Menene Biotin, Wadanne Abinci Aka Samu A ciki? Karanci, Fa'idodi, cutarwa

Biotinbitamin B ne mai narkewa da ruwa wanda ke taimaka wa jikin mu canza abinci zuwa makamashi. Vitamin B7 ko bitamin H Hakanan aka sani da

Ya zama mafi mahimmanci musamman a lokacin daukar ciki da lactation. Girman gashi da farce, haske da lafiya kuma ana tambayarsu daga wannan bitamin.

kasa "Shin biotin yana da illa", "waɗanda aka samo biotin abinci", "menene amfanin biotin", "menene amfanin biotin capsule" Za ku sami amsoshin tambayoyinku.

Menene Biotin?

Yana yin ayyuka masu mahimmanci a jiki Vitamin B7 An kuma san shi a matsayin daya daga cikin bitamin B. Coenzyme R ko bitamin H Ana kuma kira.

Ba a adana wannan bitamin a cikin jiki kuma yana narkewa cikin ruwa. Yana da mahimmancin bitamin don yawancin enzymes da aka sani da carboxylases don yin ayyukansu.

Menene Biotin Yayi?

Yana da muhimmiyar rawa a cikin metabolism

BiotinYana da mahimmancin bitamin don samar da makamashi da kuma aikin da ya dace na wasu enzymes ta hanyar kunnawa. Wadannan enzymes suna shiga cikin carbohydrate, mai da furotin metabolism kuma suna taka muhimmiyar rawa a cikin tsarin rayuwa.

kuma biotin Yana taka rawar gani a cikin matakai masu zuwa:

Gluconeogenesis

Wannan hadaddiyar giyar tana samar da glucose daga tushe ban da carbohydrates, kamar amino acid. Biotin Masu dauke da enzymes suna taimakawa wajen fara wannan tsari.

Fatty acid kira

Yana bayar da kunna samar da fatty acid.

Analysis na amino acid

Enzymes dauke da biotinYana da hannu a cikin metabolism na yawancin amino acid masu mahimmanci, ciki har da leucine.

Vitamin B7 Amfanin

Yana hana farce karya cikin sauki

Kusoshi masu rauni da rauni cikin sauƙin fashe su ruɗe. Wannan lamari ne na gama-gari wanda aka kiyasta zai shafi kusan kashi 20% na al'ummar duniya.

Biotinyana taimakawa wajen magance matsalar karyewar kusoshi. A cikin binciken daya, an bai wa mutane 8 da ke da kusoshi 6 MG kowace rana tsawon watanni 15 zuwa 2.5. biotin aka ba. A cikin waɗannan mahalarta 8, kauri na ƙusa ya karu da kashi 25% kuma an sami raguwa a cikin sassan da ke kan ƙusoshi.

A cikin wani binciken, an ba ƙungiyar mutane 35 1,5 MG kowace rana don watanni 7 zuwa 2.5. biotin kuma farce masu karyewa sun inganta da kashi 67%.

Biotin yana da amfani ga gashi

BiotinYana taimaka wa gashi girma cikin lafiya ta hanyar ƙarfafa shi. Akwai karatu da yawa waɗanda ke tallafawa asarar gashi a cikin ƙarancin wannan bitamin.

idan da gaske rashi biotinIdan kana fuskantar zubar da kuraje ke haifarwa, shan kari na wannan bitamin na iya aiki. Duk da haka rashi biotin Babu wata hujja da ke nuna cewa yana ƙarfafa gashi a cikin mutanen da ba su da shi.

Yana daya daga cikin mafi mahimmancin bitamin a lokacin daukar ciki da lactation.

Yana da matukar muhimmanci bitamin, musamman a lokacin daukar ciki da kuma lactation. mai laushi a cikin kashi 50% na mata masu juna biyu rashi biotin Duk da haka, rashi a lokacin daukar ciki na iya dan kadan ya shafi lafiyar mata, amma bai isa ya haifar da alamu daban-daban ba ko barazana ga muhimman ayyukansu.

