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IBiotin, ebizwa nangokuthi uvithamini B7 noma uvithamini H ivithamini elincibilikiswa ngamanzi futhi lingenye yamavithamini ayinkimbinkimbi ka-B asiza umzimba wakho ukuguqula ukudla kube ngamandla. IBiotin idlala indima enkulu ekugcineni impilo yezinwele zakho, izinzipho kanye nesikhumba, isekela ukusebenza kobuchopho futhi isiza ukulawula ukusebenza komzimba [1] .
Njengoba i-biotin iyi-vitamin encibilikiswa ngamanzi, okusho ukuthi umzimba wakho awuyigcini, ngakho-ke udinga ukuyithola ekudleni okunothe nge-biotin. Ukungeza ukudla okunothe kwe-biotin ekudleni kwakho kuzosiza ukugcina amazinga anele evithamini.
Ukushoda kwe-biotin kungadala ukungajwayelekile kwezinzwa nezesikhumba. Ukungajwayelekile kwe-neurological kufaka ukuquleka, ukuba ndikindiki, i-hypotonia, ukukhubazeka kwengqondo kanye nokubambezeleka kwentuthuko ezinganeni. Futhi ukungahambi kahle kwesikhumba kufaka phakathi ukulahleka kwezinwele nokuqubuka okubomvu okuzungeze amehlo, ikhala nomlomo [okubili] . Kodwa-ke, ukushoda kwe-biotin akuvamile kubantu abadla ukudla okunothe kwe-biotin.
Ukuvimbela ukushoda kwe-biotin, ake sibheke okunye kokudla okunothe ku-biotin.
1. Iqanda
Amaqanda angumthombo omuhle wamaprotheni namanye amavithamini namaminerali abalulekile. Kepha, isikhupha seqanda sicebile ku-biotin futhi ukusidla kuzosiza ukuhlangabezana nezidingo zansuku zonke ze-biotin. Amaqanda aluhlaza aqukethe iprotheni ebizwa nge-avidin ebophezela ku-biotin futhi evimbela ukumuncwa kwe-biotin emzimbeni. Amaqanda okupheka asiza ukumuncwa okungcono kwe-biotin [3] . I-100 g ye-yolk enkulu yeqanda iqukethe i-biotin engu-45.9 ug.
Ungayifaka kanjani ekudleni kwakho: Sebenzisa amaqanda abilisiwe noma aqhuqhiwe.
2. Isibindi
Isibindi senyama njengenkukhu nesibindi senkomo siqukethe inani eliphakeme le-biotin. Ngaphandle kwe-biotin, inyama yesibindi nayo ingumthombo omuhle wamaprotheni, i-iron, ithusi, uvithamini A novithamini B12. I-74 g yesibindi senkomo esiphekiwe iqukethe i-30.8 ug biotin ne-74 g yesibindi senkukhu ephekiwe iqukethe i-138 ug biotin [4] .
Ungayifaka kanjani ekudleni kwakho: Jabulela isibindi senkukhu noma senkomo ngokuwuthosa ngo-anyanisi, wengeze kuma-burger noma uwusike ngezitsha ze-pasta.
3. Amantongomane nembewu
Amantongomane nembewu aqukethe nenani elifanele le-biotin futhi ahlinzeka nangezinye izakhamzimba ezifana nefayibha, amaprotheni kanye namafutha. Ama-alimondi ayi-30 g athosiwe, anosawoti aqukethe i-1.32 ug biotin, ama-30 g ama-walnuts aqukethe i-0.78 ug biotin kanti ama-31 g wembewu ye-sunflower aqukethe i-2.42 ug biotin [4] .
Ungayifaka kanjani ekudleni kwakho: Ungadla amantongomane aluhlaza nembewu noma ungeze kwizitsha ezithosiwe.
4. I-Salmon
I-salmon, njengoba sonke sazi ukuthi icebile ku-omega 3 fatty acids, kepha le nhlanzi enamafutha futhi iwumthombo omuhle we-biotin. Ukudla i-salmon kuzosiza ukukhuthaza ukusebenza kwenhliziyo nobuchopho, kunikeze amandla nokulawula ukuvuvukala [5] . I-63 g yesalmon iqukethe i-3.69 ne-biotin [4] .
Ungayifaka kanjani ekudleni kwakho: Ungabhaka noma ugoqe isalmon.
5. Amakhowe
Zonke izinhlobo zamakhowe ezidliwayo aqukethe amaprotheni, i-fiber kanye ne-selenium. Futhi kuphakeme kokuqukethwe kwe-biotin futhi ucwaningo lukhombisile ukuthi ukutholakala kwe-biotin kumakhowe kuyabavikela ezilwaneni ezidla inyama nakwezinye izinambuzane [6] . I-120 g yamakhowe asemathinini aqukethe i-2.59 ug ye-biotin [4] .
Ungayifaka kanjani ekudleni kwakho: Faka amakhowe owosiwe kumasaladi noma uwashise.
6. Ubhanana
Ubhanana ungenye yezithelo ezithandwa kakhulu futhi ezisetshenzisiwe emhlabeni wonke. Njengoba sazi ukuthi ubhanana waziwa ngokuqukethwe kwawo okuphezulu kwe-potassium ne-fiber, nawo acebile nge-biotin. I-103 g yamabhanana amasha ayaziwa ukuthi aqukethe i-0.14 ug biotin [4] .
