Izwi rekuti biotin rinogona kusanzwika sechinhu chero kwauri uye rinogona kutaridza kunge hunyanzvi, asi kubva pano isu tinoda kutsanangura chii chaizvo ichi, tingawane kupi biotin mune chikafu, ndeyei uye ndeapi ayo akanakisa zvivakwa.
Mabhenefiti aanogona kutiunzira akasiyana zvakasiyana, biotin inogona kunge iri mhinduro yakanaka yezvirwere zvakasiyana.
Biotin inozivikanwawo sevhitamini H, vitamini B7, kana B8. Iyo vhitamini inosungunuka mumvura nedoro, inogona kuve yakasanganiswa, inopindira mu kushanda kwakakodzera kwemetabolism yemakabohydrate, amino acids, mafuta kana purines.
Imwe yemashandisirwo akanakisa e biotin ndeye chengetedza capillary hutano, kudzivirira bvudzi kurasikirwa uye kudzivirira kutanga kwerudzi rwechipiri chirwere cheshuga.
Biotin zvivakwa
Vitamin H iyi inogadzikana nemvura uye iri chikamu cheyakaomarara ye mavhitaminzi eboka B. Iyo haina chero chepfu, nekuti kana tikadya vhitamini iyi yakawandisa nenzira yechisikigo.
Pakutanga yainzi vhitamini H nemutauro wechiGerman, kwavari Haut zvinoreva tsokaIye uye vhitamini iyi inoshanda kwazvo kugadzirisa matambudziko eganda, vanhu vasina kudya zvinovaka muviri vane matambudziko nedermis ravo.
Tevere isu tinokuudza iwe kuti ndezvipi zvivakwa zvine biotin.
- Kuyera mashuga emuviri.
- Inochengetedza yakanaka chinzvimbo chekuzvidzivirira.
- Izvo zvakakosha kushandura glucose kuita simba.
- Deredza iyo nhamba ye triglycerides.
- Shandira pamwe mukugadzirwa kwe hemoglobin.
- Inochengetedza yakanaka nzara, bvudzi uye hutano hweganda.
- Perekedza mavitamini B5 neB9 muzviito zvavo.
- Inogadzirisa mafuta, mapuroteni uye makabhohaidhiretsi.
Zvakanakira kudya biotin
Bvudzi kurasikirwa
Izvo zvakatemwa kuti kuenderera kwekushandisa biotin inogona kudzora kurasikirwa kwebvudziIzvi zvinogadzirwa nehukuru hwayo hwe zinc. Zvakare, kana iwe ukawedzera kirimu yakaumbwa nekemikari senge clobetasol propionate, inogona kuwedzera zvivimbiso zvako zvekubudirira.
chirwere cheshuga
Ichokwadi kuti iyo biotin haigone kusimudzira huwandu hweshuga yeropa pachayo, nekuda kwechikonzero ichi, hazvibatsire zvakananga vanhu vane chirwere cheshuga chechipiri, zvisinei, pane humbowo hwekuti biotin padyo ne chrome saka ehe unogona shuga shoma yeropa.
Kune rimwe divi, avo vane chirwere cheshuga vane marwadzo etsinga, zvakave zvichiratidzwa kuti zvinogona kuvandudza hutano hwako.
Zvipikiri zvinopwanyika
Vanhu vazhinji vane zvipikiri zvinopwanyika, kana kudyiwa kwevhitamini uku kukawedzerwa, kuomarara kwembambo dzemaoko nemakumbo kuchavandudzwa. Inowedzera kukora kwayo uye iwe unogona kuirega ichikura pasina kunetseka idzo.
Tarisa kana iwe uchida biotin
Heano zviratidzo zvakajairika zvatinogona kuona kana kunzwa kana muviri wedu uchikumbira kuwedzerwa vhitamini H, B7 kana B8.
- Kudonha kukuru kweiyo bvudzi.
- Kuneta zvachose
- Tsvina kusagadzikana
- Kukotsira.
- Kushungurudzika.
- Kunetseka
- Zvirwere.
- Dermatitis kana ganda rakaoma kwazvo.
Zvokudya zvine Biotin
Imwe yedzakanakisa nzira dzekuzadza mazinga ebiotin mumuviri wedu ndeyokudya chikafu chakafuma mune ichi chinhu, nekuda kweichi chikonzero, tinokusiira rondedzero yezvakanaka zvekudya kuti uzviite.
- chokoreti.
- Mbiriso yedoro.
- Royal jelly.
- Mbeu dzese.
- Chickpeas.
- Hazelnuts
- Walnuts.
- Nzungu
- Salmoni.
- Kuku
- Mombe yechiropa.
- Yolk.
- Mukaka.
- Cheese.
- Howa
- Koliflower.
- Makarotsi
- Pizi dzakasvibirira.
- Mbatatisi.
- Broccoli.
- Sipinachi.
- Madomasi.
- Mabhanana
- Mazambiringa.
- Strawberries.
- Watermelon.
Kunaani biotin inoratidzwa
- Vanhu vaputi.
- Varwere na huwandu hwakawanda hwemishonga yekudzivirira pfari.
- Vanhu vane matambudziko vanotambura ne dambudziko remukati uye zvinoita kuti zvivaomere kuti vatore vhitamini iyi.
- Para avo vanonwa doro rakawanda.
- Yakanaka kune vanhu vanodyiswa ne mutsinga kwenguva refu.
- Kune avo tora mishonga inorwisa mabhakitiriya nguva dzose.
- Vanhu vanotevera chikafu game yakaderera koriori kuverenga.
Ndeipi dosi yatinoda?
Kuwanda kwebiotin yatinoda kunogara kuchitsamira pazera remunhu, hutano, uye mamwe mamiriro.
Parizvino hapana ruzivo rwakakwana nezvazvoZvichida zvishoma zvakadzidzwa pamari yekudya. Nekudaro, zvinofanirwa kutarisirwa mupfungwa kuti zvigadzirwa zvechisikigo hazviwanzo zvakanyanya kuchengetedzeka kana zvine huwandu hwakawanda hwechinhu chatinoda.
Neichi chikonzero, vanhu vazhinji vanotenga zvigadzirwa muzvitoro zvine hunyanzvi kwatinogona kuwana maconcute eese anodiwa mavitamini uye zvinovaka muviri. Kana macapsule kana essence anodyiwa nguva dzose Izvo zvinodikanwa kuti utarise kuti ndeapi matanho akakurudzirwa maererano nemugadziri.
Kunyangwe pasina zvidzidzo zvakaitwa, tinogona kuratidza huwandu hunoratidza.
- Vacheche kubva pamwedzi kusvika pamwedzi mitanhatu:7 mcg.
- Vana makore matatu kusvika matatu: 1 mcg.
- Vana makore matatu kusvika matatu: 4 mcg.
- Para Vana makore 9-14:20 mcg.
- Vachiri kuyaruka makore gumi nemasere kusvika gumi nemasere: 14 mcg.
- Vakuru vanopfuura gumi nemasere uye vakadzi vane nhumbu:30 mcg.
- Vanonwisa vakadzi:35 mcg.