Zakudya ziti zili ndi vitamini B2?

Kuti mupewe mavuto ambiri chifukwa cha kusowa kwake, muyenera kudziwa komwe vitamini B2 ili, kumene mankhwala. Koma choyamba tidzatha kudziwa zomwe vitamini iyi ili m'thupi.

Ndichifukwa chiyani ndikusowa vitamini B2?

1. Mu thupi lathu, vitaminiyi, monga lamulo, "amayang'anira" achinyamata a khungu lathu, kuti likhale losalala, mwatsopano, zotanuka. Pokhala nawo mbali, amapeza mtundu wathanzi komanso wokongola.
2. Iye ali ndi mphamvu yaikulu pa kulimbikitsa chitetezo chokwanira, kukhala ndi masomphenya abwino.
3. Kukhalabe kapena kusowa kwa vitamini B2 mu thupi kumayambitsa kuphwanya dongosolo la mitsempha, nkhawa ndi kupsinjika maganizo .
4. Osagwira ntchito yocheperapo pamagwiridwe ake okhudza kudya.
5. Pogwirizana ndi zinthu zina zomwe zimapangidwira, zimathandiza kuchotsa kulemera kolemera, osati kuika thupi muvuto.

Ndi zakudya ziti zomwe zili ndi vitamini B2 (riboflavin)?

Vitamini B2 imapezeka muzipangizo za nyama:

• mu mafuta a nkhumba, ng'ombe, ng'ombe, mwanawankhosa;
• mu mkaka wowawasa mkaka, makamaka mu yogurt, kefir , kanyumba tchizi, komanso mu rennet tchizi;
• Sikuti aliyense amakonda mphotho, koma ndi bwino kukumbukira kuti ali ndi riboflavin, makamaka chiwindi ndi impso.

Komabe, sizinthu zokhazokha zokhudzana ndi zinyama zomwe zimapangidwa. Vitamini B2 imapezeka mu zakudya zomwe zimaperekedwa kwa omwe akuvutika ndi kulemera kwambiri. Zikhoza kupezeka mu mkate wokhala ndi tirigu, komanso wophikidwa kuchokera ku ufa wowonjezera ndi tirigu wosaphika. Riboflavin amapezeka mumtundu wobiriwira komanso m'mbewu yambewu; Kuchuluka kwakukulu kuli mu buckwheat ndi oatmeal.

Mtundu uliwonse wa mtedza uli ndi riboflavin, koma makamaka ali olemera mu amondi ndi mtedza.

Gwero la vitamini B2 ndi yisiti ya ophika mkate ndi brewer, yonse yatsopano ndi yowuma, komanso ufa wa tirigu ndi rye. Riboflavin amapezeka mu kolifulawa, nandolo zobiriwira, sipinachi, komanso mu mbatata.

Vitamini B2 ndi ofunika kwambiri kwa thupi, kotero ndi kofunika kudziwa zomwe zakudya zina zili ndizo. Akatswiri a zakudya amanena kuti vitamini zofunika kuti thupi lipeze nkhuku, komanso mkaka wouma komanso watsopano.

Bwanji kuti musataye vitamini B2?

Monga momwe mukuonera, vitamini B yofunikira kuchokera kwa ife ingapezeke muzinthu zambiri, koma sizingatheke kusunga, makamaka pankhani ya chithandizo chawo cha kutentha kapena yosungirako zosayenera:

1. Mkaka watsopanowo, ukuyimira panja masana, ukhoza kutaya hafu ya vitamini yosungirako maola awiri.
2. Ndibwino kukumbukira kuti pamene masamba akuphika, pafupifupi nthiti zonse za riboflavin zimadutsa mumsuzi, choncho, kuthira madzi pambuyo pophika, timapeza mankhwala omwe alibe vitamini. Ndipo izi zikutanthauza kuti sikokwanira kudziŵa kuti vitamini B2 ndi yani yomwe zakudya zili, muyenera kudziwa momwe mungasunge.

Kuti asunge zakudya za riboflavin, sangathe kukhala ndi chithandizo cha kutentha kwa nthawi yaitali, samatuluka masana, pamalo osatsegula, opanda phukusi.

Ndi kusowa vitamini B2, kukalamba msanga kwa thupi kumatengedwa, kuphatikizapo maonekedwe a makwinya abwino, kuphwanya milomo. Kawirikawiri, pangakhale kutentha m'maso, zomwe sizigwirizana ndi kugwira ntchito pa kompyuta. Mwina pangakhale khungu lokopa khungu, makamaka kamangidwe pamphumi, pamphuno ndi pozungulira, komanso pamakutu. Kuwonjezera apo, kutayika kapena kusowa kwa vitamini B2 m'thupi kudzatengera zilonda zamachiritso kwa nthawi yaitali, ngati zilipo panthawi imeneyo.