Ana tunanin cewa ƙarancin da ke faruwa a lokacin daukar ciki ya faru ne saboda saurin aikin jiki. Nazarin dabbobi ya nuna cewa mai tsanani rashi biotinan nuna yana haifar da lahani na haihuwa.

Mata masu juna biyu su yi taka tsantsan a wannan bangaren, amma kari na biotin Su tuntubi likitansu kafin su sha.

Yana rage yawan sukarin jini a cikin masu ciwon sukari

Nau'in ciwon sukari na 2 cuta ce ta rayuwa. Yana ci gaba tare da matakan sukari na jini da ƙarancin aikin insulin.

A cikin nau'in ciwon sukari na 2, biotin kuma an bincika matakan sukari na jini kuma an cimma wasu matsaya. Idan aka kwatanta da mutane masu lafiya, masu ciwon sukari biotin matakan sun yi ƙasa.

chromium ma'adinai ba da biotin kari Ya taimaka rage yawan sukarin jini a cikin masu ciwon sukari na 2.

Amfanin Biotin ga fata

Ba a fahimci rawar da wannan bitamin ke takawa akan lafiyar fata ba, amma rashi nasa yana haifar da jajayen fata masu launin ja.

Sakamakon wasu bincike da aka yi. rashi biotinAna tsammanin yana haifar da cutar fata da ake kira seborrheic dermatitis. Biotin Babu wata shaida da ke nuna yana inganta lafiyar fata, amma ƙarancinsa yana haifar da wasu cututtukan fata.

Yana shafar cutar sclerosis

Multiple sclerosis cuta ce ta autoimmune. A cikin wannan cuta, jijiyoyi, kwakwalwa, zaruruwan igiyar kashin baya da kariyar idanu sun lalace.

myelin mai kariya biotin yana taka muhimmiyar rawa wajen samar da ita. Babban kashi a cikin binciken matukin jirgi a cikin mutane 23 masu ci gaba da MS biotin An lura da haɓakar asibiti a cikin 90% na marasa lafiya da aka ba su.

Yana kare zuciya

Biotinna iya rage kauri daga cikin arteries, kuma wannan na iya rage hawan jini a cikin masu hawan jini. Vitamin B7 Hakanan yana taka rawa wajen hana cututtukan zuciya ta hanyar yaƙi da kumburi, atherosclerosis, da bugun jini.

Biotin yana taimakawa rage nauyi

Kiba (da kuma kiba) an haɗa shi da matakan triglyceride masu girma. Karatu, biotin ya nuna cewa hada shi da chromium na iya rage matakan triglyceride, wanda zai iya taimakawa asarar nauyi.

Wasu karatu biotin An nuna cewa ragowar metabolism yana ƙaruwa kuma kona mai yana faruwa da sauri bayan cinye shi. Biotin Zai iya taimaka maka rasa nauyi ta hanyar hanzarta metabolism.

Yana gyara nama da tsokoki

Biotinyana taimakawa jiki metabolize amino acid da furotin B hadaddun bitamindaya ne daga cikinsu. Wannan saboda gyaran tsoka yana buƙatar haɗin furotin da sarrafa amino acid.

Biotin Hakanan yana taka rawa a cikin metabolism na glucose. Yana ba da sel masu girma da kyallen takarda tare da kuzarin da ake buƙata don yin haɗin furotin. Har ma yana warkar da tsokoki, yana aiki don dawo da ƙarfin tsoka da nama lokacin lalacewa.

Biotin Hakanan yana da tasiri wajen rage kumburi da ke haifar da tsoka ko ciwon haɗin gwiwa.

Yana ƙara rigakafi

BiotinWajibi ne don samar da fararen jini, waɗanda ke da mahimmanci ga tsarin rigakafi mai ƙarfi. Ƙananan matakan biotinYana da alaƙa da raguwar ƙwayar ƙwayar cuta da ƙananan ƙwayoyin ƙwayoyin cuta da ƙwayoyin T - duk waɗanda ke lalata tsarin rigakafi.

yaki kumburi

Nazarin rashi biotin ya nuna cewa zai iya ƙara yawan samar da cytokines na proinflammatory kuma wannan zai iya tsananta yanayin kumburi.

