Ziziphi ukutya eziqukethe i-vitamin B2?

Ukuze ugweme iingxaki ezininzi ezibangelwa ukungabikho kwayo, kufuneka ukwazi apho i-vitamin B2 iqulethwe khona, apho imveliso. Kodwa kuqala siya kuqonda ukuba yintoni indima yale vithamini emzimbeni.

Kutheni ndifuna i vithamini B2?

1. Emzimbeni wethu, le vithamini, njengomgaqo, "inoxanduva" kulutsha lolusu, olwenza lube lukhange, lube luhlaza, lukhulu. Ngokuthatha inxaxheba kwakhe, ithola umbala ophilileyo kunye nokuvakala.
2. Unempembelelo enkulu ekukhuseleni umzimba, ukugcina umbono omhle.
3. Ukungabikho okanye ukungabikho kwe-vitamin B2 emzimbeni kubangela ukuphulwa kwenkqubo yeentlanzi, uxinzelelo kunye nokudandatheka .
4. Ayikho indima encinci ayidlalayo kumsebenzi oqhelekileyo wendlela yokugaya.
5. Ngokudibanisa nezinye izinto ezenza iimveliso, kunceda ukulahla ubunzima obuninzi, ungabeki umzimba ngokuxinzelelekileyo.

Ziziphi ukutya eziqukethe i-vitamin B2 (riboflavin)?

I-Vitamin B2 ifumaneka kwimveliso yesilwanyana:

• kwinqatyisi yeengulube, i-veal, inkomo, iwundlu;
• kwimveliso yobisi obomonde, ngakumbi kwi yogurt, i- kefir , i-cottage cheese, kunye ne-rennet ushizi;
• Akuyena wonke umntu othanda u-offal, kodwa kulungile ukuba akhumbule ukuba batyebi kwi riboflavin, ngakumbi, isibindi kunye neentso.

Nangona kunjalo, akukho mveliso kuphela yemvelaphi yezilwanyana inokubunjwa kwayo. I-Vitamin B2 ifumaneka ekudleni okujoliswe kulabo abanenkxwaleko yokugqithisa. Inokufumaneka kwisonka kunye nenqolowa ehlumekileyo, kunye nokupheka kwipuphu ecocekileyo kunye neenkozo ezingenagwele. I-Riboflavin inokufumaneka kwiinkcubeko eziluhlaza kunye nezolimo; Ubungakanani obukhulu kakhulu kwi-buckwheat ne-oatmeal.

Zonke iintlobo zamantongomane ziqukethe i riboflavin, kodwa ngokukodwa zizityebi kuma-almond kunye namanqatha.

Umthombo we-vitamin B2 ngumvubelo we-baker kunye ne-brewer, zombini omnandi kunye owomileyo, kunye nengqolowa kunye nomgubo we-rye. I-Riboflavin ifumaneka kwi-cauliflower, iifayili eluhlaza, isipinashi, kunye nakwiizambane.

I-Vitamin B2 ibalulekile kumzimba, ngoko kubalulekile ukwazi ukuba yintoni enye ukutya equlethe. Izondlo zithi i-vitamin efunekayo emzimbeni inokufumaneka kwii inkukhu zamaqanda, kunye nobisi obomileyo nolutsha.

Awukwazi ukulahlekelwa yi-vitamin B2?

Njengoko ubona, i-vitamin B efunekayo evela kuthi inokufumaneka kwimveliso emininzi, kodwa akunakwenzeka rhoqo ukuyigcina, ingakumbi xa ifika kwiinkqubo zabo zokushisa okanye ukugcinwa okungafanelekanga:

1. Ubisi olutsha, olumi evulekile emini, lunokulahlekelwa ngumlinganiselo wesigcina sevithamini kwieyure ezimbini.
2. Kufanelekile ukukhumbula ukuba xa ukupheka izityalo, phantse sonke isitishi se riboflavin sidlulela emsizeni, ngoko ke, ukucoca ngokupheleleyo amanzi emva kokupheka, sifumana imveliso apho kungekho kakade ikhona le vithamini. Kwaye oku kuthetha ukuba akwanele ukwazi ukuba yiyiphi i-vitamin B2 apho ukutya kuqulethwe khona, kufuneka uqonde indlela yokuyigcina.

Ukulondoloza i-riboflavin ekudleni, abanako ukunyangwa kwexesha elide, musa ukushiya emini, kwisitya esivulekile, ngaphandle kwiphakheji.

Ngenxa yokungabi nalutho lwe-vitamin B2, ukuguga kwangaphambili kwendalo kuphawulwa, kuhambisane nokubonakala kwemibhobho emihle, ukuphamba kwemilomo. Ngokuqhelekileyo, kunokubakho ukuvutha okuvuthayo emehlweni, okungahambelani nokusebenza kwikhompyutha. Kukho nobunzima bokukhupha isikhumba, ikakhulukazi esakhiwa ebunzini, empumleni nakwienxa zonke, nakwiindlebe. Ukongezelela, ukulahleka okanye ukungabi nantlungu kwe-vitamin B2 emzimbeni kuya kubakho kwiilonda zokuphilisa ixesha elide, ukuba zikhona kuloo mzuzu.