Riboflavin, los yog vitamin B-2, yog ib tug tswvcuab ntawm cov dej-txhuam tsev neeg ntawm B-Complex vitamins. Nws yuav tsum tau kom cov paj ntaum ntsiav qab zib kom koj lub cev muaj peev xwm tsim tau lub zog los ntawm carbohydrates. Nws tseem xav tau kev noj qab haus huv ntawm cov ntshav liab thiab lub cev kev loj hlob.
Riboflavin kuj ua haujlwm ua antioxidant los pab thaiv kom txhob muaj kev phom sij rau koj lub hlwb. Qhov kev puas tsuaj no tuaj yeem los ntawm kev ua qias tuaj, haus luam yeeb lossis lwm yam kev kis, thiab kuj tshwm sim los ntawm kev ua rau cov metabolism hauv cev.
Deficiency yog tsawg. Riboflavin muaj nyob hauv cov nqaij ntshiv, cov qe, cov zaub ntsuab ntsuab, txiv ntseej, legumes, cov zaub mov muaj zog thiab cov cereals, cov mis thiab cov khoom noj siv mis. Fortified khob cij thiab txiv ntseej tseem muaj riboflavin.
Nws yog rhiab rau lub teeb, yog li cov khoom noj khoom haus nplua nuj nyob rau hauv riboflavin yuav tsum tsis txhob cia nyob rau hauv lub meej ntim - uas yog vim li cas mis yog muag nyob rau hauv opaque ntim. Ua noj tsis puas ntsoog riboflavin.
Lub Chaw Noj Qab Haus Huv thiab Kho Mob ntawm National Academies of Sciences, Engineering, thiab Medicine tau npaj cov kev noj haus kev noj haus rau riboflavin raws hnub nyoog thiab kev sib deev. Cov DRIs no yog sib npaug rau tus nqi uas tus neeg muaj mob zoo rau ib hnub twg, yog tias koj muaj mob, koj yuav tsum tau nrog koj tus kws kho mob tham txog koj cov tshuaj vitamins thiab minerals.
Kev Noj Haus Txuas Siv
Cov txiv neej
1 txog 3 xyoos: 0.5 milligrams ib hnub twg
4 txog 8 xyoo: 0.6 milligrams ib hnub twg
9 mus rau 13 xyoos: 0,9 milligrams ib hnub twg
14 + xyoo: 1.3 milligrams ib hnub twg
Poj niam
1 txog 3 xyoos: 0.5 milligrams ib hnub twg
4 txog 8 xyoo: 0.6 milligrams ib hnub twg
9 mus rau 13 xyoos: 0,9 milligrams ib hnub twg
14 txog 18 xyoo: 1.0 milligrams ib hnub twg
18+ xyoo: 1.1 milligrams ib hnub twg
Cov poj niam cev xeeb tub: 1.4 milligrams ib hnub twg
Cov poj niam uas pub niam mis: 1.6 milligrams ib hnub twg
Riboflavin kom tsawg feem ntau txaus rau cov zaub mov raug li ntawd supplementation yuav tsum tsis tsim nyog.
Riboflavin tshuaj tau pom tias kev tiv thaiv kab mob cataracts thiab kho los yog kev tiv thaiv migraine mob taub hau, tiam sis kev tshawb fawb ntau ntxiv los saib yog nws qhov tseeb tiag.
Riboflavin tsis zoo li yuav ua rau muaj kev phom sij loj heev, thiab kev noj tshuaj feem ntau pom tau tias muaj kev nyab xeeb, txawm tias tom qab txhaj tshuaj ntxiv. Lub koom haum ntawm cov tshuaj no tsis tau npaj siab rau qhov siab tshaj plaws rau kev noj haus riboflavin kom los ntawm kev noj tshuaj.
Tab sis qee qhov chaw hais tias riboflavin doses saum 10 miligrams ib hnub twg yuav ua rau qhov muag puas tsuaj ntawm lub hnub. Tsis tas li ntawd, koob tshuaj tiv thaiv kab mob ntshav yuav ua rau khaus, ua tsis taus pa, hnov mob ntawm daim tawv nqaij thiab ua kom muaj teeb liab.
Cov tshuaj tsawg dua ntawm riboflavin, zoo li muaj nyob rau hauv B vitamins B vitamins lossis txawm tias muaj ntau hom tshuaj multivitamin yuav ua rau koj qhov zis daj qaim daj.
Kev noj cov tshuaj vitamin B ua ib qho ntxiv rau ib lub sij hawm ntev tuaj yeem ua rau tsis txaus ntawm lwm cov vitamins B. Vim li no, koj tuaj yeem xav noj cov tshuaj vitamin B, uas suav nrog tag nrho cov vitamins B.
Tham nrog koj tus kws kho mob yog tias koj xav txog kev noj cov tshuaj muaj riboflavin los yog lwm yam vitamin los yog lwm yam tshuaj.
Qhov chaw:
Dietitians ntawm Canada. "Cov Khoom Noj Ntawm Riboflavin (Vitamin B2)." Tau Lub Plaub Hlis 13, 2016. http://www.dietitians.ca/Nutrition-Resources-AZ/Factsheets/Vitamins/Food-Sources-of-Riboflavin-(Vitamin-B2).aspx.
Gropper SS, Smith JL, Groff JL. "Cov khoom noj khoom haus zoo tshaj plaws thiab cov tib neeg metabolism." Sixth Edition. Belmont, CA. Wadsworth Publishing Company, 2013. Hloov Lub Plaub Hlis 13, 2016.
Kev Noj Qab Haus Huv thiab Kho Mob Cov Tsev Kawm Ntawv ntawm National Academies of Sciences, Engineering, thiab Medicine. "Dietary Reference Intakes Ntxhuav thiab Daim Ntawv Thov." Tau txais lub Plaub Hlis 13, 2016. http://www.nationalacademies.org/hmd/activities/nutrition/summarydris/dri-tables.aspx.
University of Maryland Qhov Chaw Kho Mob. "Vitamin B2 (Riboflavin)." Tau Lub Plaub Hlis 13, 2016. http://umm.edu/health/medical/altmed/supplement/vitamin-b2-riboflavin.