Ungayifaka kanjani ekudleni kwakho: Ubhanana ovuthiwe uvame ukudliwa ungavuthiwe kepha, ungawangeza kuma-smoothies namasaladi ezithelo.
7. Broccoli
I-Broccoli ilayishwe amavithamini, amaminerali kanye nezinye izinto ezenza ukuthi le mifino ibe ngenye yemifino enomsoco. I-113 g ye-broccoli entsha iyaziwa ukuthi iqukethe i-1.07 ug biotin [4] .
Ungayifaka kanjani ekudleni kwakho: Ngabe iyabiliswa, yosiwe noma isusiwe.
8. Ukwatapheya
Isithelo se-avocado saziwa kabanzi ngenani laso eliphezulu lezakhamzimba. Inezinhlobonhlobo zezakhamzimba ezinjengevithamini K, i-folate, amavithamini e-B, i-potassium no-vitamin C. 37 g wama-avokhado amasha ane-0.36 ug biotin [4] .
Ungayifaka kanjani ekudleni kwakho: Sabalalisa ukwatapheya ocubuziwe othosi, wengeze njengokugcotshwa kumasaladi noma ungathola isobho le-avocado.
9. Ubhatata
Ubhatata unamanani amaningi we-biotin namanye amavithamini namaminerali afana no-vitamin A, calcium, vitamin C, magnesium nezinye izakhamzimba. I-125 g yamazambane aphekiwe aqukethe i-2.4 ug biotin [4] .
Ungayifaka kanjani ekudleni kwakho: Ungabhaka ubhatata noma ube nesobho.
10. Imikhiqizo yobisi
Imikhiqizo yobisi efana nobisi, ushizi kanye ne-yoghurt engenalutho iqukethe inani elifanele le-biotin. Futhi zingumthombo omuhle kakhulu we-calcium, i-phosphorus, uvithamini A, uvithamini D, amaprotheni, njll. 28 g ushizi we-cheddar uqukethe u-0.40 ug biotin, u-170 g we-yogurt oqukethe u-0.14 ug biotin no-236 g wobisi lonke uqukethe i-0.22 ug biotin [4] .
Ungayifaka kanjani ekudleni kwakho: Yiba nobisi kanye ne-yogurt elula yokudla kwasekuseni bese ufaka ushizi kusinkwa sakho sasekuseni noma kumasaladi.
11. Oats
Ama-oats ayinhlamvu yokudla kwasekuseni edliwa kakhulu. Kungukudla okusanhlamvu okugcwele amavithamini abalulekile, amaminerali kanye nama-antioxidants njenge-biotin, i-manganese, i-magnesium, i-iron, ithusi, i-zinc ne-phosphorus. I-190 g ye-oatmeal iqukethe i-0.36 ug biotin [4] .
Ungayifaka kanjani ekudleni kwakho: I-oats upma, oats pancake noma ulungiselele ama-oats ebusuku ngezithelo ezomisiwe.
12. Isipinashi
Isipinashi imifino eluhlaza enamahlamvu amaningi enezakhamzimba ezifana ne-protein, i-vitamin A, i-vitamin C, i-iron, i-fiber kanye ne-biotin [7] . I-83 g yesipinashi esifriziwe iqukethe i-0.58 ug biotin [4] .
Ungayifaka kanjani ekudleni kwakho: Faka isipinashi kuma-smoothies, amasaladi nama-curry.
13. Orenji
I-Orange ingesinye sezithelo ezisetshenziswe kakhulu emhlabeni jikelele. Ungumthombo omuhle we-biotin, uvithamini C, i-folate, i-thiamine ne-fiber. 258 g wamawolintshi amasha aqukethe u-0.13 ug biotin [4] .
Ungayifaka kanjani ekudleni kwakho: Faka iwolintshi kusaladi lakho lezithelo, okusanhlamvu kwasekuseni futhi ube nakho ujusi.
14. Okusajingijolo
Ama-raspberries awumthombo omuhle kakhulu kavithamini C, uvithamini E, i-biotin, uvithamini A nezinye izakhamzimba. Ukudla amajikijolo kugcina inhliziyo nobuchopho bakho kunempilo, lawula isifo sikashukela futhi uthuthukise ukugaya ukudla. I-140 g yamajikijolo amasha iqukethe i-0.25 ug biotin [4] .
Ungayifaka kanjani ekudleni kwakho: Bangeze ku-oatmeal yakho, ama-smoothies noma amasaladi.
15. I-Strawberry
Ama-strawberry agcwele amavithamini namaminerali afana ne-manganese, i-vitamin C, i-folate, i-biotin ne-potassium. Ukudla ama-strawberry kunganciphisa ingozi yezifo eziningi ezingamahlalakhona. I-111 g yama-strawberry amasha aqukethe i-1.67 ug biotin [4] .
Ungayifaka kanjani ekudleni kwakho: Faka ama-strawberry kuma-smoothies akho, isaladi lezithelo noma ujamu.
16. Utamatisi
Utamatisi ungumthombo omkhulu we-biotin, uvithamini C, uvithamini K, i-potassium ne-folate. I-43 g yetamatisi iqukethe i-0.30 ug biotin [4] .
Ungayifaka kanjani ekudleni kwakho: Yiba nesobho likatamatisi noma usike okunye bese ukwengeza esaladini lakho lenkukhu.