Menene Biotin A ciki?

Abincin da ke dauke da biotinBambance-bambancen yana da yawa. Shi ya sa rashi na gaskiya ke da wuya. Abinci mai arziki a cikin biotin Shi ne kamar haka:

Hanta

85 grams na naman hanta ya ƙunshi 30.8 micrograms na biotin.

Hanta naman sa kuma yana ƙunshe da adadi mai yawa na furotin. Sauran mahimman abubuwan gina jiki sun haɗa da bitamin B da folate. Protein yana gina ƙwayar tsoka kuma yana da mahimmanci ga aikin salula. Bitamin B suna kula da matakan kuzari, yayin da folate yana inganta lafiyar zuciya.

kwai

Cikakken dafaffen kwai ɗaya ya ƙunshi micrograms 10 na biotin.

kwai Cikakken sunadari ne mai faɗin bayanin martabar amino acid. Protein yana taimakawa ci gaban tsoka da samar da kuzari.

Har ila yau, ƙwai yana da wadata a cikin zinc, iodine, selenium, bitamin A da D, wanda ke da amfani ga lafiyar thyroid aiki da kuma dukan tsarin endocrine.

Kifi 

85 grams na salmon ya ƙunshi 5 micrograms na biotin. 

Kifi, biotin Har ila yau, yana da wadata a cikin omega 3 fatty acid. Wadannan omega 3 fatty acid (EPA da DHA) suna da mahimmanci ga lafiyar gaba ɗaya. Yana rage kumburi da yanayin yau da kullun ke haifarwa, yana kare zuciya, yana inganta lafiyar kwakwalwa, yana kiyaye gashi da fata lafiya.

Dankali mai dadi 

Rabin kofi na dafaffen dankalin turawa ya ƙunshi 2.4 micrograms na biotin. 

Biotin kazalika dankalin turawaHar ila yau yana da wadata a cikin beta carotene, mai karfi antioxidant wanda ke inganta bayyanar fata. Beta carotene da sauran carotenoids da ake samu a cikin dankalin turawa an san suna da mahimmanci ga lafiyar ido da kuma hana cututtukan da ke da alaƙa kamar macular degeneration.

Almond 

Kofin kwata na gasasshen almond ya ƙunshi micrograms 1.5 na biotin. 

AlmondMusamman ma yana da wadata a cikin magnesium da bitamin E. Har ila yau yana da wadata a cikin fiber, wanda ke inganta satiety kuma yana taimakawa rage nauyi.

Tuna 

85 grams na gwangwani tuna ya ƙunshi 0.6 micrograms na biotin. 

Kamar salmon, tuna yana da wadata a cikin selenium da omega 3 fatty acids, wanda ke taimakawa wajen rage yawan cholesterol da triglycerides kuma yana da tasiri mai karfi na zuciya. 

alayyafo

Rabin kofi na dafaffen alayyafo ya ƙunshi 0.5 micrograms na biotin. 

alayyafo Yana da wadata a cikin bitamin, ma'adanai, fiber, baƙin ƙarfe da chlorophyll. Magungunan antioxidants a cikin alayyafo suna taimakawa wajen kiyaye lafiyar ku, jinkirta tsarin tsufa da kuma kare kariya daga cututtuka. 

Broccoli 

Rabin kofi na sabo ne broccoli ya ƙunshi 0.4 micrograms na biotin. 

BroccoliAna kiransa babban abinci domin yana cike da abubuwan gina jiki. Yana da wadata a cikin bitamin K, wanda ke tallafawa lafiyar kashi da fata. Vitamin C da antioxidants da ke cikin broccoli suna taimakawa wajen hana nau'in ciwon daji iri-iri.

Cheddar cuku

Giram 28 na cuku cheddar ya ƙunshi 0.4 micrograms na biotin.

Cheddar cuku kuma yana da wadataccen furotin kuma ya ƙunshi dukkan mahimman amino acid. Cuku shine tushen tushen calcium da phosphorus - tsohuwar mahimmanci ga aikin tsoka da ci gaban kashi, na karshen yana taka rawa wajen aikin koda da samar da DNA.

madara 

Gilashin madara ya ƙunshi 0.3 micrograms na biotin. 

