Ukudla okunothile ku-Vitamin B2
-Delile
IVitamin B2, ebizwa nangokuthi i-riboflavin, iyingxenye yamavithamini ayinkimbinkimbi ka-B futhi itholakala ikakhulu obisini nakwizithako zalo, njengoshizi nama-yogurts, ngaphezu kwalokho nokuba khona ekudleni okufana nesibindi, amakhowe, isoya neqanda .
Le vithamini inezinzuzo zomzimba njengokukhuthaza ukukhiqizwa kwegazi, ukugcina imetabolism efanele, ukukhuthaza ukukhula nokuvimbela izinkinga ohlelweni lwezinzwa nasekubukeni, njenge-cataract. Bona eminye imisebenzi lapha.
Inani likavithamini B2 ekudleni
Ithebula elilandelayo likhombisa imithombo yokudla esemqoka kavithamini B2 kanye nenani lale vithamini ku-100 g ngamunye wokudla.
| Ukudla (100g) | Inani likavithamini B2 | Amandla |
| Isibindi senkomo esibilisiwe | 2.69 mg | 140 kcal |
| Ubisi lonke | 0.24 mg | 260 kcal |
| Ushizi lweMinas Frescal | 0.25 mg | 264 kcal |
| I-yoghurt yemvelo | 0.22 mg | 51 kcal |
| Imvubelo kaBrewer | 4.3 mg | 345 kcal |
| Ama-oats ahlanganisiwe | 0.1 mg | 366 kcal |
| Ama-alimondi | 1 mg | 640 kcal |
| Iqanda elibilisiwe | 0.3 mg | 157 kcal |
| Isipinashi | 0.13 mg | 67 kcal |
| Ingulube ephekiwe | 0.07 mg | Amakholori angama-210 |
Ngakho-ke, njengoba kunokudla okuningana okunothe ku-vitamin B2 okufakwa kalula ekudleni, imvamisa ukusweleka kwaleli vithamini kuhlobene namacala we-anorexia noma ukungondleki, okuyizinkinga lapho ukudla okujwayelekile kuncishiswa kakhulu.
Kunconywe inani lansuku zonke
Isincomo sikavithamini B2 samadoda amadala anempilo ngu-1.3 mg ngosuku, kanti kwabesifazane inani kufanele libe ngu-1.1 mg.
Uma idliwe ngamanani amancane noma lapho ibhekene nezinkinga ezinkulu zempilo njengokuhlinzwa nokusha, ukungabi bikho kukavithamini B2 kungadala izinkinga ezifana nezilonda zomlomo, ukubona okukhathele nokuncipha kokukhula. Bona izimpawu zokushoda kukavithamini B2 emzimbeni.
Imibhalo Ethandekayo
Amathiphu ama-5 wokusebenzisa kahle ukhilimu wokudiliza
