Vitamin B-6, los yog pyridoxine, yog ib tug tswvcuab ntawm cov dej-soluble tsev neeg ntawm cov kab mob vitamin B. Nws yuav tsum muaj protein ntau thiab cov ntshav qab zib metabolism, thiab koj xav tau cov vitamin B-6 kom hemoglobin, uas yog ib qho ntawm cov ntshav liab uas yog oxygen rau txhua qhov ntawm koj lub cev.
Cov tshuaj vitamin B-6 zoo txaus yuav tsum muaj kev tiv thaiv kab mob kev noj qab haus huv vim nws pab tswj kev noj qab haus huv ntawm koj cov thymus, spleen thiab cov qog ntshav ntawm lub cev.
Nws kuj yuav tsum tau ua rau lub cev muaj zog.
Vitamin B-6 muaj nyob rau hauv cov khoom noj ntawm cov nroj tsuag thiab tsiaj txhu, xws li ntses, nqaij, txiv hmab txiv ntoo, legumes, thiab zaub ntau.
Lub Koom Haum Tebchaws ntawm cov Sciences, Engineering thiab Medicine, Lub Chaw Noj Qab Haus Huv thiab Kho Mob yuav teev cov kev noj haus txhua txhua hnub (DRIs) rau cov vitamin B-6 rau cov txiv neej thiab poj niam. Qhov xav tau nws txawv ntawm lub hnub nyoog thiab cov poj niam uas cev xeeb tub los yog pub niam mis yuav tsum tsawg dua cov poj niam uas tsis xeeb tub.
Cov DRIs no qhia txog tus nqi uas tsim nyog rau tus neeg uas tab tom noj qab haus huv, yog li koj muaj mob, koj tus kws kho mob tuaj yeem pab koj txiav txim seb koj puas muaj vitamin B-6 txaus los ntawm koj cov khoom noj.
Txiv neej
1 txog 3 xyoos: 0.5 milligrams ib hnub twg
4 txog 8 xyoo: 0.6 milligrams ib hnub twg
9 mus rau 13 xyoos: 1,0 milligrams ib hnub twg
14 txog 30 xyoo: 1.3 milligrams ib hnub twg
31 xyoo: 1.7 milligrams ib hnub twg
Cov poj niam
1 txog 3 xyoos: 0.5 milligrams ib hnub twg
4 txog 8 xyoo: 0.6 milligrams ib hnub twg
9 mus rau 13 xyoos: 1,0 milligrams ib hnub twg
14 txog 50 xyoos: 1.3 milligrams ib hnub twg
51+ xyoos: 1.5 milligrams ib hnub twg
Cov poj niam cev xeeb tub: 1.9 milligrams ib hnub twg
Cov poj niam uas pub niam mis: 2.0 milligrams ib hnub twg
Vitamin B-6 Deficiency
Vim nws pom muaj ntau yam khoom noj, yuav luag txhua tus kom txaus los ntawm lawv cov khoom noj. Ib qho muaj tseeb vitamin B-6 tsis tshua muaj me ntsis thiab feem ntau yog nrog lwm cov vitamin B tsis zoo. Cawv qaub ncaug nce txog vitamin B-6 nyob rau hauv lub cev yog li ntawd alcoholics tej zaum yuav ua rau cov tsos mob tsis txaus.
Cov neeg laus uas nws cov pluas noj muaj me ntsis tuaj yeem dhau los ua cov vitamin B-6 tsis zoo.
Dab Tsi Txog Dietary Tshuaj?
Cov tshuaj vitamin B-6 tau raug nquahu kom siv rau ntau yam mob xws li carpal tunnel syndrome, kev nyuaj siab, mob taub hau, thiab lub hauv plab. Tab sis kev tshawb fawb tsis tau muaj qhov pov thawj txaus saib xyuas kom ua tau txhua yam kev pom zoo.
Supplemental B-6 yuav txo cov ntshav siab txog homocysteine. Cov qib theem siab ntawm homocysteine yog txuam nrog kev muaj kab mob hauv plawv. Hmoov tsis, supplementation tsis tshwm los txo qhov kev pheej hmoo. Nws tsis zoo li txhim kho kev txawj ntse.
Vitamin B-6 kuj tuaj yeem pab txo qis thiab ntuav hauv cov poj niam cev xeeb tub. Feem ntau ntawm cov tshuaj no yog nyob hauv qab ntawm UL, feem ntau ntawm 10 mus rau 25 xuab moos hauv ib hnub. Txawm li cas los xij, txawm tias cov qib zoo no, koj yuav tsum nrog koj tus kws kho mob tham ua ntej koj noj cov tshuaj vitamin B-6.
Vitamin B-6 Toxicity
Raws li US Office of Dietary Supplements, noj ntau cov tshuaj vitamin B-6 txhua hnub rau lub sij hawm ntev yuav ua rau muaj mob hnyav thiab hnyav hnyuv siab ntsws raws li kev tswj tsis tau ntawm kev tswj ntawm cev nqaij daim tawv.
Cov paj hlwb raug tau tshaj tawm hauv cov neeg uas tau noj ib mus txog rau 6 gram ntawm pyridoxine rau ntau tshaj ib xyoos.
Kev puas tsuaj yog rov qab thau thaum supplementation raug tso tseg. Vitamin B-6 toxicity tuaj yeem ua rau cov tawv nqaij muaj mob, lub teeb thiab cov kab mob plab, xws li xeev siab thiab kub siab.
> Qhov chaw:
National Academies ntawm Sciences, Engineering thiab Tshuaj, Kho Mob thiab Tshuaj Kho Mob. "Dietary Reference Intakes Ntxhuav thiab Daim Ntawv Thov."
National Institutes of Health Office of Dietary Pab. "Vitamin B-6 Kev Noj Zaub Muab Khoom Ntxiv rau Cov Tub Ceev Xwm."