Riboflavin

I-Riboflavin uhlobo lwevithamini B. Iyancibilika emanzini, okusho ukuthi ayigcinwanga emzimbeni. Amavithamini ancibilika emanzini ancibilika emanzini. Inani elisele levithamini lishiya umzimba ngomchamo. Umzimba ugcina inqolobane encane yalawa mavithamini. Kufanele zithathwe njalo ukugcina indawo ebekiwe.

I-Riboflavin (i-vitamin B2) isebenza namanye amavithamini B. Kubalulekile ekukhuleni komzimba. Kuyasiza ekukhiqizeni amangqamuzana egazi abomvu. Iphinde isize ekukhipheni amandla avela kuma-protein.

Ukudla okulandelayo kunikeza i-riboflavin ekudleni:

• Imikhiqizo yobisi
• Amaqanda
• Imifino eluhlaza
• Inyama enciphile
• Inyama yomzimba, efana nesibindi nezinso
• Imidumba
• Ubisi
• Amantongomane

Izinkwa nezinhlamvu zivame ukuqiniswa nge-riboflavin. Kuqinisiwe kusho ukuthi uvithamini ungeziwe ekudleni.

I-Riboflavin ibhujiswa ukuvezwa ukukhanya. Ukudla okune-riboflavin akufanele kugcinwe ezitsheni ezicacile ezikhanyiselwe ukukhanya.

Ukuntuleka kwe-riboflavin akuvamile e-United States ngoba le vithamini iningi ekunikezelweni kokudla. Izimpawu zokushoda okukhulu zifaka:

• Ukushoda kwegazi
• Izilonda zomlomo noma zomlomo
• Izikhalazo zesikhumba
• Umphimbo obuhlungu
• Ukuvuvukala kolwelwesi lwamafinyila

Ngoba i-riboflavin iyi-vithamini encibilikiswa ngamanzi, amanani asele ashiya umzimba ngomchamo. Abukho ubuthi obaziwayo obuvela ku-riboflavin.

Izincomo ze-riboflavin, kanye nezinye izakhamzimba, zinikezwa ku-Dietary Reference Intakes (ama-DRIs) akhiwe yiFood and Nutrition Board e-Institute of Medicine. I-DRI yigama lesethi yezithenjwa ezisetshenziswayo ukuhlela nokuhlola ukutholwa komsoco kwabantu abaphilile. Lawa magugu, ahluka ngokweminyaka nobulili, afaka:

Isibonelelo Esinconyiwe Sezokudla (RDA): Izinga lokudla nsuku zonke elanele ukuhlangabezana nezidingo zomsoco cishe zabo bonke (97% kuya ku-98%) abantu abaphilile. I-RDA iyizinga lokudla elincike ebufakazini besayensi.

Ukudla okwanele (AI): Leli zinga lisungulwa lapho bungekho ubufakazi obanele bocwaningo lwesayensi ukuthuthukisa i-RDA. Isethwe ezingeni okucatshangwa ukuthi liqinisekisa ukondleka okwanele.

I-RDA yeRiboflavin:

Izinsana

• Izinyanga ezi-0 kuye kwezingu-6: 0.3 * milligrams ngosuku (mg / ngosuku)
• Izinyanga eziyi-7 kuya kwezingu-12: 0.4 * mg / ngosuku

Ukudla okwanele (AI)

Izingane

• 1 kuya eminyakeni engu-3: 0.5 mg / ngosuku
• Iminyaka emi-4 kuya kwengu-8: 0.6 mg / ngosuku
• Iminyaka eyi-9 kuye kwengu-13: 0.9 mg / ngosuku

Intsha kanye nabantu abadala

• Abesilisa abaneminyaka engu-14 nangaphezulu: 1.3 mg / ngosuku
• Abesifazane abaneminyaka engu-14 kuya kwengu-18: 1.0 mg / ngosuku
• Abesifazane abaneminyaka engu-19 nangaphezulu: 1.1 mg / ngosuku
• Ukukhulelwa: 1.4 mg / ngosuku
• Ukwehliswa kwesikhumba: 1.6 mg / ngosuku

Indlela engcono yokuthola imfuneko yansuku zonke yamavithamini abalulekile ukudla ukudla okulinganiselayo okuqukethe izinhlobo ezahlukene zokudla.

Uvithamini B2

• IVitamin B2 inzuzo
• Umthombo we-Vitamin B2

UMason JB. Amavithamini, umkhondo wamaminerali, namanye ama-micronutrients. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-25. IPhiladelphia, PA: Elsevier Saunders; 2016: isahluko 218.

Maqbool A, Parks EP, Shaikhkhalil A, Panganiban J, Mitchell JA, Stallings VA. Izidingo zokudla okunempilo. Ku: Kliegman RM, St Geme JW, Blum NJ, Shah SS, Tasker RC, Wilson KM, eds. Incwadi kaNelson Yezingane. Umhlaka 21. IPhiladelphia, PA: Elsevier; 2020: isahluko 55.

USalwen MJ. Amavithamini nezinto ezilandelwayo. Ku: McPherson RA, Pincus MR, abahleli. UHenry’s Clinical Diagnosis and Management by Laboratory Methods. Umhla ka-23. ISt Louis, MO: Elsevier; 2017: isahluko 26.