Umuvuduko wo gukura umusatsi wibasiwe cyane na genetiki. Ariko, abakobwa benshi babana nabi, ntusobanukirwe ko akenshi ari ikibazo cyo kutumvira, ahubwo ni imirire nibidakwiye. Mugihe ukimara gukosora amakosa, hitamo iterambere - umusatsi uzahinduka umubyimba, ubyibushye. Muri ibi bikoresho, tuzavuga ibya Vitamine byingenzi yitwa biotin, abaganga barasaba kwinjiza inyongera, ariko mubyukuri, birashobora kuboneka mubiryo.
Biotin - Niki?
Biotin nitsinda rya vitamine aho rifasha umubiri wawe guhindura ibiryo mu mbaraga. Yitwa kandi Vitamine H, cyangwa vitamine B7. Ni ngombwa ku buzima bw'amaso, umusatsi, uruhu n'ubwonko. Biotin ni vitamine ifata amazi, bivuze ko idateranya mumubiri - kuyirinda gukomeza urwego rusanzwe rugomba kuba buri gihe. Igipimo cya buri munsi kuri biotin, nkitegeko, ni nka 30 μg kumunsi.
Dore ibicuruzwa 10 byambere bikungahaye kuri biotin:
Umuhondo w'igi. Amagi yuzuye vitamine yitsinda b, igituba, icyuma na fosifore. Umuhondo nisoko gakomeye cyane ya biotin. Amagi yose, yatetse (garama 50) itanga hafi 10 μg ya biotin, cyangwa hafi 33% yikigereranyo cya buri munsi.
Kurya amagi kumunsi
Ibishyimbo. Mu mashaza, ibishyimbo n'ibinyomoro birimo ibintu byinshi bya poroteyine n'ibikurikira. Muri bobov biotin yose ni byinshi muri byose biri muri pianut bakavuga - 28 gy of the ibishyimbo birimo 17% byigiciro cya buri munsi cya biotin. Ubushakashatsi bumwe kubirimo muri biotin mu bikomoka ku biro by'Ubuyapani bizwi 19.3 μg ya biotin - 64% by'igipimo cya buri munsi - mu gakozo 75 z'ibitambo biteguye.
Imbuto n'imbuto - ni isoko nziza ya fibre, ibinyabuzima na poroteyine. Benshi muribo nabo barimo biotin, ariko umubare, nkibisobanuro bitewe n'ubwoko: Igice cya Gram 20 cy'ibinyabuzima biranga 2,6 Garama 30) almond ikaranze irimo 1.5 μg, cyangwa 5%.
Umwijima. Byinshi muri biotine yumubiri wawe bibitswe mu mwijima, bityo rero byumvikana ko ari iki gice cyimirambo. Gy 75 gusa yumwijima winyamanswa utanga hafi 31 μg biotin, cyangwa 103% yikigereranyo cya buri munsi. Kandi mu mwijima w'inkoko birarenze urugero - 460% bya buri munsi ku gice kimwe.
Ibijumba. Ibijumba byuzuye bya vitamine, amabuye y'agaciro, fibre na karotenoide. Igice cya gike cya Grami 125 cya Batt yatetse kirimo 2.4 μg ya biotin, cyangwa 8% yibisanzwe.
Ibihumyo. Ibirimo byinshi muri biotin ibarinda kwa parasite no kwangiza mwishyamba. Hafi y'urugendo rwa 120 rw'abahumyo mu bihumyo birimo 2.6 μg bya biotin, hafi 10% by'igiciro cya buri munsi.
Igitoki. Batoki nimwe mu mbuto zizwi cyane kwisi yose. Bazuye fibre, karubone ningingo zikurikirana, nka vitamine yitsinda, umuringa na potasimu. Igitoki gito (garama 105) kirimo 1% igipimo cya buri munsi cya biotin.
Ibitoki bifite akamaro k'ubuzima bw'imisatsi
Broccoli. Izi mboga nimwe mu intungamubiri nyinshi, kuko ya Circium yuzuye fibre, calcium na vitamine A na C. Igikombe cyose (garama 45) zirimo 0.4 μg, cyangwa 1% by'ibisanzwe.
Umusemburo. Umusembuzi wimirire ninzuri zitanga ubushobozi bwa biotin, ariko ingano yihariye iratandukanye bitewe nikirango. Umusemburo wibiryo birashobora kubamo 21 μg ya biotin, cyangwa 7% yibisanzwe, ibiyiko 2 (garama 16).
Avoka. Avoka izwi cyane nkisoko nziza ya acide folike kandi ifite ibinyabuzima bidasubirwaho, ariko nabyo birakungahaye kuri biotin. Impuzandengo ya Avoka (garama 200) irimo 1.85 μg ya biotin, cyangwa 6%.