Lijo tse nang le vithamine B2 e ngata
Litaba
Vitamin B2, eo hape e bitsoang riboflavin, ke karolo ea livithamini tse rarahaneng tsa B mme e ka fumanoa haholo lebeseng le lihlahisoa tsa eona, joalo ka chisi le yogurts, ntle le ho ba teng lijong tse kang sebete, li-mushroom, soya le lehe .
Vithamine ena e na le melemo bakeng sa 'mele e kang ho hlasimolla tlhahiso ea mali, ho boloka metabolism e nepahetseng, ho khothaletsa kholo le ho thibela mathata tsamaisong ea methapo le ponong, joalo ka lera la mahlo. Bona mesebetsi e meng mona.
Palo ea vithamine B2 lijong
Tafole e latelang e bonts'a mehloli ea mantlha ea lijo tsa vithamine B2 le bongata ba vithamine ena ho 100 g ea lijo.
| Lijo (100g) | Palo ea vithamine B2 | Matla |
| Sebete sa nama ea khomo se phehiloeng | 2,69 mg | Li-kcal tse 140 |
| Lebese lohle | 0,24 mg | 260 kcal |
| Cheese ea Minas Frescal | 0,25 mg | 264 kcal |
| Yoghurt ea tlhaho | 0.22 mg | 51 kcal |
| Tomoso ea Brewer | 4.3 mg | 345 kcal |
| Li-oats tse phuthetsoeng | 0.1 mg | 366 kcal |
| Lialmonde | 1 mg | 640 kcal |
| Lehe le phehiloeng | 0.3 mg | 157 kcal |
| Sepinichi | 0,13 mg | 67 kcal |
| Nama ea kolobe e phehiloeng | 0,07 mg | Lik'hilojule tse 210 |
Kahoo, kaha ho na le lijo tse 'maloa tse nang le vithamine B2 e kenyellelitsoeng ha bonolo lijong, ka tloaelo khaello ea vithamine ena e amana le linyeoe tsa anorexia kapa khaello ea phepo e nepahetseng, e leng mathata moo phepelo ea lijo ka kakaretso e fokotsehileng haholo.
Khothaletso ea letsatsi le letsatsi
Khothaletso ea vithamine B2 bakeng sa banna ba baholo ba phetseng hantle ke 1.3 mg ka letsatsi, ha bakeng sa basali palo eo e lokela ho ba 1.1 mg.
Ha e sebelisoa ka bongata bo bonyenyane kapa ha e tobane le mathata a maholo a bophelo bo botle joalo ka ho buuoa le ho chesoa, khaello ea vithamine B2 e ka baka mathata a kang liso tsa molomo, mahlo a khathetseng le kholo e fokotsehileng. Bona matšoao a khaello ea vithamine B2 'meleng.
Lipehelo Tse Khahlisang
Litholoana tsa 10 ho theola boima ba 'mele (ka li-calories tse fokolang)
