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Biotin, a na-akpọkwa vitamin B7 ma ọ bụ vitamin H bụ vitamin nwere ike ịgbanye mmiri na ọ bụ otu n’ime vitamin B-mgbagwoju anya na-enyere ahụ gị aka ịgbanwe nri n’ime ike. Biotin na-arụ ọrụ dị mkpa na ịchekwa ahụike nke ntutu, mbọ na anụ ahụ gị, ọ na-akwado ọrụ ụbụrụ ma na-enyere aka ịhazi ọrụ mgbochi [1] .
Dika biotin bu vitamin nwere soluble mmiri, nke putara na aru gi adighi echekwa ya, ya mere i gha enweta ya site na nri ndi biotin bara. Gbakwunye nri bara ọgaranya na nri gị ga-enyere aka idobe vitamin zuru oke.
Enweghi ike nke biotin nwere ike ibute ọrịa na-adịghị mma na anụ ahụ. Ọrịa na-arịa ọrịa na-adịghị mma gụnyere njide, ụkọ, hypotonia, nkwarụ ọgụgụ isi na igbu oge mmepe ụmụaka. Na ọrịa na-adịghị mma nke anụ ahụ na-agụnye ntutu isi na ọkụ na-acha uhie uhie gburugburu anya, imi na ọnụ [abụọ] . Agbanyeghị, ụkọ biotin dị obere n'etiti ndị na-eri nri bara ọgaranya.
Iji gbochie ụkọ biotin, ka anyị leba anya na ụfọdụ nri ndị bara ọgaranya na biotin.
1. Akwa
Akwa bụ ezigbo ihe na-enye protein na ihe ndị ọzọ dị mkpa na vitamin na mineral. Ma, nkochi ime akwa bara ọgaranya na biotin ma iri ya ga-enyere aka ịchọta ihe achọrọ kwa ụbọchị. Azụ Raw nwere protein a na-akpọ avidin nke na-ejikọta na biotin ma gbochie nsị nke biotin n'ime ahụ. Isi nri na-enyere aka na nsị biotin dị mma [3] . 100 g nke nnukwu nkochi ime akwa nwere 45,9 ug biotin.
Atụmatụ nchịkwa ọdịda ntutu isi ọgwụgwọ ụlọ
Otu esi tinye ya na nri gi: Na-eri ihe siri ike-sie ma ọ bụ scrambled nsen.
2. Imeju
Imeju anụ dị ka ọkụkọ na anụ ehi imeju nwere nnukwu biotin. E wezụga biotin, imeju anụ bụkwa ezigbo isi iyi nke protein, ígwè, ọla kọpa, vitamin A na vitamin B12. 74 g nke imeju anụ esiri esi nwere 30.8 ug biotin na 74 g nke imeju ọkụkọ esiri esi nwere 138 ug biotin [4] .
Otu esi tinye ya na nri gi: Nwee anụ ọkụkọ ma ọ bụ imeju anụ ehi site na ighe ya na yabasị, tinye ya na burgers ma ọ bụ gbue ya na efere pasta.
3. Mkpụrụ na mkpụrụ
Mkpụrụ na mkpụrụ nwekwara ezigbo biotin ma nyekwa nri ndị ọzọ dịka fiber, protein na abụba. 30 g a roara n’ọkụ, almọnd nnu, nwere 1,32 ug biotin, 30 g walnuts nwere 0.78 ug biotin na 31 g sunflower seed nwere 2.42 ug biotin [4] .
Otu esi tinye ya na nri gi: Can nwere ike ma rie mkpụrụ osisi na mkpụrụ ma ọ bụ gbakwunye na efere eghe.
4. Salmọn
Salmọn, dịka anyị niile maara bara ọgaranya na omega 3 fatty acids, mana azụ a mara abụba bụkwa ezigbo isi iyi nke biotin. Iri salmọn ga - enyere aka ịkwalite obi na ụbụrụ, nye ike ma chịkwaa mbufụt [5] . 63 g nke salmon nwere 3.69 na biotin [4] .
Otu esi tinye ya na nri gi: Nwere ike ma akpọọ nkụ ma ọ bụ sie salmọn.
5. Ero
Mushroomsdị ero niile a na-eri nwere protein, eriri na selenium. Ha dịkwa elu na ọdịnaya biotin na ọmụmụ ihe egosila na ọnụnọ nke biotin na ero na-echebe ha pụọ n'aka anụ na nje ndị ọzọ. [6] . 120 g nke mkpọ mushrooms nwere 2.59 ug nke biotin [4] .
kacha mma ncha ntutu india
Otu esi tinye ya na nri gi: Tinye olulu eghe eghe na salads ma obu ka ha sautéed.
6. Unere
Unere bụ otu n'ime mkpụrụ osisi na-ewu ewu ma na-eri oke n'ụwa niile. Dika anyi matara unere bu ihe eji amata ihe di nma n’ime potassium na faiba, ha bara uba na biotin. 103 g nke unere ohuru mara na ọ nwere 0.14 ug biotin [4] .
