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బి2 విటమిను - రైబొఫ్లేవిన్

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రైబొఫ్లేవిన్ నే విటమిన్ B2 అని అంటారు. B-కాంప్లెక్స్ విటమిన్లలో మొట్టమొదట కనుక్కోబడింది B2 విటమినే. ఇది ఆమలాలకు, వేడికి, ఆక్సీకరణకు చలించకుండా స్థిరంగా ఉంటుంది.కాని సూర్యకిరణాలకు, క్షారాలకు ఇది స్థిరత్వం కోల్పోతుంది .కాబట్టి రైబోఫ్లెవిన్ ఉన్న ఆహారపదార్థాలు సూర్యరశ్మికి గురైనప్పుడు అవి దానిని కోల్పోతాయి. ఎలా అంటే ఈ విటమిన్లకు నీటిలో కరిగే గుణం ఉండడం వల్ల ఈ విటమిన్లు కలిగి ఉన్న ఆహారపదార్థాలను ఎక్కువగా నీటిలో ఉడికించి వండితే విటమిన్లను కోల్పోవడం జరుగుతుంది. అలానే పాలను 4 గంటలు సూర్యరశ్మికి గురయ్యేలా చేస్తే దాంట్లోని 50% B2 నాశనం అవుతుంది.
మానవ శరీరంలో B2 నిర్వహించే పాత్ర

1. B12 విటమిన్ క్రొవ్వు పదార్థాలు, మాంసకృత్తులు, పిండి పదార్థాల జీవక్రియలను జరిపే ఎంజైములలో అంతర్భాగము.

2. ఫ్లావిన్ అడినో డై న్యూక్లియోటైట్(FAD), ఫ్లావిన్ మోనో న్యూక్లియోటైట్లు అనే ఎంజైములు స్రవించడానికి తోడ్పడుతుంది. ఈ ఎంజైములు ఎన్నో జీవక్రియలను జరుపుతాయి. వీటితో జత చేరే మాంసకృత్తులను ఫ్లావోప్రోటీన్స్ అంటాము.

ఎంజైములలో B2 క్రింది చర్యలను జరుపుతుంది

1. గ్లూకోజ్, క్రొవ్వు ఆమ్లాల, అమైనో ఆమ్లాలలోని శక్తిని విడుదల చేస్తుంది.

2. ట్రిప్టోఫాన్ అనే అమైనో ఆమ్లాలని నియాసిన్ గా మారుస్తుంది.

3. విటమిన్ B6 మరియు ఫోలేట్లను వాటి క్రియాశీల కో ఎంజైములుగా మార్చి వాటిని శరీరంలో నిల్వ చేయడానికి తోడ్పడుతుంది. ఈ రెండు విటమిన్లు DNA ద్వారా, B2 పరోక్షంగా కణ విభజణ మరియు ఎదుగుదలలో పాల్గొంటుంది.

4. B2 అడ్రినల్ గ్రంథి నుండి హార్మోన్ల స్రవణకు, ఎర్రరక్తకణాలు ఏర్పడ్డానికి, గ్లైకోజెన్ అనే హార్మోన్ ఉత్పత్తికి చాలా అవసరం.

రైబోఫ్లెవిన్ లోపం వల్ల తలెత్తే సమస్యలు

1. ఈ విటమిన్ లోపాలు ఎక్కువగా పేదవారిలో, గర్భిణిలలో, బాలింతలలో, ముసలి వాళ్ళలో కనిపిస్తుంటుంది. ఆహారంలో కేవలం ధాన్యాన్ని మాత్రమే వాడి పప్పులు, పాలను అస్సలు తీసుకోకపోవడం వల్ల ఈ లోపాలు అధికమవుతాయి. అంతేకాక టీబీ, కలరా, విష జ్వరాలు, హైపర్ థైరాయిడిజం లాంటి వ్యాధులు సంక్రమించినప్పుడు కూడా B2లోపం అధికంగా ఉంటుంది.

