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Biotin, eo hape e bitsoang vithamine B7 kapa vithamine H ke vithamine e qhibilihang metsing ebile ke e 'ngoe ea livithamini tse rarahaneng tsa B tse thusang' mele oa hau ho fetola lijo hore e be matla. Biotin e bapala karolo ea bohlokoa ho boloka bophelo ba moriri oa hao, manala le letlalo, e ts'ehetsa ts'ebetso ea boko mme e thusa ho laola boits'ireletso ba mmele [1] .
Kaha biotin ke vithamine e qhibilihang metsing, ho bolelang hore 'mele oa hau ha o e boloke, ka hona o hloka ho e fumana lijong tse nang le biotin e ngata. Ho eketsa lijo tse nang le biotin lijong tsa hau ho tla thusa ho boloka vithamine e lekaneng.
Ho haella ha biotin ho ka baka mathata a methapo le a letlalo. Lintho tse sa tloaelehang tsa methapo li kenyelletsa ho oela, ho ba shohlo, hypotonia, bokooa ba kelello le ho lieha ha kholo ho bana. Mme ho sa tloaelehang hoa letlalo ho kenyelletsa ho lahleheloa ke moriri le ho phatloha ho khubelu ho potoloha mahlo, nko le molomo [pedi] . Leha ho le joalo, khaello ea biotin ha e fumanehe hangata ho batho ba jang lijo tse nang le biotin.
Ho thibela khaello ea biotin, ha re shebeng tse ling tsa lijo tse nang le biotin e ngata.
1. Lehe
Mahe ke mohloli o motle oa liprotheine le livithamini le liminerale tse ling tsa bohlokoa. Empa, yolk ea lehe e na le biotin e ngata mme ho e ja ho tla thusa ho fihlela litlhoko tsa letsatsi le letsatsi tsa biotin. Mahe a maiketsetso a na le protheine e bitsoang avidin e tlamang biotin mme e thibela ho monya biotin 'meleng. Mahe a phehang a thusa ho kenella habonolo ha biotin [3] . 100 g ea yolk e kholo ea mahe e na le 45.9 ug biotin.
U ka e eketsa joang lijong tsa hau: Sebelisa mahe a phehiloeng ka thata kapa a halikiloeng.
2. Sebete
Sebete sa nama se kang sebete sa kana le sa nama ea khomo se na le biotin e ngata. Ntle le biotin, sebete sa nama le sona ke mohloli o motle oa protheine, tšepe, koporo, vithamine A le vithamine B12. 74 g ea sebete sa nama ea khomo e phehiloeng e na le 30.8 ug biotin le 74 g ea sebete sa pheho e phehiloeng e na le 138 ug biotin [4] .
U ka e eketsa joang lijong tsa hau: Natefeloa ke sebete sa kana kapa nama ea khomo ka ho e halika ka eiee, ho e kenya ka li-burger kapa ho e seha lijaneng tsa pasta.
3. Linate le lipeo
Linate le lipeo le tsona li na le biotin e ngata hape li fana ka limatlafatsi tse ling tse kang fiber, protheine le mafura. 30 g, lialmonde tse halikiloeng, tse letsoai li na le 1.32 ug biotin, 30 g ea walnuts e na le 0,78 ug biotin le 31 g peo ea soneblomo e nang le 2.42 ug biotin [4] .
U ka e eketsa joang lijong tsa hau: U ka ja linate tse tala le lipeo kapa ua eketsa lijana tse halikiloeng.
4. Salmone
Salmone, joalo ka ha bohle re tseba e na le omega 3 fatty acids, empa tlhapi ena e mafura le eona ke mohloli o motle oa biotin. Ho ja saalm ho tla thusa ho khothaletsa ts'ebetso ea pelo le boko, ho fana ka matla le taolo ea ho ruruha [5] . 63 g ea salemone e na le 3.69 le biotin [4] .
U ka e eketsa joang lijong tsa hau: U ka pheha salmon e halikiloeng kapa e halikiloeng.
5. Li-mushroom
Mefuta eohle ea li-mushroom tse jeoang e na le protheine, fiber le selenium. Li boetse li na le litaba tse ngata tsa biotin 'me lithuto li bontšitse hore boteng ba biotin ka li-mushroom bo li sireletsa ho liphoofolo tse li jang le likokoana-hloko. [6] . 120 g ea li-mushroom tse nang le makotikoti li na le 2.59 ug ea biotin [4] .
U ka e eketsa joang lijong tsa hau: Kenya li-mushroom tse halikiloeng ho salate kapa u li tlohelle.
6. Banana
Banana ke e 'ngoe ea litholoana tse tsebahalang haholo le tse jeoang lefatšeng ka bophara. Joalokaha re tseba libanana li tsejoa ka potasiamo le fiber tse ngata, li boetse li ruile biotin. 103 g ea libanana tse ncha e tsejoa e na le 0.14 ug biotin [4] .
