Ukudla okunothe nge-Biotin
-Delile
I-Biotin, ebizwa nangokuthi i-vitamin H, B7 noma i-B8, ingatholakala ikakhulukazi ezithweni zezilwane, njengesibindi nezinso, nasekudleni okufana nezikhupha zamaqanda, okusanhlamvu okuphelele namantongomane.
Le vithamini idlala indima ebalulekile emzimbeni njengokuvimbela ukulahleka kwezinwele, ukugcina impilo yesikhumba, igazi kanye nohlelo lwezinzwa, ngaphezu kokukhuthaza ukumuncwa kwamanye amavithamini B emathunjini. Bona zonke izakhiwo zakho lapha.
Inani le-biotin ekudleni
Umthamo wansuku zonke onconyiwe we-biotin wabantu abadala abaphilile ngu-30 μg ngosuku, ongathathwa ekudleni okunothe kwe-biotin okukhonjiswe etafuleni elingezansi.
| Ukudla (100 g) | Inani le-Biotin | Amandla |
| Amantongomane | 101.4 μg | Ama-calories angu-577 |
| Hazelnut | 75 μg | Ama-calories angu-633 |
| Ukolweni bran | 44.4 μg | Ama-calories angu-310 |
| Um-alimondi | 43.6 μg | Amakholori angama-640 |
| I-oat bran | 35 μg | 246 amakhalori |
| I-walnut eqoshiwe | 18.3 μg | Amakholori angama-705 |
| Iqanda elibilisiwe | 16.5 μg | Amakholori angu-157.5 |
| Inhlamvu ye-Cashew | 13.7 μg | Amakholori angama-556 |
| Amakhowe aphekiwe | 8.5 μg | Ama-calories angu-18 |
Ngaphezu kokuba khona ekudleni, le vithamini nayo ingakhiqizwa ngama-bacterium ku-flora yamathumbu, esiza ukugcina amazinga ayo afanele emzimbeni.
Izimpawu zokushoda kwe-biotin
Izimpawu zokushoda kwe-biotin imvamisa zibandakanya ukulahleka kwezinwele, ukuxebuka nokoma isikhumba, izilonda emakhoneni omlomo, ukuvuvukala nobuhlungu olimini, amehlo omile, ukuphelelwa isifiso sokudla, ukukhathala nokuqwasha.
Kodwa-ke, ukuntuleka kwaleli vithamini akuvamile futhi kuvame ukwenzeka kuphela ezibhedlela ezingadli kahle, ezigulini ezinesifo sikashukela noma ezenza i-hemodialysis, nakwabesifazane abakhulelwe.
Funda ukuthi uyisebenzisa kanjani i-biotin ukwenza izinwele zakho zikhule ngokushesha.
Ukushicilelwa Okusha
Kungani Isikhathi Sami Siyanuka?
