Riboflavin

Riboflavin ke mofuta oa vithamine ea mofuta oa B. E qhibiliha ka metsi, ho bolelang hore ha e bolokoe 'meleng. Li-vithamine tse qhibilihang ka metsi li qhala ka metsing. Boholo ba vithamine bo tloha 'meleng ka moroto. 'Mele o boloka pokello e nyane ea livithamini tsena. Li tlameha ho nkuoa khafetsa ho boloka pokello.

Riboflavin (vithamine B2) e sebetsa le livithamini tse ling tsa B. Ho bohlokoa molemong oa kholo ea mmele. E thusa tlhahiso ea lisele tse khubelu tsa mali. E boetse e thusa ho lokolloa ha matla ho tsoa liprotheine.

Lijo tse latelang li fana ka riboflavin lijong:

• Lihlahisoa tsa lebese
• Mahe
• Meroho e makhasi a matala
• Lijo tse bobebe
• Nama ea 'mele, joalo ka sebete le liphio
• Li-legume
• Lebese
• Linate

Bohobe le lijo-thollo hangata li matlafatsoa ka riboflavin. Ho matlafatsoa ho bolela hore vithamine e ekelitsoe lijong.

Riboflavin e senngoa ke ho pepesehela leseli. Lijo tse nang le riboflavin ha lia lokela ho bolokoa ka lijaneng tse hlakileng tse pepeselitsoeng khanya.

Ho haella ha riboflavin ha hoa tloaeleha United States hobane vithamine ena e ngata phepelong ea lijo. Matšoao a khaello e matla a kenyelletsa:

• Khaello ea mali
• Liso tsa molomo kapa molomo
• Litletlebo tsa letlalo
• Metso o bohloko
• Ho ruruha ha mamina

Hobane riboflavin ke vithamine e qhibilihang metsing, bongata bo setseng bo siea 'mele ka moroto. Ha ho chefo e tsebahalang e tsoang riboflavin.

Litlhahiso bakeng sa riboflavin, hammoho le limatlafatsi tse ling, li fanoe ho Dietary Reference Intakes (li-DRIs) tse ntlafalitsoeng ke Boto ea Lijo le Phepo ho Setsi sa Bongaka. DRI ke lentsoe bakeng sa lethathamo la litlatsetso tse sebelisetsoang ho rala le ho lekola phepelo ea limatlafatsi tsa batho ba phetseng hantle. Litekanyetso tsena, tse fapaneng ka lilemo le bong, li kenyelletsa:

Khothaletso e fanoeng ea Dietary Allowance (RDA): Karolelano ea boemo ba letsatsi le letsatsi ba ho noa bo lekane ho fihlela litlhoko tsa limatlafatsi tsa batho ba phetseng hantle (97% ho ea 98%). RDA ke boemo ba ho kenella bo ipapisitseng le bopaki ba lipatlisiso tsa mahlale.

Ho noa ho lekaneng (AI): Boemo bona bo theoa ha ho se na bopaki bo lekaneng ba lipatlisiso tsa mahlale ho hlahisa RDA. E behiloe boemong boo ho nahanoang hore bo netefatsa phepo e nepahetseng.

RDA bakeng sa Riboflavin:

Masea

• Khoeli ea 0 ho isa ho ea 6: 0.3 * milligrams ka letsatsi (mg / ka letsatsi)
• Likhoeli tse 7 ho isa ho tse 12: 0.4 * mg / letsatsi

Tlhahiso e lekaneng (AI)

Bana

• 1 ho isa ho lilemo tse 3: 0.5 mg / ka letsatsi
• Lilemo tse 4 ho isa ho tse 8: 0,6 mg / letsatsi
• Lilemo tse 9 ho isa ho tse 13: 0,9 mg / ka letsatsi

Bacha le batho ba baholo

• Ba batona ba lilemo li 14 le ho feta: 1.3 mg / letsatsi
• Basali ba lilemo li 14 ho isa ho tse 18: 1.0 mg / ka letsatsi
• Basali ba lilemo li 19 le ho feta: 1.1 mg / ka letsatsi
• Bokhachane: 1.4 mg / letsatsi
• Lactation: 1.6 mg / letsatsi

Mokhoa o motle oa ho fumana litlhokahalo tsa letsatsi le letsatsi tsa livithamini tsa bohlokoa ke ho ja lijo tse leka-lekaneng tse nang le mefuta e fapaneng ea lijo.

Vithamine B2

• Molemo oa vithamine B2
• Mohloli oa vithamine B2

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