B2 (vhitamini): zvivako uye basa mumuviri. Zvokudya zvine vhitamini B2

rinoshandurwa kuti "upenyu" uye "mapuroteni" rinoshandurwa kubva rechiLatin rokuti "vhitamini". A tsamba basa mavhitaminzi sezvo ivo vakaona. Mazita vamwe vavo havana chete lettering, asiwo cheshoko. Somuenzaniso, B2 - riboflavin, vhitamini A - retinol, B12 - cyanocobalamin. Pasinei chokwadi kuti zvinhu izvi zvinokosha kwatiri muna mishonga diki, uye vapera inofanira kuva zuva. Mune zvimwe zviitiko, vaifanira rwuchiwanzwa Somuenzaniso, panguva pamuviri, mune zvimwe zvirwere, pamwe yakawedzera mumuviri kana kwepfungwa kunetseka.

Nzira kuuya mavhitaminzi mumuviri

• Exogenous. Panyaya iyi, iyo mavhitaminzi anouya mumuviri wedu kubva kunze - nezvokudya, kana pamwe utachiona ehupfumi. The yakanakisisa nzira Chokwadi, kuva dzinongoitika zvigadzirwa. Chekutanga, ivo anyura nani nemunhu. Chechipiri, kuti panze anopiwa ibatanidzo akasiyana mavhitamini, unowedzera kushanda mumwe.
• Endogenous, kana zvemukati. Mavhitaminzi ashande kwetunhu utachiona vari dumbu. Kusakwana gwara ichi - duku vhoriyamu kugadzirwa, zvinogoneka kukundikana nokuda zvomudumbu zvirwere turakiti, uyewo kukwana Absorção de Água mavhitamini kubva muura somugumisiro inorwisa mabhakitiriya.

Zvikonzero kushaya mavhitaminzi zvokudya

• Chenhando zvigadzirwa. Pashure pezvose, nzvimbo uye zvakatipoteredza yachinja, uye zvichiguma zvirimwa musawana zvizere kufadzwa ose anodiwa muviri. Kusvibisa zvinhu sezvo mberi deplete zvakatoitika mwero reserves. Human kudya kuri kuramba murombo. Mugumisiro haisi nguva zvichiita kuti Muterere kuti chose kupa muviri pamwe zvinokosha zvinhu maro.
• Mavhitaminzi vakarasika panguva kupisa kurapwa zvigadzirwa.
• Kudya Akakomba mabasa hatibvumiri muviri yokufungisisa zvakakodzera zvinhu.
• Kukwana kana kudzikama yaunodya mavhitamini.
• Seasonality chikonzero: yematsutso muviri zvitoro mavhitaminzi uye rinowanikwa muchirimo dhefisiti yavo. vhitamini yaunodya vanofanira kugara. Cherechedza kuti usati watanga kuita multivitamin, unofanira kubvunza nyanzvi.

Riboflavin: tsananguro

Vhitamini B2, vhitamini kana kukura, muviri womunhu inoda kuti chakaipa nokushanda kwenhengo masero, muviri kwemapurotini, mafuta, makabhohaidhiretsi, tishu afemeruke. Riboflavin - mvura-soluble fuma. Akabatana vhitamini A zvinoita kuti pave kutendeka mucous. Uyezve, maatomu akafanana izvi rinobatanidzwa Absorção de Água vhitamini B6 uye simbi zvokudya, zvinobatsira kuderedza ziso kuneta, kudzivirira tsanga. Formulations ane ayo sezvamunoita vhitamini B2, anoshandiswa mukurapa zvirwere ganda, taita achiporesa maronda, kupererwa neropa, chirwere cheshuga, hosha ziso, intestinal pathologies, hepatic cirrhosis.

The chikuru basa vhitamini B2

• Kubatanidzwa resimbi uptake pachitunha;
• Kubatanidzwa zvose metabolic urongwa, kusanganisira, uye kwetunhu ATP;
• Kwetunhu Chizenga;
• Kusachinja dzose kushanda nhengo wokuratidzwa;
• Kuona zvinoitwa kushanda thyroid shwanu;
• Kuramba utano ezvinhu ganda, nzara, nevhudzi.

