Yintoni iVitamin B2 ye
Umxholo
I-Vitamin B2, ekwabizwa ngokuba yi-riboflavin, ibalulekile emzimbeni kuba ithatha inxaxheba kwimisebenzi efana nokukhuthaza ukuveliswa kwegazi kunye nokugcina imetabolism efanelekileyo.
Le vithamin inokufumaneka ikakhulu kubisi nakwizinto eziphuma kulo, ezifana netshizi kunye neyogathi, kwaye ikwakhona ekutyeni okunje nge-oat flakes, amakhowa, isipinatshi kunye namaqanda. Bona okunye ukutya apha.
Ke, ukusetyenziswa ngokwaneleyo kwe vithamini B2 kubalulekile kuba yenza le misebenzi ilandelayo emzimbeni:
- Thatha inxaxheba kwimveliso yamandla emzimbeni;
- Khuthaza ukukhula nophuhliso, ngakumbi ngexesha lobuntwana;
- Yenza njenge-antioxidants, uthintele izifo ezinje ngomhlaza kunye ne-atherosclerosis;
- Gcina impilo yeeseli ezibomvu zegazi, ezinoxanduva lokuhambisa ioksijini emzimbeni;
- Gcina impilo yamehlo kwaye uthintele ukungaboni;
- Gcina impilo yolusu kunye nomlomo;
- Gcina ukusebenza okufanelekileyo kwenkqubo ye-nervous;
- Ukunciphisa amaza kunye nobukhulu beemigraines.
Ukongeza, le vithamini ikwabalulekile kwiivithamini B6 kunye nefolic acid ukwenza imisebenzi yazo efanelekileyo emzimbeni.
Ubungakanani obucetyiswayo
Inani elinconywayo lokutya i-vitamin B2 liyahluka ngokobudala kunye nesini, njengoko kubonisiwe kule theyibhile ilandelayo:
| Ubudala | Inani leVitamin B2 ngosuku |
| 1 ukuya kwiminyaka emi-3 | 0.5 mg |
| Iminyaka emi-4 ukuya kweli-8 | 0.6 mg |
| Iminyaka eli-9 ukuya kweli-13 | 0.9 mg |
| Amantombazana aneminyaka eli-14 ukuya kweli-18 ubudala | 1.0 mg |
| Amadoda aneminyaka eli-14 nangaphezulu | 1.3 mg |
| Abafazi abaneminyaka eli-19 nangaphezulu | 1.1 mg |
| Abafazi abakhulelweyo | 1.4 mg |
| Abasetyhini abancancisayo | 1.6 mg |
Ukunqongophala kwale vithamini kunokubangela iingxaki njengokukhathala rhoqo kunye nezilonda zomlomo, zixhaphake kubantu abenza ukutya kwemifuno ngaphandle kokufakwa ubisi kunye namaqanda kwimenyu. Jonga iimpawu zokunqongophala kukavithamini B2 emzimbeni.
Ukukhetha Indawo
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