Riboflavin

Riboflavin ndi mtundu wa vitamini B. Imasungunuka ndi madzi, zomwe zikutanthauza kuti sichisungidwa m'thupi. Mavitamini osungunuka m'madzi amasungunuka m'madzi. Mavitamini otsala amatuluka m'thupi kudzera mkodzo. Thupi limasunga pang'ono mavitamini awa. Amayenera kutengedwa pafupipafupi kuti azisamalira nkhokwe.

Riboflavin (vitamini B2) imagwira ntchito ndi mavitamini ena a B. Ndikofunikira pakukula kwa thupi. Zimathandiza pakupanga maselo ofiira ofiira. Zimathandizanso kutulutsa mphamvu kuchokera ku mapuloteni.

Zakudya zotsatirazi zimapereka riboflavin mu zakudya:

• Zogulitsa mkaka
• Mazira
• Masamba obiriwira obiriwira
• Zakudya zotsamira
• Zakudya zamagulu, monga chiwindi ndi impso
• Nyemba
• Mkaka
• Mtedza

Mkate ndi chimanga nthawi zambiri zimalimbikitsidwa ndi riboflavin. Kulimbikitsidwa kumatanthauza kuti vitamini yawonjezedwa pachakudya.

Riboflavin imawonongedwa ndikuwonetsa kuwala. Zakudya zokhala ndi riboflavin siziyenera kusungidwa muzotengera zomveka bwino zomwe zimawunika.

Kuperewera kwa riboflavin sikofala ku United States chifukwa vitamini iyi imapezeka munthawi ya chakudya. Zizindikiro zakusowa kwakukulu ndizo:

• Kuchepa kwa magazi m'thupi
• Zilonda za pakamwa kapena pakamwa
• Madandaulo a khungu
• Chikhure
• Kutupa kwa mamina

Chifukwa riboflavin ndi mavitamini osungunuka m'madzi, zotsalira zimachoka mthupi kudzera mumkodzo. Palibe poyizoni wodziwika kuchokera ku riboflavin.

Malangizo a riboflavin, komanso zakudya zina, amaperekedwa mu Dietary Reference Intakes (DRIs) yopangidwa ndi Food and Nutrition Board ku Institute of Medicine. DRI ndi nthawi yolembera omwe amagwiritsidwa ntchito pokonza ndikuwunika michere ya anthu athanzi. Izi, zomwe zimasiyana zaka komanso kugonana, zimaphatikizapo:

Ovomerezedwa ndi Dietary Allowance (RDA): Kuchuluka kwa chakudya tsiku lililonse chokwanira kukwaniritsa zosowa za anthu pafupifupi onse (97% mpaka 98%). RDA ndiyeso yolowerera potengera umboni wa kafukufuku wasayansi.

Kudya Kwokwanira (AI): Mulingo uwu umakhazikitsidwa pomwe palibe umboni wokwanira wofufuza zasayansi wopanga RDA. Imaikidwa pamlingo womwe umaganiziridwa kuti umapatsa thanzi chakudya chokwanira.

RDA ya Riboflavin:

Makanda

• Miyezi 0 mpaka 6: 0,3 milligrams patsiku (mg / tsiku)
• Miyezi 7 mpaka 12: 0.4 * mg / tsiku

Kudyetsa Kokwanira (AI)

Ana

• 1 mpaka 3 zaka: 0,5 mg / tsiku
• Zaka 4 mpaka 8: 0.6 mg / tsiku
• Zaka 9 mpaka 13: 0.9 mg / tsiku

Achinyamata ndi achikulire

• Amuna azaka 14 kapena kupitirira: 1.3 mg / tsiku
• Akazi azaka 14 mpaka 18 zaka: 1.0 mg / tsiku
• Akazi azaka 19 kapena kupitilira apo: 1.1 mg / tsiku
• Mimba: 1.4 mg / tsiku
• Kutsekemera: 1.6 mg / tsiku

Njira yabwino yopezera mavitamini ofunikira tsiku ndi tsiku ndi kudya chakudya chopatsa thanzi chomwe chili ndi zakudya zosiyanasiyana.

Vitamini B2

• Vitamini B2 phindu
• Gwero la Vitamini B2

Mason JB. Mavitamini, kufufuza mchere, ndi micronutrients ena. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. Wolemba 25. Philadelphia, PA: Elsevier Saunders; 2016: chap 218.

Maqbool A, Parks EP, Shaikhkhalil A, Panganiban J, Mitchell JA, Stallings VA. Zofunikira pazakudya. Mu: Kliegman RM, St. Geme JW, Blum NJ, Shah SS, Tasker RC, Wilson KM, olemba. Nelson Textbook of Pediatrics. Wolemba 21. Philadelphia, PA: Elsevier; 2020: chap 55.

Salwen MJ. Mavitamini ndi kufufuza zinthu. Mu: McPherson RA, Pincus MR, olemba., Eds. Henry's Clinical Diagnosis and Management by Laboratory Methods. Wachitatu. St Louis, MO: Elsevier; 2017: mutu 26.