What rine riboflavin

Vhitamini B2 mutezo zvokudya zvakadai mukaka, bota, miriwo, chiropa, neitsvo, miriwo, mbiriso, omuamanda, howa. hazvisiri rinoungana mumuviri womunhu, saka zuva nezuva here anopa zvinofanira pachayo. Paavhareji daily chinodiwa kuti vhitamini uyu avhareji 1,3 MG. In pamuviri wokuyera izvi zvikava 1.6 MG. Zvinofanira kurangarirwa kuti chiedza anoparadza vhitamini B2 mune zvokudya. Zvinofanira kuonekwa kana kubika uye kuchengeta zvokudya. Pasteurized mukaka chinodiwa dzokubikira, sezvo kupisa kunokwanisa kuparadza zvachose riboflavin iri mukaka.

Nei kuperevedza riboflavin mumuviri

The chikuru chinokonzera vhitamini B2 kushayiwa mumuviri vari: kudzikama zvokudya, kushaya vhitamini ichi zvokudya yawapihwa, kukodzera okuchengetera kana kubika zvokudya akapfuma riboflavin. Chimwe chikonzero chingava malabsorption ari ura, kukura zvinodiwa kuti vhitamini ichi pamwe kuwedzera kurovedza muviri, kana, semuenzaniso, pamuviri. Chirwere manyoka, chiropa chirwere, udhakwa anogonawo kukonzera kushayikwa vhitamini B2.

B2 kushaya Zviratidzo

Kuratidzwa riboflavin kushaikwa kunogona seborrheic dermatitis (ine scaly ganda, kunyanya pachiso), chisina kutsetseka stomatitis, dzinoratidzwa makatsemuka ari makona muromo. Kune zvinetso tsinga, tsandanyama simba, kurwadziwa makumbo. Kazhinji, kushayikwa vhitamini B2 pasina matambudziko hariwanikwi. Kakawanda iri pamwe nokudya zvinetso uye kuchinja nokukanganisika parameters. Zvikuru kunaka kushaya vhitamini ichi chinobata muviri wemwana. Saka, vana riboflavin kushaikwa vari lagging shure vezera ravo, ndangariro dzavo ari kungoramba uye pane inattention, kutsauswa. Nokuti vanofungidzirwa kushayiwa vhitamini B2 riri basa bvunzo ropa.

Mavhitaminzi mu capsules

Kuti nokuda kushaya riboflavin vanowanzotambura ramakanzi vhitamini B2 mu ampoules. kugamuchira zvazvingava zviri 1 - 1.5 mwedzi. B2 blends zvakanaka vhitamini B6, kuwedzera kunyatsoshanda kwayo. Uyewo chinobatsira ndicho wemishonga riboflavin pamwe zingi mishonga. Kubatana uku kuchaita kuti digestibility pamusoro zingi, nokuda iyo ichi zvisaririra maatomu akafanana zvakawanda bioavailable. Riboflavin hakupindirani nemitemo mavhitaminzi C uye B1.

Kudiwa nevakadzi vane pamuviri

Mavhitaminzi B1, B2 zvinoda vakadzi vane pamuviri yakakura zvikuru kupfuura zvavo. The daily chinodiwa kuti thiamine mune vakadzi "inonakidza" nzvimbo iri 10-20 MG pazuva. Nokutora mavhitamini, rinovatadzisa mangwanani zviratidzo toxicity, uterine inertia, zvinoita zvemwoyo uye huta hurongwa, kunonatsiridza kudya. At kushayiwa zvinhu izvi simuka nomudumbu, pane chinetso tsandanyama, marwadzo mumoyo, pane nyonganyonga okukura uye kukura ari mudumbu. Vhitamini B2 zvakare chinonditadzisa munyatso Cracking.

