I-Vitamin B2, ebizwa nangokuthi i-riboflavin, ikhona ekudleni okuningi futhi maningi amathuba okuthi sidle okuningi kwakho nsuku zonke, kodwa asazi ukuthi kusinikeza uvithamini B2. Le vithamini ibaluleke kakhulu ikakhulukazi enhliziyweni, amasosha omzimba nokudalwa kwezicubu.
Sivame ukuyofuna amavithamini athile futhi kungenzeka kakhulu ukuthi sicabange ngamanye amavithamini afana no-A, C, D, E, K njengesibonelo kune-B2. Futhi ngisho nangaphakathi kweqembu B kukhona abanye abaziwa kangcono kune-riboflavin, njenge-B12 noma i-B9, okuyi-folic acid edumile.
Uma sikhuluma iqiniso, uma sidla ukudla okunomsoco futhi okuhlukahlukene, akufanele sibe nezinkinga ngamavithamini namaminerali, ngoba sizokondleka ngokuphelele, ikakhulukazi uma sidla imifino, izithelo, okusanhlamvu, imbewu nokusanhlamvu ngobuningi, sishiya. inyama eceleni kanye nokudla okunamafutha, ukudla okugayiwe kakhulu, amaswidi asezimbonini, iziphuzo ezinoshukela, njll.
Kungani i-riboflavin ibaluleke kangaka?
I-Vitamin B2 ibaluleke ngempela futhi lokho kungenxa yemisebenzi eyenzayo emzimbeni wethu. I-B2 ithanda ukwakheka kwamasosha omzimba namangqamuzana egazi abomvu, igcina izicubu ze-mucosa kanye nezicubu ze-epithelial, ikakhulukazi i-cornea, ibandakanyeka ekukhiqizeni amandla ezinqubo zezinto eziphilayo, isandulela sama-enzyme abalulekile afana ne-FMN (inqubo yokugaya) kanye ne-FAD ( inqubo yokuphefumula).
Un Ukushoda kwe-B2 Idala izinkinga zesikhumba, izilonda ekhoneni lomlomo (izilonda ezibandayo), ukuqothuka kwezinwele, ukuphathwa yikhanda, umphimbo obuhlungu, ukuphazamiseka kwesibindi, izinkinga zokuzala, i-anemia, ukushoda kwamangqamuzana egazi abomvu, ubuthakathaka, ukukhathala, njll.
Njengoba sibona, le vithamini "elula" ibalulekile, ngakho-ke akufanele siyishiye eceleni. Ngaphezu kwalokho, ukubaluleka kwevithamini kunikezwa, cishe njalo, ngenani lansuku zonke elidingekayo.
Isibonelo, amadoda amadala adinga i-1,6 mg ngosuku nabesifazane i-1,3 mg ngosuku, kuyilapho uma bekhulelwe inani likhuphukela ku-1,6 mg ngosuku futhi abesifazane abancelisayo 1,7 mg ye-B2 ngosuku.
Kubonakala kuyinani elincane, kodwa iqiniso liwukuthi ukudla okuqukethe le vithamini akufinyeleli ngisho namaphesenti angu-50 walokho okudingekayo usuku ngalunye, yingakho sigcizelela kakhulu ukudla okuhlukahlukene nokunokulinganisela.
Ukudla okuyinhloko okunothe ngovithamini B2
Sibonile ukuthi i-B2 ibaluleke kangakanani osukwini lwethu nosuku, ngakho-ke manje sekuyisikhathi sokwazi ukuthi singayifaka kanjani ngokuqaphela le vithamini ekudleni kwethu kwansuku zonke noma kwamasonto onke. Nakuba kungafanele futhi sikhathazeke, siyaphinda futhi ukuthi ukudla okuhlukahlukene kusinika ukufinyelela kuzo zonke izakhamzimba ezidingwa umzimba wethu nsuku zonke.
Isibindi senkukhu, izinso nenyama
Kukhona ukudla oku-3 okubalulekile ukuze uthole i-B2 eyanele ngosuku olulodwa. Kakhulu kangangokuthi isibindi sethole sinikeza 1,44 mg ngamagremu ayi-100 womkhiqizo futhi isibindi senkukhu 1,78 mg ngamagremu ayi-100 womkhiqizo.
