Iyini i-Vitamin B2, Yini Ekuyo? Izinzuzo kanye Nokuntula

riboflavin ebizwa futhi I-Vitamin B2Kuyivithamini ebalulekile esebenza njenge-antioxidant emzimbeni. Njengoba iyivithamini encibilika emanzini, njengawo wonke amavithamini B, I-Vitamin B2 kumele kutholwe ngokudla okunempilo.

Wonke amavithamini B asetshenziselwa ukuthola amandla ekudleni esikudlayo. Lokhu bakwenza ngokuguqula izakhamzimba kuma-carbohydrates, amafutha kanye namaprotheni zibe amandla asebenzisekayo ngendlela ye-"ATP".

Ngakho-ke, ukuze wonke amangqamuzana asemzimbeni wethu asebenze, I-Vitamin B2 kuyadingeka. Ngoba Ukushoda kwe-Vitamin B2 i-anemia, ukukhathala futhi ingabangela inani lemiphumela emibi kakhulu, kuhlanganise nokunciphisa umzimba.

Iyini i-Riboflavin?

I-Vitamin B2Izindima emzimbeni zihlanganisa ukugcina amangqamuzana egazi enempilo, ukwandisa amazinga amandla, ukuvimbela ukulimala kwama-radical mahhala, ukufaka isandla ekukhuleni, ukugcina isikhumba nempilo yeso, nokunye okuningi.

I-Vitamin B2, "i-vitamin B complexIsetshenziswa kanye namanye amavithamini B akha amavithamini Ukuvumela amanye amavithamini B, okuhlanganisa uvithamini B6 kanye ne-folic acid, enze umsebenzi wawo ngendlela efanele I-Vitamin B2 kumele kube khona emzimbeni ngamanani aphezulu ngokwanele.

Wonke amavithamini B anesibopho semisebenzi ebalulekile, okuhlanganisa ukufaka isandla emithanjeni, inhliziyo, igazi, isikhumba kanye nempilo yamehlo; ukunciphisa ukuvuvukala nokusekela umsebenzi we-hormonal. Enye yezindima ezaziwa kakhulu zamavithamini B ukugcina i-metabolism enempilo kanye nesistimu yokugaya ukudla.

I-Vitamin B2idlala indima ebalulekile ekuphenduleni kwe-enzymatic. I-Riboflavin inezinhlobo ezimbili zama-coenzymes: i-flavin mononucleotide ne-flavin adenine dinucleotide.

Yiziphi Izinzuzo ze-Vitamin B2?

Ivimbela ikhanda

I-Vitamin B2Kuyindlela efakazelwe yokudambisa ikhanda le-migraine. riboflavin ukwengezwa, ikakhulukazi, okwaziwayo Ukushoda kwe-Vitamin B2 kunciphisa imvamisa ye-migraine.

Isekela impilo yamehlo

Izifundo, ukuntuleka kwe-riboflavinKubonisa ukuthi isikhwehlela sandisa ingozi yezinkinga ezithile zamehlo, kuhlanganise ne-glaucoma. I-glaucoma iyimbangela ehamba phambili yokulahlekelwa umbono. 

I-Vitamin B2Kungasiza ekuvimbeleni ukuphazamiseka kwamehlo okufana nolwelwesi lwamehlo, i-keratoconus, ne-glaucoma. Ucwaningo lukhombisa ukuhlobana phakathi kwabantu abadla i-riboflavin eningi kanye nengozi encishisiwe yokuphazamiseka kwamehlo okungenzeka njengoba bekhula.

Kungasiza ukuvimbela nokwelapha i-anemia

I-anemia ibangelwa izici ezihlukahlukene, njengokuncipha kokukhiqizwa kwamangqamuzana abomvu, ukungakwazi ukuhambisa umoya-mpilo egazini nokulahlekelwa igazi. I-Vitamin B2 Ibandakanyeka kuyo yonke le misebenzi futhi isiza ukuvimbela nokwelapha izimo ze-anemia.

Ukuze kuhlanganiswe ama-hormone e-steroid kanye nokukhiqizwa kwamangqamuzana egazi abomvu I-Vitamin B2 kuyadingeka. Kuyasiza futhi ukuthutha umoya-mpilo kumaseli.

ukudla okwanele I-Vitamin B2 Uma ingathathwa, ingozi yokuthola i-anemia kanye ne-sickle cell anemia iyanda nakakhulu.

