B2 (vitamin): imihlaba kunye nendima emzimbeni. Foods equlathe vitamin B2

eliguqulelwe ngokuthi "ebomini" yaye "iiproteins 'Liguqulwe lithatyathwa kwigama lesiLatini" vitamin ". Ileta eyabelwe iivithamini njengoko ezifunyenweyo. Amagama abanye babo baye kuphela boonobumba, kodwa ngomlomo. Umzekelo, B2 - riboflavin, Vitamin A - retinol, B12 - cyanocobalamin. Ngaphandle kokuba ezi zinto ziyimfuneko kuthi iingedosi ezincinane, kunye ukutyiwa yazo kufuneka ibe imihla ngemihla. Kwezinye iimeko, imfuno kuzo siyandiswa, umzekelo, ngexa lokukhulelwa, kwezinye izifo, nokonyuka noxinezeleko ngokwasemzimbeni okanye ngokwasengqondweni.

Iindlela iivithamini ezingenayo emzimbeni

• Angaphandle. Kulo mzekelo, i iivithamini kuza emzimbeni wethu evela ngaphandle - kunye nokutya, okanye ngokobugcisa. Eyona ndlela ilungileyo, Kakade ke, kuba izinto zendalo. Okokuqala, ukuba bafakwe ngcono ngumntu. Okwesibini, ngaphandle inikwa indibanisela amaqela ezahlukeneyo weevithamini, ngokwenjenjalo siqinisa isiphumo ngasinye enye.
• Zemveli, okanye lwangaphakathi. Iivithamini abambele Yindibanisela iintsholongwane ethunjini. Ubuthathaka yale indlela - imveliso umthamo encinane, ukusilela kunokwenzeka ngenxa izifo wokugaya, kwakunye ukufakwa elingonelanga iivithamini ukusuka colon ngenxa antibiotics.

Izizathu ngenxa yokuswela iivithamini ekutyeni

• iimveliso quality Poor. Ngapha koko, eli yokuhlala kunye nokusingqongileyo itshintshile, kwaye izityalo ngenxa musa ukufumana ulonwabo ngokupheleleyo zonke izondlo eziyimfuneko. izinto ungcolisa njengesisaza deplete amafa asele uNothozamile. Ukudla Human ngokuya kuba amahlwempu. Isiphumo saloo nto akusoloko kusenzeka ukuba wenze i menu ukwenzela ukunika ngokupheleleyo emzimbeni kunye izinto ezibalulekileyo kuyo.
• Iivithamini balahlekile ngexesha iimveliso unyango ubushushu.
• Ukutya Disorders imisebenzi musa ukuvumela ukuba zifunxwe ngumzimba izinto eziyimfuneko.
• ngenzuzo engaphelelanga okanye engalungelelananga iivithamini.
• Zonyaka factor: umzimba ekwindla kwiivenkile iivithamini lufumaneka entwasahlobo sentsilelo yabo. vitamin ekudleni kufuneka rhoqo. Qaphela ukuba phambi kokuba uqale ukuthatha i afikelelekayo, kufuneka udibane yincutshe.

Riboflavin: incazelo

Vitamin B2, vitamin okanye ukukhula, umzimba womntu kufuneka ukuba eqhelekileyo yokusebenza kwiiseli, yokucolwa of iiprotheni, amafutha, iikhabhohayidrethi, izicwili nokuphefumla. Riboflavin - into ngamanzi-emanzini. Kudibaniso vitamin A ngayo ivumela ukuqinisekisa ukuthembeka yangaphakathi. Ukongeza, le element libandakanyeka ukufunxeka vitamin B6 kunye intsimbi ekutyeni, kuyanceda okudambisa ukudinwa iliso, ukunqanda yokongulwa. Imixube ukuba kumafa wayo vitamin B2, zisetyenziswa unyango lwezifo zezikhumba, kakubi ephilisa amanxeba, ianemia, isifo seswekile, izifo zamehlo, ezimbi isisu, ukuqina hepatic.

Eyona umsebenzi vitamin B2

• Inxaxheba loku kwamkelwa yentsimbi yi umzimba;
• Ukuthabatha inxaxheba kuzo zonke iinkqubo pathways, kuquka, kunye Yindibanisela ATP;
• Yolungelelwaniso mpilo;
• Ukugcina ukusebenza okuqhelekileyo izitho umbono;
• Ukuqinisekisa ukusebenza eqhelekileyo le ndlala lengqula;
• Kukugcina saka ulusu, izikhonkwane, iinwele.

