Melemo ea 9 ea Bophelo ba Vithamine B6 (Pyridoxine)

Litaba

• 1. E ka Ntlafatsa Maikutlo le ho Fokotsa Matšoao a ho Tepella Maikutlong
• 2. E kanna ea Khothaletsa Bophelo ba Brain le ho Fokotsa Kotsi ea Alzheimer
• 3. E kanna ea Thibela le ho Phekola Phokolo ea mali ka ho Thusa Tlhahiso ea Hemoglobin
• 4. E ka ba ea Sebele ho Phekola Matšoao a PMS
• 5. E ka thusa ho phekola ho nyekeloa ke pelo nakong ea bokhachane
• 6. E se eka ea thibela methapo e koetsoeng 'me ea fokotsa kotsi ea lefu la pelo
• 7. E kanna ea Thusa ho Thibela Kankere
• 8. E kanna ea Khothaletsa Bophelo ba Mahlo le ho Thibela Mafu a Mahlo
• 9. E kanna ea Phekola ho Ruruha Ho Amanang le Ramatiki ea Ramatiki
• Mehloli ea Lijo le Vithamine B6 ea Lijo
• Litla-morao tse ka bang teng tsa vithamine B6 e ngata haholo
• Ntlha ea Bohlokoa

Vithamine B6, e tsejoang hape e le pyridoxine, ke vithamine e qhibilihang metsing eo 'mele oa hau o e hlokang bakeng sa mesebetsi e mengata.

Ke ea bohlokoa ho protheine, mafura le k'habohaedreite metabolism le ho thehoa ha lisele tse khubelu tsa mali le li-neurotransmitters (1).

'Mele oa hau o ke ke oa hlahisa vithamine B6, ka hona o tlameha ho o fumana lijong kapa li-supplement.

Batho ba bangata ba fumana vithamine B6 e lekaneng lijong tsa bona, empa batho ba bang ba ka ba kotsing ea ho haella.

Ho ja vithamine B6 e lekaneng ho bohlokoa molemong oa bophelo bo botle ebile ho ka thibela le ho phekola mafu a sa foleng ().

Mona ke melemo ea 9 ea vithamine B6 ea bophelo bo botle, e tšehelitsoeng ke mahlale.

1. E ka Ntlafatsa Maikutlo le ho Fokotsa Matšoao a ho Tepella Maikutlong

Vithamine B6 e bapala karolo ea bohlokoa ho taolo ea maikutlo.

Lebaka le leng ke hore vithamine ena ea hlokahala bakeng sa ho theha li-neurotransmitters tse laolang maikutlo, ho kenyeletsoa serotonin, dopamine le gamma-aminobutyric acid (GABA) (3,,).

Vithamine B6 le eona e ka bapala karolo ea ho fokotsa maemo a phahameng a mali a amino acid homocysteine, e hokahantsoeng le khatello ea maikutlo le mathata a mang a kelello (,).

Liphuputso tse 'maloa li bontšitse hore matšoao a tepelletsang a amahanngoa le maemo a tlase a mali le ho ja vithamine B6, haholo ho batho ba baholo ba kotsing e kholo ea khaello ea vithamine ea B (,,).

Phuputso e 'ngoe ho batho ba baholo ba 250 e fumane hore litekanyo tsa mali tse haelloang tsa vithamine B6 li imenne menyetla ea khatello ea maikutlo habeli ().

Leha ho le joalo, ho sebelisa vithamine B6 ho thibela kapa ho phekola khatello ea maikutlo ha hoa bonts'oa ho sebetsa (,).

Phuputso e laoloang ea lilemo tse peli ho banna ba baholo ba ka bang 300 ba neng ba sena khatello ea maikutlo qalong ba fumane hore ba nkang tlatsetso ka B6, folate (B9) le B12 ba ne ba se na monyetla oa ho ba le matšoao a tepelletsang ha ba bapisoa le sehlopha sa placebo ().

Kakaretso Maemo a tlase a vithamine B6 ho batho ba baholo a hokahane le khatello ea maikutlo, empa lipatlisiso ha li so bonts'a hore B6 ke kalafo e sebetsang bakeng sa mathata a maikutlo.

