Kodi Vitamini B2 ndi Chiyani, Muli Chiyani? Ubwino ndi Kusowa

zinanso zofunika amatchedwanso Vitamini B2Ndi vitamini yofunika yomwe imagwiranso ntchito ngati antioxidant m'thupi. Monga vitamini wosungunuka m'madzi, monga mavitamini onse a B, Vitamini B2 ziyenera kupezeka kudzera muzakudya zopatsa thanzi.

Mavitamini B onse amagwiritsidwa ntchito kupeza mphamvu kuchokera ku zakudya zomwe timadya. Amachita izi posintha zakudya zama carbohydrate, mafuta ndi mapuloteni kukhala mphamvu zogwiritsidwa ntchito ngati "ATP".

Chifukwa chake, kuti selo lililonse m'thupi lathu ligwire ntchito, Vitamini B2 ndikofunikira. Chifukwa Kuperewera kwa vitamini B2 kuchepa magazi, kutopa ndipo zingayambitse zovuta zingapo, kuphatikizapo kuchepetsa kagayidwe kake.

Kodi Riboflavin ndi chiyani?

Vitamini B2Maudindo m'thupi akuphatikizapo kukhala ndi thanzi la maselo a magazi, kuonjezera mphamvu, kuteteza kuwonongeka kwa ma free radicals, kuthandizira kukula, kusunga khungu ndi maso, ndi zina zambiri.

Vitamini B2, "vitamini B complexAmagwiritsidwa ntchito limodzi ndi mavitamini a B omwe amapanga Kulola mavitamini B ena, kuphatikizapo vitamini B6 ndi folic acid, kuti agwire ntchito yawo moyenera Vitamini B2 ayenera kukhalapo m'thupi mokwanira mokwanira.

Mavitamini onse a B ali ndi udindo pa ntchito zofunika, kuphatikizapo kuthandizira mitsempha, mtima, magazi, khungu ndi thanzi la maso; kuchepetsa kutupa ndikuthandizira ntchito ya mahomoni. Imodzi mwa ntchito zodziwika bwino za mavitamini a B ndikusunga bwino kagayidwe kachakudya komanso kagayidwe kachakudya.

Vitamini B2imagwira ntchito yofunikira pakukhudzidwa kwa enzymatic. Riboflavin ali ndi mitundu iwiri ya coenzymes: flavin mononucleotide ndi flavin adenine dinucleotide.

Kodi Ubwino wa Vitamini B2 Ndi Chiyani?

Amateteza mutu

Vitamini B2Ndi njira yotsimikiziridwa yochepetsera mutu wa migraine. zinanso zofunika supplementation ndi, makamaka, odziwika Kuperewera kwa vitamini B2 amachepetsa pafupipafupi migraine.

Imathandizira thanzi la maso

Maphunziro, kusowa kwa riboflavinZimasonyeza kuti sputum imawonjezera chiopsezo cha mavuto ena a maso, kuphatikizapo glaucoma. Glaucoma ndizomwe zimayambitsa kuwonongeka kwa masomphenya. 

Vitamini B2Zingathandize kupewa matenda a maso monga ng'ala, keratoconus, ndi glaucoma. Kafukufuku akuwonetsa kulumikizana pakati pa anthu omwe amamwa riboflavin wochulukirapo komanso chiwopsezo chochepa cha vuto la maso lomwe lingachitike akamakalamba.

Zingathandize kupewa ndi kuchiza magazi m'thupi

Kuchepa kwa magazi m’thupi kumayamba chifukwa cha zinthu zosiyanasiyana, monga kuchepa kwa maselo ofiira a m’magazi, kulephera kunyamula mpweya kupita m’magazi, ndiponso kutaya magazi. Vitamini B2 Zimakhudzidwa ndi ntchito zonsezi ndipo zimathandiza kupewa ndi kuchiza milandu ya kuchepa kwa magazi m'thupi.

Kwa steroid hormone synthesis ndi kupanga maselo ofiira a magazi Vitamini B2 ndikofunikira. Zimathandizanso kunyamula mpweya kupita ku maselo.

chakudya chokwanira Vitamini B2 Ngati sichitengedwa, chiopsezo chokhala ndi kuchepa kwa magazi m'thupi ndi sickle cell anemia chimawonjezeka kwambiri.