Madara shine babban tushen calcium, furotin, da ma'adanai waɗanda ke taimakawa gina ƙashi da hakora masu lafiya. Sunadarin da ke cikinsa yana taimakawa wajen gina tsoka da gyaran kyallen jikin jiki, sannan potassium yana kare zuciya ta hanyar kiyaye matakan hawan jini mai kyau.

Yogurt mai laushi 

Gilashin yoghurt na fili ya ƙunshi 0.2 micrograms na biotin. 

Yogurt Yana da arziki a cikin calcium. Har ila yau yana da adadin bitamin D mai kyau, wanda rashinsa ya zama abin takaici a yau. Rashin bitamin D na iya haifar da asarar gashi, gajiya, da sauran matsalolin da za su iya ta'azzara idan aka yi watsi da su.

Mirgine hatsi

Kofin oatmeal ɗaya ya ƙunshi 0.2 micrograms na biotin.

kwano Turare hatsi Yana ɗaya daga cikin mafi kyawun zaɓin karin kumallo. Oatmeal asalin hatsi ne, kuma dukan hatsi yana rage haɗarin ciwon sukari, kiba har ma da ciwon daji. Hakanan oatmeal yana taimakawa rage matakan cholesterol kuma yana kare zuciya.

ayaba 

Rabin gilashin ayaba ya ƙunshi 0.2 micrograms na biotin. 

ayabaAn san shi don matakan potassium da ikon bayar da haɓakar kuzari. Har ila yau yana dauke da fiber, wanda ke inganta lafiyar narkewa da kuma daidaitawa.

Ƙananan ƙwayoyin cuta na hanji biotin yana samarwa. Wadannan kwayoyin cutar gout ne. 

Rashi na Biotin

Sai dai wasu lokuta na musamman rashi biotin yanayi ne da ba kasafai ba. Domin ana iya samun wannan bitamin daga abinci da yawa, kuma wasu kwayoyin cuta na hanji ma suna samar da shi.

Abincin da aka ba da shawarar yau da kullun shine 5 mcg (micrograms) ga jarirai da 30 mcg ga manya. Wannan adadin zai iya zuwa 35 mcg a cikin mata masu juna biyu.

Wataƙila mata masu ciki a hankali zuwa rashi biotin ana iya fallasa. 

Har ila yau, cinye danyen ƙwai rashi biotin zai iya haifar da faruwa. Amma wannan yana buƙatar tsari mai tsayi sosai. Danyen kwai fari, biotin Ya ƙunshi furotin mai suna avidin, wanda ke hana ɗaukarsa da sha. Avidin baya aiki yayin dafa abinci.

Rashi na BiotinLamarin da ake ganinsa sun hada da;

– Yin amfani da maganin rigakafi na dogon lokaci

- Amfani na dogon lokaci na antidepressants

- Matsalolin malabsorption na hanji

- munanan cututtuka masu narkewa

- Crohn da cutar celiac 

Rashi na BiotinAna lura da alamun masu zuwa.

– Busasshiyar fata da bacin rai

- Asarar gashi da karyewa

- gajiya mai dorewa

- Ciwon tsoka

- lalacewar jijiya

- yanayi ya canza

- tingling a kafafu

- rashin fahimta

Nawa ne Bukatar Biotin Kullum?

Illolin Biotin

Vitamin ne da za ku iya ɗauka cikin aminci. matsakaicin kowace rana biotin Mahara sclerosis marasa lafiya shan 300 milligrams, kuma ko da wannan kashi ba ya haifar da illa.

Tun da yake bitamin ne mai narkewa da ruwa, ana fitar da wuce haddi a cikin fitsari. Koyaya, babban allurai a cikin gwaje-gwajen thyroid biotinya haifar da sakamako daban-daban.

Don haka, idan kuna da matsalar thyroid ko kuma idan kuna shan duk wani magani mai alaƙa da shi, tuntuɓi likitan ku kafin amfani da wannan bitamin.