Mlembi: Charles Brown
Tsiku La Chilengedwe: 3 Febuluwale 2021
Sinthani Tsiku: 9 Kulayi 2025
Anonim
Zakudya zokhala ndi biotin - Thanzi
Zakudya zokhala ndi biotin - Thanzi

Zamkati

Biotin, yotchedwanso vitamini H, B7 kapena B8, imapezeka makamaka mu ziwalo za nyama, monga chiwindi ndi impso, komanso zakudya monga mazira a dzira, mbewu zonse ndi mtedza.

Vitamini uyu amatenga gawo lofunikira mthupi monga kupewa tsitsi, kukhala ndi thanzi pakhungu, magazi ndi dongosolo lamanjenje, kuphatikiza pakulimbikitsa kuyamwa kwa mavitamini ena a B m'matumbo. Onani zonse zomwe muli nazo pano.

Kuchuluka kwa biotin mu chakudya

Mlingo wa tsiku ndi tsiku wa biotin kwa achikulire athanzi ndi 30 μg patsiku, womwe ungatenge kuchokera kuzakudya zolemera za biotin zomwe zikuwonetsedwa patebulo pansipa.

Chakudya (100 g)Kuchuluka kwa biotinMphamvu
Chiponde101.4 μgMa calories 577
Hazelnut75 μgMakilogalamu 633
Tirigu chimanga44.4 μgMakilogalamu 310
Amondi43.6 μgMakilogalamu 640
Oat chinangwa35 μgMakilogalamu 246
Mtedza wodulidwa18.3 μgMakilogalamu 705
Dzira lowiritsa16.5 magalamuMa calories 157.5
Mtedza wa nkhono13.7 μgMakilogalamu 556
Bowa wophika8.5 μgMakilogalamu 18

Kuphatikiza pa kupezeka mu zakudya, vitamini iyi imatha kupangidwanso ndi mabakiteriya omwe amakhala m'matumbo am'mimba, omwe amathandizira kuti thupi liziyenda bwino.


Zizindikiro zakusowa kwa biotin

Zizindikiro zakusowa kwa biotin nthawi zambiri zimaphatikizapo kutayika kwa tsitsi, kusenda komanso khungu louma, zilonda pakona pakamwa, kutupa ndi kupweteka lilime, maso owuma, kusowa chilakolako, kutopa, ndi kugona tulo.

Komabe, kusowa kwa vitaminiyu ndikosowa ndipo nthawi zambiri kumangopezeka kuchipatala komwe sikudya bwino, mwa odwala matenda ashuga kapena omwe akudwala hemodialysis, komanso amayi apakati.

Phunzirani Momwe mungagwiritsire ntchito biotin kuti tsitsi lanu likule mwachangu.

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