Njengoba sisho, izinso zenyama yenkomo nazo ziyinketho enhle, futhi ngisho nenyama yenkukhu yamahhala ne-turkey nayo iyindlela enhle, kodwa isibindi siwina ngokudilika komhlaba ngaphandle kokungabaza. Uma sisondela kumkhiqizo wokuqala, kungcono, kodwa usazise ukuthi ama-pâté esibindi nawo anenani elihle le-b2, elidlula i-0,85 mg ngamagremu angu-100 omkhiqizo.
I-trout, i-mackerel ne-salmon
Izinhlanzi zinenkomba ephezulu kakhulu yokudla okunempilo futhi phakathi kwazo zonke lezi zakhi sinezinhlanzi ezinamafutha, phakathi kwazo sigqamisa i-salmon, i-mackerel, i-trout nama-anchovies njengemithombo eyinhloko ye-riboflavin.
Ukubaluleka kwenhlanzi ukuthi kufanele ibe sezingeni elihle futhi ipheke kahle ukuze igweme izifo, ngakho-ke sincoma ukuthi uthenge inhlanzi esemathinini noma uyithenge isanda kudla futhi uyidle ngalolo suku ukuze ugweme ukwephula iketanga elibandayo kakhulu.
Ubisi namaqanda
Lokhu kudla kukhona ukukhululeka kancane ku-B2, kodwa noma kunjalo ziyadingeka ekudleni kwansuku zonke. Isibonelo, ezinye izishizi, ezifana noshizi wembuzi, zivame ukuba no-1,19 mg we-B2 ngamagremu ayi-100 omkhiqizo, i-feta cheese isondele ku-0,9 mg, ushizi we-Roquefort usondele ku-0,6 mg, ushizi u-Brie 0,52 mg kanye noshizi we-cammbert cishe u-0,5 mg 100 amagremu womkhiqizo.
Ngakolunye uhlangothi, kukhona amaqanda ukuthi isikhuphasha inikeza 0,53 mg 100 amagremu kanye amhlophe 0,44 mg 100 amagremu. Ngamafuphi, ukudla amaqanda nakho kunikeza i-B2 futhi uma siyifaka emikhiqizweni yobisi nokunye ukudla ohlwini, sithola inani elikhulu le-riboflavin.
Imifino eluhlaza
Yonke imifino ihle kakhulu nganoma yisiphi isikhathi sosuku, ngoba i-omelet enesipinashi ekuseni kanye notamatisi osikiwe ukudla kwasekuseni okuzosisiza ukuthi sibhekane nezivivinyo, usuku lokusebenza, ingcindezi, noma ukuyodlala imidlalo.
Okungcono kakhulu yimifino amaqabunga aluhlaza okwesibhakabhaka, Lezi yizo ezinenani eliningi le-B2 ngaphakathi, njengesibonelo, isipinashi, i-broccoli, i-chard, noma i-asparagus eluhlaza. Kodwa noma kunjalo awafinyeleli emazingeni esiwashilo ekudleni kwangaphambilini, nakuba esebenza njengokuphelelisa okuhle kwansuku zonke.
Kuneminye imifino efana notamatisi ehlinzeka ngo-0,38 mg, uphizi nge-0,15 mg, kanye nama-chickpeas namakhowe asinika u-0,40 mg ngamagremu angu-100.
Amantongomane nembewu
Ubani ongawathandi amantongomane? Noma, kunalokho, okhilimu bamantongomane bemvelo... Hhayi-ke, lokho kudla nakho kukulolu hlu ngoba kunamanani ahloniphekile e-B2.
Ngokwesibonelo, ama-alimondi Banikeza i-1,138 mg ngamagremu ayi-100Okubi ukuthi asikwazi ukudla kakhulu noma singaba nemiphumela emibi efana nesifo sohudo. Ama-pistachios ahlinzeka nge-riboflavin engu-1% ngamagremu angu-100, futhi sibuyela entweni efanayo, asikwazi ukudla eziningi kangaka ngesikhathi esisodwa.
Ngokuphathelene nama-creams, ibhotela le-alimondi liwukudla okucebile kakhulu ku-B2 njengoba inikeza i-0,34 mg ngamagremu angu-100.
Imbewu ye-sunflower, okungukuthi, amapayipi, isinika i-0,35 mg ngamagremu angu-100 futhi i-buckwheat inikeza i-0,43 mg ngamagremu angu-100. I-Soy inikeza i-0,87 mg ngamagremu angu-100 omkhiqizo, kodwa singayidla obisini, iphelelwe amanzi, iguqulwe ibe yi-tempeh, i-edamame, njll.