Vitamini B2 - Zakudya Zofunika Kwambiri kwa Anthu

Metabolism
Vitamini B2, yomwe imadziwikanso kuti riboflavin, ndi vitamini yosungunuka m'madzi yomwe imagwira ntchito yofunika kwambiri pakupanga kagayidwe kachakudya m'thupi. Nazi mfundo zazikulu za vitamini B2:
Ntchito:
Riboflavin ndi gawo lalikulu la ma coenzymes awiri: flavin mononucleotide (FMN) ndi flavin adenine dinucleotide (FAD). Ma coenzymes awa amakhudzidwa ndi machitidwe ambiri a redox, amatenga gawo lofunikira mu metabolism yamphamvu.
Mphamvu Metabolism:
FMN ndi FAD ndizofunikira pa metabolism yamafuta, mafuta, ndi mapuloteni. Amatenga nawo gawo pamakina oyendera ma elekitironi, omwe ali pakatikati pakupanga adenosine triphosphate (ATP), ndalama yayikulu yamphamvu m'thupi.
Magwero a Riboflavin:
Zakudya za riboflavin ndizo:
Zakudya zamkaka (mkaka, yoghurt, tchizi)
Nyama (makamaka ya chiwalo ndi nyama yowonda)
Mazira
masamba obiriwira
Mtedza ndi mbewu
Mbewu zolimba ndi tirigu
Kupereŵera:
Kuperewera kwa riboflavin ndikosowa m'maiko otukuka chifukwa cha kupezeka kwa zakudya zokhala ndi riboflavin. Komabe, zitha kuchitika ngati munthu sadya bwino kapena akamayamwa molakwika.
Zizindikiro za kuperewera zingaphatikizepo zilonda zapakhosi, zofiira ndi kutupa kwa khosi ndi lilime (lilime la magenta), kutupa ndi kufiira kwa diso (photophobia), ndi ming'alu kapena zilonda kunja kwa milomo (cheilosis). .
Chilolezo Chovomerezeka Chakudya (RDA):
Mlingo wa tsiku ndi tsiku wa riboflavin umasiyanasiyana malinga ndi zaka, kugonana, komanso moyo. RDA imawonetsedwa mu milligrams.
Kukhazikika kwa Riboflavin:
Riboflavin ndi yosasunthika potentha koma imatha kuwonongedwa ndi kuyatsa. Zakudya zokhala ndi riboflavin ziyenera kusungidwa muzotengera zosawoneka bwino kapena zakuda kuti zichepetse kuwonongeka.
Zowonjezera:
Riboflavin supplementation nthawi zambiri safunikira kwa anthu omwe ali ndi zakudya zopatsa thanzi. Komabe, zitha kulimbikitsidwa pakagwa vuto kapena matenda ena.
Ubwino Waumoyo:
Kuphatikiza pa ntchito yake mu metabolism yamphamvu, riboflavin akuti ali ndi antioxidant katundu. Ikhoza kuthandizira kuteteza maselo ku nkhawa ya okosijeni.
Kuyanjana ndi Mankhwala:
Mankhwala a Riboflavin amatha kusokoneza mankhwala ena, kuphatikizapo antidepressants, antipsychotics, ndi mankhwala omwe amagwiritsidwa ntchito pochiza mutu waching'alang'ala. Ndikofunikira kukambirana za kugwiritsa ntchito chowonjezera ndi othandizira azachipatala, makamaka mukamamwa mankhwala.
Kuwonetsetsa kudya mokwanira kwa riboflavin kudzera muzakudya zopatsa thanzi ndikofunikira paumoyo wonse, kupanga mphamvu, komanso kukonza khungu ndi maso athanzi. Paupangiri wamunthu payekha pazakudya ndi zowonjezera, anthu ayenera kukaonana ndi akatswiri azaumoyo.