ImpiloNezithasiselo nezakhamzimba

B2 (Vitamin): izakhiwo kanye indima emzimbeni. Ukudla okune-Vitamin B2

elihunyushwe ngokuthi "ukuphila" futhi "amaprotheni" ehunyushiwe kusuka egameni lesi Latin "Vitamin". Incwadi eyabelwe amavithamini njengoba ezitholakalayo. Amagama abanye kubo hhayi kuphela lettering, kodwa futhi ngamazwi. Ngokwesibonelo, B2 - riboflavin, uvithamini A - retinol, B12 - cyanocobalamin. Naphezu kweqiniso lokuthi lezi zinto zibalulekile kithi ngemithamo emincane, futhi ukusetshenziswa kwabo kufanele kube nsuku zonke. Kwezinye izimo, isidingo ngabo luyanda, isibonelo, ngesikhathi sokukhulelwa, kwezinye izifo, kanye ongadalwa ukucindezeleka okukhulu ngokomzimba noma ngokwengqondo.

Izindlela amavithamini olungenayo emzimbeni

  • Exogenous. Kulokhu, amavithamini ukuza emzimbeni wethu kusukela ngaphandle - ukudla, noma nge izakhiwo begazi. Inketho engcono, yebo, sibe imikhiqizo yemvelo. Okokuqala, basuke kangcono amuncwa indoda. Okwesibili, ngaphandle inikezwa inhlanganisela ngamaqembu ahlukene amavithamini, yokugcizelela umphumela nomunye.
  • Endogenous, noma yangaphakathi. Amavithamini senze synthesis amagciwane esiswini. Ubuthakathaka lokhu indlela - ukukhiqizwa encane ivolumu, ukwehluleka kungenzeka ngenxa wokugaya ukudla izifo pheshana, kanye ukumuncwa enganele amavithamini kusukela ikholoni ngenxa yemithi elwa namagciwane.

Izizathu ukuntuleka kwamavithamini kusuka ukudla

  • imikhiqizo izinga Kubi. Phela, olwenzeka endaweni kanye imvelo okushintshile, futhi izitshalo okuholela ungatholi nokujabulela wonke umsoco ezidingekayo. Lingcolisa izinto njengoba eminye deplete zigcine nesizotha kakade. Ukudla Human is ziba abampofu. Umphumela akusiyo njalo kungenzeka ukuba wenze imenyu ukuze uhlinzeke ngokuphelele emzimbeni nge izinto kubalulekile kuwo.
  • Amavithamini elahleka phakathi imikhiqizo ukwelashwa ukushisa.
  • Ukungadli kahle imisebenzi ungavumeli umzimba ukwazi ukumunca izinto ezidingekayo.
  • engayitholi Impumelelo noma ofanele amavithamini.
  • Seasonality isici: umzimba ekwindla ezitolo amavithamini kanye itholakala entwasahlobo ka kusilela yabo. Vitamin engayitholi kufanele kube njalo. Phawula ukuthi ngaphambi kokuba uqale ukuthatha multivitamin, kufanele uxhumane onguchwepheshe.

Riboflavin: incazelo

Vitamin B2, namavithamini noma cha ukukhula, umzimba womuntu udinga ukusebenza evamile amaseli, umzimba amaphrotheni, amafutha, carbohydrate, izicubu kwezimila. Riboflavin - encibilikayo emanzini. Lihambisana uvithamini A ivumela ukuqinisekisa ubuqotho lwamafinyila. Ngaphezu kwalokho, lesi sici ehilelekile ukumuncwa B6 nensimbi ekudleni, kuyasiza ekudambiseni iso ukukhathala, ukuvimbela ulwelwesi esweni. Ukwakhiwa kokuba ukubunjwa yayo Vitamin B2, asetshenziswa ukwelapha izifo zesikhumba, kabi ephulukisa amanxeba, ukuntuleka kwegazi emzimbeni, isifo sikashukela, izifo iso, pathologies emathunjini, isifo sokusha hepatic.

Umsebenzi oyinhloko ka-vitamin B2

  • Ukuhlanganyela yensimbi abatholako umzimba;
  • Ukuhlanganyela zonke izinqubo umzimba, ezihlanganisa, futhi synthesis ATP;
  • Synthesis-hemoglobin;
  • Ukulondoloza ukusebenza evamile izinhlaka umbono;
  • Ukuqinisekisa ukusebenza evamile indlala yegilo;
  • Ukulondoloza abaphile kahle isikhumba, izinzipho, nezinwele.

