Mea Kākau: Roger Morrison
Lā O Ka Hana: 1 Kepakemapa 2021
HōʻAno Hou I Ka Lā: 1 Apelila 2025
Anonim
Vitamin B2 Riboflavin | Biochemistry | Transport, Functions, Deficiency | Vitamins
Wikiō: Vitamin B2 Riboflavin | Biochemistry | Transport, Functions, Deficiency | Vitamins

Anter

ʻO ka Vitamin B2, ka mea i kapa ʻia ʻo riboflavin, he mea nui no ke kino no ka mea komo i nā hana e like me ka hoʻoulu ʻana i ke koko a me ka mālama ʻana i ka metabolism pono.

Hiki ke loaʻa ka nui o kēia wikamina i ka waiū a me nā mea i loaʻa mai, e like me ka tī a me ka yogurt, a aia pū kekahi i nā meaʻai e like me ka flakes oat, mushroom, spinach a me nā hua manu. E ʻike i nā meaʻai ʻē aʻe ma aneʻi.

No laila, kūpono ka ʻai kūpono ʻana o ka wikamina B2 no ka mea hana ia i nā hana aʻe i loko o ke kino:

  • Komo i ka hana o ka ikehu i ke kino;
  • Paipai i ka ulu a me ka hoʻomohala ʻana, keu hoʻi i ka wā kamaliʻi;
  • Hana e like me nā antioxidants, pale i nā maʻi e like me ka maʻi ʻaʻai a me atherosclerosis;
  • Mālama i ke olakino o nā hunaola ʻulaʻula, nā kuleana e lawe i ka oxygen i loko o ke kino;
  • Mālama i ke olakino o ka maka a pale i ka cataract;
  • Mālama i ka olakino o ka ʻili a me ka waha;
  • Mālama i ka hana kūpono o ka ʻōnaehana ʻōnaehana;
  • E hoʻemi i ke alapine a me ka ikaika o ka migraines.

Eia kekahi, he mea nui kēia wikamina no nā huaora B6 a me ka waikawa folic e hana i kā lākou mau hana kūpono i ke kino.


Mea i ʻōlelo ʻia

Hoʻololi ka nui o ka ʻai B2 i koi ʻia e like me ka makahiki a me ke kāne, e like me ka mea i hōʻike ʻia ma ka papa aʻe.

MakahikiKa nui o ka Vitamin B2 i kēlā me kēia lā
1 a 3 mau makahiki0.5 mg
4 a 8 mau makahiki0.6 mg
9 a 13 mau makahiki0.9 mg
Nā kaikamahine mai ka 14 a hiki i ka 18 mau makahiki1.0 mg
Nā kāne 14 mau makahiki a ʻoi1.3 mg
Nā wahine 19 mau makahiki a ʻoi1.1 mg
Nā wahine hāpai1.4 mg
Wahine hānai1.6 mg

Hiki i ka nele o kēia wikamina ke hoʻopilikia i nā pilikia e like me ka luhi pinepine a me nā ʻeha o ka waha, ʻoi aku ka maʻamau o ka poʻe hana i nā papaʻai mea ʻai me ka ʻole o ka waiū a me nā hua i ka papa kuhikuhi. E ʻike i nā ʻōuli o ka nele o ka wikamina B2 i loko o ke kino.

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