I-Vitamin B2, ekwabizwa ngokuba yi-riboflavin, ikhona kukutya okuninzi kwaye kunokwenzeka ukuba sitye uninzi lwazo mihla le, kodwa asazi ukuba zisinika i-vitamin B2. Le vithamini ibaluleke kakhulu ngokukodwa kwintliziyo, i-immune system kunye nokudalwa kwezicubu.
Sihlala sihamba sikhangela iivithamini ezithile kwaye kunokwenzeka kakhulu ukuba sicinge ngezinye iivithamini ezifana ne-A, C, D, E, K umzekelo kune-B2. Kwaye nangaphakathi kweqela B kukho ezinye ezaziwa ngakumbi kune-riboflavin, njenge-B12 okanye i-B9, eyi-folic acid eyaziwayo.
Ukunyaniseka, ukuba sinokutya okunokulinganisela kunye nokungafaniyo, asifanele sibe neengxaki ngeevithamini kunye neeminerali, kuba siya kondliwa ngokugqibeleleyo, ngakumbi ukuba sidla imifuno, iziqhamo, imifuno, imbewu kunye ne-cereals ngobuninzi, sishiya. inyama ecaleni kunye nokutya okunamafutha, ukutya okucocwe kakhulu, iilekese zamashishini, iziselo ezineswekile, njl.
Kutheni i-riboflavin ibaluleke kangaka?
I-Vitamin B2 ibaluleke ngokwenene kwaye kungenxa yemisebenzi eyenzayo emzimbeni wethu. I-B2 ithanda ukubunjwa kwama-antibodies kunye neeseli ezibomvu zegazi, igcina i-mucosa kunye nezicubu ze-epithelial, ngakumbi i-cornea, ibandakanyeka ekuveliseni amandla kwiinkqubo zezinto eziphilayo, i-precursor ye-enzymes eziphambili ezifana ne-FMN (inkqubo yokugaya) kunye ne-FAD (i-FAD) inkqubo yokuphefumla).
Un Ukusilela kwe-B2 Ibangela iingxaki zesikhumba, izilonda kwikona yomlomo (izilonda ezibandayo), ukulahleka kweenwele, intloko ebuhlungu, umqala obuhlungu, ukuphazamiseka kwesibindi, iingxaki zokuzala, i-anemia, ukunqongophala kweeseli ezibomvu zegazi, ubuthathaka, ukudinwa, njl.
Njengoko sibona, le vitamin "elula" ingundoqo kakhulu, ngoko akufanele siyishiye ecaleni. Ukongezelela, ukubaluleka kwevithamini kunikwa, phantse rhoqo, ngexabiso lemihla ngemihla elifunekayo.
Ngokomzekelo, amadoda akhulileyo adinga i-1,6 mg ngosuku kunye nabasetyhini i-1,3 mg ngosuku, ngelixa ukuba bakhulelwe imali iya ku-1,6 mg ngosuku kunye nabasetyhini abancelisayo i-1,7 mg ye-B2 ngosuku.
Kubonakala ngathi kuncinci, kodwa inyaniso kukuba ukutya okuqulethe le vithamini akufikeleli kwi-50% yezinto ezifunekayo ngosuku ngalunye, yiyo loo nto sigxininisa kakhulu ekutyeni okuhlukahlukeneyo kunye nokulinganisela.
Ukutya okuphambili okutyebileyo kwivithamin B2
Sibonile ukuba ibaluleke kangakanani i-B2 kwimihla yethu yemihla ngemihla, ngoku lixesha lokuba sazi indlela yokongeza ngokuqaphela le vithamini kukutya kwethu kwemihla ngemihla okanye kweveki. Nangona akufuneki sixakeke, siphinda kwakhona ukuba ukutya okuhlukahlukeneyo kusinika ukufikelela kuzo zonke izondlo ezifunwa ngumzimba wethu yonke imihla.
Isibindi senkukhu, izintso kunye nenyama
Kukho ukutya oku-3 okungundoqo ukufumana i-B2 eyaneleyo ngosuku olunye. Kangangokuba isibindi sethole sibonelela I-1,44 mg nge-100 grams yemveliso kunye nesibindi senkukhu 1,78 mg nge-100 grams yemveliso.
