ʻO ka pīpīpī,ʻo ka hua B-2 paha, he lālāʻo ia o kaʻohanaʻoluʻolu o ka B-Complex vitamin. Ponoʻoe i ka hana kuhukoa o ka glucose i hiki i kou kino ke hoʻonui i ka ike mai nā'ōpona. Pono ia no ke olaʻana i ke kokoʻulaʻula maikaʻi a me ka uluʻana o ke kino nui.
Ke hana neiʻo Riboflavin i mea hōʻailona e kōkua ai e pale i ka pōʻinoʻole i kāu mau pūnaewele. Hiki ke hōʻeha i kēia hana i ka haumia, ka puhi puhi a mea'ē aʻe paha, a hanaʻia ma muli o ka hana maʻamau.
ʻO ka paʻakikī he laulā. Loaʻaʻo Riboflavin i keʻano o nā meaʻai, nā hua, nā lau nahele'ōmaʻomaʻo, nā nati, nā legumes, nā pōhaku i paʻa i ka palaoa a me nā meaʻai, ka waiū a me nā mea laʻau. ʻO ka palaoa i hoʻopaʻaʻia a me nā kīʻaha kekahi i loko o ka riboflavin.
He maʻalahi ia i ka māmā, no laila,ʻaʻole pono e mālamaʻia nā meaʻai waiwai i riboflavin i nā pahu piha -ʻo ia ke kumu e kūʻaiʻia ai ka waiū i loko o nā pahu opaque. ʻAʻole e'ānai ka hana i ka riboflavin.
Ua hoʻonohonoho ka Division Health and Medicine Division of National Academies of Sciences, Engineering, and Medicine i nā mea eʻai ai nā meaʻai no ka riboflavin e pili ana i ka makahiki a me ka wahine. ʻO kēia mau DRI ua like lākou me ka nui o ka mea e pono ai ke kanaka olakino e pono ai i kēlā lā i kēia lā, no laila inā loaʻa iāʻoe kekahiʻano maʻi, ponoʻoe e kamaʻilio i kāu kauka e pili ana i kāu mau mea kanu a me ka mineral.
Nānā Kūmole
ʻO nā kāne
1 i 3 mau makahiki: 0.5 milligrams i ka lā
4 i 8 mau makahiki: 0.6 milligrams i ka lā
9 a 13 mau makahiki: 0.9 miligrams i ka lā
14 + makahiki: 1.3 milligrams i ka la
Nā wāhine
1 i 3 mau makahiki: 0.5 milligrams i ka lā
4 i 8 mau makahiki: 0.6 milligrams i ka lā
9 a 13 mau makahiki: 0.9 miligrams i ka lā
14 i 18 mau makahiki: 1.0 miligrams i ka lā
ʻO 18+ makahiki: 1.1 milligrams i ka lā
Nā wāhine e hāpai ana: 1.4 miliona i ka lā
Nā wāhine hānai: 1.6 milligrams i ka lā
ʻO ka loaʻaʻana o ka pīpīpī i ka mea maʻamau i loko o ka meaʻai maʻamau iʻole e pono.
Ua'ōleloʻia nā mea hōʻailona no ka paleʻana i ka palapala kiʻi a me ka mālamaʻana i ka uluʻana o ka uluʻana o ka migraine, akā, he pono ka huliʻana eʻike inā he pono.
ʻAʻole i manaʻoʻia ka hopena o nā hopena maikaʻiʻole, a no kaʻikeʻia he mea palekana, ma nā kūlana kiʻekiʻe. ʻO ka Institute of Medicineʻaʻole i hāʻawiʻia nā palena kiʻekiʻe e hiki keʻaʻaʻia no kaʻaiʻana o ka riboflavin mai nā meaʻaiʻai.
Akā,ʻo kekahi mau kumu i'ōleloʻia he mauʻonika o ka welaflavin iʻoi aku ma luna o 10 miligrams i kēlā lā i kēia lā ke hoʻoweliweli i ka maka mai ka lā. Eia kekahi, hiki i nā kumu nui loa ke hoʻouluʻia, ka nui, ka manaʻo wela o kaʻili a me kaʻike i ka mālamalama.
ʻO ka hapa nui o ka riboflavin, e like me nā mea i loaʻa i loko o ka B-complex vitamin a iʻole he multivitamin e hoʻololi i kāu mimi he'ōmaʻomaʻo uila.
ʻO ka laweʻana i kahi hua B B hoʻokahi i mea hoʻonui no kahi lōʻihi e hiki ai ke loaʻaʻole i nāʻano hua Bʻano'ē aʻe. No kēia kumu, makemake pahaʻoe e lawe i kahi hua B-kūpona, kahi i loko o nā hua B a pau.
E kūkākūkā i kāu kahu mālama ola inā e noʻonoʻoʻoe e lawe i nā hanana nui o riboflavin a iʻole nā huaʻona a mineral paha.
Nā kumuhana:
Nā Dietitians o Kanada. "ʻO nā kumuʻai o ka Waipaʻi (Vitamin B2)." Loaʻa iāʻApelila 13, 2016. http://www.dietitians.ca/Nutrition-Resources-AZ/Factsheets/Vitamins/Food-Sources-of-Riboflavin-(Vitamin-B2).aspx.
Kākoʻo nui iā SS, Smith JL, Groff JL. "Nānā Kūikawā Loa a me ka Maluha Kiʻekiʻe Kanaka." ʻO ka heluʻeono. Waimanalo, HI. Wadsworth Publishing Company, 2013. Loaʻa iāʻApelila 13, 2016.
Nā Lapaʻau Ola a me Medicine Division of National Academies of Sciences, Engineering, a Medicine. "Dietary Reference Intakes Palepa a me ka Hoʻopihapiha." Loaʻa iāʻApelila 13, 2016. http://www.nationalacademies.org/hmd/activities/nutrition/summarydris/dri-tables.aspx.
Ke Kula Nui o Mary University. "Vitamin B2 (Riboflavin)." Loaʻa iāʻApelila 13, 2016. http://umm.edu/health/medical/altmed/supplement/vitamin-b2-riboflavin.