physiological function
1. Vitamin B2 participates in the redox reaction of human body, catalyzes the redox reaction in vivo, and plays a very important role in the metabolism and utilization of protein, sugar and fat. In addition to gradually releasing energy for cells to use to prevent the generation and accumulation of peroxides, it also has the functions of strengthening fat metabolism and preventing fat accumulation in blood and liver, thus preventing arteriosclerosis and heart disease.
2. Protect skin and promote growth and development. Vitamin B2 has a good nutrition and maintenance effect on the skin. Combined with vitamin A, it will promote skin metabolism, make skin bright and ruddy, and help to heal inflammation such as glossitis, angular stomatitis and seborrheic dermatitis. Vitamin B2 can also maintain enough energy and oxygen in the brain and muscles to maintain and promote human growth and development. In addition, it can protect and promote the healthy growth of nails and hair. Vitamin B2 plays an important role in the rapid growth of infants. If you find that your child's weight does not match this age group, you should check whether there is a lack of vitamin B2 and vitamin B 1 in your diet.
3. Vitamin B2 is beneficial to protecting eyesight, maintaining retinal function, maintaining eyesight and reducing eye fatigue. Lack of vitamin B2 will reduce vision, and serious deficiency will lead to cataracts. In addition, vitamin B2 is effective in treating conjunctival congestion, pericorneal capillary hyperplasia, blurred vision, asthenopia, tears and other symptoms.
4. Prevention and treatment of iron deficiency anemia Adequate vitamin B2 helps the human body to absorb and store iron in food, can prevent and treat iron deficiency anemia, and also has therapeutic effect on low hemoglobin anemia.
Poor performance
1. After the human body lacks vitamin B2, the early manifestations are fatigue, fatigue, oral pain, itchy eyes and burning sensation, and then oral and scrotal diseases, namely "oral-reproductive system syndrome", including cheilitis, angular stomatitis, glossitis, dermatitis, scrotal dermatitis and corneal vascular hyperplasia.
2. When vitamin B2 is deficient, lipid peroxidation is enhanced. After vitamin B2 deficiency, many animals show growth stagnation, hair loss, decreased reproductive function and immune function. Severe deficiency will lead to secondary iron deficiency anemia and fatty liver, and even lead to congenital malformation of offspring.
Lack of rationality
1. Vitamin B2 is not abundant in natural food, but it is high in animal liver, kidney, heart, eggs, milk, crabs, eels, green leafy vegetables, laver, mushrooms, fresh beans and peanuts. Long-term non-intake of these foods will lead to vitamin B2 deficiency.
2. Vitamin B2 is easily oxidized and decomposed in alkaline environment, and improper cooking methods will cause a lot of loss of vitamin B2.
3. Vitamin B2 participates in the synthesis of various coenzymes and a series of complex biochemical reactions.
When the physiological load of the human body is increased or tense, the demand for vitamin B2 increases, thus causing vitamin B2 deficiency.
food source
The content of vitamin B2 in animal food is higher than that in plant food. Especially rich in liver, kidney, heart, milk and eggs. Among plant foods, the contents of green leafy vegetables, beans and fruits are higher, while the contents of cereals and general vegetables are lower.
therapeutic regimen
1. Take riboflavin orally (5mg per tablet), 1 ~ 2 tablets each time.
2. intramuscular injection of long-acting vitamin B2 (riboflavin laurate, 1ml: 150mg) can last for 2-3 months.
3. Take vitamin B complex tablets orally (each tablet contains vitamin B 13mg, vitamin B2 1.5mg, vitamin B60.2, nicotinamide 10mg), 3 times a day, 2-3 tablets each time.
4. Vitamin deficiency in Group B was treated with Viagra orally (each tablet contained vitamin B 12mg, B1B22mg, nicotinamide 10mg and calcium pantothenate 5mg), each time 1 ~ 2 tablets, three times a day.
People in need of compensation
1. Pregnant women Many pregnant women often have cramps during pregnancy. At this time, you should check to see if your vitamin B2 storage is insufficient. If so, you should pay attention to supplement vitamin B2.
2. Perennial vegetarians are easy to lack vitamin B2, because vitamin B2 is more in meat and less in vegetarian food, so we should pay special attention to intake.