Yintoni iqulethe riboflavin

Vitamin B2 yinxalenye zokutya ezifana nobisi, ukutya okuziinkozo, imifuno, umhlehlo, nezintso, imifuno, igwele, iiamangile, amakhowa. akukho oluhlala emzimbeni womntu, ngoko yonke imihla unikeza kufuneka iilebhile. I-avareji imfuneko mihla le vitamin ngumlinganiselo 1.3 mg. Xa ukhulelwe lo ummiselo landa 1.6 mg. Kufuneka kukhunjulwe ukuba ukukhanya utshabalalisa vitamin B2 ekutyeni. Kufuneka ingqalelo xa bepheka nokugcina ukutya. ubisi ngobushushu Kuyancomeka sethumba, njengoko unyango ubushushu unako ukutshabalalisa ngokupheleleyo riboflavin eziqulathwe elubisini.

Kutheni kukho ukunqongophala riboflavin emzimbeni

Oyena nobangela vitamin B2 ukuhluleka mzimba: nezingafezekanga, ukungabikho le vitamin kwi ukutya, engafanelekanga zokugcina okanye ukupheka ukutya abazizityebi riboflavin. Esinye isizathu isenokuba malabsorption ethunjini, iimfuno ukukhula le vitamin nge ukwandisa umsebenzi ngokwasemzimbeni, okanye, umz, ukukhulelwa. utyatyazo Chronic, isifo zesibindi, butywala zinokwenza ukuswela vitamin B2.

Iimpawu B2 ukungabikho

Kubonakaliswa riboflavin intswelo kunokuba dermatitis seborrheic (rough isikhumba enamaxolo, ingakumbi phezu kobuso), stomatitis emboxo, luphawulwa neentanda iimbombo emlonyeni. Kukho enokuphazamisa imithambo-luvo, buthathaka kwezihlunu, iintlungu apha emilenzeni. Njengomgaqo, kukho ukuswela ivithamin B2 ngaphandle iingxaki kunqabile. Kaninzi oku kudityaniswe yokudla kunye notshintsho hormone parameters. ukungabikho kakhulu negative yale vitamin kuchaphazela umzimba lo mntwana. Ngaloo ndlela, abantwana riboflavin intswelo ukuba ningatyhafi oontanga babo, inkumbulo yabo ibe mandundu kukho inattention, ukuphazamiseka. Kuba ukuswela orhanelwa ivithamin B2 unikwe uvavanyo lwegazi.

Mzimba e njengezingxobo

Ukuze enze ngenxa yokungabikho riboflavin basoloko emiselweyo vitamin B2 in ampoules. ukufumana rate 1 - 1.5 iinyanga. B2 ihlangana kakuhle vitamin B6, ukwandisa ukusebenza kwayo. Kwakhona olunoluncedo indibanisela riboflavin ngezakhi zinc. Le yindibaniselwano iza kuphucula digestibility zinc, ngenxa apho lwesi sakhi chaza into bioavailable ngakumbi. Riboflavin akuvumelani iivithamini C kunye B1.

Imfuneko yokuba abasetyhini abakhulelweyo

Iivithamini B1, B2 ufuna abasetyhini abakhulelweyo ukuya kakhulu kakhulu ngabantu abaqhelekileyo. Imfuneko yemihla hydrochloride kumanina angama kwindawo 'umdla "yi 10-20 mg ngosuku. Ngokuthatha mzimba, oko kuthintela imiqondiso yokuqala yetyhefu, zesibeleko inertia, lukwakhuthaza iinkqubo sentliziyo luvo, kuphucula onombilini. Xa ukuswela ezi zinto kuvela esiswini, kukho ubuthathaka zezihlunu, iintlungu entliziyweni, kukho ukuphazamiseka yophuhliso nokukhula olungekazalwa. Vitamin B2 kwakhona kuthintela umbele nokuqhekeka.

