I-Metabolism
I-Vitamin B2, eyaziwa nangokuthi i-riboflavin, iyivithamini encibilikayo emanzini edlala indima ebalulekile ezinqubweni ezihlukahlukene ze-metabolic emzimbeni. Nazi amaphuzu abalulekile mayelana ne-vitamin B2:
Umsebenzi:
I-Riboflavin iyisakhi esiyinhloko sama-coenzymes amabili: i-flavin mononucleotide (FMN) ne-flavin adenine dinucleotide (FAD). Lawa ma-coenzymes abandakanyeka ekuphenduleni okuningi kwe-redox, edlala indima ebalulekile kumetabolism yamandla.
I-Energy Metabolism:
I-FMN ne-FAD ibalulekile ekusetshenzisweni kwe-carbohydrates, amafutha, namaprotheni. Babamba iqhaza ochungechungeni lwezokuthutha lwama-electron, okuwumgogodla wokukhiqizwa kwe-adenosine triphosphate (ATP), imali eyinhloko yamandla omzimba.
Imithombo ye-Riboflavin:
Imithombo yokudla ye-riboflavin ihlanganisa:
Imikhiqizo yobisi (ubisi, iyogathi, ushizi)
Inyama (ikakhulukazi inyama yezitho zomzimba kanye nenyama engenamafutha)
Amaqanda
Imifino enamahlamvu aluhlaza
Amantongomane kanye nembewu
Okusanhlamvu okuqinisiwe kanye nezinhlamvu
Ukuntula:
Ukuntuleka kwe-riboflavin kuyivelakancane emazweni athuthukile ngenxa yokuba khona kokudla okunothe nge-riboflavin. Kodwa-ke, kungenzeka ezimeni zokungadli kahle noma ukungamuncwa kahle.
Izimpawu zokushoda zingase zihlanganise umphimbo obuhlungu, ububomvu nokuvuvukala kolwelwesi lomphimbo nolimi (ulimi lwe-magenta), ukuvuvukala nokubabomvu kolwelwesi lwamehlo (photophobia), nokuqhekeka noma izilonda ezingaphandle kwezindebe (cheilosis) .
Isibonelelo Sokudla Esinconyiwe (RDA):
Umthamo onconywayo wansuku zonke we-riboflavin uyahlukahluka ngeminyaka, ubulili, kanye nesigaba sokuphila. I-RDA iboniswa ngama-milligrams.
Ukuqina kwe-Riboflavin:
I-Riboflavin iqinile uma ishisa kodwa ingacekelwa phansi ngokuchayeka ekukhanyeni. Ukudla okunothe nge-riboflavin kufanele kugcinwe ezitsheni ezikhanyayo noma ezimnyama ukuze kuncishiswe ukuwohloka.
Ukwengeza:
I-riboflavin supplementation ngokuvamile ayidingeki kubantu abanokudla okunomsoco. Nokho, kungase kunconywe ezimeni zokuntula noma izimo ezithile zezokwelapha.
Izinzuzo Zezempilo:
Ngaphandle kwendima yayo kumetabolism yamandla, i-riboflavin iye yaphakanyiswa ukuthi inezindawo zokulwa ne-antioxidant. Kungase kube nomthelela ekuvikelweni kwamaseli ekucindezelekeni kwe-oxidative.
Ukusebenzelana Nemithi:
Izithako ze-Riboflavin zingaphazamisa imithi ethile, kuhlanganise nama-antidepressants, ama-antipsychotics, nemithi esetshenziselwa ukwelapha i-migraines. Kubalulekile ukuxoxa ngokusetshenziswa kwezithasiselo nabahlinzeki bezempilo, ikakhulukazi uma uthatha imithi.
Ukuqinisekisa ukudla okwanele kwe-riboflavin ngokudla okunomsoco kubalulekile empilweni yonke, ukukhiqizwa kwamandla, nokugcinwa kwesikhumba esinempilo namehlo. Ukuze uthole iseluleko somuntu siqu mayelana nokudla kanye nokwengezwa, abantu kufanele baxhumane nochwepheshe bezempilo.
Isikhathi sokuthumela: Jan-17-2024