3. Women who take birth control pills for a long time will take a lot of vitamin B2 if they take them orally for a long time. If you don't pay attention to proper supplementation, it is easy to have vitamin B2 deficiency.
4. Most elderly people are deficient in vitamin B2. Regular vitamin B2 supplementation can effectively prevent coronary heart disease, stroke and arteriosclerosis.
5. Because vitamin B2 can inhibit platelet aggregation, people with arteriosclerosis can improve myocardial ischemia and reduce the risk of myocardial infarction. At the same time, it has certain therapeutic and preventive effects on atherosclerosis, coronary heart disease and other diseases.
6. People who lose weight can burn and accelerate fat metabolism, so taking more vitamin B2 can make the weight loss effect more significant.
7. For people suffering from dermatitis or allergic diseases, vitamin B2 can help the skin resist the damage of ultraviolet rays, keep the skin healthy, and have a certain preventive effect on dermatitis and skin allergies.
8. Nervous people should increase the intake of multivitamins, and take them together with nicotinic acid, vitamin B6 and vitamin C, with the best effect.
Need to know about replenishment
1. Vitamin B2 cannot be accumulated in the body, so it needs to be supplemented every day. When eating high-calorie foods regularly, increase your intake.
2. Vitamin B2 is easily destroyed by ultraviolet rays. Therefore, before eating food, you should avoid direct exposure to the sun; Even milk packed in plastic bottles or cartons should avoid being exposed to the sun for too long.
3. When cooking, some people will add alkaline baking soda to make the dishes greener, but this will often destroy the vitamin B2 in vegetables, so we should try our best to avoid this situation.
4. When taking vitamin B2, it is best to eat as little high-fiber food as possible, because high-fiber food will increase intestinal peristalsis, thus speeding up the passage of food in the intestine and reducing the absorption rate of vitamin B2.
Excessive injury
Under the condition of normal renal function, taking a large amount of vitamin B2 hardly produces toxicity, but it can make urine yellow-green. This reaction belongs to the normal fluorescent color of vitamin B2 and has no effect on human body.
Excessive use of vitamin B2 will interfere with some laboratory tests. For example, the concentration of catecholamine in urine may be false positive, and the determination of urine urobilinogen may be false positive. In addition, vitamin B2 can reduce the antibacterial activity of antibiotics, such as streptomycin, tetracycline, erythromycin, fosfomycin, etc., and should not be used together.
solution
If you take too much vitamin B2, you can return to normal within a few days after stopping taking it.
Classic cookbook
Cold almond
The raw materials are sweet almond100g, Sydney 250g and sugar 20g.
Practice: soak sweet almonds in water, peel them, cook them, take them out with cold water, and control the moisture; Wash Sydney, peel and core, and cut into small pieces; Put them in a container, add sugar and stir well.
Efficacy: Beauty and skin care, relieving cough and moistening throat. Can be used for preventing and treating xerosis cutis, pachylosis, cough and sore throat.
Almonds and Sydney both contain vitamin B2. Sweet almond is sweet, crisp, nourishing and has high medicinal value. Sydney is juicy, quenching thirst and moistening throat. This dish is bright, sweet and refreshing.
Eating this dish in hot summer can not only clear away heat and relieve summer heat, but also moisturize the skin tanned by the sun.
Daihao mixed tofu
The raw materials are Chrysanthemum morifolium, tofu 1 50g, dried seaweed100g, salt1g, soy sauce10ml and sesame oil 5ml.
Practice: Wash the tender part of Chrysanthemum morifolium, blanch it with boiled light salt water, remove the water and chop it up for later use; Soak dried seaweed, wash it, put it in a container with tofu and chrysanthemum morifolium, add soy sauce, sesame oil and salt, and stir well.
Efficacy: detoxification and swelling, moistening dryness and promoting fluid production. Can be used for preventing and treating skin swelling, coronary heart disease, arteriosclerosis and diabetes.
It is characterized in that both Artemisia selengensis and tofu contain vitamin B2, the content of Artemisia selengensis per100g is close to100g, and the content of tofu per100g is about 30 micrograms. They are all easy to buy and cheap. As a side dish, dried seaweed is rich in nutrition. This dish is refreshing and delicious with a unique flavor.
