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Biotin, inonziwo vhitamini B7 kana vhitamini H vhitamini inogadziriswa nemvura uye ndeimwe yemavitamini B-akaoma anobatsira muviri wako kushandura chikafu kuita simba. Biotin inoita basa rakakura mukuchengetedza hutano hwebvudzi rako, nzara uye ganda, inotsigira huropi hunoshanda uye inobatsira kugadzirisa immune immune [1] .
Sezvo biotin iri vhitamini inogadziriswa nemvura, zvinoreva kuti muviri wako hausi kuuchengeta, saka unofanirwa kuiwana kubva kuzvikafu zvakapfuma mu biotin. Kuwedzera biotin-zvakapfuma zvekudya mukudya kwako kunobatsira kuchengetedza zvakakwana mavitamini.
Kushomeka kwebiotin kunogona kukonzera kushushikana uye ganda kusanzwisisika. Kuipa kweurourological kunosanganisira kugwinha, kuveveve, hypotonia, hurema hwepfungwa uye kunonoka kukura muvana. Uye kukanganisika kweganda kunosanganisira kurasikirwa nevhudzi uye kuputika kutsvuku kwakakomberedza maziso, mhino nemuromo [piri] . Nekudaro, kushomeka kwebiotin hakuwanzo pakati pevanhu vanodya biotin-zvakapfuma zvekudya.
Kudzivirira kushomeka kwebiotin, ngatitarisei zvimwe zvezvikafu zvakapfuma mu biotin.
1. zai
Mazai manyuko akanaka epuroteni uye mamwe mavitamini akakosha uye mamineral. Asi, zai yolk rakapfuma mu biotin uye kuidya kuchabatsira kusangana nezvinodiwa zvezuva nezuva zve biotin. Mazai asina mbishi ane protein inonzi avidin inosunga kune biotin uye inodzivirira kuiswa kwe biotin mumuviri. Kubika mazai kunobatsira mune zviri nani kutora biotin [3] . 100 g yezai guru rezai rine 45.9 ug biotin.
Ungawedzera sei mukudya kwako: Idya mazai akaomeswa kana akapwanywa.
2. Chiropa
Nyama yechiropa senge huku uye chiropa chemombe chine huwandu hwakawanda hwebiotin. Kunze kwebiotin, nyama yechiropa zvakare yakanaka sosi yeprotein, iron, mhangura, vhitamini A uye vhitamini B12. 74 g yechiropa chemombe yakabikwa ine 30.8 ug biotin uye 74 g yechiropa chehuku yakabikwa ine 138 ug biotin [4] .
Ungawedzera sei mukudya kwako: Nakirwa nehuku kana chiropa chemombe nekuchipisa pamwe nehanyanisi, wobva wawedzera muma burger kana kuzvimedura mumapasta ndiro.
3. Nzungu nembeu
Nutsu nembeu zvakare zvine huwandu hwakawanda hwebiotin uye zvakare zvinopa zvimwe zvinovaka muviri zvakaita sefiber, mapuroteni nemafuta. 30 g almonds akachekwa, ane munyu ane 1.32 ug biotin, 30 g yemadnuts ane 0.78 ug biotin uye 31 g mbeu yezuva yezuva ine 2.42 ug biotin [4] .
Ungawedzera sei mukudya kwako: Iwe unogona kudya nzungu dzakasvibira nembeu kana kuwedzera kumidziyo yakakangwa.
4. Salmoni
Salmon, sekuziva kwedu tese yakapfuma mu omega 3 fatty acids, asi iyi hove ine mafuta zvakare yakanaka sosi ye biotin. Kudya saumoni kunobatsira kusimudzira moyo nehuropi, kupa simba uye kudzora kuzvimba [5] . 63 g yesalmoni ine 3.69 uye biotin [4] .
Ungawedzera sei mukudya kwako: Iwe unogona kana kubika kana kuisa salmoni.
5. Howa
Mhando dzese howa hunodyiwa hune mapuroteni, fiber uye selenium. Iwo zvakare akakwirira mune biotin zvemukati uye ongororo dzakaratidza kuti kuvepo kwe biotin muhowa kunozvidzivirira kubva kuzvikara uye zvipembenene [6] . Makirogiramu zana nemakumi matanhatu emakirowa howa ane 2.59 ug yebiotin [4] .
Ungawedzera sei mukudya kwako: Wedzera howa dzakakangwa kumasadhi kana kuita kuti vadzurwe.
6. Banana
Banana ndeimwe yemichero inozivikanwa uye yakadyiwa pasirese. Sezvo isu tichiziva mabhanana anozivikanwa neayo akakwirira potasium uye fiber zvemukati, iwo zvakare akapfuma mu biotin. 103 g yemabhanana matsva inozivikanwa kuti ine 0.14 ug biotin [4] .
