Riboflavin

ʻO Riboflavin kahi ʻano o ka huaola B. He maʻalahi ka wai, ʻo ia hoʻi ʻaʻole mālama ʻia i loko o ke kino. Wehe i loko o ka wai nā wikamina hiki ke hoʻoheheʻe ʻia e ka wai. ʻO nā koena i koe o ka wikamina e haʻalele i ke kino ma o ka mimi. Mālama ke kino i kahi mālama liʻiliʻi o kēia mau huaora. Lawe ʻia lākou i kahi manawa maʻamau e mālama i ka mālama.

Hana ʻo Riboflavin (wikamina B2) me nā huaʻai B ʻē aʻe. He mea nui ia no ka ulu ʻana o ke kino. Kōkua ia i ka hana ʻana o ke koko ʻulaʻula. Kōkua pū ia i ka hoʻokuʻu ʻana o ka ikehu mai nā protein.

Hāʻawi nā meaʻai aʻe i ka riboflavin i ka papaʻai:

• Nā huahana waiū
• Huamoa
• Nā lau lau ʻōmaʻomaʻo
• Nā ʻai lean
• ʻO nā ʻiʻo ʻokena, e like me ke ake a me nā puʻupaʻa
• Legume
• Waiu
• Nati

Hoʻoikaika pinepine ʻia nā berena a me nā cereala me ka riboflavin. ʻO ka mea i paʻa i ka lāʻau i hoʻohui ʻia i ka meaʻai.

Hoʻopau ʻia ʻo Riboflavin e ka hōʻike ʻana i ke kukui. ʻAʻole pono e mālama ʻia nā meaʻai me ka riboflavin i loko o nā pahu piha i ʻike ʻia i ka malamalama.

ʻAʻohe maʻamau ka nele o ka riboflavin maʻAmelika Hui Pū ʻIa no ka mea nui kēia vitamina i ka lako o ka meaʻai. ʻO nā ʻōuli o kahi hemahema nui e like me:

• Anemia
• Wahi a waha a lehelehe paha
• Nā hoʻopiʻi ʻōiwi
• Eha ka 'ā'ī
• ʻO ka pehu o nā membrane mucous

Ma muli o ka riboflavin kahi wikamina hiki ke hoʻoheheʻe ʻia i ka wai, waiho nā koena i ke kino ma o ka mimi. ʻAʻohe mea ʻona i ʻike ʻia mai riboflavin.

Hāʻawi ʻia nā ʻōlelo aʻoaʻo no ka riboflavin, a me nā meaola ʻē aʻe, i ka Dietary Reference Intakes (DRI) i hoʻomohala ʻia e ka Papa Meaʻai a Meaʻai ma ka Institute of Medicine. ʻO DRI kahi manawa no kahi papa kuhikuhi o nā lawe i hoʻohana ʻia e hoʻolālā a loiloi i nā ʻai momona a ka poʻe olakino. ʻO kēia mau waiwai, ʻokoʻa i ka makahiki a me ka moekolohe, me:

Ka Papa Kuhikuhina Meaʻai (RDA): ʻO ka awelika o ka pae o ka ʻai i lawa i kēlā me kēia lā e lawa i nā pono kūpono o nā mea āpau (97% a 98%) mau kānaka olakino. ʻO kahi RDA kahi pae lawe e pili ana i nā hōʻike ʻepekema noiʻi.

Loaʻa kūpono (AI): Hoʻokumu ʻia kēia pae inā ʻaʻole lawa nā hōʻike ʻepekema noiʻi e hoʻomohala i kahi RDA. Hoʻonohonoho ʻia ia i kahi pae i manaʻo ʻia e hōʻoia i ka lawa pono o ka meaʻai.

RDA no Riboflavin:

Nā pēpē

• 0 a 6 mau mahina: 0.3 * milligrams i kēlā me kēia lā (mg / lā)
• 7 a 12 mau mahina: 0.4 * mg / lā

* Loaʻa pono (AI)

Nā keiki

• 1 i nā makahiki 3: 0.5 mg / lā
• 4 a 8 mau makahiki: 0.6 mg / lā
• 9 a 13 mau makahiki: 0.9 mg / lā

Nā ʻōpio a me nā mākua

• Nā makahiki 14 o ke kāne a keu aku: 1.3 mg / lā
• Nā wahine wahine 14 a 18 mau makahiki: 1.0 mg / lā
• Nā makahiki wahine 19 a ʻoi aku: 1.1 mg / lā
• Hāpai keiki: 1.4 mg / lā
• Lactation: 1.6 mg / lā

ʻO ke ala ʻoi loa e loaʻa ai ka koi o kēlā me kēia lā o nā wikamina koʻikoʻi e ʻai i ka papaʻai kaulike i loaʻa nā ʻano meaʻai like ʻole.

ʻO Vitamin B2

• Loaʻa ka pono ʻo Vitamin B2
• Kumu Vitamin B2

ʻO Mason JB. ʻO nā wikamina, nā minela ukali, a me nā micronutrients ʻē aʻe. I: Goldman L, Schafer AI, eds. ʻO ka lāʻau lapaʻau Goldman-Cecil. 25th hua. Piladelapia, PA: Elsevier Saunders; 2016: chap 218.

Maqbool A, Parks EP, Shaikhkhalil A, Panganiban J, Mitchell JA, Stallings VA. Nā koi kūpono I: Kliegman RM, St. Geme JW, Blum NJ, Shah SS, Tasker RC, Wilson KM, eds. ʻO Puka Textbook of Pediatrics ʻo Nelson. 21st ed. Piladelapia, PA: Elsevier; 2020: chap 55.

ʻO Salwen MJ. Nā wikamina a me nā kumuwaiwai kuhi. I: McPherson RA, Pincus MR, hua. ʻO kā Henry's Clinical Diagnosis a me Management e nā Laboratory Methods. 23rd Ed. St Louis, MO: Elsevier; 2017: chap 26.