Thanzi la amayi apakati osati vitamini B6

Kudikira mwanayo - chifukwa ambiri nthawi chodabwitsa kwambiri. Ndipo pafupifupi mkazi aliyense amadziwa kuti nthawi imeneyi, kuposa kale, ayenera kudya zakudya ndi mavitamini m'thupi mwake. Ndipotu, kungakhale kopindulitsa osati thanzi lake, koma thanzi ndi chitukuko cha mwana wosabadwayo.

Choncho, B6 vitamini, mu thupi likusowa mayi woyembekezera, ali dzina lina pyridoxine. kusowa ake zingachititse toxemia, kuchepa magazi, ndipo zotsatira zina zosasangalatsa. Woyembekezera, thupi likusowa izi vitamini 2 nthawi zambiri. Komanso, ndi vuto losowa vitamini B6 kungachititse kuti irritability, ngati iwo ali zotsatira zopindulitsa pa wamanjenje dongosolo, wakupatsani kuteteza kuwonongeka.

Ngati inu sanatchule nkhani ya njira mankhwala ndi mawu luso, tikhoza kunena kuti vitamini B6 kumatanthauza machitidwe zoposa 60 enzymatic. Pankhaniyi, imodzi mwa ntchito zofunika kwambiri, zomwe ndi zina mavitamini izi - ndi kulimbikitsa Kutha kwa mafuta ndi mapuloteni mu thupi. The zambiri ntchito mankhwala zakudya zophatikiza ndi zinthu zimenezi, ndipo wamkulu kufunika vitamini imeneyi. Ngati akusowa, ndiye asidi oxalic, umene uli kumapeto mankhwala a chimbudzi, nkomwe n'kukhala zinthu sungunuka, ndipo akhoza waikamo mu impso mu mawonekedwe a mchenga ndi miyala.

Kukhalapo kwa thupi zedi okwanira wa vitamini B6, osati amalimbikitsa kaphatikizidwe wa michere ndi hemoglobin, komanso bwino chimbudzi cha serotonin, mwinamwake amatchedwa "timadzi chimwemwe." Chifukwa ndi kusowa kwa B6 zina pali maganizo pang'ono ndi nkhawa.

Muli vitamini B6 mu mankhwala azipereka pafupifupi tebulo iliyonse mu banja lililonse. Kuchuluka lalikulu kwake, komanso ena mavitamini B, mu Zidamera nyemba, chinangwa ndi chiwindi (makamaka ng'ombe). Iwo Polemeretsedwa tomato, ambiri wobiriwira leafy zamasamba (kabichi mitundu yosiyanasiyana), mbatata, nyemba (nandolo, nyemba, etc.). Mwa chipatso angatchedwe strawberries, nthochi, mapeyala, malalanje ndi yamatcheri. Iwo zina magwero kuti ali vitamini B6, buckwheat, tirigu ndi mpunga dzinthu ndi nyama: nyama, mkaka ndi zina mkaka ndi nsomba.

Komabe, ngati pali ambiri mankhwala, imene vitamini chipezeka, funso n'lakuti, chifukwa pali akusowa mu thupi. chakuti B6 vitamini ndi bwino sungunuka m'madzi, choncho wosakhazikika, ndi yokonza zakudya zambiri, iye anataya ngakhale mu ndondomeko kuphika. Mwachitsanzo, chifukwa yozizira koopsa ndipo anayamba defrosting zipatso kapena masamba atayika pafupifupi 70% ya mankhwala mu mbewu milled Mwamsanga 90%, ndipo pamene kuphika nyama (makamaka Frying ake) poyamba munali oposa theka a vitamini a. Pamene kuphika masamba mpunga kapena mbatata mu madzi 70%, mmene mankhwala ndi kuphika.

Kodi tingapewe bwanji zimenezi, chifukwa yaiwisi mankhwala chakudya, ambiri a chabe sizigwiritsidwa ntchito? Mwachitsanzo, madzi amene mbatata zophika akhoza kenako anawonjezera kuti yosenda mbatata. Ndi chofunika kwambiri pa nkhani iyi, zosiyanasiyana soups. Ndipo mtedza (walnuts, amondi, mtedza, etc.), zomwe nambala pazipita pyridoxine, amalangiza kudya yaiwisi kapena anawonjezera kuti saladi kuti sali okha zothandiza, komanso kusintha kukoma mbale. Nyama bwino yophika mu kukatentha awiri kapena zophikidwa zojambulazo.

Choncho, ngati ife kulankhula za chiyani tiyenera vitamini B6, tinganene kuti anthu onse. Ichi ndi chimodzi mwa mavitamini zofunika kwambiri njira pafupifupi zonse zofunika. Ndipo ngakhale kwambiri, ndi lalikulu zedi m'pofunika mkazi wapakati, monga thupi lake akukumana ndi katundu awiri. Kafukufuku wasonyeza kuti ndi mapeto a mimba thupi amai akuyenera pafupifupi nthawi 1000 kuposa ponseponse wa thunthu.