Vitamini B2 Kuchepa kwa magazi m'magazi kumayenderana ndi mikhalidwe yonse iwiriyi, yomwe imaphatikizapo kusagwiritsa ntchito mpweya wokwanira komanso mavuto akupanga maselo ofiira a magazi. Izi zingayambitse kutopa, kupuma movutikira, kulephera kuchita masewera olimbitsa thupi, ndi zina zambiri.

Amapereka mphamvu

zinanso zofunikandi gawo lofunikira la mphamvu ya mitochondrial. Vitamini B2Amagwiritsidwa ntchito ndi thupi kuti azigwiritsa ntchito zakudya zopatsa mphamvu komanso kuti ubongo ukhale wabwino, mitsempha, kugaya chakudya ndi mahomoni. 

Chifukwa chake Vitamini B2Ndikofunikira kuti thupi likule komanso kukonzanso thupi. Zokwanira zinanso zofunika popanda ma level, Kuperewera kwa vitamini B2 Mamolekyu omwe ali muzakudya zamafuta, mafuta ndi mapuloteni sangathe kugayidwa bwino ndikugwiritsidwa ntchito ngati "mafuta" omwe amapangitsa kuti thupi lizigwira ntchito.

"mafuta" amtundu uwu amatchedwa ATP (kapena adenosine triphosphate), nthawi zambiri amatchedwa "ndalama ya moyo." Udindo waukulu wa mitochondria ndi kupanga ATP.

Kuphwanya mapuloteni kukhala ma amino acid, mafuta ndi ma carbohydrate mu mawonekedwe a glucose Vitamini B2 ntchito. Izi zimathandiza kuti zisinthe kukhala zogwiritsidwa ntchito, mphamvu za thupi zomwe zimathandiza kusunga metabolism.

zinanso zofunika m'pofunikanso kulamulira bwino chithokomiro ntchito ndi adrenal ntchito. Kuperewera kwa vitamini B2akhoza kuonjezera mwayi wa matenda a chithokomiro.

Zimathandizanso kukhazika mtima pansi dongosolo lamanjenje, kuthana ndi kupsinjika kwanthawi yayitali, ndikuwongolera mahomoni omwe amawongolera chilakolako, mphamvu, malingaliro, kutentha ndi zina zambiri.

Ili ndi antioxidant katundu ndipo imateteza thupi ku khansa.

Kafukufuku waposachedwapa watero Vitamini B2 anapeza kuti kudya khansa kumagwirizanitsidwa ndi mitundu ina ya khansa yofala kwambiri, kuphatikizapo khansa ya m'matumbo ndi khansa ya m'mawere.

Vitamini B2Imapindulitsa chitetezo chamthupi chifukwa imagwira ntchito ngati antioxidant, kuwongolera kukhalapo kwa ma free radicals owopsa m'thupi. 

Vitamini B2amagwira ntchito ngati mkangaziwisi waulere komanso amachotsa poizoni m'chiwindi glutathione Ndikofunikira kupanga antioxidant yotchedwa antioxidant.

Ma free radicals ndi zaka za thupi. Zikapanda kuwongolera, zimatha kuyambitsa matenda osiyanasiyana. Vitamini B2, Zimagwira ntchito yodzitetezera ku matenda mwa kupanga mzere wathanzi mkati mwa kugaya chakudya, momwe chitetezo cha mthupi chimasungidwa. 

zinanso zofunikaPamodzi ndi mavitamini B ena, adagwirizanitsidwa m'maphunziro oyambirira kuti ateteze mitundu ina ya khansa, kuphatikizapo khansa ya m'mimba, khansa ya m'mimba, khansa ya chiberekero, khansa ya m'mawere, ndi kansa ya prostate. 

zinanso zofunikaNgakhale kuti kafukufuku wochulukirapo akufunika kuti adziwe ntchito yeniyeni ya kupewa khansa, ofufuza alipo Vitamini B2Amakhulupirira kuti zimagwira ntchito kuchepetsa zotsatira za kupsinjika kwa okosijeni komwe kumayambitsidwa ndi ma carcinogens omwe amapanga khansa komanso ma free radicals.

Zingathandize kupewa matenda a minyewa

umboni waposachedwa, Vitamini B2Zasonyezedwa kuti zingakhale ndi zotsatira za neuroprotective, zomwe zimapereka chitetezo ku matenda ena a ubongo monga Parkinson's disease, migraine ndi multiple sclerosis. 

