Qhov ceev ntawm cov plaub hau kev loj hlob yog feem ntau cuam tshuam los ntawm noob caj noob ces. Txawm li cas los xij, ntau tus ntxhais yog nyob rau hauv vain foaming ntawm nws, tsis to taub hais tias nws yog feem ntau muaj teeb meem tsis muaj kev mob siab thiab kev tu plaub. Thaum koj muaj tseeb yuam kev, kev tshaj tawm txhim kho - cov plaub hau yuav ua tuab, tuab dua thiab ci dua. Nyob rau hauv cov ntaub ntawv no, peb yuav qhia txog cov tshuaj vitamin tseem ceeb hu ua Biotin, uas cov kws kho mob pom zoo kom ua rau hauv cov khoom sib ntxiv, tab sis, qhov tseeb, nws tuaj yeem tau txais los ntawm cov zaub mov.
Biotin - nws yog dab tsi?
Biotin yog pawg vitamin uas pab koj lub cev hloov khoom noj ua kom muaj zog. Nws tseem hu ua cov vitamin H, lossis Vitamin B7. Nws yog ib qho tseem ceeb rau kev noj qab haus huv ntawm lub qhov muag, plaub hau, tawv nqaij thiab lub hlwb ua haujlwm. Biotin yog dej-solubble vitamin, uas txhais tau tias nws tsis khaws rau hauv lub cev - haus nws kom muaj kev tswj hwm ib txwm yuav tsum tsis tu ncua. Tus nqi niaj hnub rau biotin, raws li txoj cai, yog li 30 μg ib hnub.
Ntawm no yog 10 cov khoom lag luam zoo nplua nuj hauv biotin:
Nkaub qe. Qe yog tag nrho ntawm cov vitamins ntawm pab pawg B, Neckrel, Hlau thiab Phosphorus. Yolk yog ib qho kev nplua nuj ntawm biotin. Tag nrho, siav qe (50 grams) muab kwv yees li 10 μg ntawm biotin, lossis kwv yees li 33% ntawm tus nqi txhua hnub.
Noj qe ib hnub
Taum. Hauv taum taum, taum thiab lentils muaj ntau cov protein thiab kab kawm. Ntawm tag nrho cov bobov biotin yog feem ntau ntawm tag nrho cov txiv laum huab xeeb thiab hais - 28 gy ntawm txiv laum huab xeeb muaj 17% ntawm cov biotin txhua hnub ntawm biotin. Ib txoj kev tshawb fawb ntawm cov ntsiab lus biotin hauv cov khoom lag luam nrov ntawm cov biotin nrov: 64% ntawm cov nyiaj niaj hnub - hauv 75 grams npaj txhij-ua npuas dej.
Ceev thiab noob - yog qhov zoo ntawm fiber ntau, cov rog tsis tau muaj txiaj ntsig thiab cov protein. Feem ntau ntawm lawv kuj muaj biotin, tab sis tus naj npawb, sib txawv, feem ntau ntawm cov biotin, lossis 10% ntawm cov kev cai txhua hnub, thaum 1/4 khob ( 30 grams) Fried almond muaj 1.5 μg, lossis 5%.
Mob siab. Feem ntau ntawm cov biotine ntawm koj lub cev khaws cia hauv daim siab, yog li nws yog cov lus qhia tias nws yog ib feem ntawm lub cev. Tsuas yog 75 gy ntawm boiled nqaij daim siab muab yuav luag 31 μg biotin, lossis 103% ntawm tus nqi txhua hnub. Thiab nyob rau hauv cov nqaij qaib nplooj siab nws yog qhov ntau dua - 460% ntawm cov kev cai txhua hnub ntawm tib feem.
Qos qos. Cov qos yaj ywm muaj cov vitamins tag nrho cov miner, cov zaub mov muaj fiber ntau thiab carotenoids. 125-gram feem ntawm cov boiled Batt muaj 2.4 μg ntawm biotin, lossis 8% ntawm cov cai.
Cov nceb. Cov ntsiab lus ntawm biotin tiv thaiv lawv los ntawm cab thiab cov tsiaj nrhiav tsiaj qus. Kwv yees li 120 gy ntawm cov kaus poom nceb muaj 2.6 μg ntawm biotin, uas yog yuav luag 10% ntawm tus nqi txhua hnub.
Txiv tsawb. Txiv tsawb yog ib tug txiv hmab txiv ntoo uas nrov tshaj plaws thoob plaws ntiaj teb. Lawv muaj fiber ntau, carbohydrates thiab kab kawm, xws li pawg vitamins, tooj thiab cov poov tshuaj. Ib lub txiv tsawb me me (105 grams) muaj 1% ntawm cov biotin txhua hnub.
Bananas pab tau rau plaub hau kev noj qab haus huv
Broccoli. Cov zaub no yog ib qho ntawm cov khoom noj khoom haus zoo tshaj plaws, raws li nws muaj cov volium thiab cov vitamins A thiab cov tshuaj nplaum thiab C. tag nrho cov zaub mov (45 gram,
Poov xab. Ob qho kev noj haus poov xab thiab beers muab biotin replyin, tab sis cov muaj ntau ntau nyob ntawm lub hom. Cov poov xab yuav tuaj yeem muaj txog li 21 μg ntawm biotin, lossis 7% ntawm cov cai, 2 dia (16 grams).
Avocado. Avocado yog nto moo tshaj plaws yog qhov zoo tshaj plaws ntawm folic acid thiab unsaturated rog, tab sis lawv kuj nplua nuj hauv biotin. Qhov nruab nrab avocado (200 grams) muaj 1.85 μg ntawm biotin, lossis 6%.