Vitamina B2——Na mea e pono ai ke kanaka

ʻO ka metabolism
ʻO ka Vitamin B2, ka mea i kapa ʻia ʻo riboflavin, he huaʻai hiki ke hoʻoheheʻe ʻia i ka wai e hana koʻikoʻi i nā kaʻina metabolic like ʻole i ke kino. Eia nā mea nui e pili ana i ka huaora B2:
Hana:
ʻO Riboflavin kahi mea nui o nā coenzymes ʻelua: flavin mononucleotide (FMN) a me flavin adenine dinucleotide (FAD). Hoʻopili kēia mau coenzymes i nā hopena redox he nui, e pāʻani ana i kahi koʻikoʻi i ka metabolism ikehu.
ʻO ka hoʻoheheʻe ʻana o ka ikehu:
He mea koʻikoʻi ka FMN a me FAD i ka metabolism o nā kalapona, nā momona, a me nā protein. Ke komo nei lākou i ke kaulahao lawe electron, ʻo ia ke kikowaena o ka hana ʻana o ka adenosine triphosphate (ATP), ke kālā ikehu mua o ke kino.
Nā kumu o Riboflavin:
ʻO nā kumu meaʻai o riboflavin nā:
Nā huahana waiu (waiu, yogurt, cheese)
ʻO ka ʻiʻo (ʻoi aku ka ʻiʻo kino a me nā ʻiʻo wīwī)
Huamoa
ʻO nā lau ʻōmaʻomaʻo
Nati a me na anoano
ʻO ka palaoa paʻa a me ka palaoa
hemahema:
He kakaikahi ka hemahema o Riboflavin ma nā ʻāina i kūkulu ʻia ma muli o ka loaʻa ʻana o nā meaʻai momona riboflavin. Eia nō naʻe, hiki ke hana i nā hihia o ka ʻai ʻana i ka meaʻai maikaʻi ʻole a i ʻole ka absorption.
Hiki i nā hōʻailona o ka hemahema ke komo i ka ʻeha ʻāʻī, ka ʻulaʻula a me ka pehu ʻana o ke kapa o ka ʻāʻī a me ke alelo (magenta tongue), ʻulaʻula a me ka ʻulaʻula o ka uhi o nā maka (photophobia), a me nā māwae a me nā ʻeha ma waho o nā lehelehe (cheilosis) .
Hāʻawi ʻia i ka ʻai ʻai (RDA):
Hoʻololi ʻia ka ʻai ʻana o ka riboflavin i kēlā me kēia lā ma muli o ka makahiki, ke kāne, a me ke kūlana ola. Hōʻike ʻia ka RDA ma nā milligrams.
Paʻa Riboflavin:
Paʻa ʻo Riboflavin i ka wela akā hiki ke luku ʻia e ka ʻike ʻana i ka mālamalama. Pono e mālama ʻia nā meaʻai nui i ka riboflavin i loko o nā pahu ʻeleʻele a i ʻole nā ​​​​puʻu ʻeleʻele e hōʻemi i ka pōʻino.
Pākuʻi:
ʻAʻole pono ʻo Riboflavin supplementation no nā poʻe me kahi meaʻai kaulike. Eia naʻe, hiki ke ʻōlelo ʻia i nā hihia o ka hemahema a i ʻole kekahi mau maʻi olakino.
Nā Pōmaikaʻi Ola:
Ma waho aʻe o kāna kuleana i ka metabolism ikehu, ua manaʻo ʻia ʻo riboflavin e loaʻa nā waiwai antioxidant. Hiki ke kōkua i ka pale ʻana i nā cell mai ke kaumaha oxidative.
Nā pilina me nā lāʻau lapaʻau:
Hiki i nā mea hoʻohui Riboflavin ke hoʻopilikia i kekahi mau lāʻau lapaʻau, me kekahi mau antidepressants, antipsychotics, a me nā lāʻau i hoʻohana ʻia i ka mālama ʻana i ka migraines. He mea nui e kūkākūkā i ka hoʻohana ʻana i nā mea hoʻohui me nā mea mālama olakino, ʻoi aku ka nui o ka lawe ʻana i nā lāʻau lapaʻau.
ʻO ka hōʻoia ʻana i ka ʻai pono ʻana o ka riboflavin ma o ka ʻai kaulike he mea nui ia no ke olakino holoʻokoʻa, ka hana ikehu, a me ka mālama ʻana i ka ʻili olakino a me nā maka. No nā ʻōlelo aʻoaʻo pilikino e pili ana i ka meaʻai a me ka hoʻohui ʻana, pono nā kānaka e kūkākūkā me nā limahana mālama ola.