2. E kanna ea Khothaletsa Bophelo ba Brain le ho Fokotsa Kotsi ea Alzheimer

Vithamine B6 e ka bapala karolo ea ho ntlafatsa ts'ebetso ea boko le ho thibela lefu la Alzheimer's, empa lipatlisiso lia hanyetsana.

Ka lehlakoreng le leng, B6 e ka fokotsa maemo a phahameng a mali a homocysteine ​​a ka eketsang kotsi ea Alzheimer's (,,).

Phuputso e 'ngoe ho batho ba baholo ba 156 ba nang le maemo a phahameng a homocysteine ​​le bofokoli bo bobebe ba kutloisiso ba fumane hore ho nka tekanyetso e phahameng ea B6, B12 le folate (B9) ho theotse homocysteine ​​le ho fokotsa tšenyo libakeng tse ling tsa boko tse kotsing ea Alzheimer's ().

Leha ho le joalo, ha ho hlake hore na ho fokotseha ha homocysteine ​​ho fetolela lintlafatsong tsa ts'ebetso ea boko kapa ho fokotsa butle-butle kholofalo ea kutloisiso.

Teko e laoloang ka mokhoa o sa reroang ho batho ba baholo ba fetang 400 ba nang le Alzheimer's's mild to average Alzheimer e fumane hore tekanyetso e phahameng ea B6, B12 le folate e theotse maemo a homocysteine ​​empa ha ea ka ea liehisa ho fokotseha ha ts'ebetso ea boko ha e bapisoa le placebo ().

Ntle le moo, tlhahlobo ea lithuto tse 19 e fihletse qeto ea hore ho tlatselletsa le B6, B12 le folate feela kapa ho kopane ha ho ntlafatse ts'ebetso ea boko kapa ho fokotsa kotsi ea Alzheimer's ().

Liphuputso tse ling tse shebang phello ea vithamine B6 feela maemong a homocysteine ​​le ts'ebetso ea boko lia hlokahala ho utloisisa hantle karolo ea vithamine ena ho ntlafatseng bophelo bo botle ba boko.

Kakaretso Vithamine B6 e ka thibela ho fokotseha ha ts'ebetso ea boko ka ho fokotsa maemo a homocysteine ​​a amanang le lefu la Alzheimer le ho holofala ha mohopolo. Leha ho le joalo, lithuto ha li netefatse katleho ea B6 ho ntlafatseng bophelo bo botle ba boko.

3. E kanna ea Thibela le ho Phekola Phokolo ea mali ka ho Thusa Tlhahiso ea Hemoglobin

Ka lebaka la karolo ea eona tlhahiso ea hemoglobin, vithamine B6 e ka thusa ho thibela le ho phekola phokolo ea mali e bakoang ke khaello ().

Hemoglobin ke protheine e fanang ka oksijene liseleng tsa hau. Ha u na le hemoglobin e tlaase, lisele tsa hau ha li fumane oksijene e lekaneng. Ka lebaka leo, u ka ba le phokolo ea mali 'me ua ikutloa u fokola kapa u khathetse.

Liphuputso li hokahantse vithamine B6 e tlase le phokolo ea mali, haholo-holo ho bakhachane le basali ba lilemo tsa ho ba le bana (,).

Leha ho le joalo, ho nahanoa hore khaello ea vithamine B6 ha e fumanehe hangata ho batho ba baholo ba phetseng hantle, ka hona ho na le lipatlisiso tse fokolang tsa ho sebelisa B6 ho phekola phokolo ea mali.

Phuputso e entsoeng ho mosali ea lilemo li 72 ea nang le phokolo ea mali ka lebaka la B6 e tlase e fumane hore kalafo ka mofuta o sebetsang oa vithamine B6 e ntlafalitse matšoao ().

Phuputso e 'ngoe e fumane hore ho nka 75 mg ea vithamine B6 letsatsi le leng le le leng nakong ea bokhachane ho fokotsa matšoao a phokolo ea mali ho basali ba bakhachane ba 56 ba neng ba sa arabele kalafo ka iron ().

Ho hlokahala lipatlisiso tse ling ho utloisisa katleho ea vithamine B6 ho phekoleng phokolo ea mali ho batho ba bang ntle le ba kotsing e kholo ea khaello ea vithamine ea B, joalo ka bakhachane le batho ba baholo.

