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Vitamin B6, wanda aka fi sani da pyridoxine, na ɗaya daga cikin bitamin takwas masu narkewa cikin ruwa. Ana buƙatar Vitamin B6 don yin amino acid kuma yana taka muhimmiyar rawa a cikin samuwar haemoglobin da neurotransmitters kuma yana daidaita matakin sukarin jini shima.
Vitamin B6 yana da mahimmanci don taimakawa jiki don kula da kyakkyawan tsarin juyayi, yana zama azaman mai sauƙin ciwo, yana haɓaka yanayi kuma yana haifar da ƙwayoyin cuta don kare garkuwar jiki.
Intakeara yawan abinci mai wadataccen bitamin B6 zai rage matsalolin kiwon lafiya da yawa da ke haɗe da rashin bitamin B6 kamar kumburin fata, ɓacin rai, shanyewar jiki da karancin jini. Hakanan zai iya haifar da rashi bitamin B6, wanda ya haɗa da canje-canje a cikin yanayi, rikicewa, ciwon tsoka, gajiya, da sauransu.
Vitamin B6 yana da mahimmanci ga aikin jijiya cewa rashi wannan bitamin zai haifar da kamuwa da cuta, ƙaura, ciwon kai na yau da kullun da rikicewar yanayi kamar ɓacin rai.
Don kare kanku daga rashi bitamin B6, ga jerin abinci mai wadataccen bitamin B6.
1. Madara
Rashin bitamin B6 na iya haifar da matsalolin lafiya, wanda zai iya shafar tsarinku na juyayi. Kofin shanu ko na madarar akuya yana ba da kashi 5 cikin ɗari na adadin yau da kullun na bitamin B6. Madara kuma tana dauke da sinadarin bitamin B12 da sinadarin calcium masu matukar amfani ga lafiyar ka.
2. Nama
Naman kaji irin su turkey da kaza suna ba da adadin bitamin B6 mai kyau. Naman sa ma yana dauke da babban sinadarin wannan bitamin B6, banda sauran abubuwan gina jiki. Yi nama sau ɗaya ko sau biyu a mako don rage ƙarancin bitamin B6.
3. Salmon
Salmon na daya daga cikin kifin da ke dauke da sinadarin bitamin B6, wanda ke da muhimmanci wajen kiyaye lafiyar adrenal. Gland din adrenal yana samar da muhimmiyar homon, ciki har da cortisol, adrenalin, da aldosterone. Wadannan homonin suna taimakawa wajen daidaita karfin jini da kuma aiki dan sarrafa hawan jini.
4. Qwai
Kwai biyu suna ba da kashi 10 na darajar shawarar bitamin B6 a kowace rana. Qwai suna da yawa kuma ana ɗora su da abubuwa masu gina jiki da furotin. Kuna iya samun ƙwai don karin kumallo, abincin rana ko abincin dare ku dafa shi duk yadda kuke so.
5. Hantar Kaza
Hantar kaza abinci ne mai gina jiki sosai kuma babban tushen furotin, furolate, bitamin A, bitamin B6 da bitamin B12. Vitamin B6 yana taimaka wa jikinka ya lalata furotin kuma ya yi amfani da shi yadda ya kamata. Hantar kaza tana da daɗi da dadi kuma yana da sauƙin dafawa.
6. Karas
Karas mai matsakaiciyar karas yana samar da bitamin B6, zare da babban adadin bitamin A. Vitamin B6 yana taimakawa wajen samar da ƙwarin furotin a kewayen jijiyoyinku. Kara yawan cin bitamin B6 dinka ta hanyar cin karas a danye, dafaffe ko a sigar maye.
7. Alayyafo
Alayyafo yana dauke da bitamin B6 wanda ke taimakawa wajen samar da kwayoyi wadanda ke kawar da cututtuka da cututtuka. Wannan koren kayan lambun shima yana dauke da sauran bitamin kamar bitamin A da C. Alayyafo shima yana dauke da sinadarin iron wanda ake bukata don samuwar sabbin kwayoyin jini.
8. Dankali mai zaki
Dankali mai zaki abinci ne mai matukar gina jiki. Matsakaicin sikalin dankalin turawa yana ba da kashi 15 na yawan shawarar bitamin B6 na yau da kullun. Hakanan yana dauke da yawan fiber, bitamin A da magnesium. Vitamin B6 yana taimakawa jiki wajen daidaita glycogen, wanda aka adana azaman kuzari a cikin jiki.
Gaskiyar Lafiya 12 Game da Dankali Mai Dadi Ya Kamata Ku Sanin
9. Ganyen Kore
Green peas suna da wadataccen bitamin A da C kuma suna cike da zare. Hakanan an cika su da babban bitamin B6. Ciki da peas a cikin abincinku na iya rage haɗarin rashin bitamin B6. Kuna iya dafa su ko a dafaffen fom.
fina-finai a tarihin duniya
10. Wake Da Kwai
Hada wake da kuli-kuli a cikin abincinka babbar hanya ce ta kiyaye matakan bitamin B6 a jikinku. Beansara wake wake, kaji, waken soya da wake a cikin abincinku don samun adadin bitamin B6 na yau da kullun.
11. Ayaba
Ayaba cike take da bitamin B6, wanda ke taimakawa wajen samar da sinadarin serotonin, sinadaran da ke taimakawa aikin jijiyoyi da watsa sakonni a kwakwalwarka. 100 grams na ayaba yana bada 0.30 mg na bitamin B6.
12. Kwayoyi Da Tsaba
Tsaba kamar 'ya'yan itacen sesame da' ya'yan sunflower suna dauke da yawan bitamin B6. Kopin 'ya'yan itacen sunflower ya ƙunshi miliyoyin 1.1 na bitamin B6 kuma ƙara su a cikin salatinku zai ƙara yawan bitamin B6. Cashews, pistachios da kirki ba su ma wadatattun hanyoyin samun bitamin B6.
13. Avocado
Avocado yana cike da abubuwan gina jiki kuma 'ya'yan itace ne mai daɗin ci kuma. Avocados yana da babban bitamin B6 da bitamin C, wanda ya sa ya zama ɗayan abinci mai gina jiki. Hakanan yana da zare da lafiyayyen ƙwayoyi kuma zaka iya ƙara su a cikin salati ko zaka iya yin guacamole daga ciki.
Raba wannan labarin!
Idan kuna son karanta wannan labarin, raba shi ga makusantan ku.
Manyan Abincin Vitamin B5 Masu Yalwa don Inara A Cikin Abincin Ku