Ungawedzera sei mukudya kwako: Mabhanana akaibva anowanzo kudyiwa ari mbishi zvisinei, unogona kuawedzera kumasmoothies nemichero saladhi.
7. Broccoli
Broccoli izere nemavhitamini, zvicherwa uye nezvimwe zvinoumba bioactive zvinogadzira uyu miriwo imwe yevegne-dense veggies. 113 g yemutsva broccoli inozivikanwa kuti ine 1.07 ug biotin [4] .
Ungawedzera sei mukudya kwako: Ive yakanyoroveswa, yakagochwa kana kukwizwa.
8. Avocado
Chibereko cheavocado chinozivikanwa zvakanyanya nekukosha kwayo kwehutano. Iine michero yakasiyana siyana yakaita sevhitamini K, folate, B mavitamini, potasium uye vhitamini C. 37 g yemavocado matsva ane 0.36 ug biotin [4] .
Ungawedzera sei mukudya kwako: Paradzira macococos akacheneswa pachigunwe, chiwedzere sechikafu pamasaladhi kana iwe unogona kunge uine muto weavocado.
9. Mbatatisi
Mbatatisi ine huwandu hwakawanda hwebiotin uye mamwe mavitamini nemaminerari senge vhitamini A, calcium, vitamini C, magnesium nezvimwe zvinovaka muviri. 125 g yetapitatata yakabikwa ine 2.4 ug biotin [4] .
Ungawedzera sei mukudya kwako: Iwe unogona kana kubika mbatatisi kana kuva nayo seuto.
10. Zvigadzirwa zvemukaka
Zvigadzirwa zvemukaka zvakadai semukaka, chizi uye yogati isina chinhu zvine huwandu hwakawanda hwebiotin. Iwo zvakare anonyanya kunaka calcium, phosphorus, vhitamini A, vhitamini D, mapuroteni, nezvimwewo. 28 g cheddar chizi ine 0.40 ug biotin, 170 g plain yogati ine 0.14 ug biotin uye 236 g mukaka wese une 0.22 ug biotin [4] .
Ungawedzera sei mukudya kwako: Iva nemukaka uye yogati isina kudya kwekudya chamangwanani uye wedzera chizi kuchingwa chako chemangwanani kana saradhi.
11. Oats
Oats inowanzo kudyiwa tsanga yemangwanani. Icho chikafu chakazara-chezviyo chakapfuma mumavhitamini akakosha, zvicherwa uye antioxidants senge biotin, manganese, magnesium, iron, mhangura, zinc uye phosphorus. 190 g ye oatmeal ine 0.36 ug biotin [4] .
Ungawedzera sei mukudya kwako: Iva neoats upma, oats mapancake kana kugadzirira husiku husiku nemichero yakaomeswa.
12. Sipinachi
Sipinachi igirini yakasvibira yemuriwo yakawanda muzvikafu zvakadai seprotein, vitamini A, vitamin C, iron, fiber uye biotin [7] . 83 g yesipinashi yechando ine 0.58 ug biotin [4] .
Ungawedzera sei mukudya kwako: Wedzera sipinashi mune smoothies, masaladi uye makari.
13. Orange
Orange ndeimwe yemichero yakanyanya kudyiwa pasirese. Iyo yakanaka sosi ye biotin, vitamini C, folate, thiamine uye fiber. 258 g yemaranjisi matsva ane 0.13 ug biotin [4] .
Ungawedzera sei mukudya kwako: Wedzera orenji kune yako yemichero saladhi, chisvusvuro tsanga uye uve nayo muchimiro muto.
14. Raspiberi
Raspberries ndiyo yakanakisa sosi yevhitamini C, vhitamini E, biotin, vhitamini A uye zvimwe zvinovaka muviri. Kudya raspberries kunochengeta moyo wako nehuropi zvine hutano, gadzirisa chirwere cheshuga uye kugadzirisa kugaya. 140 g yema raspberries matsva ane 0.25 ug biotin [4] .
Ungawedzera sei mukudya kwako: Vawedzere kune oatmeal yako, smoothies kana saladi.
15. Strawberry
Strawberries akazara mavitamini uye zvicherwa senge manganese, vhitamini C, folate, biotin uye potasium. Kudya sitirobheri kunogona kudzikisa njodzi yezvirwere zvakawanda zvisingaperi. 111 g yemashizha manyowani ane 1.67 ug biotin [4] .
Ungawedzera sei mukudya kwako: Wedzera sitirobheni mumaseji ako anotsvedzerera, muchero saradhi kana jam.
16. Nyanya
Madomasi ndiwo manyuko makuru ebiotin, vhitamini C, vhitamini K, potasium uye folate. 43 g yemadomasi ine 0,30 ug biotin [4] .
Ungawedzera sei mukudya kwako: Ita muto wedomasi kana utemhe imwe woiwedzera mune yako saradhi yehuku.