Ofufuza, Vitamini B2Amakhulupirira kuti kuperewera kwa neurologic kumathandizira njira zina zomwe zimaganiziridwa kuti zasokonekera.

Mwachitsanzo, Vitamini B2 Imakhala ngati antioxidant ndipo imathandizira kupanga myelin, ntchito ya mitochondrial ndi metabolism yachitsulo.

Imathandiza kuyamwa mchere

Thupi limafunikira mavitamini ndi mchere kuti likhalebe ndi ntchito zake ndikukula. Mchere ndi mavitamini ndizofunikira pakukula bwino komanso kukonza njira.

Mapangidwe a thupi amafuna kumwa mchere wokwanira. Dongosolo lamanjenje limagwiranso ntchito mothandizidwa ndi mchere wina.

Vitamini B2ndi amene ali ndi udindo kwa makonzedwe olondola a zakudya zonse m'thupi.

Izi zimaphatikizapo kufunikira kofunikira pakukula kwachitsulo, kupatsidwa folic acid, mavitamini B1, B3, ndi B6. Vitamini B2Imasunga thupi lodzaza ndi michere yofunika komanso yogwira ntchito.

Ubwino wa Vitamini B2 Pakhungu

Vitamini B2, khungu wathanzi ndi tsitsi kolajeni imagwira ntchito posamalira Collagen ndiyofunikira kuti khungu likhale lachinyamata komanso kuteteza mizere yabwino ndi makwinya. Kuperewera kwa vitamini B2 imathandizira kukalamba. 

Kafukufuku wina Vitamini B2Imanena kuti imatha kuchepetsa nthawi yofunikira pakuchiritsa mabala, kuchiritsa kutupa kwakhungu ndi milomo yosweka, ndikuthandizira kuchedwetsa kukalamba mwachilengedwe.

Kuperewera kwa Vitamini B2 Zizindikiro ndi Zoyambitsa

Malinga ndi USDA, m'mayiko otukuka akumadzulo Kuperewera kwa vitamini B2 sizofala kwambiri. 

Akulimbikitsidwa tsiku lililonse kwa amuna ndi akazi akuluakulu Kuchuluka kwa vitamini B2 (RDA) ndi 1.3 mg / tsiku, pamene ana ndi makanda amafunikira zochepa, monga 1.1 mg / tsiku.

Wodziwika Kuperewera kwa vitamini B2Kwa iwo omwe akudwala - kapena chifukwa cha kuchepa kwa magazi m'thupi, mutu waching'alang'ala, vuto la maso, kusagwira bwino ntchito kwa chithokomiro, ndi zina - titha kuchita zambiri kuti tithandizire kukonza zomwe zayambitsa. Vitamini B2Ikusowa chiyani?

Vitamini B2zizindikiro za kuperewera Icho chiri motere:

- Kuperewera kwa magazi m'thupi

- Kutopa

- Kuwonongeka kwa mitsempha

- pang'onopang'ono metabolism

- Zilonda mkamwa kapena milomo kapena ming'alu

- Kutupa pakhungu komanso kusokonezeka kwapakhungu, makamaka m'mphuno ndi kumaso

- Kutupa mkamwa ndi lilime

- Kupweteka kwapakhosi

- Kutupa kwa mucous nembanemba

Kusintha kwa malingaliro, monga kuchuluka kwa nkhawa komanso kupsinjika maganizo

B2 Vitamin Excess ndi chiyani?

B2 kuchuluka kwa vitamini Ndi vuto losowa kwambiri. Ngakhale malire apamwamba a kudya tsiku ndi tsiku atsimikiziridwa ndi mavitamini ena ambiri, B2 mavitamini Malire awa sanatsimikizidwe

 

Kodi Zizindikiro za Vitamini B2 Wowonjezera Ndi Chiyani?