Kakaretso Ho se fumane vithamine B6 e lekaneng ho ka lebisa ho hemoglobin e tlase le phokolo ea mali, ka hona ho tlatselletsa ka vithamine ena ho ka thibela kapa ho phekola mathata ana.

4. E ka ba ea Sebele ho Phekola Matšoao a PMS

Vithamine B6 e 'nile ea sebelisoa ho phekola matšoao a premenstrual syndrome, kapa PMS, ho kenyeletsoa matšoenyeho, khatello ea maikutlo le ho teneha kapele.

Bafuputsi ba belaela hore B6 e thusa ka matšoao a maikutlo a amanang le PMS ka lebaka la karolo ea eona ea ho theha methapo ea kutlo e laolang maikutlo.

Phuputso e nkiloeng likhoeli tse tharo ho basali ba fetang 60 ba pelehi ba ho ilela khoeli e fumane hore ho nka 50 mg ea vithamine B6 letsatsi le letsatsi ho ntlafalitse matšoao a PMS a khatello ea maikutlo, ho teneha le mokhathala ka 69% ().

Leha ho le joalo, basali ba fumaneng placebo le bona ba tlalehile matšoao a ntlafalitsoeng a PMS, a fanang ka maikutlo a hore katleho ea tlatsetso ea vithamine B6 e kanna ea ba e bakiloe ke karolo ea phello ea placebo ().

Phuputso e 'ngoe e nyane e fumane hore 50 mg ea vithamine B6 hammoho le 200 mg ea magnesium ka letsatsi e fokolitse haholo matšoao a PMS, ho kenyelletsa ho fetoha ha maikutlo, ho teneha le ho tšoenyeha nakong ea ho ilela khoeli ho le leng ().

Ha liphetho tsena li ts'episa, li lekantsoe ke boholo ba sampole le nako e khuts'oane. Liphuputso tse ling mabapi le polokeho le katleho ea vithamine B6 ho ntlafatseng matšoao a PMS lia hlokahala pele ho ka etsoa likhothaletso ().

Kakaretso Phuputso e 'ngoe e bontšitse hore tekanyetso e phahameng ea vithamine B6 e ka sebetsa ho fokotsa ho tšoenyeha le mathata a mang a maikutlo a amanang le PMS ka lebaka la karolo ea ona ea ho theha li-neurotransmitters.

5. E ka thusa ho phekola ho nyekeloa ke pelo nakong ea bokhachane

Vithamine B6 e sebelisitsoe mashome a lilemo ho phekola ho nyekeloa ke pelo le ho hlatsa nakong ea bokhachane.

Ebile, ke motsoako oa Diclegis, moriana o atisang ho sebelisoa ho phekola bokuli ba hoseng ().

Bafuputsi ha ba na bonnete ba hore na hobaneng vithamine B6 e thusa ho kula hoseng, empa ekaba hobane B6 e lekaneng e bapala karolo ea bohlokoa ho netefatsa bokhachane bo phetseng hantle ().

Phuputso ho basali ba 342 libekeng tsa bona tsa pele tse 17 tsa bokhachane e fumane hore tlatsetso ea letsatsi le letsatsi ea 30 mg ea vithamine B6 e fokolitse maikutlo a ho nyekeloa ke pelo ka mora matsatsi a mahlano a kalafo, ha e bapisoa le placebo ().

Phuputso e 'ngoe e ile ea bapisa tšusumetso ea ginger le vithamine B6 ho fokotsa linako tsa ho nyekeloa le pelo le ho hlatsa ho basali ba baimana ba 126. Liphetho li bonts'itse hore ho nka 75 mg ea B6 ka letsatsi ho fokotsa ho nyekeloa ke pelo le matšoao a ho hlatsa ka 31% kamora matsatsi a mane ().

Liphuputso tsena li fana ka maikutlo a hore vithamine B6 e sebetsa hantle ho phekoleng bokuli ba hoseng esita le ka nako e ka tlase ho beke e le 'ngoe.

Haeba u thahasella ho nka B6 bakeng sa bokuli ba hoseng, bua le ngaka pele u qala litlatsetso.

