Riboflavin, kapa vithamine B-2, ke setho sa lelapa le senyang metsi la livithamine tsa B-Complex. E hlokahalang bakeng sa tsoekere ea methapoli e le hore 'mele oa hao o ka hlahisa matla ho tsoa lik'habohaedreite. E ne e boetse e hloka bakeng sa tlhahiso ea lisele tse khubelu tsa mali le khōlo ea 'mele e tloaelehileng.
Riboflavin e boetse e sebetsa e le antioxidant ho thusa ho thibela tšenyo e khōlō ho lisele tsa hau. Tšenyo ena e ka tsoa ho ts'ilafalo, ho tsuba kapa ho hlahisa likokoana-hloko tse ling, hape e etsahala ka lebaka la metabolism e tloaelehileng.
Bothata ke ba seoelo. Riboflavin e fumanoa ka tlhaho lijong tse mafura, mahe, meroho e tala, makhasi, limela, lijo tse matlafetseng le lijo-thollo, lebese le lihlahisoa tsa lebese. Bohobe bo matlafetseng le lijo-thollo li boetse li na le riboflavin.
E utloahala ho leseli, kahoo lijo tse ruileng ka riboflavin ha lia lokela ho bolokoa ka lijaneng tse hlakileng-ke ka lebaka leo lebese le rekisoang lijaneng tsa opaque. Ho pheha ha ho senya riboflavin.
Lefapha la Bophelo le Bongaka la National Academy of Sciences, Engineering, le Medicine le behile lits'oants'o tsa lijo tsa riboflavin tse thehiloeng ho lilemo le ho kopanela liphate. Li-DRI li lekane le chelete eo motho ea phelang hantle a ka e hlokang ka letsatsi, kahoo haeba u na le maemo a mang a bophelo, u lokela ho bua le ngaka ea hao ka litlhoko tsa hao tsa vithamine le tsa diminerale.
Dietary Reference Intakes
Batona
Lilemo tse 1 ho isa ho tse tharo: 0.5 milligrams ka letsatsi
Lilemo tse 4 ho isa ho tse 8: 0,6 milligrams ka letsatsi
Lilemo tse 9 ho isa ho tse 13: 0.9 milligrams ka letsatsi
Lilemo tse 14 +: 1.3 milligrams ka letsatsi
Tsehali
Lilemo tse 1 ho isa ho tse tharo: 0.5 milligrams ka letsatsi
Lilemo tse 4 ho isa ho tse 8: 0,6 milligrams ka letsatsi
Lilemo tse 9 ho isa ho tse 13: 0.9 milligrams ka letsatsi
Lilemo tse 14 ho isa ho tse 18: 1.0 milligrams ka letsatsi
Lilemo tse 18+: 1.1 milligrams ka letsatsi
Basali ba nang le moimana: limililo tse 1,4 ka letsatsi
Basali ba anyesang: limiligrama tse 1.6 ka letsatsi
Hangata ho noa ha riboflavin ho lekaneng ho ja lijo tse tloaelehileng e le hore ho tlatsetsoa ha ho hlokahale.
Li-supplementary riboflavin li 'nile tsa khothalletsoa ho thibela lik'hemik'hale le ho phekola kapa ho thibela hlooho ea hlooho ea migraine, empa ho hlokahala lipatlisiso tse eketsehileng ho bona hore na e hlile e molemo.
Riboflavin ha e bonahale e bakile litla-morao tse tebileng, 'me hangata ho sebelisoa ho nkoa e sireletsehile, esita le ka litekanyetso tse phahameng tsa tlatsetso. Setsi sa Meriana ha se behe meeli e ka khonehang e ka holimo ea ho nkoa ha riboflavin ho tsoa lijong tse ling tsa lijo.
Empa mehloli e meng e re litekanyetso tsa riboflavin ka holimo ho limilimithara tse 10 ka letsatsi li ka baka tšenyo ea mahlo letsatsing. Hape, tekanyo e phahameng haholo e ka baka ho tsuba, ho senya, ho chesa maikutlo a letlalo le kutloisiso ea ho khanya.
Meriana e nyane ea riboflavin, joaloka se fumanoang vithamine ea B-complex kapa esita le multivitamin e tla etsa hore motsu oa hao o be mosehla o khanyang.
Ho nka vithamine ea B e le nako ea nako e telele ho ka fella ka ho se lekane ha li-vithamine tse ling tsa bohlokoa. Ka lebaka lena, u ka rata ho nka vithamine e rarahaneng ea B, e akarelletsang li-vithamine tsohle tsa B.
Bua le mofani oa hao oa tlhokomelo ea bophelo haeba u nahana ho nka litekanyetso tse kholo tsa riboflavin kapa vithamine leha e le efe kapa diminerale.
Lisebelisoa:
Li-dietitians tsa Canada. "Lijo Mohloli oa Riboflavin (Vithamine B2)." E fihlile ka la 13 April, 2016. http://www.dietitians.ca/Nutrition-Resources-AZ/Factsheets/Vitamins/Food-Sources-of-Riboflavin-(Vitamin-B2).aspx.
Gropper SS, Smith JL, Groff JL. "Phepo e nepahetseng le Metabolism ea Batho." Khatiso ea Botšelela. Belmont, CA Khamphani ea Wadsworth ea Publishing, 2013. E fumaneha ka la 13 April, 2016.
Bophelo bo botle le Meriana ea Bongaka ea Likolo tsa Sechaba tsa Sciences, Boenjiniere le Meriana. "Dietary Reference Intakes Tables le Tlhahlobo." E fihlile ka la 13 April, 2016. http://www.nationalacademies.org/hmd/activities/nutrition/summarydris/dri-tables.aspx.
Setsi sa Bongaka sa Univesithi ea Maryland. "Vithamine B2 (Riboflavin)." E fihlile ka la 13 April, 2016. http://umm.edu/health/medical/altmed/supplement/vitamin-b2-riboflavin.