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ʻO ka Vitamin B6, i ʻike ʻia ma ke ʻano he pyridoxine, kekahi o nā wikamina hiki ke hoʻoheheʻe ʻia i ka wai ʻewalu. Koi ʻia ka Vitamin B6 e hana i nā amino acid a hana nui ia i ka hoʻokumu ʻana o hemoglobin a me nā neurotransmitters a hoʻoponopono pū i ke kiʻekiʻe o ke kō a me ke kō.
Pono ka Vitamin B6 i mea e kōkua ai i ke kino e mālama i kahi ʻōnaehana olakino olakino, hana ia ma ke ʻano he mea hōʻeha ʻeha kūlohelohe, hoʻoulu i ka naʻau a hana pū i nā mea pale e pale ai i ka ʻōnaehana pale.
ʻO ka hoʻonui ʻia o ka lawe ʻana o nā meaʻai vitamin-B6 e hoʻoliʻiliʻi i nā pilikia olakino e pili ana me ka nele o ka wikamina B6 e like me ka ʻili ʻana o ka ʻili, kaumaha, hahau a me ka anemia. Hiki iā ia ke alakaʻi i ka hemahema o ka wikamina B6, kahi e hoʻopili ai i ka naʻau, huikau, ʻehaʻeha, luhi, a pēlā aku.
He mea nui ka wikamina B6 no ka hana nerve e hiki ʻole ai i ka hemahema o kēia wikamina ke hopu ʻia, migraine, ʻeha mau a me nā maʻi maʻi e like me ke kaumaha.
No ka pale ʻana iā ʻoe iho mai ka lawa ʻole o ka wikamina B6, eia ka papa inoa o nā huaʻai momona B6.
1. waiu
Hiki i ka hemahema o ka huaʻai B6 ke hana i nā pilikia olakino koʻikoʻi, hiki ke hoʻopili i kāu ʻōnaehana hopohopo. Hāʻawi ke kīʻaha o ka waiū o ka bipi a kao paha i 5 pākēneka o ka ʻōlelo i koi ʻia i kēlā me kēia lā o ka huaʻai B6. Aia i loko o ka waiū ka nui o ka wikamina B12 a me ka calcium i maikaʻi loa no kou olakino.
2. ʻAiʻai
ʻO kaʻiʻo moa e like me ka pipi a me ka moa e hāʻawi i ka nui o ka huaola B6. Aia i loko o ka bipi kahi nui nā concentrations o kēia wikamina B6, a ʻokoʻa nā ʻano momona ʻē aʻe. E loaʻa i ka ʻiʻo hoʻokahi a ʻelua paha i ka pule e hōʻemi i ka hemahema o ka wikamina B6.
3. Salemona
ʻO Salemona kekahi o nā iʻa i loaʻa ka huaola B6, a he mea nui ia no ka mālama ʻana i ke olakino adrenal maikaʻi. Hoʻokumu nā adrenal glands i nā hormoni nui, e like me cortisol, adrenalin, a me aldosterone. Kōkua kēia mau hormoni i ka hoʻoponopono ʻana i ke koko a me ka hana e kaohi i ke kahe o ke koko.
4. Huamoa
Hāʻawi ʻelua mau hua i ka 10 pākēneka o ka waiwai i koi ʻia i kēlā me kēia lā o ka wikamina B6. Nui nā hua moa a hoʻouka ʻia me nā huaora a me nā protein. Hiki iā ʻoe ke loaʻa i nā hua no ka ʻaina kakahiaka, ʻaina awakea a i ʻole kaʻaina awakea a kuke iā ia i kēlā me kēia ala āu e makemake ai.
5. ʻAno Mīkini
ʻO ka ate moa kahi meaʻai momona nui a kumu waiwai nui o ka protein, folate, vitamina A, vitamini B6 a me ka wikamina B12. Kōkua ka Vitamin B6 i kou kino e wāwahi i ka protein a hoʻohana ʻoi aku ka maikaʻi. ʻOno a ʻono hoʻi ka akepaʻa moa a maʻalahi ka kuke ʻana.