I-Vitamin B2 amazinga aphansi egazi ahlotshaniswa nazo zombili lezi zimo, ezihlanganisa ukungawusebenzisi kahle umoya-mpilo kanye nezinkinga ngokukhiqizwa kwamangqamuzana abomvu egazi. Lezi zimo zingadala ukukhathala, ukuphelelwa umoya, ukungakwazi ukuzivocavoca nokunye.

Inikeza amandla

riboflaviniyingxenye ebalulekile yamandla e-mitochondrial. I-Vitamin B2Isetshenziswa ngumzimba ukuze kugaywe izakhamzimba ukuze kutholakale amandla kanye nokugcina ubuchopho obufanele, izinzwa, ukugaya kanye nokusebenza kwamahomoni. 

Ngakho-ke I-Vitamin B2Ibalulekile ekukhuleni nasekulungiseni umzimba. Kwanele riboflavin ngaphandle kwamazinga, Ukushoda kwe-Vitamin B2 ama-molecule kuma-carbohydrates, amafutha kanye nokudla okunamaprotheni awakwazi ukugayeka kahle futhi asetshenziswe “njengamafutha” agcina umzimba usebenza.

Lolu hlobo "lwamafutha" omzimba lubizwa nge-ATP (noma i-adenosine triphosphate), ngokuvamile ebizwa ngokuthi "imali yokuphila." Indima eyinhloko ye-mitochondria ukukhiqizwa kwe-ATP.

Ukudiliza amaprotheni abe ama-amino acid, amafutha kanye nama-carbohydrate ngendlela yeglucose I-Vitamin B2 esetshenzisiwe. Lokhu kusiza ukuyiguqula ibe amandla asebenzisekayo, omzimba asiza ukugcina i-metabolism.

riboflavin kuyadingeka futhi ukulawula umsebenzi ofanele wegilo kanye nokusebenza kwezindlala ze-adrenal. Ukushoda kwe-Vitamin B2kungase kwandise amathuba okuba nesifo se-thyroid.

Kuyasiza futhi ekudambiseni isimiso sezinzwa, ukulwa nokucindezeleka okungapheli, nokulawula amahomoni alawula ukudla, amandla, imizwa, izinga lokushisa nokunye.

Ine-antioxidant futhi ivikela umzimba kumdlavuza.

Ucwaningo lwakamuva luye I-Vitamin B2 ithole ukuthi ukudla umdlavuza kuhlotshaniswa ngokuphambene nezinye zezinhlobo ezivame kakhulu zomdlavuza, okuhlanganisa umdlavuza wamathumbu kanye nomdlavuza webele.

I-Vitamin B2Isiza amasosha omzimba ngoba isebenza njenge-antioxidant, ilawula ukuba khona kwama-radicals mahhala ayingozi emzimbeni. 

I-Vitamin B2isebenza njenge-free radical scavenger futhi iphinde ikhiphe ubuthi esibindini i-glutathione Kuyadingeka ukukhiqizwa kwe-antioxidant ebizwa ngokuthi i-antioxidant.

Ama-radicals wamahhala iminyaka yomzimba. Uma zihamba ngokungalawuleki, zingabangela ukuthuthukiswa kwezifo ezihlukahlukene. Vitamin B2, Idlala indima ekuzivikeleni ezifweni ngokwakha ulwelwesi olunempilo emgudwini wokugaya ukudla, lapho kugcinwa khona amasosha omzimba. 

riboflavinKanye namanye amavithamini B, iye yahlotshaniswa nezifundo zokuqala ukusiza ukuvimbela izinhlobo ezithile zomdlavuza, okuhlanganisa umdlavuza we-colorectal, umdlavuza womminzo, umdlavuza womlomo wesibeletho, umdlavuza webele, nomdlavuza we-prostate. 

riboflavinNakuba ucwaningo olwengeziwe ludingeka ukuze wazi indima eqondile yokuvimbela umdlavuza, abacwaningi okwamanje I-Vitamin B2Bakholelwa ukuthi kusebenza ukunciphisa imiphumela yengcindezi ye-oxidative ebangelwa ama-carcinogens akhiqiza umdlavuza nama-radicals mahhala.

Kungasiza ukuvimbela izifo zezinzwa

ubufakazi bakamuva, I-Vitamin B2Kuye kwaboniswa ukuthi ingase ibe nomphumela we-neuroprotective, inikeze isivikelo kwezinye izifo zemizwa ezifana nesifo sika-Parkinson, i-migraine kanye ne-multiple sclerosis. 

