Vitamini B2 (riboflavin) - ndi chiyani komanso ndi chiyani

Vitamini B2 kapena riboflavin ndi imodzi mwamavitamini osungunuka kwambiri amadzi B. Chifukwa cha mankhwala ake, ndi coenzyme yazinthu zambiri zamankhwala zofunika pamoyo.

Khalidwe

Mu 1933, gulu la ofufuza lidapeza gulu lachiwiri la mavitamini, lomwe limatchedwa gulu B. Riboflavin adapangidwa lachiwiri, motero adalandira chiwerengerochi m'dzina lake. Pambuyo pake, mavitamini amtunduwu adathandizidwa, koma pambuyo pofufuza mwatsatanetsatane, zina mwazinthu zolakwika zomwe zidaperekedwa m'gulu B sizinapezeke. Chifukwa chake kuphwanya kotsatira kwa kuchuluka kwa mavitamini a gululi.

Vitamini B2 ili ndi mayina angapo, monga riboflavin kapena lactoflavin, mchere wa sodium, riboflavin 5-sodium phosphate.

Katundu wa thupi

Molekyu imakhala ndi makhiristo owoneka bwino owala achikaso lalanje komanso kukoma kowawa. Chifukwa cha izi, riboflavin idalembetsedwa ngati chowonjezera chovomerezeka chowonjezera chakudya E101. Vitamini B2 imapangidwa bwino ndipo imangokhala m'malo amchere, ndipo m'malo amchere, zochita zake zimatha, ndipo zimawonongeka.

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Riboflavin ndi coenzyme wa vitamini B6, womwe umakhudzidwa pakuphatikizika kwa maselo ofiira ndi ma antibodies.

Zotsatira za vitamini m'thupi

Vitamini B2 imagwira ntchito zofunikira mthupi:

1. Imathandizira kuthamanga kwa mapuloteni, chakudya ndi mafuta.
2. Kuchulukitsa ntchito zoteteza zama cell.
3. Amayang'anira kusinthana kwa mpweya.
4. Imalimbikitsa kutembenuka kwa mphamvu muzochita zaminyewa.
5. Imalimbikitsa dongosolo lamanjenje.
6. Ndiwothandizira kuteteza khunyu, matenda a Alzheimer's, neuroses.
7. Kusunga thanzi la mamina.
8. Imathandizira kugwira ntchito kwa chithokomiro.
9. Kuchulukitsa kuchuluka kwa hemoglobin, kulimbikitsa kuyamwa kwa chitsulo.
10. Kugwiritsa ntchito mankhwala a dermatitis.
11. Bwino acuity zithunzi, kumathandiza chitukuko cha ng'ala, kuteteza diso ku ultraviolet cheza, amachepetsa kutopa kwa diso.
12. Imabwezeretsa maselo a epidermal.
13. Imalepheretsa zotsatira za poizoni pamachitidwe opumira.

Riboflavin ayenera kupezeka mokwanira mthupi lililonse. Koma ziyenera kukumbukiridwa kuti ndi ukalamba komanso kuchita masewera olimbitsa thupi, kusungunuka kwake m'maselo kumachepa ndipo kuyenera kudzazidwanso mwachangu.

Vitamini B2 kwa othamanga

Riboflavin amatenga nawo gawo pamapuloteni, omwe ndiofunikira kwa iwo omwe amatsata moyo wamasewera. Chifukwa cha vitamini B2, mapuloteni, mafuta ndi chakudya amapangidwa mofulumira, ndipo mphamvu zomwe zimapezeka chifukwa cha kaphatikizidwe zimasandulika kukhala zolimbitsa thupi, zomwe zimapangitsa kuti minofu isakanike kupanikizika ndikuwonjezera kuchuluka kwake.

Chinthu china chothandiza cha riboflavin kwa othamanga ndi kuthekera kothamangitsana kwa mpweya pakati pa maselo, zomwe zimalepheretsa kupezeka kwa hypoxia, komwe kumabweretsa kutopa msanga.

Ndiwothandiza kwambiri kugwiritsa ntchito vitamini B2 mukaphunzitsidwa ngati mankhwala osokoneza bongo.

Tiyenera kukumbukira kuti kuchuluka kwa kagayidwe kake ka mpweya mwa amayi panthawi yolimbitsa thupi ndikokwera kwambiri kuposa amuna. Chifukwa chake, kufunikira kwawo kwa riboflavin ndikokwera kwambiri. Koma m'pofunika kugwiritsa ntchito zowonjezera mavitamini ndi B2 mutangophunzitsidwa ndi chakudya, apo ayi riboflavin imawola chifukwa cha chilengedwe cha asidi m'mimba.

