UVitamin B2 noma i-riboflavin ingenye yamavithamini abaluleke kakhulu ancibilikiswa ngamanzi.Ngenxa yezakhiwo zayo, iyi-coenzyme yezinqubo eziningi zamakhemikhali ezidingekayo empilweni.
Isici
Ngo-1933, iqembu labaphenyi lathola iqembu lesibili lamavithamini, elalibizwa ngokuthi iqembu B. Riboflavin lahlanganiswa okwesibili, ngakho-ke lathola leli nani egameni lalo. Kamuva, leli qembu lamavithamini lanezelwa, kepha ngemuva kochungechunge lwezifundo eziningiliziwe, ezinye izinto ezinikezwe ngephutha eqenjini B zazikhishiwe. Ngakho-ke ukwephulwa kokulandelana kokubalwa kwamavithamini aleli qembu.
UVitamin B2 unamagama amaningana, njenge-riboflavin noma i-lactoflavin, usawoti we-sodium, i-riboflavin 5-sodium phosphate.
Izakhiwo zomzimba
Le molekyuli inamakristalu abukhali anombala ogqamile ophuzi ngokusawolintshi nokunambitheka okumunyu. Ngenxa yalezi zakhiwo, i-riboflavin ibhalisiwe njengesengezo esivunyelwe sokufaka umbala wokudla i-E101. Uvithamini B2 uhlanganiswe kahle futhi umunceke kuphela endaweni ene-alkaline, futhi endaweni ene-asidi, isenzo sayo asiphelelwanga, futhi siyabhujiswa.
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I-Riboflavin iyi-coenzyme kavithamini B6, ibandakanyeka ekuhlanganisweni kwamaseli abomvu egazi namasosha omzimba.
Umphumela wevithamini emzimbeni
Uvithamini B2 wenza imisebenzi ebalulekile emzimbeni:
- Kusheshisa ukuhlanganiswa kwamaprotheni, ama-carbohydrate namafutha.
- Kwandisa imisebenzi yokuvikela yamaseli.
- Ilawula ukushintshaniswa komoya-mpilo.
- Ikhuthaza ukuguqulwa kwamandla kube yimisipha.
- Kuqinisa isimiso sezinzwa.
- Kuyinto ejwayelekile ye-prophylactic yesifo sokuwa, isifo se-Alzheimer's, neuroses.
- Igcina impilo yolwelwesi lwamafinyila.
- Usekela umsebenzi wegilo.
- Kwandisa amazinga e-hemoglobin, kukhuthaza ukumuncwa kwe-iron.
- Ngempumelelo ekwelapheni i-dermatitis.
- Ithuthukisa ubukhali obubukwayo, ivimbela ukuvela kwe-cataract, ivikela inhlamvu yeso emisebeni ye-ultraviolet, inciphisa ukukhathala kweso.
- Ibuyisa amaseli e-epidermal.
- Ibeka phakathi umthelela wobuthi ohlelweni lokuphefumula.
I-Riboflavin kufanele ibe khona ngokwanele kuwo wonke umzimba. Kodwa kufanele kukhunjulwe ukuthi ngokuguga nangokuzivocavoca umzimba, ukugxila kwawo kumaseli kuyancipha futhi kufanele kugcwaliswe ngokwengeziwe.
I-Vitamin B2 yabadlali
URiboflavin ubandakanyeka kakhulu ekuhlanganisweni kwamaprotheni, okubalulekile kulabo abanamathela endleleni yokuphila yezemidlalo. Ngenxa yesenzo sikavithamini B2, amaprotheni, amafutha kanye ne-carbohydrate ahlanganiswa ngokushesha, futhi amandla atholakala njengomphumela wokuhlanganiswa aguqulwa abe yimisipha, okwandisa ukumelana nemisipha ekucindezelekeni nokwandisa ubukhulu bawo.