Stewed tofu with alfalfa
300g alfalfa, tofu 150g, salt and monosodium glutamate 1g, 25ml vegetable oil, 5g chopped green onion and 5g shredded ginger.
Practice tofu cut into pieces, blanch, remove and control dry water; Washing alfalfa and cutting into sections; Stir-fry onion and ginger in hot oil, pour in tofu and appropriate amount of water and simmer; Add alfalfa to taste, stew and add seasoning.
Efficacy of moistening intestine, nourishing stomach and stopping bleeding. Can be used for preventing and treating constipation, gastroenteritis, anemia, night blindness and diabetes.
Characteristic alfalfa contains vitamin B2, the content of which is about 730 micrograms per100g. It grows in wet places such as fields, rivers and roadsides, and is planted in most parts of China. Tofu is nutritious, smooth and refreshing.
This dish is delicious and palatable, and it is a popular home-cooked dish.
Stewed tofu with mushrooms
Raw materials: 250g of Lentinus edodes, 0/50g of tofu 1g of salt and chicken essence, 25ml of vegetable oil, 0/0g of shredded onion, 0/0ml of soy sauce/kloc-0.
The practice is to soak the mushrooms and wash them, cut them into pieces, cut the tofu into pieces, blanch them with clear water, take them out and dry them; Stir-fry shredded onion and soy sauce for a while, then pour in tofu, mushrooms and appropriate amount of water; Stew and add seasoning.
Has the effects of moistening intestine, stopping bleeding, reducing blood fat and blood pressure. Can be used for preventing and treating coronary heart disease, hypertension, hyperlipidemia, obesity and constipation.
Characteristic shiitake mushrooms are rich in vitamin B2, and the content is close to 0/00g1300g/kloc. Delicious, delicate and varied, it can be vegetarian and stimulate appetite. This dish is mellow and nutritious.
Fried duck eggs
Ingredients: 2 duck eggs, leek 150g, salt 1g, 20ml vegetable oil, chopped green onion 10g.
Practice: beat the duck eggs into a bowl, stir well, wash the leeks and cut into sections; Add chopped green onion to hot oil, stir-fry until fragrant, pour duck egg liquid and stir-fry for a while, add leek and seasoning, and stir-fry until cooked.
Efficacy: promoting blood circulation to remove blood stasis, promoting diuresis to reduce swelling, nourishing yin and clearing lung. Can be used for treating blood stasis, skin edema, constipation, anorexia, sore throat and other symptoms.
Featured duck eggs and leeks both contain vitamin B2. The content of duck eggs is 350 micrograms per 100 grams. The nutritional value of egg yolk is high, but it is not suitable to eat more or raw. The content of leek is 90 micrograms per100g. This dish is harmonious in color, delicious and nutritious.
Sauté ed shredded pork with potherb mustard
The raw materials are potherb mustard 200g, lean pork 1 50g, winter bamboo shoots 50g, salt1g, vegetable oil 25ml, soy sauce 5ml, cooking wine10ml, sugar 5g and starch10g.
Practice: Wash and cut wild vegetables, peel and wash winter bamboo shoots, and shred lean pork; When the oil is 70% hot, pour pork and stir fry for a while, and add soy sauce; Stir-fry until the color changes, pour in mustard, winter bamboo shoots and seasonings, and thicken with starch until cooked.
Efficacy of invigorating spleen and qi, nourishing liver and kidney. Can be used for preventing and treating diseases such as weakness, skin allergy, cough and constipation of the elderly.
Both potherb mustard and lean pork contain vitamin B2. Potherb mustard is soft and tender, and lean meat is rich in nutrition. This dish is harmonious in color, delicious and not greasy.
Sauté ed shrimps with mushrooms
The raw materials are fresh mushrooms 350g, fresh shrimps 200g, salt 2g, vegetable oil 35ml, chopped green onion 5g, ginger 5g, cooking wine10ml and starch10g.
Practice: Wash the mushrooms, cut into pieces, blanch them with clear water, and remove them to control moisture; Fresh shrimps are peeled and washed; Stir-fry onion and ginger in oil for a while, stir-fry shrimp until it is 80% cooked, pour in mushrooms and seasonings, and thicken with starch until it is cooked.
