Sonke siyazi ukuthi ukuze sibe mnandi futhi siphelele, sidinga amavithamini . Ukudla kwabo singanikeza, kokubili ukudla okugcwele, kanye nezithako zevithamini. Kodwa indlela yokuqonda ukuthi yiziphi amavithamini esiwadlilayo namhlanje ngesidlo sakusihlwa, nokuthi singabona kanjani ukuthi iphi vithamini ayanele emzimbeni wethu. Manje sizocabangela, ngokoqobo nangokomfanekiso, yini i-riboflavin nalokho okudliwa ngayo.
Izici
I-Riboflavin noma i-vitamin B2 ibhekisela ku-flavonoids (izinto eziphuzi). Kuyinto vithamini engancibilika kwamanzi, engahlanganisi emzimbeni, ngakho-ke kubalulekile ukuqinisekisa ukudla kwayo njalo. I-microflora emathunjini enempilo nayo ikwazi ukukhiqiza i-riboflavin ngokwayo.
Ukudla kwe-vitamin complexes ne-B2 okuqukethwe kufanele kwenzeke ngaphambi noma emva kokudla, ngoba kubaluleke kakhulu ukugaya i-riboflavin ukuthi kukhona ukudla esiswini.
I-vitamin riboflavin ayibhubhiswanga ukwelashwa okushisa, kodwa izinqubo zokubhujiswa zivusa ukukhanya kwelanga. I-Riboflavin ibekezelela kahle i-acidic medium, kodwa ayibekezelelanga isikhala se-alkali. Imifino eminingi, ngayinye noma eminye iningi, iqukethe i-B2, kodwa ukufaniswa kwayo kuyadingeka ukushisa imifino.
Izinzuzo
I-Riboflavin inomthwalo wezinqubo ezibalulekile. Okokuqala, yi-synthesis ye-hemoglobin, ama-antibodies nama-hormone. Ngaphezu kwalokho, i-B2 ibandakanyeka ekuqhekekeni kwamaprotheni, ama-carbohydrate namafutha. Ihlanganyela ekuqalisweni kwe-ATP - adenosine triphosphate, yingakho ibizwa ngokuthi "injini yomzimba".
I-Riboflavin ivuselela umsebenzi wamanye amavithamini: B6, folic acid, PP kanye K. Vitamin B2 kanye namavithamini A unesibopho sempilo ye-eye ngokuhlanganyela ekuhlanganiseni kwama-cones kanye namacuku.
Ngokuba ubuhle bezinwele, izipikili kanye nesikhumba nakho akunakwenzeka ngaphandle kwe-B2. Ngaphezu kwalokho, i-riboflavin iyadingeka ekukhuleni kwamaseli amasha, okubalulekile ekusebenzeni okujwayelekile kwesibindi kanye nezitho zokuzala.
Ukungabi riboflavin
Endabeni yokuntuleka kwe-riboflavin, izimpawu ezilandelayo ziyabonakala:
- ukuhlunga emaceleni omlomo, ezindebeni;
- i-seborrhea ngaphansi nangaphezulu kwamaphiko ekhaleni, ezungeze izindlebe;
- ukuvuvukala, umbala obomvu obomvu wolimi;
- umuzwa wokushisa emzimbeni;
- izinkinga nombono;
- ubuhlungu obunzima emisipha;
- i-photophobia;
- ukunciphisa ukudla;
- ukunciphisa umsebenzi wengqondo;
- i-conjunctivitis ne-cataract.
Ukuze ugweme lezi zimpawu, cabangela ukuthi yikuphi ukudla okuqukethe i-riboflavin:
- yonke imikhiqizo yobisi;
- inyama yesibindi nezinso;
- imisedari nama-almond amantongomane;
- isipinashi;
- ihansi;
- ibhukwakhe;
- inhlanzi;
- uphizi.
Ukudla kwe-Riboflavin kwanele ukuhlinzeka ngomthamo wansuku zonke we-B2. Kodwa-ke, imikhiqizo efana namakhowe , imifino nezithelo, nakuba iqukethe riboflavin, kodwa ngaphandle kokudla nobisi ekudleni akukwazi ukumboza umthamo wansuku zonke we-vitamin B2.
Isilinganiso sokusetshenziswa se-В2 ngosuku:
- ezinganeni 1,0 - 1,8 mg;
- ezinsaneni 0.5 - 0.6 mg;
- kwabesifazane abakhulelwe nabamamala, 1.6-2.2 mg;
- kubantu abadala 1.3 - 1,6 mg.
Ungesabi i-hypervitaminosis riboflavin, nezinso ezinempilo ezingaphezu kwe-B2 zidonswa emzimbeni, ngaleyo ndlela ziphazamise umchamo ngombala ophuzi okhanyayo.
Ukuntuleka kwe-riboflavin kubangelwa ukuphazanyiswa komzimba wamathumbu, lapho izindonga zawo zingenakuthola izakhi. Ngaphezu kwalokho, ukusweleka kungabangela abaphikisi bemithi, kanye nezinye izifo:
- umdlavuza;
- umkhuhlane;
- isifo se-thyroid.
Kungenxa yalezi zifo ukuthi i-B2 idliwe ngesamba esikhuphukile, okusho ukuthi riboflavin iboniswa ukuze isetshenziswe ekukhuleni kwamanani.
Emibonisweni yokusetshenziswa kwe-riboflavin, omama abakhulelwe nabangelapheki nabo bavela, ukusetshenziswa kwabo kweB2 kwanda futhi, ngoba ngesikhathi sokukhulelwa leli vithamini elibalulekile lihlanganyela ngokuhlanganyela ekukhuliseni ingane, futhi kubomama abahlengikazi kubalulekile ngokwemisebenzi yokubuyisela emuva kokubeletha.