Enye impahla ewusizo ye-riboflavin yabasubathi yikhono lokusheshisa ukushintshaniswa komoya-mpilo phakathi kwamaseli, okuvimbela ukuvela kwe-hypoxia, okuholela ekukhathaleni okusheshayo.
Kusebenza ngempumelelo ikakhulukazi ukusebenzisa uvithamini B2 ngemuva kokuqeqeshwa njengomuthi wokululama.
Kumele kuqashelwe ukuthi izinga le-oxygen metabolism kwabesifazane ngesikhathi sokuzivocavoca umzimba liphakeme kakhulu kunamadoda. Ngakho-ke, isidingo sabo se-riboflavin siphakeme kakhulu. Kepha kuyadingeka ukusebenzisa izithasiselo nge-B2 ngemuva kokuqeqeshwa ngokudla kuphela, uma kungenjalo i-riboflavin izobola ngaphansi kwethonya lemvelo ene-asidi yomgudu wamathumbu.
Ukusebenzisana kukavithamini B2 nezinye izinto
I-Riboflavin isheshisa ngenkuthalo ukuhlanganiswa kwamaprotheni, amafutha nama-carbohydrate, ikhuthaza ukumuncwa kwamaprotheni. Ngokusebenzisana novithamini B9 (i-folic acid), i-riboflavin ihlanganisa amangqamuzana egazi amasha emnkantsheni wethambo, okufaka isandla ekugcwaliseni nasekuondleni amathambo. Isenzo esihlanganisiwe salezi zinto sisheshisa ukuhlanganiswa kwesishukumisi esikhulu se-hematopoietic - erythropoietin.
Ngokuhlanganisa ne-vitamin B1, i-riboflavin ithinta ukulawulwa kwamazinga we-hemoglobin egazini. Lokhu kokwenza kusebenze ukuhlanganiswa kwamavithamini B6 (pyridoxine) no-B9 (folic acid), kanye novithamini K.
Imithombo kavithamini B2
I-Riboflavin ikhona ngokwanele ekudleni okuningi.
| Umkhiqizo | Okuqukethwe kuka-Vitamin B2 nge-100 g (mg) |
| Isibindi senkomo | 2,19 |
| Imvubelo ecindezelwe | 2,0 |
| Izinso | 1,6-2,1 |
| Isibindi | 1,3-1,6 |
| Ushizi | 0,4-0,75 |
| Iqanda (isikhuphasha) | 0,3-0,5 |
| I-Cottage shizi | 0,3-0,4 |
| Isipinashi | 0,2-0,3 |
| Inkonyana edliwayo | 0,23 |
| Inkomo | 0,2 |
| I-Buckwheat | 0,2 |
| Ubisi | 0,14-0,24 |
| Iklabishi | 0,025-0,05 |
| Amazambane | 0,08 |
| Isaladi | 0,08 |
| Isaqathe | 0,02-0,06 |
| Utamatisi | 0,02-0,04 |
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Ukwenziwa kwe-riboflavin
Ngenxa yokuthi i-vitamin B2 ayibhujiswa, kepha, kunalokho, iyasebenza lapho ivezwa ukushisa, imikhiqizo ayilahlekelwa ukugxila kwayo ngesikhathi sokwelashwa kokushisa. Izithako eziningi zokudla, njengemifino, kunconywa ukuthi zibiliswe noma zibhakwe ukukhulisa ukugxila kwazo kwe-riboflavin.
Okubalulekile. I-Vitamin B2 ibhujiswa lapho ingena endaweni ene-asidi, ngakho-ke akunconywa ukuyithatha esiswini esingenalutho
Ukweqisa ngokweqile
Ukusetshenziswa okungalawuleki kwezithasiselo nemikhiqizo equkethe uvithamini B2 kuholela ekugcobeni okusawolintshi komchamo, isiyezi, isicanucanu nokuhlanza. Ezimweni ezimbi kakhulu, isibindi esinamafutha kungenzeka.