B vitamins

yonke entsokothileyo B iivithamini zinika inkqubo esempilweni luvo kwaye linoxanduva ukutya amandla. Kwakhona, kwiindawo ezininzi kwezi zinto ixhomekeke ukusebenza kwamajoni omzimba kunye nokusebenza lokukhula cell. indoda Modern kudala uxinzelelo engqondweni nangokweemvakalelo, sesichengeni kuxinezeleko, izifo ezingapheliyo, le iivithamini B ziyafuneka kukuninzi. Iivithamini B1, B2, B6 ifumaneka nagwele yamazimba. Pyridoxine iyafuneka ngawo umzimba ukwetyisa ye asidi acid, obandakanyeka nethe kweziyi, amafutha, carbohydrate. Iivithamini B2, B6, ngaba B12 zingafunyanwa ukusetyenziswa yenkomo zesibindi. Cyanocobalamin efunekayo ukuze hematopoiesis eziqhelekileyo, ubonelela kuqheleke lipid yokucolwa esibindini, ngokwenjenjalo kuncitshiswe inqanaba yegazi kunye nokuphucula inkumbulo.

Iivithamini B1, B2, B12 na isiseko kwindlela eqhelekileyo yokusebenza naziphi na izilwanyana. Ngenxa umthetho, kukho intsilelo kwezi zinto azibonakali iimpawu ekuqaleni ezincinane abantu badla musa ukunikela ingqalelo. Noko ke, kamva ke kusenokukhokelela kwiinguqu vuhlayiseki. Ngenxa yoko, umzimba unciphisa umxholo ikhalsiyam, iphosphate, nezinki. Oku, wavakalisa ukutshatyalaliswa amazinyo, ngokomzimba, ukungabi namdla, kwaye ngenxa yoko, ukudla, ukungaboni.

Iivithamini B6, B2, B1, B12 amanzi enyibilikayo, ngoko ke kufuneka ukuba zidle yonke imihla ngokutya. Riboflavin nayo zingathengwa njengezingxobo kwi ekhemesti. Kodwa oku kufuneka kwenziwe kuphela xa vitamin ukuswela emsebenzini ixesha elide, waza ke kuphela udibane nogqirha wakho. Complex B iivithamini ukusebenza kakhulu kakuhle ngaphezu isiqalelo ngasinye ngokwahlukeneyo. nezingafezekanga ikhokelela becala yokungabikho eziliqela weevithamini, ngoko kuyimfuneko ukuba ubasuse inzima kakhulu.

Ukubaluleka vitamins

Ezi izinto awabulawa unyango bubushushu. Vitamin B2 ayiwufuni ekukhanyeni kwaye enyibilikayo emanzini. Fumana ezi izimbiwa abangaphezu kwemfuneko ekutyeni akunakwenzeka. ngokugqithiseleyo zivela lindle. B iivithamini kufuneka kuwela imizimba yethu yonke imihla, njengoko abanayo ubuchule yande. Ezi izinto awabulawa utywala, caffeine, inicotine, tannins, iswekile Sugar-Boy. Kwakhona zingakotshwa kwazona kunye nokuselwa imithi. Ukuze siphephe iingozi ezinjalo, ngexesha unyango kagqirha angaqesha vitamin B2 in ampoules. Ngexesha uxinezeleko kwandisa izinga ukutya, ngoko kwiimeko ezinjalo, kufuneka umzimba ukuze iivithamini ukunyuka. Gastritis nezifo isilonda Peptic kukho isiphazamiso Yindibanisela ivithamin microflora ephilayo.

Food and Vitamins

Vitamin B2 igcwele ukutya kwesilwanyana soqobo: ubisi kunye nobisi neemveliso, iyogurt, ice cream, inyama, inyama yenkukhu, amaqanda, intlanzi, itshizi, isibindi, nagwele. Kwakhona, le isiqalelo chaza umzimba sicebisa amandongomane, iintlobo grain yonke, okuziinkozo, amakhowa, imifuno eluhlaza - broccoli, isipinatshi, zeavokhado. Kuba imigangatho riboflavin mihla iya kuba ezaneleyo isiqingatha ugalele itispuni lunganyangwa amandongomane ngcu non-du. Ukuba uvula, uyakwazi Ungakhathazeki malunga ukungabikho vitamin B2 emzimbeni kwi ukutya buckwheat imihla, irayisi kunye oatmeal. Fans kwisiqhamo kufuneka bazi ukuba uninzi riboflavin ezifumaneka apricot.