻana i nā pae homocysteine.

Ua hoʻohana ʻia nā lāʻau kiʻekiʻe o B6 i mea e pale a mālama ai i kekahi mau kūlana olakino, e like me PMS, degeneration macular (AMD) pili i ka makahiki a me ka nausea a me ka luaʻi i ka wā hāpai.

Loaʻa ka lawa ʻana o ka B6 ma o kāu papaʻai a i ʻole kahi mea kōkua i koʻikoʻi no ka noho olakino a loaʻa paha i nā keu olakino maikaʻi ʻē aʻe kekahi.