Njengoko sithetha, izintso zenkomo nazo ziyindlela efanelekileyo, kwaye inkukhu ekhululekile kunye nenyama ye-turkey nayo iyindlela efanelekileyo, kodwa isibindi siphumelela ngokugqithiswa komhlaba ngaphandle kwamathandabuzo. Ukusondela kwethu kwimveliso yasekuqaleni, kungcono, kodwa masixelele ukuba i-pâtés yesibindi nayo inomlinganiselo omhle we-b2, idlula i-0,85 mg nge-100 grams yemveliso.
I-trout, i-mackerel kunye ne-salmon
Intlanzi inesalathiso sesondlo esiphezulu kakhulu kwaye phakathi kwazo zonke ezi zondlo sineentlanzi ezinamafutha, phakathi kwazo sigxininisa i-salmon, i-mackerel, i-trout kunye ne-anchovies njengemithombo ephambili ye-riboflavin.
Ukubaluleka kweentlanzi kukuba kufuneka ibe semgangathweni kwaye uyipheke kakuhle ukuphepha izifo, ngoko sincoma ukuba uthenge intlanzi enkonkxiweyo okanye uyithenge entsha kwaye uyidle kwangaloo mini ukuphepha ukwaphula ikhonkco elibandayo kakhulu.
Ubisi kunye namaqanda
Oku kutya kunjalo ukukhululeka kancinci kwi-B2, kodwa nangona kunjalo ziyimfuneko ekutyeni kwansuku zonke. Ngokomzekelo, ezinye iitshizi, ezifana netshizi yebhokhwe, zihlala zine-1,19 mg ye-B2 nge-100 grams yemveliso, i-feta cheese isondele kwi-0,9 mg, i-Roquefort cheese isondele ku-0,6 mg, i-cheese Brie 0,52 mg kunye ne-cammbert yesonka iphantse i-0,5 mg I-100 grams yemveliso.
Ngakolunye uhlangothi, kukho amaqanda ukuba i-yolk inika i-0,53 mg nge-100 grams kunye ne-white 0,44 mg nge-100 grams. Ngamafutshane, ukutya amaqanda kukwabonelela nge-B2 kwaye ukuba siyongeza kwiimveliso zobisi kunye nokunye ukutya kuluhlu, sifumana inani elikhulu le-riboflavin.
Imifuno eluhlaza eluhlaza
Yonke imifuno igqwesileyo ngalo naliphi na ixesha lemini, kuba i-omelet enespinatshi kusasa kunye netumato esikiweyo sisidlo sakusasa esiya kusinceda sijongane neemviwo, usuku lomsebenzi, uxinzelelo, okanye ukuya kudlala imidlalo.
Eyona nto ingcono yimifuno amagqabi aluhlaza bumnyama, Ezo zizinto ezinobuninzi be-B2 ngaphakathi, ezifana, umzekelo, isipinashi, i-broccoli, i-chard, okanye i-asparagus eluhlaza. Kodwa nangona kunjalo abafikeleli kumanqanaba esiwachazile kukutya okudlulileyo, nangona besebenza njengezinto ezifanelekileyo zokufezekisa imihla ngemihla.
Kukho ezinye imifuno ezifana neetamatato ezibonelela nge-0,38 mg, i-peas kunye ne-0,15 mg, kunye ne-chickpeas kunye nama-mushroom asinika i-0,40 mg nge-100 grams.
Amandongomane nembewu
Ngubani ongawathandiyo amandongomane? Okanye, kunoko, i-nut creams yendalo ... Ewe, ezo zidlo zikwakolu luhlu kuba zinexabiso elifanelekileyo le-B2.
Ngokomzekelo, iialmonds Banikezela nge-1,138 mg nge-100 gramsInto embi kukuba asinakutya kakhulu okanye siya kuba neziphumo ezibi ezifana nesifo sohudo. Iipistachios zibonelela nge-1% ye-riboflavin nge-100 grams, kwaye sibuyela kwinto enye, asikwazi ukutya ezininzi ngexesha elinye.
Ngokumalunga nama-creams, ibhotela ye-almond kukutya okucebile kakhulu kwi-B2 kuba inika i-0,34 mg nge-100 grams.
Imbewu ye-sunflower, oko kukuthi, imibhobho, isinika i-0,35 mg nge-100 grams kunye ne-buckwheat inikeza i-0,43 mg nge-100 grams. I-Soy inikeza i-0,87 mg nge-100 grams yemveliso, kodwa sinokuyidla ngobisi, i-dehydrated, iguqulwe ibe yi-tempeh, i-edamame, njl.