Kakaretso Lisebelisoa tsa vithamine B6 ka litekanyetso tsa 30-75 mg ka letsatsi li sebelisitsoe e le kalafo e sebetsang ea ho nyekeloa le pelo le ho hlatsa nakong ea bokhachane.

6. E se eka ea thibela methapo e koetsoeng 'me ea fokotsa kotsi ea lefu la pelo

Vithamine B6 e ka thibela methapo e koetsoeng le ho fokotsa kotsi ea lefu la pelo.

Phuputso e bonts'a hore batho ba nang le vithamine B6 e tlase ea mali ba na le kotsi e habeli ea ho tšoaroa ke lefu la pelo ha ba bapisoa le ba nang le maemo a phahameng a B6 ().

Sena se ka etsahala ka lebaka la karolo ea B6 ea ho fokotsa maemo a phahameng a homocysteine ​​a amanang le lits'ebetso tse 'maloa tsa mafu, ho kenyeletsoa lefu la pelo (,,).

Phuputso e 'ngoe e fumane hore likhoto tse haelloang ke vithamine B6 li na le mali a mangata k'holeseterole' me li na le liso tse ka bakang methapo ea methapo kamora ho pepesetsoa homocysteine, ha e bapisoa le likhoto tse nang le maemo a lekaneng a B6 ().

Patlisiso ea batho e bonts'a litlamorao tse ntle tsa B6 ho thibeleng lefu la pelo.

Teko e laoloang ka nako e telele ho batho ba baholo ba 158 ba phetseng hantle ba neng ba na le banab'eno ba nang le lefu la pelo ba arotse barupeluoa ka lihlopha tse peli, e ileng ea amohela 250 mg ea vithamine B6 le 5 mg ea folic acid letsatsi le leng le le leng ka lilemo tse peli le e 'ngoe e fumaneng placebo ().

Sehlopha se nkileng B6 le folic acid se na le maemo a tlase a homocysteine ​​le liteko tsa pelo tse sa tloaelehang nakong ea boikoetliso ho feta sehlopha sa placebo, se li beha kotsing e tlase ea lefu la pelo ().

Kakaretso Vithamine B6 e ka thusa ho fokotsa maemo a phahameng a homocysteine ​​a lebisang ho fokotseng ha methapo. Sena se ka fokotsa kotsi ea lefu la pelo.

7. E kanna ea Thusa ho Thibela Kankere

Ho fumana vithamine B6 e lekaneng ho ka fokotsa menyetla ea ho ba le mefuta e itseng ea mofets'e.

Lebaka leo ka lona B6 e ka thusang ho thibela mofetše ha le hlake, empa bafuputsi ba belaela hore e amana le bokhoni ba eona ba ho loants'a ho ruruha ho ka tlatsetsang mofetseng le maemong a mang a sa foleng (,).

Tlhahlobo ea lithuto tse 12 e fumane hore ho ja lijo tse lekaneng le maemo a mali a B6 ho amahanngoa le likotsi tse tlase tsa mofets'e oa 'mala. Batho ba nang le maemo a phahameng ka ho fetisisa a mali a B6 ba bile le kotsi e ka tlase ho 50% ea ho ba le mofuta ona oa mofets'e ().

Patlisiso ka vithamine B6 le mofetše oa matsoele le eona e bonts'a kamano lipakeng tsa maemo a lekaneng a mali a B6 le ho fokotseha ha kotsi ea lefu lena, haholoholo ho basali ba postmenopausal ().

Leha ho le joalo, lithuto tse ling tse mabapi le maemo a vithamine B6 le kotsi ea mofetše ha li fumane mokhatlo (,).

Liphuputso tse ling tse kenyelletsang liteko tse ikhethileng eseng feela lithuto tsa ho shebella lia hlokahala ho lekola karolo e nepahetseng ea vithamine B6 ho thibela mofetše.

Kakaretso Boithuto bo bong bo bontša khokahano lipakeng tsa ho ja lijo tse lekaneng le maemo a mali a vithamine B6 le ho fokotseha ha kotsi ea mefuta e meng ea mofets'e, empa lipatlisiso tse ling lia hlokahala.