Otu esi tinye ya na nri gi: Mfri eke unere na-erikarị nke ndu Otú ọ dị, ị nwere ike itinye ha na smoothies na mkpụrụ osisi salads.
7. Broccoli
A na-ejikarị vitamin, mineral na ihe ndị ọzọ na-arụ ọrụ bioactive nke Broccoli jupụta nke na-eme ka akwụkwọ nri a bụrụ otu n'ime ihe oriri na-edozi ahụ. A maara 113 g nke broccoli ọhụrụ nwere 1.07 ug biotin [4] .
Otu esi tinye ya na nri gi: Mee ka ọ daa, sie ya ma ọ bụ sie ya.
8. Ube oyibo
Ube oyibo bụ onye a maara nke ọma maka uru dị na potassium. O nwere nri di iche-iche di iche iche dika vitamin K, folate, vitamin B, potassium na vitamin C. 37 g nke ihe nkpuru ohuru bu 0.36 ug biotin [4] .
otu esi ewepụ ntụpọ otutu na ihu
Otu esi tinye ya na nri gi: Gbasaa avocados a ghere eghe na tost, tinye ya dị ka topping na salads ma ọ bụ ịnwere ike ịnwe ube bekee.
9. pottọ nduku
Nri nduku nwere ezigbo biotin na vitamin na mineral ndị ọzọ dị ka vitamin A, calcium, vitamin C, magnesium na nri ndị ọzọ. 125 g nke esiri ụtọ poteto nwere 2.4 ug biotin [4] .
Otu esi tinye ya na nri gi: Nwere ike ma sie poteto ma ọ bụ nwee ya dị ka ofe.
10. Mmiri ara ehi
Mmiri ara ehi dị ka mmiri ara ehi, chiiz na yogọt nkịtị nwere ezigbo biotin. Ha bụkwa ezigbo ihe dị mma nke calcium, site, vitamin A, vitamin D, protein, wdg. [4] .
Otu esi tinye ya na nri gi: Nwee mmiri ara ehi na yogọt nkịtị maka nri ụtụtụ ma tinye chiiz na toast gị ma ọ bụ salads.
11. Otis
Otis bụkarị nri ụtụtụ a na-erikarị. Ọ bụ nri ọka zuru oke nwere vitamin dị mkpa, mineral na antioxidants dị ka biotin, manganese, magnesium, iron, copper, zinc na phosphorus. Oatmeal 190 g nwere 0,36 ug biotin [4] .
Otu esi tinye ya na nri gi: Nwee oat upma, oat pancakes ma ọ bụ kwadebe otite abalị na mkpụrụ osisi a mịrị amị.
otu esi ewepu akpụkpọ anụ n'otu ụbọchị
12. Akwụkwọ nri
Akwụkwọ nri bụ akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ jupụtara n'ọtụtụ nri dịka protein, vitamin A, vitamin C, iron, fiber na biotin [7] . 83 g nke akwụkwọ nri oyi kpọnwụrụ nwere 0.58 ug biotin [4] .
Otu esi tinye ya na nri gi: Tinye inine na smoothies, salads na curry.
13. Oroma
Orange bụ otu n'ime mkpụrụ osisi kachasị eri n'ụwa niile. Ọ bụ ezigbo isi iyi nke biotin, vitamin C, folate, thiamine na fiber. 258 g nke oranges ọhụrụ nwere 0,13 ug biotin [4] .
Otu esi tinye ya na nri gi: Tinye oroma gị salad mkpụrụ osisi, nri ụtụtụ ma nwee ya n'ụdị ihe ọ haveụ juiceụ.
14. Ugba
Raspberries bụ ezigbo ihe na-enye vitamin C, vitamin E, biotin, vitamin A na nri ndị ọzọ. Iri raspberries mee ka obi gị na ụbụrụ gị nwee ahụike, jikwaa ọrịa shuga ma melite mgbaze. 140 g nke ohuru raspberries nwere 0,25 ug biotin [4] .
Otu esi tinye ya na nri gi: Tinye ha na oatmeal gi, smoothies ma obu salads.
15. Strawberry
Strawberries juputara na vitamin na mineral dika manganese, vitamin C, folate, biotin na potassium. Iri strawberries nwere ike belata ihe ize ndụ nke ọtụtụ ọrịa na-adịghị ala ala. 111 g nke ohuru ahihia nwere 1.67 ug biotin [4] .
Otu esi tinye ya na nri gi: Add strawberries in your smoothies, mkpụrụ osisi salad ma ọ bụ jams.
mmiri ara ehi aki oyibo na ihe ọṅụṅụ lemon maka ntutu isi
16. Tomato
Tomato bụ ezigbo isi iyi biotin, vitamin C, vitamin K, potassium na folate. 43 g tomato nwere 0,30 ug biotin [4] .
Otu esi tinye ya na nri gi: Nwere ofe tomato ma ọ bụ belata ụfọdụ tinye ya na salad gị.
