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Chaitra Navratri 2021: Umhla, iMuhurta, izithethe kunye nokubaluleka kwalo mnyhadala Ungaphoswa
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I-Biotin, ekwabizwa ngokuba yi-vitamin B7 okanye ivithamin H yivithamin esinyibilikayo emanzini kwaye yenye yeevithamini ze-B ezintsonkothileyo ezinceda umzimba wakho ukuba uguqule ukutya kube ngamandla. I-Biotin idlala indima enkulu ekugcineni impilo yeenwele zakho, iinzipho kunye nolusu, ixhasa ukusebenza kwengqondo kwaye inceda ukulawula ukusebenza komzimba [1] .
Njengoko i-biotin ivithamin esinyibilikayo emanzini, oko kuthetha ukuba umzimba wakho awuyigcini, ke kuya kufuneka uyifumane kukutya okunotyebileyo kwi-biotin. Ukongeza ukutya okunotyebileyo nge-biotin kwisidlo sakho kuya kunceda ukugcina amanqanaba afanelekileyo evithamini.
Ukusilela kwe-biotin kunokubangela ukungahambi kakuhle kwemithambo-luvo nolusu. Ukuchaphazeleka kwemithambo-luvo kubandakanya ukuxhuzula, ukuba ndindisholo, i-hypotonia, ukukhubazeka kwengqondo kunye nokulibaziseka kophuhliso ebantwaneni. Kwaye ukungaqheleki kolusu kubandakanya ukulahleka kweenwele kunye nerhash ebomvu ejikeleze amehlo, impumlo nomlomo [Mbini] . Nangona kunjalo, ukunqongophala kwe-biotin kunqabile phakathi kwabantu abatya ukutya okune-biotin.
Ukuthintela ukunqongophala kwe-biotin, makhe sijonge okunye kokutya okunotyebileyo kwi-biotin.
1. Iqanda
Amaqanda ngumthombo olungileyo weprotheni kunye nezinye iivithamini kunye neeminerals. Kodwa, iqanda leqanda lityebile kwi-biotin kwaye ukuyitya kuyakunceda ukuhlangabezana neemfuno zemihla ngemihla ze-biotin. Amaqanda aluhlaza aqukethe iproteni ebizwa ngokuba yi-avidin ebopha kwi-biotin kwaye ithintele ukufunxwa kwe-biotin emzimbeni. Amaqanda okupheka ayanceda ekufunxweni okungcono kwe-biotin [3] . I-100 g ye-yolk enkulu yeqanda ine-45.9 ug biotin.
Ungayongeza njani kwindlela otya ngayo: Sebenzisa amaqanda abilisiweyo okanye aqhekeziweyo.
2. Isibindi
Isibindi senyama njengenkukhu kunye nesibindi senkomo sinamanani aphezulu e-biotin. Ngaphandle kwe-biotin, inyama yesibindi ikwangumthombo olungileyo weprotein, isinyithi, ubhedu, ivithamin A kunye nevithamini B12. I-74 g yesibindi senkomo ephekiweyo iqulethe i-30.8 ug biotin kunye ne-74 g yesibindi senkukhu ephekiweyo ine-138 ug biotin [4] .
Ungayongeza njani kwindlela otya ngayo: Yonwabela inkuku okanye isibindi senyama yenkomo ngokuyicoca nge-anyanisi, yongeze kwiiburger okanye usike kwizitya zepasta.
3. Amandongomane nembewu
Amandongomane nembewu ziqulathe isixa esifanelekileyo se-biotin kwaye zibonelela ngezinye izondlo ezifana nefayibha, iprotein kunye namafutha. I-30 g ye-almonds eyosiweyo, enetyiwa ine-1.32 ug biotin, i-30 g ye-walnuts ine-0.78 ug biotin kunye ne-31 g yeembewu zikajongilanga ziqukethe i-2.42 ug biotin [4] .
Ungayongeza njani kwindlela otya ngayo: Ungadla amandongomane aluhlaza kunye nembewu okanye ukongeze izitya eziqhotsiweyo.
4. Isalmon
Isalmon, njengoko sonke sisazi ukuba sisityebi kwi-omega 3 fatty acids, kodwa le ntlanzi inamanqatha ikwangumthombo olungileyo we-biotin. Ukutya isalmon kuya kunceda ukukhuthaza ukusebenza kwentliziyo nengqondo, ukubonelela ngamandla kunye nokulawula ukudumba [5] . I-63 g yesalmon iqulethe i-3.69 kunye ne-biotin [4] .
Ungayongeza njani kwindlela otya ngayo: Unokubhaka okanye ubilise isalmon.
5. Amakhowa
Zonke iintlobo zamakhowa atyayo zineprotein, ifayibha kunye ne-selenium. Zikwindawo ephezulu yomxholo we-biotin kwaye uphononongo lubonakalisile ukuba ubukho be-biotin kumakhowa buyabakhusela kwizilwanyana nakwizidleleli. [6] . I-120 g yamakhowa asemathinini aqukethe i-2.59 ug ye-biotin [4] .
Ungayongeza njani kwindlela otya ngayo: Yongeza ama-mushroom aqholiweyo kwiisaladi okanye uwahambise.
6. Ibhanana
Ibhanana yenye yezona ziqhamo zidumileyo nezityiwayo kwihlabathi liphela. Njengoko sisazi iibhanana ziyaziwa ngokuba ne-potassium ephezulu kunye nomxholo wefayibha, zikwacebile kwi-biotin. I-103 g yeebhanana ezintsha iyaziwa ukuba iqulethe i-0.14 ug biotin [4] .