Zambiri Vitamini B2 zingayambitse mavuto ena. Malingana ndi zochitika zina zomwe sizikudziwika bwino komanso maphunziro ena a zinyama, B2 kuchuluka kwa vitaminiEna mwa mavuto omwe angayambitse ndi awa:

-Kulumikizana ndi kuwala B2 mavitaminikuwonongeka kwa maselo

- Kuwonongeka kwa ma cell a retinal m'maso

- Kuwonongeka kwakukulu kwa khungu ndi kuwala kwa ultraviolet kuchokera kudzuwa

- Kuwonongeka kwa chiwindi

- Kuwonongeka kwa minofu yolumikizana

Komanso, kuchuluka kwa B2 zowonjezera mavitaminiZadziwika kuti zimatha kuyambitsa zotsatira zoyipa monga kuyabwa, dzanzi m'zigawo zina zathupi komanso mtundu walalanje wamkodzo.

B2 Nchiyani Chimachititsa Mavitamini Ochuluka?

kuchokera ku chakudya chokha B2 mavitamini palibe redundancy ikuchitika. Chiwopsezo chokhacho B2 mavitamini kugwiritsa ntchito zowonjezera zowonjezera. Mankhwala osokoneza bongo kapena kugwiritsa ntchito nthawi yayitali B2 kuchuluka kwa vitamini zitha kupangitsa.

Kudya kwanthawi yayitali kuposa mamiligalamu 10 patsiku (kwa chaka chimodzi) B2 mavitaminikungabweretse ku redundancy. amatengedwa mu kuchuluka kwa 100 mg kapena kupitilira apo patsiku B2 mavitamini Zingayambitsenso kuchulukirachulukira pakanthawi kochepa.

B2 Chithandizo cha Mavitamini Owonjezera

choyamba B2 zowonjezera mavitamini ayenera kumasulidwa mwamsanga. Zambiri B2 mavitamini Adzayamba kutulutsidwa ndi mkodzo. Pofuna kufulumizitsa njirayi, madzi ambiri amayenera kudyedwa. Ngati munthuyo ali ndi matenda a impso kapena chiwindi, ayenera kulandira chithandizo mwamsanga.

Ndi zakudya ziti zomwe zili ndi vitamini B2?

Ngakhale kuti amapezeka makamaka muzakudya za nyama ndi mkaka, Vitamini B2 Pali zambiri zomwe mungasankhe Vitamini B2 amapezeka muzakudya zamasamba, monga nyemba, ndiwo zamasamba, mtedza, ndi mbewu.

Zakudya zomwe zili ndi vitamini B2 Icho chiri motere:

- Nyama ndi nyama zam'mimba

- Zakudya zina za mkaka, makamaka tchizi

- Dzira

- Zakudya zina, makamaka masamba obiriwira

- Nyemba ndi nyemba

– Mtedza ndi njere zina

amapezeka muzakudya zina Vitamini B2 ndalama ndi:

Chiwindi cha Ng'ombe -  85 magalamu: 3 milligrams (168 peresenti DV)

Yogurt Yachilengedwe - 1 chikho: 0,6 milligrams (34 peresenti DV)

mkaka -  1 chikho: 0,4 milligrams (26 peresenti DV)

sipinachi -  1 chikho, chophika: 0,4 milligrams (25 peresenti DV)

Amondi -  28 magalamu: 0.3 milligrams (17 peresenti DV)

Dzuwa Zouma Tomato -  1 chikho: 0,3 milligrams (16 peresenti DV)

Dzira -  1 yaikulu: 0,2 milligrams (14 peresenti DV)

Feta tchizi -  28 magalamu: 0,2 milligrams (14 peresenti DV)

Nyama ya mwanawankhosa -  85 magalamu: 0.2 milligrams (13 peresenti DV)

Kinoya -  1 chikho chophika: 0,2 milligrams (12 peresenti DV)

Lentilo -  1 chikho chophika: 0,1 milligrams (9 peresenti DV)

bowa -  1/2 chikho: 0,1 milligram (8 peresenti DV)

Tahini -  Supuni 2: 0.1 milligram (8 peresenti DV)

Salmoni Yogwidwa ndi Wild -  85 magalamu: 0.1 milligrams (7 peresenti DV)

Impso Nyemba -  1 chikho chophika: 0.1 milligrams (6 peresenti DV)

Vitamini B2 Zofunikira zatsiku ndi tsiku ndi Zowonjezera

Malinga ndi USDA, tsiku likulimbikitsidwa Vitamini B2 Ndalama zake ndi izi:

Ana:

Miyezi 0-6: 0,3 mg / tsiku

Miyezi 7-12: 0.4 mg / tsiku

Ana:

