Vitamin B2 (riboflavin) - menene kuma menene don shi

Vitamin B2 ko riboflavin yana daya daga cikin mahimman bitamin masu narkewar ruwa B. Saboda kadarorinsa, coenzyme ne na yawancin abubuwan sarrafa biochemical masu mahimmanci ga lafiya.

Halin hali

A cikin 1933, ƙungiyar masu bincike sun gano rukuni na biyu na bitamin, wanda ake kira rukuni B. Riboflavin an haɗa shi na biyu, don haka suka karɓi wannan adadi da sunansa. Daga baya, an ƙara wannan rukunin bitamin, amma bayan jerin cikakken nazari, an cire wasu abubuwan da aka ɗora cikin kuskure ga rukunin B. Saboda haka keta jerin abubuwa a cikin ƙididdigar bitamin na wannan rukuni.

Vitamin B2 yana da sunaye da yawa, kamar su riboflavin ko lactoflavin, gishirin sodium, riboflavin 5-sodium phosphate.

Kayan aikin likitancin jiki

Thewayar ta ƙunshi lu'ulu'u masu kaifi mai haske mai haske rawaya-lemu mai dandano mai ɗanɗano. Saboda waɗannan kaddarorin, an yi riboflavin rajista azaman ingantaccen mai canza launin abinci E101. Vitamin B2 yana da kyau hadawa kuma yana sha kawai a cikin yanayin alkaline, kuma a cikin yanayin mai guba, aikinsa yana da tsarguwa, kuma an lalata shi.

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Riboflavin shine coenzyme na bitamin B6, yana da hannu a cikin haɗin ƙwayoyin jinin jini da ƙwayoyin cuta.

Tasirin bitamin a jiki

Vitamin B2 yana yin mahimman ayyuka a jiki:

1. Yana hanzarta kiran sunadarai, carbohydrates da mai.
2. Functionsara ayyukan kariya na sel.
3. Yana tsara musayar oxygen.
4. Yana inganta jujjuyawar kuzari cikin aikin tsoka.
5. Yana ƙarfafa tsarin mai juyayi.
6. Yana da wakili na rigakafin cutar farfadiya, cutar Alzheimer, neuroses.
7. Kula da lafiyar ƙwayoyin mucous.
8. Yana goyon bayan aikin thyroid.
9. Levelsara matakan haemoglobin, yana inganta ɗaukar ƙarfe.
10. Inganci a cikin maganin cututtukan fata.
11. Inganta gani na gani, yana hana ci gaban ido, yana kare kwayar ido daga fitowar ultraviolet, yana rage gajiya a ido.
12. Yana dawo da kwayoyin epidermal.
13. Ya rage tasirin gubobi akan tsarin numfashi.

Riboflavin dole ne ya kasance cikin wadatattun abubuwa a cikin kowane jiki. Amma ya kamata a tuna cewa tare da shekaru da kuma motsa jiki na yau da kullun, maida hankali a cikin sel yana raguwa kuma ya kamata a sake cika shi sosai.

Vitamin B2 don 'yan wasa

Riboflavin yana da hannu cikin haɗin furotin, wanda ke da mahimmanci ga waɗanda ke bin salon wasanni. Godiya ga aikin bitamin B2, sunadarai, kitse da kuma carbohydrates ana hada su cikin sauri, kuma kuzarin da aka samu sakamakon hada shi ya canza zuwa aikin tsoka, yana kara karfin juriya ga danniya da kuma kara karfinsu.

Wani kayan amfani na riboflavin ga 'yan wasa shine ikon hanzarta musayar iskar oxygen tsakanin kwayoyin halitta, wanda ke hana faruwar cutar hypoxia, wanda ke haifar da gajiya cikin sauri.

Yana da mahimmanci don amfani da bitamin B2 bayan horo azaman magani mai dawowa.

Ya kamata a lura cewa ƙimar oxygen metabolism a cikin mata yayin motsa jiki yana da yawa fiye da na maza. Saboda haka, buƙatar su don riboflavin ya fi yawa. Amma wajibi ne a yi amfani da kari tare da B2 bayan horo kawai tare da abinci, in ba haka ba riboflavin zai bazu a ƙarƙashin tasirin yanayin mai guba na sashin hanji.

