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Vitamin B6, tseem hu ua pyridoxine, yog ib ntawm yim lub cev dej-soluble vitamins. Vitamin B6 yuav tsum tau ua cov amino acids thiab nws ua lub luag haujlwm tseem ceeb hauv kev tsim hemoglobin thiab neurotransmitters thiab tswj cov ntshav qab zib kom zoo.
Vitamin B6 yog qhov tseem ceeb los pab lub cev kom tswj lub cev kom muaj kev noj qab nyob zoo, nws ua raws li lub cev pab kom mob hlwb, ua kom lub siab ntev thiab tseem tsim cov tshuaj tiv thaiv los tiv thaiv lub cev.
Kev noj cov zaub mov muaj vitamin B6 ntau ntxiv yuav txo ntau yam teeb meem kev noj qab haus huv los ntawm kev tsis muaj vitamin B6 xws li tawv nqaij voos, kev nyuaj siab, ntshav tawm thiab ntshav liab. Nws kuj tseem tuaj yeem ua rau cov vitamin B6 tsis muaj peev xwm, uas suav nrog kev hloov pauv ntawm lub siab, tsis meej pem, mob leeg, nkees, thiab lwm yam.
Vitamin B6 tseem ceeb heev rau cov hlab ntsha ua haujlwm uas qhov tsis txaus ntawm cov vitamins no yuav ua rau qaug dab peg, mob taub hau, mob ntev thiab mob lub siab tsis zoo li kev nyuaj siab los ua chaw.
Txhawm rau tiv thaiv koj tus kheej los ntawm cov vitamin B6 tsis txaus, ntawm no yog cov npe ntawm cov vitamins B6 nplua nuj cov zaub mov.
1. Cov mis nyuj
Qhov tsis txaus cov vitamin B6 tuaj yeem ua rau muaj mob loj, uas tuaj yeem cuam tshuam txog koj lub paj hlwb. Ib khob nyuj lossis tshis mis muab 5 feem pua ntawm qhov pom zoo txhua hnub muaj txiaj ntsig ntawm vitamin B6. Mis nyuj kuj tseem muaj cov vitamin B12 thiab calcium uas yog qhov zoo rau koj lub cev.
2. Cov nqaij
Nqaij qaib nqaij xws li qaib cov txwv thiab nqaij qaib muab cov vitamins B6 zoo. Nqaij nyoos kuj tseem muaj cov ntsiab lus zoo ntawm cov vitamins B6 no, ntxiv rau ntau lwm yam txiv ntseej. Muaj nqaij ib zaug lossis ob zaug ib lub lim tiam los txo cov vitamin B6 tsis txaus.
3. Tshuaj မုန်
Salmon yog ib qho ntses uas muaj vitamin B6, uas yog qhov tseem ceeb rau kev tswj kev noj qab haus huv adrenal. Cov qog adrenal ua cov tshuaj tseem ceeb, suav nrog cortisol, adrenalin, thiab aldosterone. Cov tshuaj hormones no pab tswj ntshav siab thiab ua haujlwm tswj ntshav siab.
4. Cov Qe
Ob lub qe muab 10 feem pua ntawm cov hnub pom zoo muaj nuj nqis ntawm vitamin B6. Qe muaj ntau yam thiab muaj ntau nrog cov as-ham thiab cov protein ntau. Koj tuaj yeem muaj qe rau noj tshais, noj su lossis noj hmo thiab ua nws txoj kev twg koj xav tau.
5. Nqaij qaib Nqaij
Nqaij qaib siab yog cov zaub mov muaj txiaj ntsig zoo thiab muaj txiaj ntsig zoo ntawm protein, folate, vitamin A, vitamin B6 thiab vitamin B12. Vitamin B6 pab koj lub cev zom cov protein thiab siv nws kom zoo dua. Nqaij qaib ថ្លើម ua kom qab thiab qab thiab nws yooj yim heev rau kev ua noj.