U ka e eketsa joang lijong tsa hau: Libanana tse butsoitseng hangata li jeoa li le tala, leha ho le joalo u ka li eketsa ho li-smoothies le lisalateng tsa litholoana.
7. Broccoli
Broccoli e na le livithamini, liminerale le metsoako e meng e hlahisang meroho ena e le e meng ea meroho e nang le limatlafatsi tse ngata. 113 g ea broccoli e ncha e tsejoa e na le 1.07 ug biotin [4] .
U ka e eketsa joang lijong tsa hau: Na e phehiloe ka mouoane, e halikiloe kapa e tlotsitsoe.
8. Avocado
Tholoana ea avocado e tsebahala haholo ka boleng ba eona bo phahameng ba limatlafatsi. E na le mefuta e fapaneng ea limatlafatsi tse kang vithamine K, folate, livithamini tsa B, potasiamo le vithamine C. 37 g ea li-avocate tse ncha li na le 0.36 ug biotin [4] .
U ka e eketsa joang lijong tsa hau: Abela li-avocado tse mashed holim'a toast, e kenye e le ho tlola lisalateng kapa o ka ba le sopho ea avocado.
9. Litapole tse monate
Litapole tse tsoekere li na le biotin e ngata le livithamini le liminerale tse ling tse kang vithamine A, calcium, vithamine C, magnesium le limatlafatsi tse ling. 125 g ea litapole tse phehiloeng li na le 2.4 ug biotin [4] .
U ka e eketsa joang lijong tsa hau: U ka pheha litapole kapa ua ba le sopho.
10. Lihlahisoa tsa lebese
Lihlahisoa tsa lebese tse kang lebese, chisi le yoghurt e bonolo li na le biotin e ngata. Hape ke mohloli o motle oa khalsiamo, phosphorus, vithamine A, vithamine D, protheine, jj. 28 g cheddar chisi e na le 0.40 ug biotin, 170 g yogurt e hlakileng e na le 0.14 ug biotin le 236 g lebese kaofela le na le 0.22 ug biotin [4] .
U ka e eketsa joang lijong tsa hau: E-ba le lebese le yogurt e sa hlapolloang bakeng sa lijo tsa hoseng 'me u kenye chisi seotong sa hao sa hoseng kapa lisalateng.
11. Li-oats
Li-oats ke lijo-thollo tse jeoang hangata. Ke lijo tsa lijo-thollo tse nang le livithamini tsa bohlokoa, liminerale le li-antioxidants joalo ka biotin, manganese, magnesium, iron, koporo, zinc le phosphorus. 190 g ya oatmeal e na le 0.36 ug biotin [4] .
U ka e eketsa joang lijong tsa hau: E-ba le li-oats upma, oats pancake kapa u lokise habore ka bosiu bo le bong le litholoana tse omisitsoeng.
12. Sipinake
Sipinake ke meroho e tala e makhasi a mangata a nang le limatlafatsi tse kang protheine, vithamine A, vithamine C, tšepe, fiber le biotin [7] . 83 g ea sepinichi se hoammeng e na le 0.58 ug biotin [4] .
U ka e eketsa joang lijong tsa hau: Kenya spinach ka li-smoothies, salate le li-curry.
13. Orange
Orange ke e 'ngoe ea litholoana tse jeoang haholo lefatšeng ka bophara. Ke mohloli o motle oa biotin, vithamine C, folate, thiamine le fiber. 258 g ea lilamunu tse ncha li na le 0,13 ug biotin [4] .
U ka e eketsa joang lijong tsa hau: Kenya lamunu salateng ea litholoana, lijo-thollo tsa hoseng 'me u be le eona ka mokhoa oa lero.
14. Raspberry
Li-Raspberries ke mohloli o motle oa vithamine C, vithamine E, biotin, vithamine A le limatlafatsi tse ling. Ho ja tse tala ho boloka pelo ea hao le boko bo phetse hantle, ho laola lefu la tsoekere le ho ntlafatsa tšilo ea lijo. 140 g ea tse tala tse ncha li na le 0.25 ug biotin [4] .
U ka e eketsa joang lijong tsa hau: Li kenyeletse ho oatmeal, smoothies kapa salate.
15. Fragole
Fragole li na le livithamini le liminerale tse kang manganese, vithamine C, folate, biotin le potasiamo. Ho ja fragole ho ka fokotsa menyetla ea mafu a mangata a sa foleng. 111 g ea fragole e ncha e na le 1.67 ug biotin [4] .
U ka e eketsa joang lijong tsa hau: Eketsa fragole ka li-smoothies, salate ea litholoana kapa jeme.
16. Litamati
Litamati ke mohloli o moholo oa biotin, vithamine C, vithamine K, potasiamo le folate. 43 g ea tamati e na le 0.30 ug biotin [4] .
U ka e eketsa joang lijong tsa hau: E-ba le sopho ea langa le le lej kapa u e tšele ebe u e kenya ka salateng ea hau ea kana.
