Ijubane lokukhula kwezinwele lithinteka ikakhulu yizakhi zofuzo. Kodwa-ke, amantombazane amaningi asezingeni elibi kuye, angaqondi ukuthi kuvame ukuba yinkinga hhayi ku-helity, kepha ngokudla okungafanele nokunakekelwa kwezinwele. Lapho nje ulungisa amaphutha, ukuthuthuka kwesaziso - izinwele zizoba mnene, zikhulu futhi zicwebezele. Kulokhu, sizotshela ngevithamini ebalulekile ebizwa nge-biotin, odokotela abancoma ukuthatha izithasiselo, kodwa, eqinisweni, ingatholakala ekudleni.
I-Biotin - Kuyini?
I-Biotin yiqembu le-Vitamin lapho kusiza umzimba wakho ukuguqula ukudla kube amandla. Ibizwa nangokuthi uvithamini H, noma uvithamini B7. Kubalulekile empilweni yamehlo, izinwele, isikhumba kanye nomqondo wobuchopho. I-Biotin ingamavithamini ancibilikisiwe amanzi, okusho ukuthi ayinqwabeli emzimbeni - yidla ukuthi ilondoloze izinga elijwayelekile kufanele libe njalo. Inani lansuku zonke le-biotin, njengomthetho, licishe libe ngu-30 μg ngosuku.
Nansi imikhiqizo eyi-10 ephezulu egcwele i-biotin:
Amaqanda izikhupha. Amaqanda agcwele amavithamini eqembu B, squirrel, iron ne-phosphorus. I-Yolk ngumthombo ocebile kakhulu we-biotin. Lonke, iqanda eliphekwe (amagremu angama-50) linikeza cishe ama-10 μg e-biotin, noma cishe ama-33% wezinga lansuku zonke.
Yidla iqanda ngosuku
Ubhontshisi. Ethanga, ubhontshisi kanye nama-lentil aqukethe amaprotheni amaningi nezinto zokulandela umkhondo. Phakathi kwayo yonke iBobov Biotin nakho konke ku-Peanut futhi kusho - ama-28 gy amantongoutts aqukethe ama-17% wezinga lansuku zonke ze-biotit. Isifundo esisodwa kokuqukethwe kwe-biotin emikhiqizweni ethandwa kakhulu yaseJapan satholakala nge-19.3 μg ye-biotin - 64% yesilinganiso sansuku zonke - kuma-75 amagremu we-soya elungele ubhontshisi.
Amantongomane nembewu - Ungumthombo omuhle we-fiber, amafutha angenasisekelo namaprotheni. Iningi lazo liqukethe i-biotin, kepha inombolo, njengomthetho, ziyahlukahluka ngokuya ngohlobo: Ingxenye ye-20-Gram yembewu ethosiwe ye-sunlower iqukethe i-biotin, noma i-10% ye-Daily Norm, ngenkathi izinkomishi ezi-1/4 ( Ama-30 amagremu) i-almond ethosiwe iqukethe i-1.5 μg, noma i-5%.
Isibindi. Iningi le-biotine lomzimba wakho ligcinwa esibindini, ngakho-ke kunengqondo ukuthi yile ngxenye yesidumbu. I-75 GY ye-abilisiwe yenkomo ebilisiwe ihlinzeka cishe ngama-33 μg biotin, noma ama-103% wezinga lansuku zonke. Futhi esibindini senkukhu kungokwengeziwe - 460% we-Daily Norm engxenyeni efanayo.
Ubhatata. Amazambane amnandi agcwele amavithamini, amaminerali, i-fiber nama-carotenoids. Ingxenye engu-125-GRAM ye-BATT ebilisiwe iqukethe i-2.4 μg ye-biotin, noma i-8% yesijwayelekile.
Amakhowe. Okuqukethwe okuphezulu kwe-biotin kubavikele kuma-parasites kanye nabazingeli endle. Cishe i-120 gy yamakhowe ekheniwe aqukethe i-2.6 μg ye-biotin, cishe i-10% yezinga lansuku zonke.
Ibhanana. Ubhanana ungenye yezithelo ezaziwa kakhulu emhlabeni wonke. Zigcwele i-fiber, ama-carbohydrate kanye nezinto zokulandela umkhondo, njengamavithamini eqembu, ithusi ne-potassium. Ibhanana elilodwa elincane (amagremu ayi-105) liqukethe isilinganiso esingu-1% se-biotin.
Ubhanana ulusizo lwempilo yezinwele
I-broccoli. Le mifino ingenye yempilo enempilo kunazo zonke, njengoba igcwele i-fiber, i-calcium kanye namavithamini A no-C. Ingqikithi ye-½ (amagremu angama-45) eluhlaza, noma 1% ye-9 μg.
Imvubelo. Kokubili imvubelo enempilo kanye nobhiya bahlinzeka ngokugcwaliswa kabusha kwe-biotin, kepha amanani athile ahlukahluka ngokuya ngomkhiqizo. Imvubelo yokudla ingaqukatha kuze kufike ku-21 μg ye-biotin, noma i-7% ye-evamile, 2 wezipuni (amagremu ayi-16).
Ukwatapheya. I-Avocado idume kakhulu njengomthombo omuhle we-folic acid namafutha angafakwanga, kepha acebile futhi nge-biotin. I-avocado ephakathi (amagremu angama-200) iqukethe i-1.85 μg ye-biotin, noma i-6%.