Amfani da bitamin B2 tare da wasu abubuwa

Riboflavin yana hanzarta haɓaka haɗin sunadarai, mai da carbohydrates, yana haɓaka shayar sunadarai. Ta hanyar yin hulɗa tare da bitamin B9 (folic acid), riboflavin yana haɗa sabbin ƙwayoyin jini a cikin ɓarin ƙashi, wanda ke ba da gudummawa ga jikewa da abincin ƙashi. Haɗin haɗin waɗannan abubuwa yana haɓaka kira na babban mai motsa jini - erythropoietin.

Hadawa tare da bitamin B1, riboflavin yana shafar tsarin matakan haemoglobin a cikin jini. Wannan abu yana kunna kira na bitamin B6 (pyridoxine) da B9 (folic acid), da kuma bitamin K.

Tushen bitamin B2

Riboflavin yana cikin wadatattun kayan abinci da yawa.

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The assimilation na riboflavin

Saboda gaskiyar cewa ba a lalata bitamin B2, amma, akasin haka, ana kunna shi lokacin da aka fallasa shi da zafi, samfuran ba sa rasa natsuwa yayin maganin zafi. Yawancin kayan abinci, irin su kayan lambu, ana ba da shawarar a tafasa su ko kuma a toya su don ƙara yawan riboflavin ɗin su.

Mahimmanci. Vitamin B2 ya lalace lokacin da ya shiga cikin yanayin mai guba, don haka ba a ba da shawarar ɗaukar shi a cikin komai a ciki ba

Doara yawan aiki

Rashin amfani da kari da samfuran da ke ɗauke da bitamin B2 yana haifar da tabon orange na fitsari, jiri, jiri, da amai. A cikin mawuyacin yanayi, hanta mai mai yiwuwa ne.

Bukatar yau da kullun

Sanin yawan bitamin B2 dole ne a shiga cikin jiki don aikinsa na yau da kullun, yana da sauƙi don sarrafawa da daidaita abubuwan da ke ciki. Ga kowane rukuni na zamani, wannan ƙimar ta bambanta. Hakanan ya bambanta da jinsi.

A cikin maza da mata, kamar yadda ake gani daga tebur, abin da ake buƙata na yau da kullun don riboflavin ya ɗan bambanta. Amma dole ne a tuna cewa tare da motsa jiki na yau da kullun, wasanni da motsa jiki, ana cire bitamin B2 daga ƙwayoyin da sauri, saboda haka, buƙatarta ga waɗannan mutane ya ƙaru da 25%.

Akwai manyan hanyoyi guda biyu don sake cika ƙarancin riboflavin:

• Samu bitamin daga abinci, zaɓi ingantaccen tsarin abinci tare da abinci mai wadataccen riboflavin.
• Yi amfani da kayan abincin abinci na musamman.

Alamomin Rashin Ingancin Vitamin B2 a Jiki

• Levelsananan matakan haemoglobin.
• Jin zafi da zafi a idanu.
• Bayyanar fasa a kan lebe, dermatitis.
• Rage darajar hangen nesa.
• Tsarin kumburi na ƙwayoyin mucous.
• Sannu a hankali cikin girma.

Vitamin B2 capsules

Don saduwa da buƙata don riboflavin, musamman tsakanin 'yan wasa da tsofaffi, yawancin masana'antun sun haɓaka ingantaccen nau'ikan nau'ikan abincin abincin. Kashi guda 1 a rana na iya rama maka yawan bitamin B2 da ake buƙata don kiyaye lafiya. Ana iya samun wannan ƙarin a sauƙaƙe daga Solgar, Now Foods, Thorne Research, CarlsonLab, Source Naturals da sauran su.

Kowane alama yana amfani da sashin kansa na sashi mai aiki, wanda, a matsayin mai mulkin, ya zarce buƙatun yau da kullun. Lokacin siyan ƙarin, a hankali karanta umarnin don amfani kuma bi ƙa'idodin da aka shimfiɗa a ciki. Wasu masana'antun suna samar da kayan abincin abinci a cikin ƙari mai yawa. Wannan natsuwa yana da alaƙa da bambancin digiri na buƙatar riboflavin a cikin nau'ikan mutane daban-daban.

Kalli bidiyon: Why Vitamin B2 riboflavin is a fantastic supplement for Headache or Migraine? (Mayu 2025).