I-Riboflavin, noma i-vithamini B-2, ilungu lomndeni ongenawo umthamo wamanzi wamavithamini e-B-Complex. Kudingeka umzimba we-glucose umzimba ukuze umzimba wakho ungadala amandla kusuka kuma-carbohydrate. "Kwakudingeka futhi ukukhiqizwa kwegazi elibomvu elibomvu nokukhula komzimba jikelele.
I-Riboflavin iphinde isebenze njenge-antioxidant ukusiza ukuvimbela umonakalo omkhulu omkhulu kumaseli akho. Lo monakalo ungavela ekungcola, ukubhema noma ezinye izidakamizwa, kanti futhi kwenzeka njengomphumela wesimetabolisi evamile.
Ukwehluleka akuvamile. I-riboflavin itholakala ngokwemvelo ezinyama ezinomsoco, amaqanda, imifino eluhlaza, ama-nut, izitshalo, isinkwa esiqinile nesitshalo, ubisi nemikhiqizo yobisi. Isinkwa esiqinisekisiwe nezinqolobane nazo ziqukethe i-riboflavin.
Kuzwela ukukhanya, ngakho ukudla okucebile riboflavin akufanele kugcinwe ezitsheni ezicacile - yingakho ubisi budayiswa ezitsheni ze-opaque. Ukupheka akubhubhisi riboflavin.
I-Health and Medicine Division ye-National Academy of Sciences, Engineering, kanye neMedicine ibeke ukubhekisela kokudla okunomsoco we-riboflavin ngokususelwa eminyakeni yobudala nobulili. Lezi zi-DRI zilingana nomthamo umuntu onempilo ozoyidingayo ngosuku, ngakho-ke uma unemibandela yezokwelapha, kufanele ukhulume nodokotela wakho mayelana nezidingo zakho zevithamini nezimbiwa.
Izindleko zokudluliswa kwezidakamizwa
Abesilisa
Iminyaka engu-1 kuya kwemi-3: 0.5 milligrams ngosuku
Iminyaka engu-4 kuya kweyisishiyagalombili : 0.6 milligrams ngosuku
Iminyaka engu-9 kuya kwengu-13: 0.9 milligrams ngosuku
Iminyaka engu-14 +: 1.3 milligrams ngosuku
Abesifazane
Iminyaka engu-1 kuya kwemi-3: 0.5 milligrams ngosuku
Iminyaka engu-4 kuya kweyisishiyagalombili : 0.6 milligrams ngosuku
Iminyaka engu-9 kuya kwengu-13: 0.9 milligrams ngosuku
Iminyaka engu-14 kuya kwengu-18: 1.0 milligrams ngosuku
Iminyaka engu-18+: 1.1 milligrams ngosuku
Abesifazane abakhulelwe: 1.4 milligrams ngosuku
Abesifazane abancancisayo: 1.6 milligrams ngosuku
Ukudla kwe-riboflavin kuvame ukudla ngokwanele ekudleni okungekho okudingekayo ukuze kudingeke kube khona ukwesekwa.
Izindleko ze-Riboflavin ziye zaphakanyiswa ekuvimbeleni izidakamizwa nokuphathwa noma ukuvimbela ikhanda lokuhlukumeza imithi, kepha ucwaningo olwengeziwe luyadingeka ukuze lubone ukuthi lunenzuzo ngempela.
I-Riboflavin ayibonakali ibangele noma yimiphi imiphumela emibi kakhulu, futhi ukusetshenziswa ngokuvamile kubhekwa njengokuphephile, ngisho nasezingeni eliphakeme lokungenelela. I-Institute of Medicine ayibeke imingcele engenakubekezela engenakubekezela yokudla kwe-riboflavin kusuka ekufakeni ama-dietary supplements.
Kodwa imithombo ethile ithi amanani e-riboflavin angaphezu kwezigidigidi ezingu-10 ngosuku angabangela ukulimala kweso elangeni. Futhi, amanani aphakeme kakhulu angabangela ukucheka, ukuphazamiseka, ukuzwa okushisayo kwesikhumba nokuzwela ukukhanya.
Izindleko ezincane ze riboflavin, njengezinto ezitholakala ku-vitamin e-B eyinkimbinkimbi noma ngisho ne-multivitamin izokwenza umchamo wakho ube ophuzi okhanyayo.
Ukuthatha noma yiliphi i-vitamin B elilodwa njengesithako eside kungabangela ukungalingani kwamanye amavithamini abalulekile. Ngenxa yalesi sizathu, ungase uthande ukuthatha i-vitamin B eyinkimbinkimbi, ehlanganisa wonke amavithamini B.
Khuluma nomhlinzeki wakho wokunakekelwa kwezempilo uma ucabanga ukuthatha amanani amakhulu we riboflavin noma yikuphi amanye amavithamini noma amaminerali.
Imithombo:
Izidakamizwa zaseCanada. "Ukudla Imithombo YeRiboflavin (I-Vitamin B2)." Kufinyelelwe ngo-Ephreli 13, 2016. http://www.dietitians.ca/Nutrition-Resources-AZ/Factsheets/Vitamins/Food-Sources-of-Riboflavin-(Vitamin-B2).aspx.
Gropper SS, Smith JL, Groff JL. "Ukudla okunomsoco kanye ne-Human Metabolism." Edition Sixth. Belmont, CA. I-Wadsworth Publishing Company, 2013. Ifinyeleleke ngo-Ephreli 13, 2016.
Division Health and Medicine Division of National Academy of Sciences, Engineering, kanye neMithi. "Ukudluliswa Kwezinkuni Kufaka Amathebula Ne-App." Kufinyelelwe ngo-Ephreli 13, 2016. http://www.nationalacademies.org/hmd/activities/nutrition/summarydris/dri-tables.aspx.
Isikhungo Sezokwelapha sase-University of Maryland. "I-Vitamin B2 (Riboflavin)." Kufinyelelwe ngo-Ephreli 13, 2016. http://umm.edu/health/medical/altmed/supplement/vitamin-b2-riboflavin.