Abantu abaningi bathatha izithasiselo zikavithamini B7 (biotin) ukuze bengeze kokuqukethwe kwe-biotin yomzimba. Noma kunjalo, ukudla ukudla okune-biotin okucebile njengezikhupha zamaqanda, imvubelo, amakhowe, imidumba, ubhatata, isibindi nobhanana kuzosiza umzimba ukuba uthole okwanele ngale vithamini.
I-Biotin (uvithamini B7) ingenye yamavithamini B umzimba awudingayo ukuze uthole izinwele ezinempilo, izinzipho, isikhumba, nokusebenza kobuchopho. Cishe azikho izifundo zokushoda kwe-biotin, yingakho cishe kungenzeki ukunquma Isibonelelo Esinconyiwe Sansuku zonke (RDA) sale vithamini. Noma kunjalo, inani lomuntu nsuku zonke le-biotin licishe libe ngu-30 mcg. Abantu abaningi bathatha izithasiselo ukusiza umzimba uthole i-biotin eyanele, kodwa ukudla ukudla okunothe nge-biotin kufanele kusize umzimba ukuthi uhlangabezane nesidingo sawo salo sakhi. Nakhu ukudla okuphezulu okuzohlinzeka umzimba wakho nge-biotin.
i. Imvubelo
Imvubelo iwumthombo omuhle we-biotin, kungakhathaliseki ukuthi usebenzisa izinguqulo zophisi noma zomsoco. Kodwa-ke, iphesenti le-biotin lihluka ezinhlotsheni ezimbili zemvubelo, futhi ngisho nangaphakathi kohlobo olufanayo, kukhona ukuhlukahluka kwe-biotin okusekelwe kumikhiqizo. Ngokuvamile, imvubelo enomsoco ipakisha i-biotin eyengeziwe futhi ine-21 mcg yale vithamini, ehlangabezana namaphesenti angaphezu kuka-60 yenani lansuku zonke.
ii. Izikhupha zamaqanda
Nakuba ucwaningo lwembula okuxubile okutholakele mayelana namaqanda ngenxa yokuqukethwe kwawo kwe-cholesterol, enza imithombo emihle ye-phosphorus namaprotheni. Noma kunjalo, agcwele i-biotin, futhi ukudla izikhupha zawo kukusiza ukuba unikele enanini le-biotin nsuku zonke. Isibonelo, iqanda elingu-50 g lipakisha i-10 mcg ye-biotin ku-yolk yalo, linikeza umzimba cishe u-33% yenani layo lansuku zonke le-biotin.
iii. Imifino
Imifino, ikakhulukazi ubhontshisi, yenza imithombo emihle kakhulu ye-biotin, futhi ngokuqinisekile udinga ukuyifaka ekudleni kwakho ukuvimbela ukushoda kwe-biotin. Uphizi, omnyama, i-pinto, izinso, nobhontshisi wesoya konke kupakisha i-biotin. Isibonelo, ama-28 g kabhontshisi we-pinto ophekiwe amaphakethe angaba ngu-7 mcg biotin, ahlinzeka cishe ngo-21% we-DV.
iv. Amantongomane kanye nembewu
Amantongomane kanye nembewu kunikeza umzimba imicu, amaminerali, ama-antioxidants, nama-micronutrients, okuwenza kube ukudla okunempilo, ikakhulukazi uma kusetshenziswa ngokusesilinganisweni. Njengokungathi lokho akwanele, amantongomane nembewu nakho kupakisha inani elilinganiselwe le-biotin, okusiza umzimba ukuba uhlangabezane nezindinganiso zawo zansuku zonke zale vithamini. Idlanzana lembewu kabhekilanga, ngokwesibonelo, lipakisha cishe u-1.5 mcg we-biotin.
v. Isibindi
Isibindi siyinyama enemisebenzi eminingi ehambisana kahle nezindlela zokupheka eziningi futhi ingajatshulelwa ngendlela emangalisayo. Ngaphandle kwalokho, ukuwadla kuzuzisa umzimba ngezindlela eziningi futhi kuwunikeza i-biotin, phakathi kwezinye izakhi. Isibindi senkukhu ephekiwe sibonakala sicebe kakhulu ku-biotin njengoba silayishwe i-130 mcg yale vithamini ekuphakeni okungu-75 g, kwengeza u-460% DV emzimbeni! Isibindi senkomo siphinde sipakishe i-biotin enesizotha, efika ku-31 mcg ngo-75 g wokuphakelwa.
vi. Ubhatata
Ubhatata unambitheka kahle futhi ungajatshulelwa uphekwa, uthosiwe, noma uxutshwe nokunye ukudla okuhlangana nakho kahle. Baphinde banikeze umzimba ngama-antioxidants, amaminerali, nezinye izakhamzimba, zikunikeza izizathu ezengeziwe zokuzijabulela. Njengokungathi lokho akwanele, ayimithombo emangalisayo yamavithamini, epakisha ama-biotin amaningi afinyelela ku-2.4 enkomishini engu-125 g, ahlangabezana no-8% yenani losuku.
