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Vithamine B6, e tsejoang hape e le pyridoxine, ke e 'ngoe ea livithamine tse robeli tse qhibilihang metsing. Ho hlokahala vithamine B6 ho etsa li-amino acid mme e bapala karolo ea bohlokoa ho thehoeng ha hemoglobin le li-neurotransmitters hape e laola le tsoekere ea mali.
Vithamine B6 e bohlokoa ho thusa 'mele ho boloka tsamaiso ea methapo e phetseng hantle, e sebetsa e le moriana oa bohloko ba tlhaho, e matlafatsa maikutlo hape e theha masole a' mele ho sireletsa sesole sa 'mele.
Keketseho ea ho ja lijo tse nang le vithamine B6 e tla fokotsa mathata a 'maloa a bophelo bo amanang le khaello ea vithamine B6 joalo ka ho ruruha ha letlalo, khatello ea maikutlo, stroke le phokolo ea mali. E ka baka khaello ea vithamine B6, e kenyelletsang phetoho ea maikutlo, pherekano, bohloko ba mesifa, mokhathala, jj.
Vithamine B6 e bohlokoa haholo bakeng sa ts'ebetso ea methapo hoo khaello ea vithamine ena e tla baka ts'ohanyetso, migraine, bohloko bo sa foleng le mathata a maikutlo a joalo ka khatello ea maikutlo.
Ho itšireletsa khaellong ea vithamine B6, lena ke lenane la lijo tse nang le vithamine B6 e ngata.
1. Lebese
Ho haella ha vithamine B6 ho ka baka mathata a tebileng a bophelo bo botle, a ka amang tsamaiso ea hau ea methapo. Senoelo sa lebese la khomo kapa la poli se fana ka liperesente tse 5 tsa boleng ba letsatsi le letsatsi bo khothalletsoang ba vithamine B6. Lebese le boetse le na le vithamine B12 le calcium e ngata haholo e loketseng bophelo ba hau.
2. Nama
Nama ea likhoho e kang turkey le khoho e fana ka vithamine B6 e ngata. Khomo ea likhomo e boetse e na le bongata ba vithamine B6 ena, ntle le limatlafatsi tse ling tse fapaneng. E-ba le nama hang kapa habeli ka beke ho fokotsa khaello ea vithamine B6.
3. Salmone
Salmone ke e 'ngoe ea litlhapi tse nang le vithamine B6, e bohlokoa ho boloka bophelo bo botle ba adrenal. Litšoelesa tsa adrenal li hlahisa lihormone tsa bohlokoa, ho kenyeletsoa cortisol, adrenalin le aldosterone. Lihormone tsena li thusa ho laola khatello ea mali le ho sebetsa ho laola khatello ea mali.
4. Mahe
Mahe a mabeli a fana ka liperesente tsa 10 tsa boleng bo khothalletsoang letsatsi le letsatsi ba vithamine B6. Mahe a tenyetseha ebile a tletse limatlafatsi le liprotheine tse ngata. U ka ba le mahe a lijo tsa hoseng, tsa mots'eare kapa tsa mantsiboea 'me ua a pheha ka tsela eo u batlang ka eona.
5. Sebete sa Khoho
Khoho ea kana ke lijo tse matlafatsang haholo ebile ke mohloli o moholo oa protheine, folate, vithamine A, vithamine B6 le vithamine B12. Vithamine B6 e thusa 'mele oa hau ho theola protheine le ho e sebelisa ka nepo. Sebete sa kana se monate ebile se monate ebile ho bonolo ho se pheha.
6. Lihoete
Rantipole ea boholo bo mahareng e fana ka vithamine B6, faeba le vithamine e ngata ea lithuso tsa vithamine B6 ho theha protheine e potileng lisele tsa hau tsa methapo. Eketsa tlhahiso ea hau ea vithamine B6 ka ho ja lihoete tse tala, tse phehiloeng kapa tse nang le mokelikeli.
7. Sipinake
Sipinachi se na le vithamine B6 e thusang ho etsa lithibela-mafu tse thibelang tšoaetso le maloetse. Meroho ena e makhasi a matala le eona e na le livithamini tse ling tse ngata joalo ka livithamini A le C. Sipinachi le sona se na le tšepe e hlokahalang bakeng sa ho theha lisele tse ncha tsa mali.
8. Litapole tse monate
Patata ke sejo se matlafatsang haholo. Patata e boholo bo mahareng e fana ka liperesente tse 15 tsa boleng bo khothalletsoang letsatsi le letsatsi ba vithamine B6. E boetse e na le fiber e ngata, vithamine A le magnesium. Vithamine B6 e thusa 'mele ho laola glycogen, e bolokiloeng e le matla' meleng.
Lintlha tse 12 tsa bophelo bo botle ka litapole tse monate tseo u lokelang ho li tseba
9. Lierekisi tse Tala
Lierekisi tse tala li na le livithamini A le C tse ngata 'me li tletse fiber. Li boetse li na le vithamine B6 e ngata. Ho kenyelletsa lierekisi lijong tsa hau ho ka fokotsa menyetla ea ho haella ha vithamine B6. U ka li pheha kapa ka mokhoa o phehiloeng.
10. Linaoa Le Limonate
Ho kenyelletsa linaoa le limatlafatsi lijong tsa hau ke tsela e ntle ea ho boloka li-vithamine B6 li le 'meleng oa hau. Kenyelletsa linaoa tsa liphio, li-chickpea, linaoa tsa soya le lensisi lijong tsa hau ho fumana lethal dose ea hao ea letsatsi le letsatsi ea vithamine B6.
11. Libanana
Libanana li tletse vithamine B6, e thusang tlhahiso ea serotonin, lik'hemik'hale tse thusang ka tšebetso ea methapo le phetiso ea matšoao kahare ho boko ba hau. Ligrama tsa 100 tsa banana li fana ka 0.30 mg ea vithamine B6.
12. Linate le Peo
Peo e kang peo ea sesame le peo ea soneblomo e na le vithamine B6 e ngata. Senoelo sa lipeo tsa soneblomo se na le 1.1 mg ea vithamine B6 mme ho li eketsa ka har'a lisalate tsa hau ho tla eketsa ho noa vithamine B6. Li-cashews, li-pistachio le linate le tsona ke mehloli e mengata ea vithamine B6.
13. Avocado
Avocado e tletse ka limatlafatsi 'me ke tholoana e monate hape eo u ka e jang. Avocado e na le vithamine B6 e ngata le vithamine C, e leng se e etsang e 'ngoe ea lijo tse matlafatsang. E boetse e na le litlheferetsi le mafura a phetseng hantle 'me u ka li kenya ka lisalateng kapa u ka li etsa ka guacamole.
Arolelana sengoloa sena!
Haeba u ratile ho bala sengoloa sena, se arolelane le ba hau ba haufi.
Lijo tse phahameng tsa Vitamin B5 tse ka kenyelletsoang lijong tsa hau
