Ukutya okunotye Vitamin B2
Umxholo
I-Vitamin B2, ekwabizwa ngokuba yi-riboflavin, iyinxalenye yeevithamini ezinzima ze-B kwaye inokufumaneka ikakhulu kubisi nakwiziphumo zalo, ezinje ngeentshizi neeyogathi, ukongeza ekubeni zibekho ekutyeni okunje ngesibindi, amakhowa, isoya kunye neqanda .
Le vithamini inezibonelelo zomzimba njengokukhuthaza ukuveliswa kwegazi, ukugcina imetabolism efanelekileyo, ukukhuthaza ukukhula kunye nokuthintela iingxaki kwinkqubo yemithambo-luvo nakwimbono, ezinje ngamehlo. Bona eminye imisebenzi apha.
Inani levithamini B2 ekutyeni
Itheyibhile elandelayo ibonisa eyona mithombo iphambili yokutya ivithamin B2 kunye nenani lale vithamini kwi-100 g nganye yokutya.
| Ukutya (100g) | Inani levithamini B2 | Amandla |
| Isibindi senyama ebilisiweyo | 2.69 mg | I-140 kcal |
| Ubisi lonke | 0.24 mg | 260 kcal |
| Isonka samasi saseFrescal | 0.25 mg | 264 kcal |
| Iyogathi yendalo | 0.22 mg | I-51 kcal |
| Igwele leBrewer | 4.3 mg | 345 kcal |
| I-oats esongiweyo | 0.1 mg | I-366 kcal |
| Iiamangile | 1 mg | 640 kcal |
| Iqanda elibilisiweyo | 0.3 mg | 157 kcal |
| Ispinatshi | 0.13 mg | 67 kcal |
| Ingulube ephekiweyo | 0.07 mg | Iikhalori ezingama-210 |
Ke, njengoko kukho ukutya okuninzi okunevithamini B2 efakwe ngokulula ekudleni, ngesiqhelo ukunqongophala kwale vithamini kunxulumene neemeko zeanorexia okanye ukungondleki, eziyingxaki apho ukutya ngokubanzi kuncitshiswa kakhulu.
Kucetyiswa isixa semihla ngemihla
Ingcebiso kavithamini B2 yamadoda amadala asempilweni yi-1.3 mg ngosuku, ngelixa inani labasetyhini kufuneka libe yi-1.1 mg.
Xa isetyenzisiwe ngamanani amancinci okanye xa ujongene neengxaki ezinkulu zempilo ezinje ngokuhlinzwa kunye nokutsha, ukungabikho kwe-vitamin B2 kunokubangela iingxaki ezinjengezilonda zomlomo, amehlo adiniweyo kunye nokukhula okucothayo. Jonga iimpawu zokunqongophala kukavithamini B2 emzimbeni.
Ithandwa Kwisayithi
Yintoni ebangela kunye nendlela yokunyanga ukulahleka kwememori