Kugwirizana kwa vitamini B2 ndi zinthu zina

Riboflavin imathandizira kutulutsa mapuloteni, mafuta ndi chakudya, kumalimbikitsa kuyamwa kwa mapuloteni. Pogwirizana ndi vitamini B9 (folic acid), riboflavin imapanga maselo atsopano m'magazi, zomwe zimapangitsa kuti mafupa akhale okhazikika. Kuphatikizana kwa zinthuzi kumathandizira kupititsa patsogolo kaphatikizidwe ka hematopoietic stimulator - erythropoietin.

Kuphatikiza ndi vitamini B1, riboflavin imakhudza kuwongolera kwa hemoglobin m'magazi. Mankhwalawa amachititsa kuti mavitamini B6 (pyridoxine) ndi B9 (folic acid) apangidwe, komanso vitamini K.

Magwero a vitamini B2

Riboflavin amapezeka mokwanira muzakudya zambiri.

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Kukhazikitsidwa kwa riboflavin

Chifukwa chakuti vitamini B2 sichiwonongedwa, koma, m'malo mwake, imatsegulidwa ikakhala ndi kutentha, zinthuzo sizimatayika pakakhala kutentha. Zakudya zambiri, monga masamba, tikulimbikitsidwa kuti ziphike kapena kuphika kuti ziwonjezere kuchuluka kwa riboflavin.

Zofunika. Vitamini B2 imawonongedwa ikalowa munthawi ya acidic, chifukwa chake sikulimbikitsidwa kuti mutenge pamimba yopanda kanthu

Bongo

Kugwiritsa ntchito mosalamulirika kwa zowonjezera ndi zinthu zomwe zili ndi vitamini B2 kumabweretsa kudetsa kwa lalanje kwamkodzo, chizungulire, nseru, ndi kusanza. Nthawi zina, mafuta chiwindi ndi zotheka.

Zofunikira tsiku ndi tsiku

Kudziwa kuchuluka kwa vitamini B2 kuyenera kulowa m'thupi kuti igwire bwino ntchito tsiku ndi tsiku, ndikosavuta kuwongolera ndikuwongolera zomwe zili. Pa gulu lililonse, zaka izi ndizosiyana. Zimasiyananso ndi jenda.

Amuna ndi akazi, monga momwe tingawonere patebulopo, zofunikira tsiku ndi tsiku za riboflavin ndizosiyana pang'ono. Koma ziyenera kukumbukiridwa kuti ndimachita masewera olimbitsa thupi, masewera olimbitsa thupi, masewera olimbitsa thupi, vitamini B2 imachotsedwa m'maselo mwachangu kwambiri, chifukwa chake kufunika kwa anthuwa kumawonjezeka ndi 25%.

Pali njira ziwiri zikuluzikulu zomwe zingakwaniritsire kusowa kwa riboflavin:

• Pezani vitamini kuchokera pachakudya, posankha zakudya zabwino ndi zakudya zokhala ndi riboflavin.
• Gwiritsani ntchito zowonjezera zowonjezera zakudya.

Zizindikiro Zakusowa kwa Vitamini B2 M'thupi

• Magulu ochepa a hemoglobin.
• Kupweteka ndi kupweteka m'maso.
• Maonekedwe a ming'alu pamilomo, dermatitis.
• Kutsika kwamaso kwamaso.
• Njira zotupa za mucous membranes.
• Kuchepetsa kukula.

Makapisozi a Vitamini B2

Pofuna kuthana ndi kufunika kwa riboflavin, makamaka pakati pa othamanga ndi okalamba, opanga ambiri apanga kapisozi wosavuta wazakudya. Kapisozi 1 yekha patsiku ndi amene angalipirire kudya vitamini B2 yofunika tsiku lililonse kuti tikhale ndi thanzi labwino. Chowonjezera ichi chitha kupezeka mosavuta kuchokera ku Solgar, Now Foods, Thorne Research, CarlsonLab, Source Naturals ndi ena ambiri.

Mtundu uliwonse umagwiritsa ntchito mlingo wake wa chogwiritsira ntchito, chomwe, monga lamulo, chimaposa zofunikira tsiku ndi tsiku. Mukamagula chowonjezera, werengani mosamala malangizo ogwiritsira ntchito ndikutsatira mosamalitsa malamulo omwe amapezeka. Opanga ena amapanga zowonjezera zowonjezera zakudya. Izi zimalumikizidwa ndimitundu yosiyanasiyana ya kusowa kwa riboflavin m'magulu osiyanasiyana a anthu.

Onerani kanemayo: Vitamin B2 Quick Review (June 2025).