Kuthamanga kwa kukula kwa tsitsi kumakhudzidwa kwambiri ndi ma genetics. Komabe, atsikana ambiri ali pachabe chobisalira iye, osazindikira kuti nthawi zambiri zimakhala zovuta osati zakumwa, koma mopanda chakudya komanso chisamaliro cha tsitsi. Mukangokonza zolakwa, zindikirani - Tsitsi limakhala lolimba, wowuma komanso wonyezimira. M'mawu awa, tinena za vitamini yofunika yotchedwa Biotin, yomwe madotolo amalimbikitsa kutenga zowonjezera, koma, zitha kupezeka pachakudya.
Biotin - ndi chiyani?
Biotin ndi gulu la vitamini lomwe limathandizira thupi lanu kusintha chakudya kukhala mphamvu. Amatchedwanso vitamini H, kapena vitamini B7. Ndikofunikira kuti thanzi la maso, tsitsi, ntchito ya khungu. Biotin ndi vitamini osungunuka madzi, zomwe zikutanthauza kuti sizikudziunjikira m'thupi - zimawononga kuti mukhalebe mulingo wamba ziyenera kukhala nthawi zonse. Kuwerenga tsiku ndi tsiku Biotin, monga lamulo, ndi pafupifupi 30 μg patsiku.
Nayi zinthu 10 zapamwamba kwambiri zolemera ku Biotin:
Mazira a dzira. Mazira ali odzaza ndi mavitamini a gulu b, gologolo, chitsulo ndi phosphorous. Yolk ndi gwero lolemera kwambiri la biotin makamaka. Dzira lonse, lophika (50 magalamu) limapereka pafupifupi 10 μGE, kapena pafupifupi 33% ya kuchuluka kwa tsiku ndi tsiku.
Idyani dzira patsiku
Nyemba. Mu pea, nyemba ndi mphodza zimakhala ndi mapuloteni ambiri komanso kufufuza zinthu. Pakati pa bobov Biov Bioven ndi ambiri mu peanut ndikuti - 7% ya peanulu ili ndi 17% ya kuchuluka kwa tsiku la biotin. Kafukufuku wina pazinthu za biotin m'malo otchuka ku Japan adapezeka 19.3 μg ya biotin - 64% ya kuchuluka kwa tsiku - mu 75 magalamu a ma soya opangidwa okonzeka.
Mtedza ndi mbewu - ndi gwero labwino la fiber, mafuta osavomerezeka ndi mapuloteni. Ambiri aiwo amakhalanso ndi biotin, koma chiwerengerochi, monga lamulo, chosiyana ndi cholembera: 4 30 magalamu) Froid almondi ali ndi 1.5 μg, kapena 5%.
Chiwindi. Ambiri mwa biotine ya thupi lanu amasungidwa m'chiwindi, motero n'zomveka kuti ndi gawo ili la mtembo. Chiwindi 75 chophika chang'ombe chimapereka pafupifupi pafupifupi 31 μg biotin, kapena 103% ya kuchuluka kwa tsiku. Ndipo mu chiwindi chivindikiro ndi zochulukirapo - 460% ya chizolowezi cha tsiku ndi tsiku pa gawo lomwelo.
Mbatata wokoma. Mbatata Zokoma Zodzaza ndi mavitamini, michere, fiber ndi caromenoids. Gawo la grage la batt yokhala ndi 2.4 μg ya biotin, kapena 8% yazikhalidwe.
Bowa. Zambiri za Biotin zimawateteza ku majeremusi ndi maphwando kuthengo. Pafupifupi mitundu ya bowa 120 yolimba imakhala ndi 2.6 μg ya biotin, yomwe ili pafupifupi 10% ya kuchuluka kwa tsiku.
Nthochi. Banana ndi imodzi mwazipatso zodziwika kwambiri padziko lonse lapansi. Amakhala odzaza ndi fiber, chakudya ndi kufufuza zinthu, monga mavitamini, mkuwa ndi potaziyamu. Nthochi imodzi yaying'ono (105 grams) ili ndi 1% tsiku lililonse ya biotin.
Bananas zothandiza kuti tsitsi likhale lathanzi
Burokoli. Izi zamasamba ndi imodzi mwazinthu zopatsa thanzi kwambiri, chifukwa zimadzaza ndi fiberi, calcium ndi mavitamini A ndi mavidi okwanira (45 ½g)) ya jt.
Yisiti. Zonsezi zozizwitsa zopatsa thanzi komanso nyerere zimaperekanso mtundu wa biotin, koma kuchuluka kwakanthawi kumasiyana malinga ndi chizindikiro. Nkhunthi cha chakudya zimatha kukhala ndi 21 μg ya biotin, kapena 7% ya chizolowezi, 2 supuni (16 magalamu).
Peyala. Avocado ndiwotchuka kwambiri ngati gwero labwino la folic acid ndi mafuta osavomerezeka, komanso olemera ku Biotin. Avocado wamba (200 magalamu) ali ndi 1.85 μg wa biotin, kapena 6%.