6. Carrots
Ib lub zaub ntug hauv qab nruab nrab muab cov vitamin B6, fiber ntau thiab ntau cov vitamin A. Vitamin B6 (AIDS) pab tsim txoj kev muaj cov kuab protein nyob ib puag ncig koj lub hlwb. Ua kom koj cov vitamin B6 ntau ntxiv los ntawm kev noj zaub mov hauv cov nqaij nyoos, siav lossis ua ib daim ntawv muaj kua.
7. Nplooj Tsawb
Zaub ntsuab nphuab muaj cov vitamins B6 uas pab tsim cov tshuaj tiv thaiv uas ua rau kom muaj kab mob thiab kab mob. Cov zaub ntsuab ntsuab ntawm no tseem muaj lwm cov vitamins zoo li vitamins A thiab C. Spinach kuj tseem muaj hlau uas xav tau rau kev tsim cov qe ntshav tshiab.
8. Qos Yaj Soob Lwj
Qab zib yog ib cov zaub mov muaj txiaj ntsig zoo heev. Qhov nruab nrab ntawm cov qos yaj ywm hauv qab zib cov khoom siv 15 feem pua ntawm cov hnub pom zoo muaj txiaj ntsig ntawm cov vitamin B6. Nws kuj tseem muaj fiber ntau, vitamin A thiab magnesium. Vitamin B6 pab lub cev kom tswj tau glycogen, uas yog kev khaws cia ua lub zog hauv lub cev.
12 Qhov Tseeb Noj Qab Nyob Zoo Txog Cov qos yaj ywm qab zib koj yuav tsum paub
9. Ntsuab Peas
Cov taum ntsuab yog cov nplua nuj nyob hauv cov vitamins A thiab C thiab muaj fiber ntau. Lawv tseem ntim nrog cov vitamin B6 ntau. Nrog rau cov taum hauv koj cov zaub mov noj tuaj yeem txo cov kev pheej hmoo ntawm vitamin B6 tsis txaus. Koj tuaj yeem muaj lawv rhaub los yog hauv daim ntawv ua noj.
wallpaper rau cov me nyuam chav pw
10. Taum Thiab Ob Txhais
Kev suav cov taum pauv thiab cov khoom siv hauv koj cov khoom noj yog qhov zoo rau kev ua kom koj cov vitamins B6 ntau hauv koj lub cev. Xws li cov taum hauv raum, chickpeas, taum pauv thiab cov noob taum nyob rau hauv koj cov zaub mov kom tau txais koj li tshuaj vitamin B6 txhua hnub.
11. Tsawb Vaj
Tsawb muab ntim nrog cov vitamins B6, uas pab hauv kev tsim cov serotonin, cov tshuaj uas pab nrog cov hlab ntsha ua haujlwm thiab qhov sib kis cov cim hauv koj lub hlwb. 100 grams ntawm tsawb muab 0.30 mg ntawm vitamin B6.
12. Ceev Thiab Noob
Cov noob xws li noob hnav noob thiab noob paj noob hlis muaj ntau ntawm cov vitamin B6. Ib khob ntawm paj noob hlis muaj 1.1 mg ntawm vitamin B6 thiab ntxiv rau hauv koj cov zaub nyoos yuav ua rau kom muaj vitamin B6 ntau ntxiv. Cashews, pistachios thiab txiv laum huab xeeb yog cov tseem muaj cov vitamins B6.
13. Avocado
Avocado tau ntim nrog cov khoom noj muaj txiaj ntsig thiab nws yog cov txiv ntoo qab los noj zoo li. Avocados muaj ntau ntawm cov vitamin B6 thiab vitamin C, uas ua rau nws yog ib qho ntawm cov zaub mov muaj txiaj ntsig zoo. Nws kuj tseem muaj cov muaj fiber thiab noj qab nyob zoo thiab koj tuaj yeem ntxiv rau hauv cov zaub nyoos lossis koj tuaj yeem ua lub guacamole tawm ntawm lawv.
Muab cov ntawv no!
Yog tias koj nyiam nyeem cov tshooj no, qhia nws rau koj tus neeg ze.
Sab saum toj Vitamin B5 Cov Khoom Noj Muaj Ntau Kom Nrog Rau Koj Qhov Khoom Noj