2. B2 లోపం లక్షణాలు ఎక్కువగా నోటిపైన, చర్మంపైన మరియు కళ్ళలో కనిపిస్తాయి.
నోటి సమస్యలు

1. యాంగ్యులార్  స్టమటైటిస్: పెదవుల చివర కోసినట్లుగా నలుపు రంగులలో మచ్చలు ఏర్పడతాయి.

2. గ్లాసిటిస్: నాలుక ఎర్రగా మారి మెరిసినట్లు అయి నొప్పిగా ఉంటుంది.

3. నాలుక పూత: నాలుకపై ఉండే పాపిల్లేలు వాయడం వల్ల నాలుక ఎర్రగా, కొన్ని సార్లు కురుపులు వచ్చినట్లు అయి నొప్పిగా ఉంటుంది.

4. చర్మంపై మచ్చలు మచ్చలుగా ఏర్పడతాయి.

5. కంటి పొరలలో మార్పులు కనిపిస్తాయి.

6. కొన్నిసార్లు రక్తహీనత కూడా వస్తుంది. దీనినే నార్కోమిక్ అనిమియా అంటారు.

సిఫారసు చేయబడ్డ రైబోఫ్లెవిన్ పరిమాణాలు

వర్గం

మోతాదు

మిల్లీ గ్రాం./ రోజు

పురుషులు: తక్కువ శ్రమించే వారు

1.4

మోస్తరుగా శ్రమించే వారు

1.6

అధికంగా శ్రమించే వారు

1.9

స్త్రీలు: తక్కువ శ్రమించే వారు

1

మోస్తరుగా శ్రమించే వారు

1.3

అధికంగా శ్రమించే వారు

1.5

గర్భిణిలు

+0.2

బాలింతలు:  0-6  నెలలు

+0.3

6-12 నెలలు

+0.2

చంటి బిడ్డలు:  0-6 నెలలు

+65 మైక్రో గ్రాం./కిలో గ్రాం

6-12 నెలలు

60 మైక్రో గ్రాం./కిలో గ్రాం

పిల్లలు: 1-3 సంవత్సరాలు

0.7

4-6 సంవత్సరాలు

1.0

7-9 సంవత్సరాలు

1.2

అబ్బాయిలు: 10-12 సంవత్సరాలు

1.3

13-15 సంవత్సరాలు

1.5

16-18 సంవత్సరాలు

1.6

అమ్మాయిలు: 10-12 సంవత్సరాలు

1.2

13-15 సంవత్సరాలు

1.2

16-18 సంవత్సరాలు

1.2

రైబోఫ్లెవిన్ ఉండే ఆహారపదార్థాలు
1. పాలు, పాల పదార్థాలలో అధికంగా ఉంటుంది.
2. గుడ్లు, కాలేయం, పచ్చ ఆకుకూరలలో ఎక్కువ ఉంటుంది.
3. లేత కూరగాయలలో ఎక్కువ ఉంటుంది.
4. వరిలో అతి తక్కువగా ఉంటుంది.

ఆహార పదార్థాలు - రైబోఫ్లెవిన్ లభ్యత

ఆహార వర్గం

100 గ్రాముల ఆహారంలో రైబోఫ్లెవిన్ మిల్లీ గ్రాములలో

కాలేయం

1.7

కొవ్వు తీసిన పాలపొడి

1.6

పాలపొడి

1.3

నువ్వులు

0.6

తామరకాడ

1.20

బాదం

0.50

గుడ్డు

0.40

సోయాబీన్స్

0.30

ఆవు పాలు

0.19

బర్రె పాలు

0.10

కుమారి ఐ. ప్రసన్న, విద్యార్ధి, ఐ.డి.నెం: హెచ్.హెచ్. 2012/010
సమీక్ష: శ్రీమతి ఎన్.నిర్మలమ్మ, పోషకాహార నిపుణులు.

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