Yini iqukethe riboflavin

Vitamin B2 iyingxenye zokudla ezifana ubisi, okusanhlamvu, amakhambi, isibindi, izinso, imifino, imvubelo, nama-alimondi, amakhowe. akunjalo aqoqana emzimbeni womuntu, ngakho nsuku zonke unikeza kufanele agcwaliswa. Isilinganiso imfuneko nsuku zonke saleli vithamini yisilinganiso sesifundo 1.3 mg. Ngo abakhulelwe lesi kuyinsakavukela luyanda 1.6 mg. Kumele kukhunjulwe ukuthi ukukhanya ebhubhisa Vitamin B2 ekudleni. Kufanele kubhekwe lapho upheka nokugcina ukudla. ubisi pasteurized kuyinto efiselekayo ubilise, njengoba ukwelashwa ukushisa ungakwazi ngokuphelele ababhubhise riboflavin eziqukethwe ubisi.

Kungani kunokuntuleka ka riboflavin emzimbeni

Imbangela enkulu vitamin B2 ukuntula emzimbeni yilezi: ekudleni, ukungabi saleli vithamini e ukudla enikeziwe, okungafanele isitoreji noma ukupheka ukudla riboflavin ocebile. Esinye isizathu kungaba malabsorption emathunjini, izimfuneko ukukhula kule Vitamin nge okwandisa umsebenzi ngokomzimba, noma, isib, ukukhulelwa. uhudo Ezingalapheki, isifo sesibindi, ukuba umlutha wotshwala ingabagulisa nokuntuleka vitamin B2.

B2 yokuntuleka Izimpawu

Ukubonakaliswa riboflavin ukuntula kungaba dermatitis seborrheic (anolaka zibe maholoholo isikhumba, ikakhulu ebusweni), stomatitis emincane, libhekene imifantu ezisemagumbini emlonyeni. Kukhona iziyaluyalu kwenzwa buthakathaka kwezicubu, ubuhlungu emilenzeni. Njengomthetho, nokuntuleka vitamin B2 ngaphandle yezinkinga akuvamile. Ivame ukutholakala kuhlanganiswe abanenkinga yokuphazamiseka kwemikhuba yokudla kanye izinguquko imingcele kwamakhemikhali. yokuntuleka kakhulu ezimbi zonke saleli vithamini kuthinta umzimba wengane. Ngakho, abantwana bakwa-riboflavin ukuntula kuthiwa emuva ontanga yabo, inkumbulo yabo siya siba sibi kakhulu futhi kukhona inattention, kokuthikamezeka. Ukuze ukuntula esolwa Vitamin B2 inikezwa ukuhlolwa igazi.

Amavithamini e amaphilisi

Ukuze wenze i-ukuntuleka riboflavin zivame ebekiwe Vitamin B2 e ampoules. ethola isilinganiso 1 - 1.5 izinyanga. B2 ihlangana kahle B6 okwandisa ukusebenza kwawo ngempumelelo. Futhi ewusizo iyona inhlanganisela riboflavin elashwe zinc. Le nhlanganisela kuzokwenza ngcono digestibility zinc, ngenxa okuyinto lesi sici trace kuyinto bioavailable ngaphezulu. Riboflavin aluhambisani ne amavithamini C no B1.

Isidingo kwabesifazane abakhulelwe

Amavithamini B1, B2 kudinga abesifazane abakhulelwe ngezinga elikhulu kakhulu abantu abavamile. Le mfuneko nsuku zonke thiamine besifazane kule "ezithakazelisayo" sikhundla 10-20 mg ngosuku. Ngokuthatha amavithamini, it kuvimbela izimpawu zokuqala ezibonisa ubuthi, lesizalo inertia, kuvusa izinhlelo senhliziyo futhi ethukile, kuthuthukisa esesuthi. Ngezinye ukuntula salezi zici kuphakama iziyaluyalu wokugaya ukudla, kukhona ubuthaka imisipha, ubuhlungu enhliziyweni, kukhona ukuphazamiseka ukuthuthukiswa kanye nokukhula umbungu. Vitamin B2 futhi kuvimbela embeleni kwemifantu.