1-3 zaka: 0,5 mg / tsiku

4-8 zaka: 0.6 mg / tsiku

9-13 zaka: 0,9 mg / tsiku

Achinyamata ndi akuluakulu:

Amuna azaka 14 kapena kuposerapo: 1.3 mg/tsiku

Akazi 14-18 zaka: 1 mg/tsiku

Azimayi azaka 19 ndi kupitilira apo: 1.1 mg/tsiku

Maphunziro ndi chakudya Vitamini B2 Zawonetsedwa kuti kudya vitamini A kumawonjezera kuyamwa kwa vitamini. Izi ndi zoona kwa mavitamini ambiri ndi mchere. Ndi bwino kutengeka ndi thupi ndi chakudya.

Vitamini B6 ndi kuyambitsa kupatsidwa folic acid Vitamini B2 Chofunika. Kuperewera kwa vitamini B2 Kuonjezerapo kungakhale kofunikira pochiza anthu omwe ali ndi matenda a shuga komanso kusintha zizindikiro zomwe amakumana nazo.

Kodi Zotsatira Zake za Vitamini B2 Ndi Chiyani?

Vitamini B2Sizikudziwika kuti pali zoopsa zambiri zokhudzana ndi kumwa mopitirira muyeso Izi ndichifukwa, Vitamini B2Ndi vitamini yosungunuka m'madzi. Thupi limatha kutulutsa mavitamini aliwonse omwe safunikira ndipo amapezeka m'thupi mkati mwa maola angapo.

Multivitamin kapena Vitamini B2 Ngati mutenga chowonjezera chilichonse chokhala ndi Izi ndi zachilendo kwathunthu. Izi zimachitika mwachindunji Vitamini B2imachokera ku. 

Mtundu wachikasu mumkodzo umasonyeza kuti thupi limayamwa ndikugwiritsa ntchito vitamini, kuchotsa bwino kupitirira kosafunikira.

Komabe, kafukufuku wasonyeza kuti kumwa mankhwala ena Vitamini B2 akuwonetsa kuti zitha kukhudza kuchuluka kwa kuyamwa ndipo zitha kuyambitsa zotsatira zoyipa.

Ngakhale kuti kugwirizana kumeneku kumadziwika kuti ndi kochepa chabe, funsani dokotala ngati mukumwa mankhwala awa:

Anticholinergic mankhwala - Izi zimatha kukhudza m'mimba ndi matumbo ndipo zimatengera thupi. zinanso zofunika akhoza kuonjezera ndalama.

Mankhwala ovutika maganizo (tricyclic antidepressants) - thupi lawo zinanso zofunika zotheka kuchepetsa kuchuluka kwa

Phenobarbital (Luminal) - Phenobarbital, zinanso zofunikaIkhoza kuonjezera kuchuluka kwa kuwonongeka kwa thupi.

Chifukwa;

Vitamini B2Ndi vitamini yofunika kwambiri yosungunuka m'madzi yomwe imagwira ntchito m'madera ambiri a thanzi, makamaka kupanga mphamvu, thanzi la ubongo, kagayidwe kachitsulo komanso chitetezo cha mthupi.

Vitamini B2 imathandiza Izi zikuphatikizapo kusintha kwa thanzi la mtima, mpumulo ku zizindikiro za mutu waching'alang'ala, kuteteza maso ndi matenda a mitsempha, tsitsi ndi khungu labwino, ndi chitetezo ku mitundu ina ya khansa.

Zakudya zomwe zili ndi vitamini B2Zina mwa izo ndi nyama, nsomba, mkaka ndi nyemba. zinanso zofunika Amapezekanso mu mtedza, mbewu, ndi masamba.

M’maiko otukuka Kuperewera kwa vitamini B2 Sichichitika kawirikawiri chifukwa amapezeka muzakudya zambiri monga nyama, mkaka, mazira, nsomba, nyemba ndi ndiwo zamasamba. Vitamini B2 amapezeka. 

Zowonjezera ziliponso, ngakhale ndikwabwino kukwaniritsa zosowa ndi magwero a chakudya. Vitamini B2 Nthawi zambiri amapezeka mu multivitamins ndi B-complex capsules, zomwe zimapangitsa kuti zikhale zosavuta kukwaniritsa zosowa za tsiku ndi tsiku.