vii. Uhlobo lwenhlanzi
Siyawathanda ama-salmon, ama-mackerel, ama-sardine nezinye izinhlanzi eziningi ezinamafutha hhayi nje ngoba zimnandi kodwa ngoba zinezela imisoco ebalulekile emzimbeni. Isibonelo, banamafutha anempilo angagcwele unsaturated (ikakhulukazi ama-omega-3s), umzimba awadingayo ukuze ulondoloze impilo yenhliziyo futhi usekele ukusebenza kobuchopho. Ngaphezu kwalokho, i-salmon yenza umthombo omuhle kakhulu we-biotin, yengeza i-5 mcg emzimbeni futhi ibalwa cishe ngo-18% we-DV. Leli nani limelela lokho okunikezwayo ngama-ounce angu-3 e-salmon aphekiwe.
viii. Amakhowe
Amakhowe enza okunye ukudla okunomsoco kakhulu futhi agcwele izinhlanganisela eziningi ezinempilo, kuhlanganise ne-biotin. Eqinisweni, imvelo yabo ecebile ye-biotin ebenza bame izimo zasendle lapho bekhula khona. Womabili amakhowe asemathinini namasha anothe ngovithamini B7, namasha anikeza i-biotin eyengeziwe. Ukwenza isibonelo, u-70 g wamakhowe amasha uhlinzeka ngo-19% we-DV biotin (5.9 mg), nokho amakhowe angu-120 g asemathinini ahlangabezana ne-10% kuphela ye-DV yale vithamini. Noma kunjalo, zizuzisa umzimba, futhi yini eyazisa uhlobo olusebenzisayo kuncike ekuphekeni kwakho.
ix. Ukwatapheya
Ukwatapheya izithelo ezinhle ezingena kahle ekuphekeni okuningi futhi zingasetshenziswa njengokusabalalisa okumangalisayo. Ngaphandle kwalokho, anoshukela, anamafutha, futhi anokhilimu, anikeza umlomo omuhle njengoba uwathatha. Ungakhohlwa ukuthi ukwatapheya upakisha amafutha angagcwalisiwe kanye ne-fiber, okudingwa umzimba ukugcina inhliziyo iphilile. Noma kunjalo, lezi zithelo zicebile nge-biotin vitamin enesizotha, ipakisha i-1.85 mcg ngamagremu angu-200. Lokhu kwenza u-6% yenani lansuku zonke.
x. Isipinashi
Isipinashi sithathwa njengesinempilo futhi sichazwa ngokufanelekile njenge-superfoods ngenxa yokuthi sinomsoco kangakanani. Agcwele imicu, i-folic acid, amavithamini, kanye nenani elincane lamaminerali adingekayo empilweni yenhliziyo kanye nempilo yonke. Ngaphandle kwalokho, baphinde bapakishe amanani amancane e-biotin, ahlinzeka cishe ingxenye yesithathu yenani lansuku zonke ekusetshenzisweni okukodwa. Ngaphezu kwalokho, ahlukahlukene futhi ahlangana kahle nezindlela zokupheka ezihlukene, futhi enza izingxenye ezinhle zamasaladi.
xi. Ubhanana
Ubhanana uyingxenye yezithelo ezinhle kakhulu ekudleni kwakho okwengeza inani le-antioxidant ne-fiber emzimbeni. Ngaphandle kwalokho, zihlukahlukene futhi zingajatshulelwa zodwa njengezithelo eziphelele, zikhanywe ukwenza u-ayisikhilimu ongewona owobisi, othathwe namantongomane njengokudla okulula, ohlanganiswe nama-smoothies, noma asetshenziswe njengokusabalalisa. Njengokungathi lokho akwanele, banenani elincane le-biotin, elihlinzeka umzimba ngo-0.3 mcg ngebhanana eliphakathi nendawo (cishe i-100 g).
xii. I-broccoli
Uhlu lwe-superfood alusoze lwaphela ngaphandle kwe-broccoli. Njengesipinashi, agcwele amavithamini kanye ne-beta-carotenoid Antioxidants, okuthuthukisa ikhono lomzimba lokulwa nama-radicals mahhala futhi awavimbele ekubangeleni ingcindezi ye-oxidative. I-Brokholi iphinde inikeze umzimba inani elilinganiselwe le-biotin, ikakhulukazi ngenxa yokuthi ukunikezwa kuka-43 g we-broccoli eluhlaza, eqoshiwe yengeza mayelana ne-0. 3 mcg biotin, i-accounting ye-1% DV.
Isiphetho
I-Biotin ingenye yamavithamini B, futhi umzimba uyayidinga ukuze wenze izinwele ezinempilo, izinzipho, isikhumba, nokusebenza kwengqondo okuthuthukisiwe. Nakuba ungakwazi ukwengeza ngale vithamini ukunikeza umzimba ngokwanele, ukuthola i-biotin ekudleni kwakho kufanele kube ngcono. Isipinashi, ubhanana, okusanhlamvu okusanhlamvu, i-broccoli, izikhupha zamaqanda, imvubelo, ubhatata, i-salmon, amakhowe, nama-avocado aphezulu ohlwini lokudla okunothe nge-biotin okufanele ukudle.
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