Abacwaningi, I-Vitamin B2Ukholelwa ukuthi ukushoda kwe-neurologic kunendima ezindleleni ezithile okucatshangwa ukuthi ziphazamisekile.

Ngokwesibonelo, I-Vitamin B2 Isebenza njenge-antioxidant futhi isiza ekwakhekeni kwe-myelin, umsebenzi we-mitochondrial kanye ne-iron metabolism.

Isiza ukumunca amaminerali

Umzimba udinga amavithamini namaminerali ukuze ugcine imisebenzi yawo futhi uthuthuke. Amaminerali namavithamini adingekayo ekukhuleni okujwayelekile kanye nezinqubo zokulungisa.

Ukwakheka komzimba kudinga ukusetshenziswa kwenani elanele lamaminerali. Isimiso sezinzwa sisebenza ngosizo lwamanye amaminerali.

I-Vitamin B2unomthwalo wemfanelo wokumuncwa okulungile kwazo zonke izakhamzimba emzimbeni.

Lokhu kuhlanganisa ukubaluleka okubalulekile ekuthuthukiseni i-iron, i-folic acid, amavithamini B1, B3, no-B6. I-Vitamin B2Igcina umzimba ugcwele izakhamzimba ezibalulekile futhi usebenza.

Izinzuzo ze-Vitamin B2 Esikhumbeni

Vitamin B2, isikhumba esinempilo nezinwele i-collagen idlala indima ekugcineni I-Collagen iyadingeka ukuze kulondolozwe isakhiwo sobusha sesikhumba nokuvimbela imigqa emihle nemibimbi. Ukushoda kwe-Vitamin B2 kusheshisa inqubo yokuguga. 

Olunye ucwaningo I-Vitamin B2Ithi inganciphisa isikhathi esidingekayo sokuphulukiswa kwesilonda, iphulukise ukuvuvukala kwesikhumba nezindebe eziphukile, futhi isize ukubambezela ukuguga ngokwemvelo.

Ukuntuleka kwe-Vitamin B2 Izimpawu Nezimbangela

Ngokusho kwe-USDA, emazweni asentshonalanga athuthukile Ukushoda kwe-Vitamin B2 akuvamile kakhulu. 

Kunconywe nsuku zonke kwabesilisa nabesifazane abadala Inani le-vitamin B2 (RDA) ingu-1.3 mg/ngosuku, kuyilapho izingane nezinsana zidinga kancane, njengo-1.1 mg/ngosuku.

Kwaziwa Ukushoda kwe-Vitamin B2Kulabo abahlushwa - noma ngenxa ye-anemia, ikhanda elibuhlungu, ukuphazamiseka kwamehlo, ukungasebenzi kahle kwegilo, nezinye izimo - singenza okwengeziwe ukusiza ukulungisa izinkinga eziwumsuka. I-Vitamin B2Idingani?

I-Vitamin B2izimpawu zokuntula Kuyinto kanje:

- I-anemia

- Ukukhathala

– Ukulimala kwemizwa

- slow metabolism

– Izilonda emlonyeni noma ezindebeni noma imifantu

– Ukuvuvukala kwesikhumba kanye nokuphazamiseka kwesikhumba, ikakhulukazi emakhaleni nasebusweni

– Ukuvuvuka komlomo nolimi

- Umphimbo obuhlungu

- Ukuvuvukala kolwelwesi lwamafinyila

Ukushintsha kwemizwa, njengokwanda kokukhathazeka kanye nezimpawu zokucindezeleka

B2 Kuyini I-Vitamin Excess?

B2 ukweqisa kwe-vitamin Kuyinkinga engavamile kakhulu. Nakuba umkhawulo ophezulu wokudla kwansuku zonke unqunywe kwamanye amavithamini amaningi, B2 ivithamini Lo mkhawulo awukanqunywa

 

Yiziphi Izimpawu Zokweqisa kwe-Vitamin B2?