Has the effects of promoting blood circulation, reducing blood lipid and resisting cancer. Can be used for preventing and treating diseases such as arteriosclerosis, hyperlipidemia, diabetes and osteoporosis.
Featured mushrooms contain vitamin B2, the content of which is1100g and100g. Its methods are diverse, delicious and nutritious, and it is deeply loved by people. Shrimp meat is tender and delicious, and it is rich in various nutrients. This dish is full of color, flavor and nourishing effect.
Flammulina velutipes chicken soup
The raw materials are day lily (80g), chicken (200g), lily (45g), salt (2g), ginger slices and onion slices (each 10g).
Practice wash lily and lily, cut into sections, and cut chicken into pieces; At the same time, put it into the pot, add onion, ginger and appropriate amount of water, and cook for about half an hour; Add salt and cook until it tastes good.
Efficacy: Moisturizing skin, eliminating dryness, tranquilizing mind, nourishing and keeping fit. It can be used for treating dry skin, redness, irregular menstruation, arteriosclerosis, hypertension and other symptoms.
Features: Lily and chicken are rich in vitamin B2 and other nutrients. Lily, also known as "worry-free girl", forgets to worry when eating, and the chicken is tender and delicious, with good color and flavor. This soup is delicious and nutritious, and it is a good tonic.
Laver and radish soup
Raw materials: 25g of laver, 200g of white radish, 20g of seaweed, dried tangerine peel 15g, salt and chicken essence 1g, vinegar 10ml and 3g of pepper.
Practice wash laver, white radish, dried seaweed and dried tangerine peel, cut the white radish into cubes, put them together in a pot, and add appropriate amount of water to cook; Add seasoning and stir well.
Has the effects of clearing away heat and toxic materials, lowering blood pressure, relieving cough, promoting diuresis and reducing swelling. Can be used for treating nail brittleness, edema, goiter, hypertension, cough and other diseases.
Features The four foods in this dish all contain vitamin B2, among which laver is the most abundant, with a content of 0/020 micrograms per kloc. It is also a favorite soup. White radish is crisp and juicy. This soup is sour, spicy and nutritious.
Mutton barley soup
The raw materials are barley kernel 1 00g, mutton150g, apple 50g and salt1g..
Practice: Wash barley kernels, put them in a pot, add appropriate amount of water and cook them; Wash and peel apples, cut into pieces, cut mutton into pieces, and cook in another pot; Take it out and put it in a barley pot. Add salt and stir well.
Nourishing blood, benefiting qi, warming stomach and promoting digestion. Can be used for treating qi and blood deficiency, sallow complexion, stomach cold and food stagnation, abdominal distension and abdominal pain.
Special mutton contains vitamin B2, the content per 100g is close to 150g, and it is rich in protein, so it has high nutritional value and is often eaten by Chinese people. Barley is rich in vitamin B2, which can prevent beriberi and is mainly used for brewing wine. Apples are crisp, sweet and nutritious. This soup has a unique taste and a very good nourishing effect.
Mutton liver decoction
The raw materials are sheep liver 100g, spinach 200g, cucumber 80g, salt 1g and soy sauce 6ml.
Practice sheep liver cooked and cut into pieces; Wash spinach and cucumber and cut into sections; Pour an appropriate amount of water into the pot, bring to a boil, add sheep liver, spinach, cucumber and seasoning, and cook the spinach.
Efficacy: nourishing liver, improving eyesight, enriching blood and moistening skin. Can improve and treat eye fatigue, night blindness, arteriosclerosis, dull complexion and other diseases.
Characteristics Sheep liver is rich in vitamin B2, with the content of 1.750 micrograms per100g, which not only has a wide range of medicinal effects, but also is a good dietary supplement. Spinach is tender and cucumber is crisp and delicious. This soup is light and not greasy, and it is rich in nutrition.
Pork liver and egg soup
Ingredients: pork liver 100g, 2 eggs, 20g onion, lobster sauce 10g, salt 1g, 6ml soy sauce and 3ml sesame oil.
Wash, boil and chop pig liver; Chop chopped green onion; Beat eggs into a container, add pork liver, scallion and various seasonings and stir well; Steam in the pot, pour sesame oil and stir well.
The effects of enriching blood, improving eyesight and reducing swelling. Can be used for treating edema, anemia, blurred vision, hyperopia and poor complexion.