Imfuneko yansuku zonke
Ukwazi ukuthi uvithamini B2 omningi kangakanani kufanele angene emzimbeni ukuze usebenze ngokujwayelekile nsuku zonke, kulula ukulawula nokulawula okuqukethwe kwakho. Esigabeni ngasinye seminyaka, lesi silinganiso sehlukile. Kuyahluka futhi ngobulili.
| Ubudala / ubulili | Ukudla kwansuku zonke kwamavithamini (mg) |
| Izingane: | |
| Izinyanga eziyi-1-6 | 0,5 |
| Izinyanga eziyi-7-12 | 0,8 |
| Iminyaka engu-1-3 | 0,9 |
| Uneminyaka engu-3-7 ubudala | 1,2 |
| Uneminyaka engu-7-10 ubudala | 1,5 |
| Intsha eneminyaka eyi-10-14 ubudala | 1,6 |
| Abesilisa: | |
| Uneminyaka engu-15-18 ubudala | 1,8 |
| Uneminyaka engu-19-59 ubudala | 1,5 |
| Iminyaka engama-60-74 ubudala | 1,7 |
| Ngaphezulu kweminyaka engama-75 ubudala | 1,6 |
| Abesifazane: | |
| Uneminyaka engu-15-18 ubudala | 1,5 |
| Uneminyaka engu-19-59 ubudala | 1,3 |
| Iminyaka engama-60-74 ubudala | 1,5 |
| Ngaphezulu kweminyaka engama-75 ubudala | 1,4 |
| Ukhulelwe | 2,0 |
| Iyancelisa | 2,2 |
Kwabesilisa nabesifazane, njengoba kungabonakala etafuleni, imfuneko yansuku zonke ye-riboflavin yehlukile kancane. Kepha kufanele kukhunjulwe ukuthi ngokuvivinya umzimba njalo, ezemidlalo kanye nokuvivinya umzimba, uvithamini B2 ukhishwa ngokushesha okukhulu kumaseli, ngakho-ke, isidingo salo bantu sikhula ngama-25%.
Kunezindlela ezimbili eziyinhloko zokugcwalisa ukuntuleka kwe-riboflavin:
- Thola amavithamini ekudleni, ukhethe ukudla okunomsoco omuhle nokudla okune-riboflavin.
- Sebenzisa izithako zokudla ezenziwe ngokukhethekile.
Izimpawu Zokushoda Kukavithamini B2 Emzimbeni
- Amazinga e-hemoglobin aphansi.
- Ubuhlungu nobuhlungu emehlweni.
- Ukuvela imifantu ezindebeni, dermatitis.
- Ukwehla kwekhwalithi yombono wokuhwalala.
- Izinqubo zokuvuvukala kolwelwesi lwamafinyila.
- Ukwehla kancane ekukhuleni.
Amaphilisi kaVithamini B2
Ukuze kuhlangatshezwane nesidingo se-riboflavin, ikakhulukazi phakathi kwabasubathi nasebekhulile, abakhiqizi abaningi bakhiqize ifomu elilula le-capsule lesengezo sokudla. I-capsule engu-1 nje ngosuku inganxephezela ukudla kwansuku zonke kwevithamini B2 okudingekayo ukugcina impilo. Lesi sithasiselo sitholakala kalula kwaSolgar, Now Foods, Thorne Research, CarlsonLab, Source Naturals nabanye abaningi.
Umkhiqizo ngamunye usebenzisa umthamo wawo wesithako esisebenzayo, esivame ukudlula imfuneko yansuku zonke. Lapho uthenga isengezo, funda ngokucophelela imiyalo yokusetshenziswa bese ulandela ngokuqinile imithetho ebekwe kuyo. Abanye abakhiqizi bakhiqiza izithako zokudla ngokweqile. Lokhu kuhlushwa kuhlotshaniswa namazinga ahlukahlukene esidinga i-riboflavin ezigabeni ezahlukahlukene zabantu.