Okuningi I-Vitamin B2 kungabangela izinkinga ezithile. Ngokwamanye amacala abikiwe angajwayelekile kanye nezinye izifundo zezilwane, B2 ukweqisa kwe-vitaminEzinye zezinkinga ezingase zibangele yilezi:

- Ukuxhumana nokukhanya B2 ivithaminiukulimala kwamaseli

- Ukulimala kwamangqamuzana e-retinal esweni

- Ukulimala okwengeziwe kwesikhumba ngemisebe ye-ultraviolet evela elangeni

- Ukungasebenzi kahle kwesibindi

– Ukulimala kwezicubu ezixhumeneyo

Ngaphezu kwalokho, amanani amakhulu B2 izithako ze-vitaminKuye kwaphawulwa ukuthi kungabangela imiphumela engemihle njengokuluma, ukuba ndikindiki kwezinye izingxenye zomzimba kanye nombala osawolintshi womchamo.

B2 Yini Ebangela Ukweqisa Kwevithamini?

kusukela ekudleni kuphela B2 ivithamini akukho ukuphindaphinda okwenzekayo. Okuwukuphela kwesici esiyingozi B2 ivithamini ukusetshenziswa ngokweqile kwezithasiselo. I-overdose noma ukusetshenziswa isikhathi eside B2 ukweqisa kwe-vitamin kungase kubangele.

Ukudla isikhathi eside okungaphezu kwama-milligram ayi-10 ngosuku (unyaka owodwa) B2 ivithaminikungaholela ekuphelelweni umsebenzi. kuthathwa ngamanani angu-100 mg noma ngaphezulu ngosuku B2 ivithamini Kungase futhi kuholele ekweqiseni ngesikhathi esifushane.

B2 Ukwelashwa Ngokweqile Kwe-Vitamin

lokuqala B2 izithako ze-vitamin kufanele ikhishwe ngokushesha. Okuningi B2 ivithamini Izoqala ikhishwe ngomchamo. Ukuze kusheshiswe le nqubo, amanzi amaningi kufanele adliwe. Uma umuntu enesifo sezinso noma sesibindi, kufanele selashwe ngokushesha ngangokunokwenzeka.

Yiziphi Ukudla Okune-Vitamin B2?

Nakuba ngokuyinhloko itholakala enyameni nasemikhiqizo yobisi, I-Vitamin B2 Kunezinketho eziningi ze I-Vitamin B2 ezitholakala ekudleni kwezitshalo, okuhlanganisa okusanhlamvu, imifino, amantongomane, nokusanhlamvu.

Ukudla okuqukethe i-vitamin B2 Kuyinto kanje:

– Inyama nenyama yesitho

– Eminye imikhiqizo yobisi, ikakhulukazi ushizi

- Iqanda

– Eminye imifino, ikakhulukazi eluhlaza

– Ubhontshisi kanye nemifino

– Amanye amantongomane kanye nembewu

etholakala kokunye ukudla I-Vitamin B2 inani lithi:

Isibindi Senkomo -  85 amagremu: 3 milligrams (168 amaphesenti DV)

Iyogathi Yemvelo - 1 inkomishi: 0,6 milligrams (34 amaphesenti DV)

ubisi -  1 inkomishi: 0,4 milligrams (26 amaphesenti DV)

Spinach -  1 inkomishi, iphekwe: 0,4 milligrams (25 amaphesenti DV)

Um-alimondi -  28 amagremu: 0.3 milligrams (17 amaphesenti DV)

Utamatisi Omisiwe Ilanga -  1 inkomishi: 0,3 milligrams (16 amaphesenti DV)

iqanda -  1 enkulu: 0,2 milligrams (14% DV)

I-Feta ushizi -  28 amagremu: 0,2 milligrams (14 amaphesenti DV)

Inyama yemvu -  85 amagremu: 0.2 milligrams (13% DV)

I-Quinoa -  1 inkomishi ephekiwe: 0,2 milligrams (12% DV)

I-Lentil -  1 inkomishi ephekiwe: 0,1 milligrams (9 amaphesenti DV)

amakhowe -  1/2 indebe: 0,1 milligram (8% DV)

ITahin -  2 wezipuni: 0.1 milligram (8% DV)

I-Salmon Ebanjwe Endle -  85 amagremu: 0.1 milligrams (7 amaphesenti DV)

Izinso Ubhontshisi -  1 inkomishi ephekiwe: 0.1 milligrams (6 amaphesenti DV)

Vitamin B2 Izidingo Zansuku zonke Nezithako

Ngokusho kwe-USDA, kunconywa nsuku zonke I-Vitamin B2 Inani limi kanje:

Izingane:

Izinyanga ezi-0-6: 0,3 mg/ngosuku

Izinyanga ezi-7-12: 0.4 mg/ngosuku

Izingane:

Iminyaka engu-1-3: 0,5 mg / ngosuku

Iminyaka engu-4-8: 0.6 mg / ngosuku

Iminyaka engu-9-13: 0,9 mg / ngosuku

Intsha kanye nabantu abadala:

Amadoda aneminyaka engu-14 nangaphezulu: 1.3 mg/ngosuku

Abesifazane iminyaka engu-14-18: 1 mg / ngosuku

Abesifazane abaneminyaka engu-19 nangaphezulu: 1.1 mg/ngosuku

Izifundo ngokudla I-Vitamin B2 Kuye kwaboniswa ukuthi ukudla i-vitamin A kwandisa kakhulu ukumuncwa kwevithamini. Lokhu kuyiqiniso kumavithamini namaminerali amaningi. Kungcono kakhulu ukumuncwa umzimba ngokudla.

I-Vitamin B6 kanye nokwenza kusebenze i-folic acid I-Vitamin B2 Liyadingeka. Ukushoda kwe-Vitamin B2 Ukwengeza kungase kudingeke futhi ukwelapha abantu abanesifo sikashukela futhi uhlehlise izimpawu abahlangabezana nazo.

Yimiphi imiphumela emibi ye-Vitamin B2?

I-Vitamin B2Akwaziwa ukuthi ziningi izingozi ezihlobene nokusebenzisa ngokweqile Lokhu kungenxa yokuthi, I-Vitamin B2Kuyivithamini encibilika emanzini. Umzimba ungakhipha noma yiliphi inani levithamini elingadingeki futhi elitholakala emzimbeni phakathi namahora ambalwa.

I-Multivitamin noma I-Vitamin B2 Uma uthatha noma yisiphi isithasiselo esiqukethe Lokhu kujwayelekile ngokuphelele. Lesi simo siqondile I-Vitamin B2isuka ku. 

Umbala ophuzi emchameni ubonisa ukuthi umzimba uyamunca futhi usebenzisa ivithamini, ususa kahle ukweqisa okungadingekile.

Nokho, ucwaningo luye lwabonisa ukuthi ukuphuza imithi ethile I-Vitamin B2 phakamisa ukuthi kungase kuthinte izinga lokumuncwa futhi kubangele imiphumela engemihle.

Nakuba lokhu kusebenzisana kwaziwa njengokuncane nje, thintana nodokotela uma uthatha noma yimiphi imithi elandelayo kadokotela:

Izidakamizwa ze-Anticholinergic – Lokhu kungathinta isisu namathumbu futhi kungene emzimbeni. riboflavin ingakhuphula inani.

Imithi yokucindezeleka (tricyclic antidepressants) - umzimba wabo riboflavin kungenzeka ukunciphisa inani

I-Phenobarbital (Luminal) - Phenobarbital, riboflavinKungakhuphula izinga lokuwohloka komzimba.

Ngenxa yalokho;

I-Vitamin B2Kuyivithamini ebalulekile encibilikayo emanzini edlala indima ezindaweni eziningi zezempilo, ikakhulukazi ukukhiqizwa kwamandla, impilo yezinzwa, i-iron metabolism kanye nokusebenza kwamasosha omzimba.

I-Vitamin B2 inenzuzo Lokhu kufaka phakathi ukuthuthukiswa kwempilo yenhliziyo, ukukhululeka ezimpawu ze-migraine, ukuvikela ekulahlekelweni umbono kanye nezifo zemizwa, izinwele ezinempilo nesikhumba, nokuvikelwa ezinhlotsheni ezithile zomdlavuza.

Ukudla okuqukethe i-vitamin B2Ezinye zazo yinyama, inhlanzi, imikhiqizo yobisi kanye nemifino. riboflavin Itholakala nakumakinati, imbewu, nakweminye imifino.

Emazweni athuthukile Ukushoda kwe-Vitamin B2 Ayijwayelekile ngoba itholakala ekudleni okuningi okufana nenyama, imikhiqizo yobisi, amaqanda, inhlanzi, imidumba kanye nemifino ethile. I-Vitamin B2 elise. 

Izithasiselo nazo ziyatholakala, nakuba kungcono ukuhlangabezana nezidingo ngemithombo yokudla. I-Vitamin B2 Ivamise ukutholakala kuwo womabili ama-multivitamin kanye namaphilisi e-B-complex, okwenza kube lula ukuhlangabezana nezidingo zansuku zonke.