Isantya sokukhula kweenwele sichaphazeleka yimbali yemfuza. Noko ke, amantombazana amaninzi apha sewayini ezingento kuye, engaqondi ukuba kudla ngokuba yingxaki ayikho imfuza, kodwa ukutya ngokungafanelekanga kunye nokhathalelo iinwele. Nje ukuba ulungise iimpazamo, qaphela ukuphuculwa - iinwele ziya kuba mnyama, zitshisa kwaye zikhanyise ngakumbi. Kule nto, siya kuxela iVitamin ebalulekileyo ebizwa ngokuba yi-biotin, apho oogqirha bancoma ukuthatha i-songers, kodwa, enyanisweni, banokufumaneka ekutyeni.
I-Biotin - Yintoni?
I-biotin liqela levithamin elinceda umzimba wakho uguqule ukutya kwakho kukutya. Ibizwa ngokuba yiVitamin H, okanye ivithamini B7. Kubalulekile ukuba impilo yamehlo, iinwele, ulusu kunye nengqondo. I-bitanin yi-vitamin enyibilikayo yamanzi, ethetha ukuba ayiqokeleli emzimbeni-ichithe ukuba igcine inqanaba eliqhelekileyo kufuneka libe rhoqo. Ireyithi yemihla ngemihla ye-biotin, njengommiselo, imalunga nama-30 μg ngosuku.
Nazi iimveliso ezili-10 eziphambili ezisisityebi kwi-biotin:
I-yolks yeqanda. Amaqanda agcwele iivithamini zeqela B, squirrel, intsimbi kunye ne-phosphorus. I-Yolk ingumthombo otyebileyo we-biotin. Iqanda eliphekiweyo (i-GEP ephekiweyo) libonelela malunga ne-10 μG ye-biotin, okanye malunga ne-33% yereyithi yemihla ngemihla.
Yitya iqanda ngemini
Imbotyi. Kwi-pea, iimbotyi kunye neelensi zinezintambo ezininzi zeprotein kunye nezomkhondo. Phakathi kwayo yonke i-bobov ye-bootin uninzi lwayo yonke i-peanut kwaye utsho-28 Gy ye-peanuts iqukethe i-17% yereyithi yemihla ngemihla ye-biotin. Olunye uphando kumxholo we-biotin kwiimveliso zaseJapan zafunyanwa nge-19.3 μg ye-biotin - iipesenti ezingama-64 zenqanaba lemihla ngemihla-kwiigram ezingama-75 zesoya.
Amantongomane kunye nembewu -Umthombo olungileyo weefibre, amafutha angenazimali kunye neeprotein. Uninzi lwazo lukwane-biotin, kodwa inani, njengommiselo, ukwahluka kwi-bieloped yejoni yelanga iqulathe i-2 μin, okanye i-10% ye-CUPS ye-1/4 ( Iigram ezingama-30) I-almond ethosiweyo iqulethe i-1.5 μg, okanye i-5%.
Isibindi. Uninzi lwe-biotine yomzimba wakho lugcinwe esibindini, ngoko ke lusengqiqweni ukuba le yinxalenye yesidumbu. I-75 ye-GY ye-Boef ye-BOEF ibonelela phantse i-31 μg bioin, okanye i-103% yereyithi yemihla ngemihla. Kwisibindi senkukhu siyi-460% yemigangatho yemihla ngemihla kwinxalenye efanayo.
Izambane eliswiti. Iitapile ezimnandi ezigcwele iivithamini, iiminerali, ifibre kunye ne-carotenoids. Inxalenye ye-125-gram ye-batt ebilisiweyo iqulethe i-2.4 μg ye-biotin, okanye i-8% yeqhelekileyo.
Amakhowa. Umxholo ophezulu we-biotin ubakhusela kwiiparasites nakwizilwanyana ezirhabaxa endle. Phantse i-120 Gy yama-mushroom enamagumbi aphantsi iqukethe i-2.6 μg ye-biotin, ephantse i-10% yereyithi yemihla ngemihla.
Ibhanana. Iibhanana zenye yezona ziqhamo zithandwa kakhulu kwihlabathi liphela. Zigcwele ifayibha, i-carbohydrate kunye ne-traces, ezinjengevithani zeqela, ubhedu kunye ne-potassium. Ibhanana enye encinci (iigram ezili-105) iqulethe inqanaba le-1% ye-biotin.
Iibhanana ziluncedo kwimpilo yeenwele
Ibrokholi. Le mifuno yenye yezona zinto zinezondlo, njengoko zizele yi-fiber, i-calcium kunye neevithamini A no-C. Iyonke i-RECCOLI iqulethe i-0.4 μ μg, okanye i-1% yesiqhelo.
Igwele. Zombini i-Iast yesondlo kunye neebhiya zibonelela ngokugcwalisa i-biotin, kodwa inani elithile liyahluka ngokuxhomekeke kwi-Brand. I-jist yokutya inokuqulatha ukuya kuthi ga kwi-21 μg ye-biotin, okanye i-7% yemilinganiselo yesiqhelo, ii-2 zeepuni (ii-16 ze-16).
Iponyoponyo. I-Avocado idume kakhulu njengomthombo olungileyo we-folical acid kunye ne-fat ethunyelweyo, kodwa zityebile kwi-biotin. I-avreatudo (i-200 yeegram) iqulethe i-1.85 μg ye-biotin, okanye i-6%.