Biotin yotsalira kwambiri ndi yomwe ili ndi gawo lake mu thupi la munthu.

Mwa mavitamini onse omwe amapitirira kwambiri ndi biotin. Thupili limatha kusamalitsa kutentha, kutentha kwa alkali, mavitamini ndi mpweya. Kuonjezera apo, biotin ndi yogwira ntchito yogwira ntchito zamagetsi. Kukhalapo mu michere, gawoli limayendetsa mitundu yonse ya kagayidwe kake. Ndi chifukwa cha biotin kuti thupi limalandira mphamvu ya mafuta, mapuloteni ndi chakudya.

N'chifukwa chiyani biotin imathandiza?

Poyang'ana biotin (zomwe ziri, kale kale), m'pofunika kusonyeza ntchito zazikulu zomwe zimagwira:

- ntchito yonse ya dongosolo la mantha ndi chitetezo cha mthupi;

- kuchepetsa ukalamba;

- kumasulira kwa lipotropic action, ndiko kuyambitsa njira za mafuta oyaka;

- kuchepetsa msinkhu wamagazi;

Kusintha kwa dongosolo lakumadya.

Zakudya ziti zili ndi biotin?

Chiwerengero chachikulu cha chigawochi chikupezeka mu nkhumba ndi chiwindi cha ng'ombe ndi impso, mazira a dzira, mkaka, yisiti, mtedza, nyemba. Koma ngati mutenga mazira yaiwisi, kumbukirani kuti momwemo mumachepetsera mphamvu yogwiritsa ntchito biotin ku zero. Ichi ndi chifukwa chakuti mapuloteni opanda pake ali ndi avidin, omwe amalepheretsa kuyamwa kwa vitamini. Pambuyo pa chithandizo cha kutentha, avidin amawonongedwa.

Kodi simungakhoze kuphatikiza mavitamini?

Poyang'ana biotin (zomwe ziri, zomwe tafotokoza pamwambapa), m'pofunika kuwonetsa zinthu zomwe zimasokoneza kuzindikiritsa kwake. Choncho, choyamba - ndi mowa. Kotero, ngati nthawi zambiri mumamwa mowa, izi zingayambitse vitamini mu thupi.

Pambuyo pa kumwa mankhwala opha tizilombo, ndizofunikira kupanga mavitamini, koma izi ndizodziwika bwino.

Zamkati mwa biotin mu zinthu zina (μg pa 100 g):

• Ng'ombe ya ng'ombe - 200;
• Nkhumba chiwindi - 250;
• Chiwindi chiwindi - 100;
• Nkhumba - 40;
• Yolk - 30;
• Soya - 60;
• Champignons - 16;
• Kolifulawa - 14.

Mlingo wa Biotin

Tinayang'ana mavitamini biotin, chomwe chiri ndi momwe ntchito yake ikugwiritsidwira ntchito. Ndiyeneranso kuwonetsa ndondomeko zoyenera zovomerezeka.

Poletsa kuletsa tsitsi, kudya mavitamini kumayambira 5 mg (5000 μg) patsiku. Ngati pali vuto lalikulu, ngati zizindikiro zikutsatiridwa ndi matenda aang'ono a m'mimba, chakudya chosafunikira, kumwa mowa nthawi zonse, mlingo wa tsiku ndi tsiku ukuwonjezeka ku 7.5 mg kapena 10 mg.

Malingana ndi mlingo wosankhidwa, biotin (zovuta mavitamini ozikidwa pa izo) amatengedwa kuchokera ku chimodzi mpaka miyezi iwiri. Komanso, kupatula milungu iwiri n'kofunika.

Sikoyenera kutengera biotin kwa mimba, kuyamwa, komanso kwa ana osapitirira zaka 14, popeza kuchuluka kwa vitaminiku kumawonjezera chiwindi pachiwindi.

Sitikulangiza kutenga gawo limodzi lokha, chifukwa ndibwino kusankha mavitamini ovuta. Biotin, mtengo umene uli wotsika mtengo kwa ambiri, ndi mbali ya mavitamini ambiri okonzekera. Zinthu zothandiza kwambiri nthawi zonse zimakhala zabwino kuposa imodzi yokha.

Kotero, ife tinayang'ana pa biotin, chomwe chiri ndi muyezo womwe ndi bwino kuti mutenge izo. Pomalizira, kungodziwa kuti pamaso pa matenda aliwonse, ma vitamini okha ndi opanda mphamvu. Kuonjezera apo, pogwiritsa ntchito kuti biotin imakulitsa katundu pachiwindi, isanayambe kulandila, ndi bwino kufotokozera ngati pali kusowa kwa thupi ili. Kumbukirani kuti mavitamini owonjezera ndi oopsa monga kusowa kwawo.