B mavhitaminzi

The kunzwisisa yose B mavhitaminzi zvinopa utano hwakanaka tsinga uye ndiye anokonzera simba muviri. Uyewo, munyika dzakawanda zvinhu izvi kunoenderana kushanda masoja emuviri uye kunyatsoshanda foni kukura. Modern murume kusangana mupfungwa uye mupfungwa, kugara kushushikana, chisingaperi zvirwere, kuti B mavhitaminzi zvinodiwa akawanda. Mavhitaminzi B1, B2, B6 unowanikwa mbiriso Brewer wacho. Pyridoxine inodikanwa muviri kugayiwa amino acids, zvinobatanidzwa kuti muviri kwemapurotini, mafuta, makabhohaidhiretsi. Mavhitaminzi B2, B6, B12 chingawanikwa kudyiwa nyama chiropa. Cyanocobalamin inodiwa nokuti kuipa hematopoiesis, kunopa normalization kuti lipid muviri ari chiropa, nokudaro achidzikisa ropa remafuta akawandisa pamwero uye kuvandudzwa ndangariro.

Mavhitaminzi B1, B2, B12 ndivo hwaro kunowanzoitika kushanda chero nhengo iri mhuka. Kazhinji, ane dhefisiti idzi zvinhu anozviratidza zviratidzo pakutanga zviduku kuti vanhu kazhinji havateereri. Zvisinei, gare gare hunozoita kuti kusingarapiki kuchinja. Saka, mumuviri zvinoderedza zviri calcium, phosphorus, zingi uye magnesium. Izviwo, vakaratidza kuparadzwa mazino, panyama kuneta, kurasikirwa kudya, uye sezvo zvakaguma kudya madzerere.

Mavhitaminzi B6, B2, B1, B12 mvura soluble, saka vanofanira kudya zuva nezuva nezvokudya. Riboflavin zvinogona kutengwa mune capsules panguva chemishonga. Asi ichi chinofanira kuitwa chete kana vhitamini kushaikwa ari kuchengetwa kwenguva refu, uye chete ipapo kubvunza chiremba wako. Complex B mavhitaminzi nezvinozoitika zvikuru basa kudarika nechimwe chine maatomu akafanana yoga. Kudzikama kudya kunotungamirira anonyanya kushayikwa dzinoverengeka mavhitamini, saka zvinokosha kuti vavabate zvakare kunzwisisa.

Kukosha mavhitaminzi

Izvi zvinhu vanoparadzwa nokuda nokupisa kurapwa. Vhitamini B2 inonyatsoziva chiedza uye mvura soluble. Get zvakawandisa zvicherwa izvi kubva zvokudya hazvibviri. Zvakawandisa muviri zvinobva uyezve nendove. B mavhitaminzi awire mumiviri yedu zuva nezuva, sezvo ivo regai kukwanisa kuunganidza. Izvi zvinhu vanoparadzwa ne doro, caffeine, chikakananda, tannins, shuga Sugar-Boy. Uyewo vanogona yabudiswa pamwe kudyiwa inorwisa mabhakitiriya. Kuti tidzivise ngozi dzakadaro, panguva pakurapa chiremba vave vhitamini B2 mu ampoules. Panguva mupfungwa kunowedzera mwero muviri, saka muna Pakadaro, muviri kudiwa mavhitaminzi kunowedzera. Gastritis uye peptic urikanwi chirwere nyonganyonga iri kwetunhu vhitamini microflora muviri.

Food uye mavhitaminzi

Vhitamini B2 akapfuma zvokudya mhuka mavambo: mukaka uye mukaka zvigadzirwa, yogati, aizikirimu, nyama, shiri, mazai, hove, chizi, chiropa, mbiriso. Uyewo, uyu zvisaririra chaikosha muviri kunogona kuvandudza nzungu, zviyo yose breads, bota, howa, miriwo mitema - broccoli, sipinachi, yekotapeya. Nokuti zuva riboflavin mitemo vachava kwakakwana hafu yetea pamusoro untreated vasiri fried mupaini nzungu. Kana iwe dzokai, haukwanisi kunetseka kusava vhitamini B2 mumuviri mune zuva kudya Buckwheat, mupunga uye oatmeal. Fans muchero vanofanira kuziva kuti vakawanda riboflavin inowanikwa apricots.