Ukuze ugweme izinkinga eziningi ezibangelwa ukuntuleka kwayo, udinga ukwazi ukuthi ikhona yini i-vitamin B2, lapho imikhiqizo. Kodwa okokuqala sizoqonda ukuthi iyiphi indima yale vithamini emzimbeni.
Kungani ngidinga i-vitamin B2?
- Emzimbeni wethu, le vithamini, njengombuso, "unomthwalo wemfanelo" wobusha besikhumba sethu, okwenza kube bushelelezi, buhle, bukhulu. Ngokubamba iqhaza kwakhe, ithola umbala onempilo nokuvota.
- Unethonya elijulile ekuqiniseni umkhuhlane, ukugcina umbono omuhle.
- Ukuntula noma ukungabi nalutho kwe-vitamin B2 emzimbeni kubangela ukwephulwa kwesimiso sezinzwa, ukucindezeleka nokucindezeleka .
- Akuyona indima encane edlala kulo msebenzi ojwayelekile wepheshana lokugaya.
- Ngokuhlanganiswa nezinye izinto ezakha imikhiqizo, kusiza ukuqeda isisindo esiningi, hhayi ukubeka umzimba esimweni esicindezelayo.
Yikuphi ukudla okuqukethe i-vitamin B2 (riboflavin)?
I-Vitamin B2 itholakala kumikhiqizo yemvelaphi yezilwane:
- in fat yengulube, i-veal, yenkomo, iwundlu;
- emikhiqizeni yobisi obulili, ikakhulukazi ku-yogurt, i- kefir , i-cottage shizi, nakwe-rennet ushizi;
- akuwona wonke umuntu othanda u-offal, kodwa kubalulekile ukukhumbula ukuthi bacebile ku-riboflavin, ikakhulukazi, isibindi nezinso.
Kodwa-ke, hhayi kuphela imikhiqizo yezimfuyo ezivela emithonjeni yayo. I-Vitamin B2 itholakale ekudleni okuhloswe kulabo abanenkinga yokuqhathanisa ngokweqile. Ingatholakala ngesinkwa esinokusanhlamvu okuhlumekile, kanye nokuphekwe emfucumfuceni omningi kanye nezinhlamvu ezingenamvubelo. I-riboflavin ingatholakala emasimini aluhlaza kanye nasezitshalweni; Inani elikhulu kunazo zonke ku-buckwheat and oatmeal.
Zonke izinhlobo zamantongomane ziqukethe riboflavin, kodwa ikakhulukazi zicebile kuma-alimondi kanye namanqamu.
Umthombo we-vitamin B2 yisimvu se-baker kanye ne-brewer, kokubili esisha futhi esomile, kanye nofulawa wegoroyi no-rye. I-riboflavin itholakala ku-cauliflower, i-peas eluhlaza, isipinashi, kanye namazambane.
I-Vitamin B2 ibalulekile emzimbeni, ngakho kubalulekile ukwazi ukuthi yikuphi ukudla okuqukethe. Izakhamuzi zithi i-vitamin edingekayo emzimbeni ingatholakala ezinkukhu zezinkukhu, kanye nobisi obomile nolusha.
Yeka ukuthi ungalahlekelwa kanjani i-vitamin B2?
Njengoba ubona, i-vitamin B edingekayo evela kithi ingatholakala emikhiqizweni eminingi, kodwa akunakwenzeka njalo ukuyigcina, ikakhulukazi uma kuziwa ekwelapheni kwabo ukushisa noma isitoreji esingalungile:
- Ubisi olusha, olumi evulekile emini, lungalahlekelwa isigamu se-vitamin reserve emahoreni amabili.
- Kumele sikhumbule ukuthi uma ukupheka izithelo zomzimba, cishe zonke izitshalo ze-riboflavin ziyadlula emfuleni, ngakho-ke, ngokukhipha amanzi emva kokupheka, sithola umkhiqizo lapho kakade ungenawo lo vithamini. Futhi lokhu kusho ukuthi akwanele ukwazi ukuthi yini i-vitamin B2 lapho ukudla kuqukethe khona, udinga ukuqonda ukuthi ungayigcina kanjani.
Ukuze ulondoloze ukudla kwe-riboflavin, abakwazi ukuphathwa ukwelashwa okude isikhathi eside, ungahlali isikhathi eside emini, endaweni yokuvuleka, ngaphandle kwamaphakheji.
Ngokuntuleka kwevithamini B2, ukuguga kusengaphambili kwezinto eziphilayo kuyabonakala, kuhambisana nokubonakala kwemibimbi emihle, ukuqhuma kwezindebe. Ngokuvamile, kungase kube nokuzwa okuvutha emehlweni, okungahlobene nokusebenza kukhompyutha. Kungenzeka kube khona isikhumba sokubheka isikhumba, ikakhulukazi esakhiwe ebunzini, emakhaleni nasemaphethelweni, nasezindlebeni. Ukwengeza, ukulahleka noma ukungabi nalutho kwe-vitamin B2 emzimbeni kuzoholela ekuguleni kwamaphilisi okuhlala isikhathi eside, uma bekhona ngaleso sikhathi.