Riboflavin, kana vitamini B-2, inhengo yemhuri yakasanganiswa nemvura yeB-Complex mavitamini. Zvinoda kuti glucose metabolism kuitira kuti muviri wako unogona kubudisa simba kubva kuma carbohydrates. Izvo 'zvaidawo kuti utano hwakatsvuka hwemasero eropa uye huwandu hwemuviri hukura.
Riboflavin inoshandawo se antioxidant kubatsira kubvisa rusununguko rukuru kumasero ako. Izvi zvinogona kukonzerwa nekusvibiswa, kusvuta kana zvimwe zvakasununguka, uye zvinowanzoitika semugumisiro wekugadzikana kwemasabolism.
Kushayikwa hakusi nyore. Riboflavin inowanikwa zvakasikwa mumhuka yakaonda, mazai, mashizha mashizha mashizha, makungu, maruva, chingwa chakasimbiswa uye zviyo, mukaka nemichero yekura. Zvingwa zvakasimbiswa uye zviyo zvinosanganisira riboflavin.
Icho chinonzwisiswa nechiedza, saka zvikafu zvine riboflavin hazvifaniri kuchengetwa mumvura yakachena - ndicho chikonzero chii chinotengeswa mu opaque container. Kubika hakuiti kuparadza riboflavin.
The Health and Medicine Division ye National Academy of Sciences, Engineering, uye Medicine yakagadzirisa kudya kwekudya kunobatsira riboflavin zvichienderana nezera uye zvepabonde. Aya maDDIs akaenzana nemari iyo munhu anowirirana nehutano angadikanwa zuva nezuva, saka kana iwe uine chirwere chekurapa, iwe unofanira kutaura nachiremba wako nezve vitamini uye mineral yako inoda.
Dietary Reference Intakes
Varume
1 kusvika kumakore matatu: 0.5 milligrams pazuva
4 kusvika kumakore 8: 0.6 milligrams pazuva
Makore 9 kusvika ku13: 0.9 milligrams pazuva
14 + makore: 1.3 milligrams pazuva
Females
1 kusvika kumakore matatu: 0.5 milligrams pazuva
4 kusvika kumakore 8: 0.6 milligrams pazuva
Makore 9 kusvika ku13: 0.9 milligrams pazuva
Makore gumi nemasere kusvika gumi nemasere: 1.0 milligrams pazuva
18+ makore: 1.1 milligrams pazuva
Vakadzi vane pamuviri: 1.4 milligrams pazuva
Vakadzi vari kuyamwa: 1.6 milligrams pazuva
Riboflavin kudya inowanzokwanika mune zvekudya zvinowanzoita saka kuwedzera hakufaniri kudiwa.
Riboflavin zvinowedzera zvakagadzirirwa kuchengetedzwa kwehutachiona uye kurapa kana kudzivirira migraine misoro, asi hutsvakurudzo hunodiwa kuti uone kana ichokwadi inobatsira.
Riboflavin haina kuratidzika kuti inokonzera mimwe migumisiro yakakomba, uye kushandiswa kunowanzoonekwa kunge kwakachengeteka, kunyange pane zvakanyanya kuwedzera. The Institute of Medicine haina kuisa mumiririri wepamusoro wezvigaro zve riboflavin kudya kubva kuwedzerwa kwezvokudya.
Asi mamwe magwaro anotaura kuti riboflavin madheji anopfuura 10 milligrams pazuva anogona kukonzera kuora kweziso kubva kune zuva. Uyewo, mizinga yakareba zvikuru inogona kukonzera kubvunda, kupera, kupisa kunzwa kweganda uye kunzwisisa kune chiedza.
Zviduku zviduku zve riboflavin, sezvinowanikwa mu vitamini B-yakaoma kana kunyange multivitamine zvinotendesa urinhi yako ruvara rwechitsvuku.
Kutora chero bhijamini B semuwedzere kwenguva yakareba kunogona kukonzera kusaenzana kwezvimwe zvinokosha B mavitamini. Nokuda kwechikonzero ichi, unogona kutora vitamin e-B yakawanda, iyo inosanganisira mavitamini eB.
Taura nemutarisiri wako wehutano kana iwe uchifunga kutora doses guru re riboflavin kana chero humwe hutamini kana mineral.
Sources:
Dietitians yeKanada. "Zvokudya Zvitubu zveRiboflavin (Vitamin B2)." Yakasvika musi waApril 13, 2016. http://www.dietitians.ca/Nutrition-Resources-AZ/Factsheets/Vitamins/Food-Sources-of-Riboflavin-(Vitamin-B2).aspx.
Gropper SS, Smith JL, Groff JL. "Kuvandudza Kudya uye Manetabolism." Shanduro yechitanhatu. Belmont, CA. Wadsworth Publishing Company, 2013. Yakasvika musi waApril 13, 2016.
Utano uye Medicine Division ye National Academy of Sciences, Engineering, uye Medicine. "Dheari Reference Reference Intakes Tables nekushanda." Yakasvika musi waApril 13, 2016. http://www.nationalacademy.org/hmd/activities/nutrition/summarydris/dri-tables.aspx.
University of Maryland Medical Center. "Vitamin B2 (Riboflavin)." Yakasvika musi waApril 13, 2016. http://umm.edu/health/medical/altmed/supplement/vitamin-b2-riboflavin.