Characteristic Pig liver is rich in vitamin B2, and its content is about 2080 micrograms per100g. It is the richest vitamin B2 content in animal liver, and it is also one of the favorite animal viscera. Eggs are rich in nutrition and are a good tonic in people's daily diet.
Snail japonica rice porridge
The raw materials are 50 grams of snail, 5 grams of japonica rice 1 00g, salt and monosodium glutamate1g, 5 ml of vegetable oil, 5 ml of cooking wine, 5 grams of chopped green onion, 5 grams of Jiang Mo and 5 grams of minced garlic.
Practice: Put the snail into clear water, add vegetable oil (in order to wash the snail meat) and soak it for one day; Take out the snail meat and marinate it with seasoning; Wash japonica rice, cook until it is sticky, and add pickled snail meat; The meat and rice are cooked.
Efficacy: detumescence and pain relief, nourishing liver and tonifying deficiency. It has certain curative effect on edema, pain and chronic hepatitis of hands and feet.
Features Snail meat and japonica rice both contain vitamin B2. Snail meat is tender and delicious, delicious, edible and has medicinal value. Japonica rice contains a variety of nutrients, which has the effects of prolonging life and treating diseases. This porridge is delicious, nutritious and unique.
Double bean cake
The raw materials are 400 grams of lentil paste, 300 grams of red bean paste, 50 grams of sugar, 60 grams of raisins, 50 grams of sesame seeds, 40 grams of kumquat powder, 25 grams of osmanthus fragrans, 30 grams of candied dates, 50 grams of walnuts and 35 ml of vegetable oil.
The method is to use vegetable oil, raisins, sesame seeds, kumquat powder, osmanthus, candied dates, walnuts and red bean paste as stuffing; Make lentil paste into skin, spread half of bean paste, roll it up, roll it into long strips and cut it into pieces.
Nourishing blood and softening liver, lowering blood pressure and blood lipid. Can be used for preventing and treating obesity, anemia, arteriosclerosis, hypertension, chronic hepatitis, etc.
Both lentils and red beans contain vitamin B2. The content of lentils is 450 micrograms per100g, and that of red beans is about 450 micrograms per110g, both of which are common beans. This kind of cake contains a variety of raw materials, which is sweet and delicious and can stimulate appetite.
Buckwheat noodles
Ingredients: 500g of buckwheat noodles, 200g of celery, 50g of tomatoes, salt 1 g, vegetable oil15ml, soy sauce10ml, chopped green onion10g, and garlic slices10g.
Practice will develop wheat into noodles, celery, tomatoes washed and diced; Stir-fry chopped green onion, garlic slices and soy sauce for a while, and add appropriate amount of water; When the water is boiled, the noodles, celery, tomatoes and salt will be cooked. Celery and tomatoes can also be made into brine and mixed with noodles to eat. )
Has the effects of lowering blood pressure and lipid, caring skin, relieving swelling, moistening intestine and promoting diuresis. Can be used for preventing and treating coronary heart disease, hypertension, hyperlipidemia, edema and food retention.
Buckwheat, celery and tomatoes all contain vitamin B2. In the Compendium of Materia Medica written by Li Shizhen in the Ming Dynasty, buckwheat is also called "Qingchangcao" for reducing qi, widening intestines and grinding stagnation. Celery is refreshing and delicious, and tomatoes are sweet and sour, which can stimulate appetite.
Pumpkin seed walnut beverage
The raw materials are 40g of pumpkin seeds, 40g of walnut kernels, 40g of peanut kernels, 20g of red dates and 20ml of honey.
The method is to shell pumpkin seeds, wash red dates, put them into the pot with walnut kernels and peanut kernels, and add appropriate amount of water to cook them; Pour in honey and stir well.
Efficacy: protecting hair, strengthening brain, improving intelligence, reducing swelling and relieving cough. Can be used for treating dry hair, yellow color, weakness, fatigue, skin swelling, cough and other symptoms.
Features Pumpkin seeds, walnut kernels and peanut kernels all contain vitamin B2, the contents of which are 150 μ g, 150 μ g and 100 μ g respectively, and other nutrients, especially walnut kernels, which can make hair black and bright if eaten frequently.