Imetabolism
I-Vitamin B2, ekwabizwa ngokuba yi-riboflavin, yivithamin enyibilikayo emanzini edlala indima ebalulekileyo kwiinkqubo ezahlukeneyo zemetabolism emzimbeni. Nazi iingongoma eziphambili malunga ne-vitamin B2:
Umsebenzi:
I-Riboflavin yinxalenye ephambili yee-coenzymes ezimbini: i-flavin mononucleotide (FMN) kunye ne-flavin adenine dinucleotide (FAD). Ezi coenzymes zibandakanyeka kwiimpendulo ezininzi ze-redox, zidlala indima ebalulekileyo kwimetabolism yamandla.
IMetabolism yamandla:
I-FMN kunye ne-FAD zibalulekile kwimetabolism ye-carbohydrates, amafutha kunye neeprotheni. Bathatha inxaxheba kwikhonkco lokuthutha i-electron, eyona nto iphambili kwimveliso ye-adenosine triphosphate (ATP), imali yokuqala yamandla omzimba.
Imithombo yeRiboflavin:
Imithombo yokutya ye-riboflavin iquka:
Iimveliso zobisi (ubisi, iyogathi, itshizi)
Inyama (ingakumbi inyama yenyama kunye nenyama ebhityileyo)
Amaqanda
Imifuno enamagqabi aluhlaza
Amandongomane kunye nembewu
Iisiriyeli eziqinisiweyo kunye neenkozo
Ukunqongophala:
Ukunqongophala kwe-riboflavin kunqabile kumazwe athuthukileyo ngenxa yokufumaneka kokutya okune-riboflavin. Nangona kunjalo, ingenzeka kwiimeko zokungadli kakuhle okanye ukufunxa ngokufanelekileyo.
Iimpawu zokunqongophala zingabandakanya umqala obuhlungu, ububomvu kunye nokudumba komqala kunye nolwimi (ulwimi lwemagenta), ukudumba kunye nokubabomvu kwenwebu yamehlo (photophobia), kunye nokuqhekeka okanye izilonda kumphandle wemilebe (cheilosis) .
Isibonelelo sokutya esiCetyisiweyo (RDA):
Umthamo ocetyiswayo we-riboflavin wemihla ngemihla uyahluka ngokweminyaka, isini, kunye nenqanaba lobomi. I-RDA ibonakaliswa ngeemilligrams.
Uzinzo lweRiboflavin:
I-Riboflavin izinzile xa ithelekiswa nobushushu kodwa inokutshatyalaliswa ngokuchanabeka ekukhanyeni. Ukutya okutyebileyo kwi-riboflavin kufuneka kugcinwe kwi-opaque okanye kwizikhongozeli ezimnyama ukunciphisa ukuthotywa.
Ukongeza:
I-riboflavin supplementation ayifuni ngokuqhelekileyo kubantu abanokutya okunokulinganisela. Nangona kunjalo, inokucetyiswa kwiimeko zokunqongophala okanye iimeko ezithile zonyango.
IziNzuzo zempilo:
Ngaphandle kwendima yayo kwimetabolism yamandla, i-riboflavin iye yacetyiswa ukuba ibe neempawu ze-antioxidant. Inokuba negalelo ekukhuselweni kweeseli kuxinzelelo lwe-oxidative.
Ukudibana namayeza:
Izongezelelo zeRiboflavin zinokuphazamisana namayeza athile, kubandakanywa ezinye ii-antidepressants, i-antipsychotics, kunye namayeza asetyenziswa kunyango lwe-migraines. Kubalulekile ukuxoxa ngosetyenziso lokongezelela kunye nababoneleli bezempilo, ngakumbi xa uthatha amayeza.
Ukuqinisekisa ukutya okwaneleyo kwe-riboflavin ngokutya okunokulinganisela kubalulekile kwimpilo yonke, ukuveliswa kwamandla, kunye nokugcinwa kwesikhumba esinempilo kunye namehlo. Ukufumana iingcebiso zomntu malunga nesondlo kunye nokongezwa, abantu kufuneka badibane neengcali zezempilo.
Ixesha lokuposa: Jan-17-2024