6. Kāloti
Hāʻawi kahi kāloti waena waena i ka wikamina B6, puluniu a me nā nui o nā huaora A. ʻO nā mea kōkua Vitamin Vitamin B6 i ka hoʻokumu ʻana i kahi sheath protein a puni nā pūnana nerve. E hoʻonui i kāu lawe ʻana i ka wikamina B6 e ka ʻai ʻana i nā kāloti i ka maka, i kuke ʻia a i ʻole kahi ʻano liquefied.
7. Mīkini
Loaʻa i ka spinach ka wikamina B6 e kōkua i ka hana ʻana i nā lāʻau ʻino e pale aku ai i nā maʻi a me nā maʻi. ʻOi aku ka kiʻekiʻe o kēia lau lau ʻōmaʻomaʻo i nā huaora ʻē aʻe e like me nā huaora A a me C. Spinach he hao hoʻi e koi ʻia no ke kūkulu ʻia ʻana o nā hunaola hou.
8. ʻUala
ʻO ka ʻuala kahi meaʻai momona loa. Hāʻawi kahi ʻuala waena i ka 15 pākēneka o ka waiwai i koi ʻia i kēlā me kēia lā o ka huaola B6. Loaʻa iā ia ka nui o ka fiber, vitamini A a me ka magnesium. Kōkua ka Vitamin B6 i ke kino e hoʻoponopono i ka glycogen, i mālama ʻia ma ke ʻano he ikehu i loko o ke kino.
12 Nā Mea Ola e pili ana i kaʻuala e ʻike ai ʻoe
9. Piʻomaʻo
Nui ka momona o ka peʻa ʻōmaʻomaʻo i nā huaora A a me C a piha i ka fiber. Hoʻopili pū ʻia lākou me ka nui o ka wikamina B6. Me ka pi i loko o kāu papaʻai hiki ke hoʻohaʻahaʻa i ka makaʻu o ka hemahema o ka wikamina B6. Hiki iā ʻoe ke hoʻolapalapa iā lākou a i ʻole i kahi ʻano moʻa.
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10. Nā pīni a me nā legume
ʻO ka hoʻopili ʻana i nā pīni a me nā legume i kāu papaʻai kahi ala maikaʻi loa ia e mālama ai i kāu mau huaora B6 i kou kino. Hoʻopili i nā pīni kidney, nā pīpī, nā pī soya a me nā lihi i kāu papaʻai e kiʻi i kāu mahele lāʻau o ka huaʻai B6 i kēlā me kēia lā.
11. Maiʻa
Kuhi ʻia ka maiʻa me ka huaʻai B6, i kōkua i ka hana ʻana o serotonin, nā kemika e kōkua me ka hana a ke aʻa a me ka lawe ʻana o nā hōʻailona ma loko o kou lolo. Hāʻawi ka 100 gram o ka maiʻa i ka 0.30 mg o ka huaʻai B6.
12. Nati a me nā hua
ʻO nā hua e like me nā ʻanoʻano sesame a me nā ʻano pua sunflower he nui nā huaora B6. ʻO ke kīʻaha o nā ʻano pua sunflower he 1.1 mg o ka huaola B6 a hoʻohui ʻia i kāu salakeke e hoʻonui ai i ka lawe ʻana o ka wikamina B6. ʻO nā cashews, pistachios a me nā peanuts kekahi waiwai waiwai o ka huaʻai B6.
13. ʻApocado
Hoʻopiha ʻia ka Avocado me nā mea momona a he hua ʻono ia e ʻai pū kekahi. He kiʻekiʻe nā Avocados i ka wikamina B6 a me ka wikamina C, kahi e lilo ai ia i hoʻokahi o nā meaʻai momona. Loaʻa iā ia nā fiber a me nā momona momona a hiki iā ʻoe ke hoʻohui iā lākou i nā salakeke a i ʻole hiki iā ʻoe ke hana i kahi guacamole mai iā lākou.
Kaʻana i kēia ʻatikala!
Inā makemake ʻoe i ka heluhelu ʻana i kēia ʻatikala, kaʻana like ia me kāu poʻe kokoke.
ʻO nā meaʻai momona Vitamin B5 kiʻekiʻe loa e hoʻopili pū i kāu papaʻai
