Vitamin B2, wanda kuma ake kira riboflavin, yana cikin abinci da yawa kuma ya fi dacewa mu ci yawancin su kullum, amma ba mu san cewa suna ba mu bitamin B2 ba. Wannan bitamin yana da matukar mahimmanci musamman ga zuciya, tsarin rigakafi da ƙirƙirar kyallen takarda.
Sau da yawa muna zuwa neman wasu bitamin kuma yana da wuya mu yi tunanin wasu bitamin kamar A, C, D, E, K misali fiye da B2. Kuma ko a cikin rukunin B akwai wasu da aka fi sani da riboflavin, kamar B12 ko B9, wanda shine sanannen folic acid.
Maganar gaskiya idan muna da daidaitattun abinci iri-iri, bai kamata mu fuskanci matsalar bitamin da ma'adanai ba, tun da za a ci gaba da ciyar da mu gaba daya, musamman idan muka ci kayan lambu, 'ya'yan itatuwa, legumes, iri da hatsi da yawa, muna barin. nama a gefe da abinci mai maiko, abinci mai sarrafa gaske, kayan zaki na masana'antu, abubuwan sha masu zaki, da sauransu.
Me yasa riboflavin yake da mahimmanci?
Vitamin B2 yana da matukar mahimmanci kuma hakan ya faru ne saboda ayyukan da yake yi a jikinmu. B2 yana jin daɗin samuwar ƙwayoyin rigakafi da ƙwayoyin jini na jini, yana kula da mucosa da nama na epithelial, musamman ma cornea, yana da hannu wajen samar da makamashi don hanyoyin nazarin halittu, shine madaidaicin mahimman enzymes kamar FMN (tsarin narkewa) da FAD (tsarin narkewa). tsarin numfashi).
Un B2 rashi Yana haifar da matsalar fata, raunuka a kusurwar baki (ciwon sanyi), zubar gashi, ciwon kai, ciwon makogwaro, matsalar hanta, matsalar haihuwa, karancin jini, karancin jan jini, rauni, gajiya da sauransu.
Kamar yadda muke iya gani, wannan bitamin "mai sauƙi" yana da mahimmanci, don haka kada mu bar shi a gefe. Bugu da kari, ana ba da mahimmancin bitamin, kusan koyaushe, ta adadin yau da kullun da ake buƙata.
Misali, manya maza suna bukatar MG 1,6 kowace rana, mata 1,3 MG kowace rana, yayin da suke da juna biyu adadin ya kai MG 1,6 kowace rana, mata masu shayarwa suna buƙatar 1,7 MG na B2 kowace rana.
Ga alama kadan ne, amma gaskiyar ita ce, abincin da ke dauke da wannan bitamin ba ya kai kashi 50% na abin da ake bukata a kowace rana, shi ya sa muke ba da muhimmanci sosai kan tsarin abinci iri-iri.
Babban abinci mai arziki a cikin bitamin B2
Mun ga yadda B2 ke da mahimmanci a rayuwarmu ta yau da kullun, don haka yanzu lokaci ya yi da za mu san yadda za mu ƙara wannan bitamin a cikin abincinmu na yau da kullun ko na mako-mako. Ko da yake bai kamata mu ma mu damu ba, muna sake maimaita cewa cin abinci iri-iri yana ba mu damar samun duk abubuwan gina jiki da jikinmu ke buƙata a kullum.
Hanta kaji, koda da nama
Akwai mahimman abinci guda 3 don samun isasshen B2 a rana ɗaya. Sosai hantar maraƙi ke bayarwa 1,44 MG da 100 grams na samfurin da kaza hanta 1,78 MG da 100 grams na samfurin.
Kamar yadda muka ce, kodan naman sa ma wani zaɓi ne mai kyau, kuma ko da kaza da naman turkey ma kyauta ne mai kyau, amma hanta ta yi nasara da zarewar ƙasa ba tare da shakka ba. Matsakaicin kusanci zuwa samfurin asali, mafi kyau, amma bari mu san cewa pâtés na hanta kuma suna da adadi mai kyau na b2, wanda ya wuce 0,85 MG da gram 100 na samfur.
Kifi, mackerel da salmon
Kifi yana da ma'aunin sinadirai masu yawa kuma a cikin dukkan waɗannan sinadarai muna da kifaye masu kifin, daga cikinsu muna haskaka salmon, mackerel, trout da anchovies a matsayin tushen tushen riboflavin.
Muhimmancin kifin shi ne, dole ne ya kasance yana da inganci kuma a dafa shi da kyau don guje wa kamuwa da cututtuka, don haka muna ba da shawarar ko dai a sayi kifi gwangwani ko kuma a sayo shi sabo ne a ci shi a wannan rana don guje wa karya sarkar sanyi da yawa.
Kiwo da qwai
Wadannan abinci sune kadan sako-sako a cikin B2, amma duk da haka sun zama dole a cikin abincin yau da kullum. Alal misali, wasu cuku, irin su cuku, yawanci suna da 1,19 MG na B2 a kowace gram 100 na samfur, cuku na feta yana kusa da 0,9 MG, Roquefort cuku yana kusa da 0,6 MG, cuku Brie 0,52 MG da cuku cuku kusan 0,5 MG kowace rana. 100 grams na samfurin.
A daya bangaren kuma, akwai kwai da gwaiduwa ke ba da 0,53 MG a kowace gram 100 da kuma farin 0,44 MG a kowace gram 100. A takaice, cin ƙwai kuma yana ba da B2 kuma idan muka ƙara shi zuwa kayan kiwo da sauran abinci a cikin jerin, muna samun adadin riboflavin mai yawa.
Koren ganye
Duk kayan lambu suna da kyau a kowane lokaci na yini, saboda omelet tare da alayyafo da safe da yankakken tumatir shine karin kumallo wanda zai taimaka mana fuskantar jarrabawa, ranar aiki, damuwa, ko fita wasanni.
Mafi kyau shine kayan lambu duhu kore ganye, Waɗannan su ne waɗanda suka fi yawan adadin B2 a ciki, kamar, alal misali, alayyafo, broccoli, chard, ko bishiyar bishiyar asparagus. Amma duk da haka ba su kai matakan da muka kayyade a cikin abincin da suka gabata ba, kodayake suna aiki azaman madaidaitan ma'auni na yau da kullun.
Akwai sauran kayan lambu irin su tumatir da ke samar da 0,38 MG, Peas tare da 0,15 MG, da kaji da namomin kaza waɗanda ke ba mu 0,40 MG kowace gram 100.
Kwayoyi da tsaba
Wanene ba ya son goro? Ko, a maimakon haka, na halitta goro creams ... To, waɗannan abinci ma suna cikin wannan jerin saboda suna da adadin B2 mai kyau.
Alal misali, almonds Suna bayar da 1,138 MG a kowace gram 100Abin baƙin cikin shine, ba za mu iya cin abinci da yawa ba ko kuma za mu sami illa kamar gudawa. Pistachios yana ba da 1% riboflavin a kowace gram 100, kuma muna komawa ga abu ɗaya, ba za mu iya ci da yawa a lokaci ɗaya ba.
Game da creams, man shanu na almond abinci ne mai wadataccen abinci a cikin B2 tun yana ba da 0,34 MG a kowace gram 100.
Sunflower tsaba, wato, bututu, samar mana da 0,35 MG da 100 grams da buckwheat bayar da 0,43 MG da 100 grams. Soya yana ba da 0,87 MG a kowace gram 100 na samfur, amma za mu iya ci shi a cikin madara, rashin ruwa, canza zuwa tempeh, edamame, da dai sauransu.