Saurin haɓakar gashi ya shafi abubuwan da kwayoyin halitta suka shafi kwayoyin halitta. Koyaya, girlsan mata da yawa suna bashe ta, ba fahimtar cewa ba matsala ba ce a cikin gado, amma a cikin abinci mai gina jiki da kulawa mara kyau. Da zaran ka gyara kurakurai, lura da ci gaba - gashi zai zama mai kauri, kauri da mafi haske. A cikin wannan kayan, za mu faɗi game da mahimman bitamin da ake kira Biotamin da likitoci waɗanda likitoci suka ba da shawarar ɗaukar abubuwa, amma, a zahiri, ana iya samun shi daga abinci.
Biotin - menene?
Biotin wani rukuni ne na bitamin wanda ke taimaka wa jikinka ya maida abinci cikin makamashi. Hakanan ana kiranta bitamin H, ko bitamin B7. Yana da mahimmanci a lafiyar idanu, gashi, fata da aikin kwakwalwa. Biotin shine bitamin ruwa mai narkewa, wanda ke nufin cewa ba ya tara a cikin jiki - ya cinye shi don kula da matakin al'ada dole ne a kai. Auntaraya ta yau da kullun ga biotin, a matsayin mai mulkin, kusan 30 μG a kowace rana.
Anan ga manyan samfuran 10 masu arziki a cikin biotin:
Kwai yolks. Qwai suna cike da bitamin na rukuni B, squirrel, baƙin ƙarfe da phosphorus. Yankana wani tushen arziki ne na Biotin. Dukkanin, dafa kwai (50 grams) yana ba da kimanin 10 μG na biotin, ko kusan 33% na darajar rana.
Ku ci kwai a kowace rana
Wake. A cikin fis, wake da lentils sun ƙunshi yawancin furotin da abubuwan ganowa. Daga cikin dukkan bobov Biotin shine mafi yawan gyada kuma faɗi - SEAN 28 Giw na gyada yana ɗauke da 17% na adadin biotin na yau da kullun. Nazarin guda akan abubuwan da ke cikin keɓaɓɓun biotin a cikin samfuran biotsese na Jafananci na 19.3 μG na biotin - 64% na wakaden soya na yau da kullun.
Kwayoyi da tsaba - Shin kyakkyawan tushen zare, mai da ba a cika su da furotin ba. Yawancin su ma suna da biotin, amma lambar, a matsayin mai mulkin, 20-gram na Biotin sunfiyar, ko 10% na ƙirar yau da kullun, yayin da kullun 1/4. 30 grams) soyayyen soyayyen ya ƙunshi 1.5 μg, ko 5%.
Hanta. Ana adana yawancin maƙiyin jikin ku a hanta, saboda haka yana da ma'ana cewa wannan sashin gawa ne. Kawai 75 Gin na Boiled naman sa Haushi yana ba da kusan kusan 31 μg Biot biotin, ko 103% na darajar rana ta yau da kullun. Kuma a cikin kaji ka kara - 460% na Daily Daily akan yanki ɗaya.
Dankalin turawa mai dadi. Dankali mai dadi cike da bitamin, ma'adanai, fiber da carotenoids. A 125-gram gram of 125-gram na bloed Batt ya ƙunshi 2.4 μg na biotin, ko 8% na al'ada.
Namomin kaza. Babban abun ciki na biotin yana kiyaye su daga parasites da masu fara'a a cikin daji. Aƙalla 120 gy na gwangwani namomin kaza dauke da 2.6 na Biotin, wanda kusan 10% na darajar rana.
Ayaba. Ayaba sune ɗayan shahararrun 'ya'yan itatuwa a duk faɗin duniya. Suna cike da zare, carbohydrates da abubuwan da aka gano, kamar su bitamin rukuni, jan ƙarfe da potassium. Oneaya daga cikin ƙananan banana (105 grams) ya ƙunshi 1% na biotin na yau da kullun.
Ayanas da amfani ga lafiyar gashi
Broccoli. Wannan kayan lambu na daya daga cikin mafi abinci, kamar yadda yake cike da zare, alli da bitamin ya ƙunshi kofuna, yanka broccoli ya ƙunshi 0.4 μg, ko 1% na al'ada.
Yisti. Dukkanin yisti duka da ƙwararrun suna ba da biše mai biigniyya, amma takamaiman adadi ya bambanta dangane da alama. Yake yisti na iya ƙunsar har zuwa 21 cikin biotin biotin, ko 7% na al'ada, 2 tablespoons (16 grams).
Avocado. Avocado ya fi shahara a matsayin kyakkyawan tushen folic acid da mai kitse marasa tushe, amma su ma suna da wadataccen biotin. Matsakaicin avocado (gram (200 gram) ya ƙunshi 1.85 μG na biotin, ko 6%.