Riboflavin

Riboflavin wani nau'in bitamin ne na B. Mai narkewa ne a ruwa, wanda yake nufin ba'a ajiye shi a jiki ba. Ruwan bitamin mai narkewa yana narkewa cikin ruwa. Yawan bitamin yana barin jiki ta cikin fitsari. Jiki yana riƙe da ɗan ajiyar waɗannan bitamin. Dole ne a dauke su akai-akai don kula da ajiyar.

Riboflavin (bitamin B2) yana aiki tare da sauran bitamin na B. Yana da mahimmanci ga ci gaban jiki. Yana taimakawa wajen samar da kwayar jinin jini. Hakanan yana taimakawa wajen sakin kuzari daga sunadarai.

Waɗannan abinci suna ba da riboflavin a cikin abincin:

• Kayan kiwo
• Qwai
• Koren ganye
• Naman nama
• Naman kwayoyin, kamar su hanta da koda
• Kayan kafa
• Madara
• Kwayoyi

Gurasa da hatsi galibi ana ƙarfafa su da riboflavin. Tifiedara karfi yana nufin an ƙara bitamin a cikin abinci.

Riboflavin ya lalace ta hanyar fallasa haske. Kada a adana abinci tare da riboflavin a cikin kwantena masu haske waɗanda ke fuskantar haske.

Rashin riboflavin ba abu ba ne a cikin Amurka saboda wannan bitamin yana da yawa a cikin samar da abinci. Kwayar cututtukan rashi mai tsanani sun hada da:

• Anemia
• Ciwon baki ko lebe
• Gunaguni na fata
• Ciwon wuya
• Kumburin kwayoyin cuta

Saboda riboflavin shine bitamin mai narkewa cikin ruwa, ragowar adadi yana barin jiki ta cikin fitsari. Babu sananniyar guba daga riboflavin.

Shawarwari game da riboflavin, da sauran abubuwan gina jiki, ana bayar da su a cikin Abincin Abincin Abincin (DRIs) wanda Hukumar Abinci da Abinci ta gina a Cibiyar Magunguna. DRI kalma ce don ƙididdigar isharar da aka yi amfani da ita don tsarawa da tantance abubuwan cin abinci na masu lafiya. Wadannan dabi'u, wadanda suka bambanta da shekaru da jinsi, sun hada da:

Bada Shawarwarin Abinci (RDA): Matsakaicin matakin yau da kullun wanda ya isa ya sadu da abubuwan gina jiki na kusan duka (97% zuwa 98%) masu lafiya. RDA matakin ci ne bisa ga shaidar binciken kimiyya.

Isasshen Amfani (AI): An kafa wannan matakin lokacin da babu wadatar shaidun binciken kimiyya don haɓaka RDA. An saita shi a matakin da ake tunanin tabbatar da isasshen abinci mai gina jiki.

RDA na Riboflavin:

Jarirai

• 0 zuwa watanni 6: 0.3 * milligram a kowace rana (mg / rana)
• 7 zuwa watanni 12: 0.4 * mg / day

* Isasshen Amfani (AI)

Yara

• 1 zuwa 3 shekaru: 0.5 MG / rana
• 4 zuwa 8 shekaru: 0.6 mg / rana
• 9 zuwa 13 shekaru: 0.9 mg / rana

Matasa da manya

• Maza masu shekaru 14 zuwa sama: 1.3 mg / day
• Mace masu shekaru 14 zuwa 18 shekaru: 1.0 mg / rana
• Mace masu shekaru 19 da haihuwa: 1.1 mg / day
• Ciki: 1.4 mg / rana
• Lactation: 1.6 mg / rana

Hanya mafi kyau don samun buƙatun yau da kullun na mahimmin bitamin shine cin abinci mai daidaituwa wanda ya ƙunshi abinci iri-iri.

Vitamin B2

• Amfanin Vitamin B2
• Vitamin B2 tushe

Mason JB. Vitamin, ma'adanai masu alama, da sauran kayan ƙarancin abinci. A cikin: Goldman L, Schafer AI, eds. Magungunan Goldman-Cecil. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: babi na 218.

Maqbool A, Parks EP, Shaikhkhalil A, Panganiban J, Mitchell JA, Stallings VA. Bukatun gina jiki. A cikin: Kliegman RM, St. Geme JW, Blum NJ, Shah SS, Tasker RC, Wilson KM, eds. Nelson Littafin koyar da ilimin yara. 21st ed. Philadelphia, PA: Elsevier; 2020: babi na 55.

Salwen MJ. Vitamin da abubuwa masu alama. A cikin: McPherson RA, Pincus MR, eds. Henry's Clinical Diagnosis and Management by Hanyoyin Laboratory. 23 ga ed. St Louis, MO: Elsevier; 2017: babi na 26.