Ungayongeza njani kwindlela otya ngayo: Iibhanana ezivuthiweyo zihlala zityiwa ziluhlaza nangona kunjalo, ungazongeza kwii-smoothies nakwiisaladi zeziqhamo.
7. Brokholi
I-Brokholi ilayishwe iivithamini, iiminerali kunye nezinye izinto ezinobumba ezenza le mifuno ibe yenye yezona veji zigcwele sisondlo. I-113 g ye-broccoli entsha iyaziwa ukuba i-1.07 ug biotin [4] .
Ungayongeza njani kwindlela otya ngayo: Ngaba iyabiliswa, yosiwe okanye isosiwe.
8. Iavokhado
Isiqhamo seavokhado saziwa ngokubanzi ngexabiso lesondlo esiphezulu. Inezakha-mzimba ezahluka-hlukeneyo ezifana nevithamin K, folate, B iivithamini, potassium kunye novithamini C. 37 g yeeavokhado ezintsha ziqulathe i-0.36 ug biotin [4] .
Ungayongeza njani kwindlela otya ngayo: Sasaza ii-avocado ezicujiweyo kwi-toast, yongeze njenge-topping kwiisaladi okanye unokufumana isobho se-avocado.
9. Ibhatata emnandi
Iibhatata zinezixa ezaneleyo ze-biotin kunye nezinye iivithamini kunye neeminerals ezifana nevithamin A, calcium, vitamin C, magnesium nezinye izakha mzimba. I-125 g yeebhatata eziphekiweyo zine-2.4 ug biotin [4] .
Ungayongeza njani kwindlela otya ngayo: Unokubhaka iitapile okanye unayo njengesuphu.
10. Iimveliso zobisi
Iimveliso zobisi ezinje ngobisi, itshizi kunye neyogathi engenanto inexabiso elifanelekileyo le-biotin. Ikwangumthombo ogqwesileyo wecalcium, iphosphorus, ivithamini A, ivithamin D, iprotein, njl. [4] .
Ungayongeza njani kwindlela otya ngayo: Yiba nobisi kunye ne-yogurt ecacileyo kwisidlo sakusasa kwaye wongeze itshizi kwisonka sakho sakusasa okanye kwiisaladi.
11. Oats
I-Oats sisidlo sakusasa esidla ngokutya. Kukutya okuziinkozo okupheleleyo okuneivithamini ezibalulekileyo, iiminerali kunye nee-antioxidants ezinjenge-biotin, i-manganese, i-magnesium, i-iron, ithusi, i-zinc kunye ne-phosphorus. I-190 g ye-oatmeal iqulethe i-0.36 ug biotin [4] .
Ungayongeza njani kwindlela otya ngayo: Yiba ne-oats upma, i-oats pancake okanye ulungiselele i-oats ebusuku kunye neziqhamo ezomisiweyo.
12. Ispinatshi
Isipinatshi yimifuno enamagqabi aluhlaza eninzi kwizondlo ezifana neprotein, ivithamin A, ivithamin C, isinyithi, ifayibha kunye ne-biotin [7] . I-83 g yesipinatshi esineqhwa iqulethe i-0.58 ug biotin [4] .
Ungayongeza njani kwindlela otya ngayo: Yongeza isipinatshi kwii-smoothies, iisaladi kunye nee curry.
13. Iorenji
I-Orenji sesinye seziqhamo ezisetyenziswa kakhulu kwihlabathi liphela. Ngumthombo olungileyo we-biotin, ivithamin C, folate, thiamine kunye nefayibha. I-258 g yeorenji ezintsha ziqulathe i-0.13 ug biotin [4] .
Ungayongeza njani kwindlela otya ngayo: Yongeza iorenji kwisaladi yeziqhamo zakho, ukutya okuziinkozo kwasekuseni kwaye ubenako ngohlobo lwejusi.
14. I-raspberry
I-Raspberries ngumthombo obalaseleyo we-vitamin C, i-vitamin E, i-biotin, i-vitamin A kunye nezinye izondlo. Ukutya amaqunube kugcina intliziyo yakho nengqondo iphilile, lawula isifo seswekile kunye nokuphucula ukwetyisa. I-140 g yamaqunube amatsha ane-0.25 ug biotin [4] .
Ungayongeza njani kwindlela otya ngayo: Yongeza kwi-oatmeal yakho, i-smoothies okanye iisaladi.
15. I-strawberry
Ierberberries zipakishwe iivithamini kunye neeminerals njenge manganese, ivithamin C, folate, biotin kunye ne potassium. Ukutya amaqunube kunokuwunciphisa umngcipheko wezifo ezingapheliyo. I-111 g yamaqunube amatsha ane-1.67 ug biotin [4] .
Ungayongeza njani kwindlela otya ngayo: Yongeza amaqunube kwii-smoothies zakho, isaladi yeziqhamo okanye ijam.
16. Utamatisi
Iitumato zingumthombo omkhulu we-biotin, ivithamin C, ivithamin K, ipotassium kunye nefolate. I-43 g yeetumato ine-0.30 ug biotin [4] .
Ungayongeza njani kwindlela otya ngayo: Yiba nesuphu yetumato okanye usike enye uze uyongeze kwisaladi yakho yenkukhu.