8. E kanna ea Khothaletsa Bophelo ba Mahlo le ho Thibela Mafu a Mahlo

Vithamine B6 e ka bapala karolo ea ho thibela maloetse a mahlo, haholo-holo mofuta oa tahlehelo ea pono e amang batho ba baholo ba bitsoang ho felloa ke matla ha lilemo tsa macular (AMD).

Liphuputso li hokahantse maemo a phahameng a mali a ho tsamaisa homocysteine ​​le kotsi e eketsehileng ea AMD (,).

Kaha vithamine B6 e thusa ho fokotsa maemo a phahameng a mali a homocysteine, ho fumana B6 e lekaneng ho ka fokotsa menyetla ea lefu lena ().

Phuputso ea lilemo tse supileng ho basali ba fetang basali ba 5,400 ba tsa bophelo bo botle e fumane hore ho nka tlatsetso ea letsatsi le letsatsi ea vithamine B6, B12 le folic acid (B9) ho fokolitse haholo kotsi ea AMD ka 35-40%, ha e bapisoa le placebo ().

Le ha liphetho tsena li bontša hore B6 e ka bapala karolo ea ho thibela AMD, ho thata ho tseba hore na B6 feela e ka fana ka melemo e tšoanang.

Patlisiso e boetse e hokahantse maemo a tlase a vithamine B6 le maemo a mahlo a thibelang methapo e hokelang ho retina. Phuputso e laoloang ho batho ba fetang 500 e fumane hore maemo a tlase ka ho fetisisa a mali a B6 a amana haholo le mathata a 'mele ().

Kakaretso Lisebelisoa tsa vithamine B6 li ka fokotsa menyetla ea ho senyeha ha macular e amanang le lilemo (AMD). Ntle le moo, litekanyetso tse lekaneng tsa mali tsa B6 li ka thibela litaba tse amang retina. Leha ho le joalo, lipatlisiso tse ling lia hlokahala.

9. E kanna ea Phekola ho Ruruha Ho Amanang le Ramatiki ea Ramatiki

Vithamine B6 e ka thusa ho fokotsa matšoao a amanang le ramatiki ea ramatiki.

Boemo bo phahameng ba ho ruruha 'meleng bo bakoang ke ramatiki ea ramatiki bo ka lebisa ho maemo a tlase a vithamine B6 (,).

Leha ho le joalo, ha ho hlake hore na ho tlatselletsa ka B6 ho fokotsa ho ruruha ho batho ba nang le boemo bona.

Phuputso ea matsatsi a 30 ho batho ba baholo ba 36 ba nang le ramatiki ea ramatiki e fumane hore 50 mg ea vithamine B6 letsatsi le letsatsi e lokisa maemo a tlase a mali a B6 empa ha ea ka ea fokotsa tlhahiso ea limolek'hule tse ruruhang 'meleng ().

Ka lehlakoreng le leng, phuputso ho batho ba baholo ba 43 ba nang le ramatiki ea ramatiki e nkileng 5 mg ea folic acid feela kapa 100 mg ea vithamine B6 le 5 mg ea folic acid letsatsi le leng le le leng e bontšitse hore ba amohetseng B6 ba na le limolek'hule tse tlase haholo tsa pro-inflammatory kamora moo. Libeke tse 12 ().

Liphetho tse hanyetsanang tsa lithuto tsena li kanna tsa bakoa ke phapang ea tekanyetso ea vithamine B6 le bolelele ba thuto.

Le ha ho bonahala eka litekanyo tse phahameng tsa vithamine B6 li ka fana ka melemo e khahlanong le ho ruruha bakeng sa batho ba nang le ramatiki ea lefu la masapo ka mor'a nako, lipatlisiso tse ling lia hlokahala.

Kakaretso Ho ruruha ho amanang le ramatiki ea mafu ho ka theola vithamine B6 ea mali. Ho tlatselletsa ka litekanyetso tse phahameng tsa B6 ho ka thusa ho lokisa bofokoli le ho fokotsa ho ruruha, empa ho hlokahala lipatlisiso tse ling ho netefatsa litlamorao tsena.

Mehloli ea Lijo le Vithamine B6 ea Lijo

U ka fumana vithamine B6 lijong kapa li-supplement.