B amavithamini

Lonke eyinkimbinkimbi B amavithamini ukuhlinzeka uhlelo enempilo sezinzwa futhi unesibopho amandla umzimba. Futhi, eziningi zalezi izakhi incike ekusebenzeni izivikeli mzimba kanye nekusebenta cell ukukhula. Umuntu namuhla bacindezelekile ngokwengqondo nangokomzwelo, ukuchayeka ukucindezeleka, izifo ezingelapheki, amavithamini B kudingeka inqwaba. Amavithamini B1, B2, B6 itholakala imvubelo elikulesi. Pyridoxine kuyadingeka umzimba ngoba Ukugaya amino acid, ehilelekile umzimba amaprotheni, amafutha, carbohydrate. Amavithamini B2, B6, B12 ingatholakala ukusetshenziswa yenkomo isibindi. Cyanocobalamin adingekayo hematopoiesis evamile, inikeza ukuzinza of lipid umzimba kwesibindi, ngaleyo ndlela kuncishiswe igazi cholesterol kanye nokwenza ngcono inkumbulo.

Amavithamini B1, B2, B12 asisekelo ukusebenza evamile yimuphi umzimba e ezincelisayo. Njengomthetho, nge kusilela lezi zinhlobo zezindwangu azibonakali izimpawu ekuqaleni ezincane ukuthi abantu ngokuvamile bamshaya indiva. Nokho, kamuva wona aholela izinguquko engelapheki. Ngakho, emzimbeni incipha okuqukethwe calcium, phosphorus, i-zinc ne-magnesium. Lokhu, uzwakalise ukubhujiswa amazinyo, ukukhathala ngokomzimba, ukungakuthandi ukudla, futhi ngenxa yalokho, ukudla, angaboni kahle.

Amavithamini B6, B2, B1, B12 kuyinto amanzi encibilikayo, ngakho badinga ukudla nsuku zonke ngokudla. Riboflavin kungabuye ithengwe e amaphilisi ekhemisi. Kodwa lokhu kufanele kwenziwe kuphela uma ukuntula vithamini ukhiqizwa yisikhumba uma waphawula isikhathi eside, futhi kuphela ke uxhumane nodokotela wakho. Inxanxathela B amavithamini nomphumela esebenza kahle kakhulu kangakanani kunalokho element ngayinye ngokwehlukana. ekudleni kuholela ikakhulukazi ngenxa yokungabikhona eziningi amavithamini, ngakho-ke kuyadingeka ukuba uzithatha eziyinkimbinkimbi kakhulu.

Ukubaluleka amavithamini

Lezi izinto ziya libhujiswa ukwelashwa ukushisa. Vitamin B2 ozwelayo ukukhanya futhi amanzi encibilikayo. Thola lezi namaminerali okweqile kusukela ukudla akunakwenzeka. umzimba okweqile ethathwe indle. B amavithamini awe emizimbeni yethu nsukuzonke, njengoba abanayo ikhono buthelela. Lezi izinto ayafa utshwala, i-caffeine, i-nicotine, tannins, ushukela Ushukela-Boy. Futhi ingakhishwa excreted nge ukusetshenziswa kwama-antibiotic. Ukuze bagweme izingozi ezinjalo, ngesikhathi ekwelapheni udokotela angaqoka Vitamin B2 e ampoules. Phakathi ukucindezeleka kwandisa izinga lokugayeka kokudla, ngakho ezimweni ezinjalo, isidingo samanzi emzimbeni ukuze amavithamini iyakhula. Kolwelwesi futhi peptic isilonda sifo singumbulali kuliphazamise zamagama vitamin microflora umzimba.

Ukudla nezakhamzimba

Vitamin B2 amumethe ukudla okuvela ezilwaneni: ubisi nobisi imikhiqizo, yogurt, ice cream, inyama, yenkukhu, amaqanda, izinhlanzi, ushizi, isibindi, nemvubelo. Futhi, lesi sici trace umzimba kungathuthukisa amantongomane lonke okusanhlamvu breads, okusanhlamvu, amakhowe, imifino eluhlaza - broccoli, isipinashi, ukwatapheya. Ukuze amazinga riboflavin nsuku zonke kuyoba okwanele isigamu isipuni ingelashwa non-okuthosiwe zikaphayini nuts. Uma uvula, awukwazi ukhathazeke ukuntuleka vitamin B2 emzimbeni ngendlela nsuku zonke Ukudla nokunye okufana nokolweni, irayisi kanye oatmeal. Fans of the izithelo kufanele uqaphele ukuthi iningi riboflavin ezitholakala amabhilikosi.

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