Riboflavin, kapena vitamini B-2, ndi membala wa madzi osungunuka m'madzi a vitamini B-Complex. Zimayenera kuti thupi likhale ndi shuga kuti thupi lanu likhoza kutulutsa mphamvu kuchokera ku chakudya. Icho chinkafunikiranso kupanga maselo ofiira a magazi ofunika ndi kukula kwa thupi.
Riboflavin imagwiranso ntchito ngati antioxidant kuti muteteze kuwonongeka kwakukulu kwa maselo anu. Kuwonongeka kumeneku kungabwere chifukwa cha kuipitsidwa, kusuta fodya kapena zovuta zina, komanso zimachitika chifukwa cha kuchepa kwa thupi.
Chosowa ndi chosowa. Riboflavin imapezeka mwachibadwa mu nyama zowopsya, mazira, ndiwo zamasamba zamasamba, mtedza, nyemba, chakudya chokoma ndi tirigu, mkaka ndi mkaka. Chakudya cholimba ndi tirigu zimakhalanso ndi riboflavin.
Zimakhala zovuta kuunika, kotero zakudya zomwe zimakhala ndi riboflavin siziyenera kusungidwa m'zitsulo zomveka bwino - ndicho chifukwa chake mkaka umagulitsidwa mumadzi opaque. Kuphika sikuwononga riboflavin.
Dipatimenti ya Health and Medicine Division ya National Academy of Sciences, Engineering, ndi Medicine yakhazikitsa zakudya zowonjezera zakudya za riboflavin malinga ndi zaka komanso kugonana. Ma ARV awa ali ofanana ndi ndalama zomwe munthu wathanzi amafunikira tsiku lililonse, choncho ngati muli ndi matenda, muyenera kuyankhula ndi dokotala wanu za zosowa zanu za vitamini ndi mineral.
Zolemba Zowonjezera Zakudya
Amuna
Zaka 1 mpaka 3: 0,5 milligrams pa tsiku
Zaka 4 mpaka 8: 0.6 milligrams patsiku
Zaka 9 mpaka 13: 0.9 milligrams patsiku
Zaka 14+ : 1.3 milligrams patsiku
Akazi
Zaka 1 mpaka 3: 0,5 milligrams pa tsiku
Zaka 4 mpaka 8: 0.6 milligrams patsiku
Zaka 9 mpaka 13: 0.9 milligrams patsiku
Zaka 14 mpaka 18: 1.0 milligrams patsiku
18+ zaka: 1.1 milligrams patsiku
Azimayi omwe ali ndi pakati: 1.4 milligrams pa tsiku
Azimayi omwe akuyamwitsa: 1.6 milligrams pa tsiku
Kudya kwa Riboflavin nthawi zambiri kumakhala kokwanira mu zakudya zomwe zimapangitsa kuti pakhale zakudya zowonjezera.
Mankhwala a Riboflavin aperekedwa kuti athe kupewa matenda a kadoti ndi kuchiza kapena kupewa mutu wa mutu wa migraine, koma kufufuza kwina n'kofunika kuti muwone ngati kuli kopindulitsa.
Riboflavin samawoneka kuti amachititsa zotsatira zina zoopsa, ndipo kumwa mowa nthawi zambiri kumawoneka kuti ndi kotetezeka, ngakhale pazowonjezera kwambiri. Institute of Medicine sinaika malire apamwamba okwera kwa riboflavin kudya kuchokera ku zakudya zowonjezera zakudya.
Koma magwero ena amati riboflavin mlingo wa pamwamba pa milligrams 10 pa tsiku ukhoza kuyambitsa kuwonongeka kwa diso kuchokera ku dzuwa. Komanso, mlingo waukulu kwambiri ukhoza kuyambitsa kuyabwa, kupweteka, kutentha kwa khungu komanso kukhudzidwa kuunika.
Mlingo wochepa wa riboflavin, monga zomwe zimapezeka mu vitamini B kapena ma multivitamin, zimayambitsa mkodzo wanu wachikasu.
Kutenga vitamini B yowonjezereka kwa nthawi yayitali kungayambitse kusamvana kwa mavitamini ena ofunika kwambiri. Pachifukwa ichi, mungafune kutenga vitamini B, yomwe imaphatikizapo mavitamini onse a B.
Lankhulani ndi wothandizira zaumoyo wanu ngati mukuganiza kuti mutenge mlingo waukulu wa riboflavin kapena vitamini kapena mineral.
Zotsatira:
Odwala Zakudya za ku Canada. "Chakudya Chakudya cha Riboflavin (Vitamini B2)." Inapezeka pa April 13, 2016. http://www.dietitians.ca/Nutrition-Resources-AZ/Factsheets/Vitamins/Food-Sources-of-Riboflavin-(Vitamin-B2).aspx.
Gropper SS, Smith JL, Groff JL. "Zakudya Zapamwamba ndi Mankhwala a Metabolism." Sitifiketi Chachisanu ndi chimodzi. Belmont, CA Kampani Yolemba Mabuku ku Wadsworth, 2013. Idafika pa April 13, 2016.
Health and Medicine Division ya National Academy of Sciences, Engineering, ndi Medicine. "Zolemba Zowonjezera Zakudya Zakudya ndi Machitidwe." Inapezeka pa April 13, 2016. http://www.nationalacademies.org/hmd/activities/nutrition/summarydris/dri-tables.aspx.
Chipatala cha Medical University ku Maryland. Vitamini B2 (Riboflavin). " Inapezeka pa April 13, 2016. http://umm.edu/health/medical/altmed/supplement/vitamin-b2-riboflavin.