Chelete ea hajoale e khothalletsoang letsatsi le leng le le leng (RDA) bakeng sa B6 ke 1.3-1.7 mg bakeng sa batho ba baholo ba ka holimo ho lilemo tse 19. Batho ba baholo ba phetseng hantle ba ka fumana chelete ena ka phepo e nepahetseng e kenyeletsang lijo tse nang le vithamine-B6 tse kang turkey, likhama, tuna, salmon, litapole le libanana (1).

Boithuto bo totobatsang ts'ebeliso ea vithamine B6 ho thibela le ho alafa litaba tsa bophelo bo botle ho tsepamisitse maikutlo ho li-supplement ho fapana le mehloli ea lijo.

Tekanyo ea 30-250 mg ea vithamine B6 ka letsatsi e sebelisitsoe ho etsa lipatlisiso ka PMS, ho kula hoseng le lefu la pelo (,,).

Palo ena ea B6 e phahame haholo ho feta RDA mme ka linako tse ling e kopantsoe le livithamini tse ling tsa B. Ho thata ho lekola hore na keketseho ea tlhahiso ea B6 e tsoang mehloling ea phepo e na le melemo e tšoanang bakeng sa maemo a itseng ao litlatsetso li ka fanang ka ona.

Haeba u thahasella ho noa li-supplement tsa vithamine B6 ho thibela kapa ho sebetsana le bothata ba bophelo bo botle, bua le mofani oa tlhokomelo ea bophelo ka khetho e molemohali bakeng sa hau. Ntle le moo, batla tlatsetso e lekiloeng boleng ke motho oa boraro.

Kakaretso Batho ba bangata ba ka fumana vithamine B6 e lekaneng lijong tsa bona. Maemong a mang, ho nka vithamine B6 e ngata ho li-supplement tlasa taolo ea ngaka ho ka ba molemo.

Litla-morao tse ka bang teng tsa vithamine B6 e ngata haholo

Ho fumana vithamine B6 e ngata ho li-supplement ho ka baka litla-morao tse mpe.

Chefo ea vithamine B6 e ke ke ea hlaha mehloling ea lijo ea B6. Ho ka ba thata haholo ho ja bongata ba li-supplement ho tsoa lijong feela.

Ho nka tlatsetso ea BG e fetang 1000 mg ka letsatsi ho ka baka tšenyo ea methapo le bohloko kapa ho sithabela matsohong kapa maotong. Tse ling tsa litla-morao tsena li bile li ngotsoe kamora feela 100-300 mg ea B6 ka letsatsi ().

Bakeng sa mabaka ana, moeli o ka mamelloang oa vithamine B6 ke 100 mg ka letsatsi bakeng sa batho ba baholo (3,).

Palo ea B6 e sebelisetsoang ho sebetsana le maemo a itseng a bophelo bo botle ha se hangata e fetang palo ena. Haeba u thahasella ho nka moeli o fetang o mamellehang o holimo, ikopanye le ngaka ea hau.

Kakaretso Vithamine B6 e ngata haholo ho tsoa li-supplement e ka baka tšenyo methapong le lipheletsong ka mor'a nako. Haeba u thahasella ho nka tlatsetso ea B6, bua le mofani oa tlhokomelo ea bophelo mabapi le polokeho le litekanyetso.

Ntlha ea Bohlokoa

Vithamine B6 ke vithamine e qhibilihang ka metsi e fumanoang lijong kapa li-supplement.

E hlokahala bakeng sa lits'ebetso tse ngata 'meleng oa hau, ho kenyelletsa ho theha li-neurotransmitters le ho laola maemo a homocysteine.

Litekanyetso tse phahameng tsa B6 li sebelisitsoe ho thibela kapa ho alafa maemo a itseng a bophelo bo botle, ho kenyeletsoa PMS, ts'oaetso e amanang le lilemo tsa macular degeneration (AMD) le ho nyekeloa le pelo le ho hlatsa nakong ea bokhachane.

Ho fumana B6 e lekaneng lijong tsa hau kapa tlatsetso ho bohlokoa bakeng sa ho lula u phetse hantle 'me ho ka ba le melemo e meng e khahlisang ea bophelo bo botle.