He aha ka Biotin, he aha nā meaʻai i loaʻa ai i loko? Ka hemahema, ka pono, ka poino

ʻO BiotinHe huaola B hiki ke hoʻoheheʻe ʻia i ka wai e kōkua i ko mākou kino e hoʻololi i ka meaʻai i ikehu. Huaola B7 ai ole ia, huaʻai H Also ike

E lilo ia i mea nui loa i ka wā hāpai a me ka wā hānai. ʻO ka ulu ʻana o ka lauoho a me ke kui, ka ʻulaʻula o ka ʻili a me ke olakino e pili pū ana i kēia vitamina.

lalo "He mea ino anei ka biotin?", "Ma na mea'ai hea i loaa'i ka biotin?", "He aha na pomaikai o ka biotin?", "He aha ka biotin capsule i hoohanaia no?" E loaʻa iā ʻoe nā pane i kāu mau nīnau.

He aha ka Biotin?

Hana i nā hana koʻikoʻi i ke kino Huaola B7 ʻO ia kekahi o nā huaora B, i ʻike ʻia hoʻi. ʻO Coenzyme R ai ole ia, huaʻai H Kāhea ʻia.

ʻAʻole mālama ʻia kēia vitamina i loko o ke kino a hiki ke hoʻoheheʻe ʻia i ka wai. He huaʻai ia no nā enzymes i kapa ʻia ʻo carboxylase e hana i kā lākou mau hana.

He aha ka hana a Biotin?

He kuleana koʻikoʻi ia i ka metabolism

ʻO BiotinHe huaʻai koʻikoʻi ia no ka hoʻoulu ʻana i ka ikehu a me ka hana kūpono o kekahi mau enzyme ma ka hoʻoulu ʻana iā lākou. Hoʻokomo kēia mau enzymes i ka metabolism carbohydrate, ka momona a me ka protein a he hana koʻikoʻi i ke kaʻina metabolic.

pū kekahi biotin He kuleana koʻikoʻi ia i nā kaʻina hana:

Gluconeogenesis

Hāʻawi kēia metabolic synthesis i ka hana ʻana o ka glucose mai nā kumu ʻē aʻe ma waho o nā ʻakika, e like me nā waikawa amino. ʻO Biotin ʻO ka loaʻa ʻana o nā enzyme kōkua e hoʻomaka i kēia kaʻina hana.

ʻO ka hoʻohuihui ʻana o ka waikawa momona

Hiki iā ia ke hoʻoikaika i ka hana ʻana o nā waikawa momona.

Ka nānā 'ana i nā waikawa amino

ʻO nā enzyme me ka biotinHoʻopili ia i ka metabolism o nā waikawa amino koʻikoʻi, me ka leucine.

Nā Pono Vitamin B7

Kāohi nā kui mai haki maʻalahi

ʻO nā kui kuʻikuʻi a palupalu a nawaliwali a hakihaki me ka maʻalahi. He maʻi maʻamau kēia i manaʻo ʻia e pili ana ma kahi o 20% o ka heluna kanaka o ka honua.

ʻO Biotinkōkua i ka hoʻoponopono ʻana i ka pilikia o nā kui haki. Ma kahi noiʻi, hāʻawi ʻia nā kānaka 8 me nā kui kuʻi i 6 mg i kēlā me kēia lā no 15 a 2.5 mau mahina. biotin ua haawiia. I loko o kēia 8 mau mea komo, ua hoʻonui ʻia ka mānoanoa o nā kui i ka 25% a ua emi nā ʻāpana ʻōpala o nā kui.

Ma kahi haʻawina hou, ua hāʻawi ʻia kahi hui o 35 mau kānaka i ka 1,5 mg i kēlā me kēia lā no 7 a 2.5 mau mahina. biotin hāʻawi ʻia a ʻike ʻia kahi hoʻomaikaʻi ʻana o 67% i nā kui kuʻi.

Pono ka biotin no ka lauoho

ʻO BiotinHoʻoikaika ia i ka lauoho a kōkua iā ia e ulu i kahi ala olakino. Nui nā haʻawina e kākoʻo ana i ka nalowale o ka lauoho i ka hemahema o kēia huaora.

ina maoli nele i ka biotinInā loaʻa iā ʻoe ka pohō o ka lauoho ma muli o ka huehue, hiki ke kōkua i ka lawe ʻana i nā mea hoʻohui o kēia vitamina. Eia naʻe nele i ka biotin ʻAʻohe mea hōʻike maopopo e hoʻoikaika i ka lauoho i ka poʻe i loaʻa ʻole.

ʻO ia kekahi o nā huaora nui loa i ka wā hāpai a me ka hānai ʻana.

He mea nui ia i ka wā hāpai a me ka wā hānai. Maʻalahi i ka 50% o nā wahine hāpai nele i ka biotin ʻO ka hemahema i ka wā hāpai e hoʻopilikia iki paha i ke olakino o ka wahine, akā ʻaʻole paʻakikī e hoʻoulu i nā hōʻailona like ʻole a hoʻoweliweli paha i nā hana koʻikoʻi.

Manaʻo ʻia ʻo ka hemahema i ka wā hāpai ma muli o ka wikiwiki o ke kino. Ua hōʻike nā haʻawina holoholona i nā maʻi holomua i ka wā hāpai. nele i ka biotinua hōʻike ʻia ke kumu o ka hānau ʻana.

Pono nā wāhine hāpai e makaʻala i kēia, akā pākuʻi biotin Pono lākou e nīnau i kā lākou kauka ma mua o ka lawe ʻana.

Hoʻohaʻahaʻa i ke kō koko koko i ka poʻe maʻi diabetic

ʻO ka maʻi diabetes type 2 kahi maʻi metabolic. Hōʻike ʻia ia e ke kiʻekiʻe o ke kō koko koko a me ka hana ʻino o ka insulin.

I ka maʻi diabetes type 2, biotin a ua nānā ʻia nā pae kōpaʻa koko a ua loaʻa kekahi mau manaʻo. Hoʻohālikelike ʻia nā poʻe me ka maʻi diabetes me nā kānaka olakino biotin haʻahaʻa nā pae.

minerala chrome haawiia me nā mea hoʻohui biotin Ua hoʻemi ia i ke kō koko koko i ka poʻe me ka maʻi maʻi type 2.

Pono ka biotin no ka ʻili

ʻAʻole maopopo loa ke kuleana o kēia huaora i ke olakino o ka ʻili, akā ʻo kona hemahema ke kumu o ka ʻulaʻula, ʻulaʻula o ka ʻili.

Ma muli o kekahi mau haʻawina, nele i ka biotinUa manaʻo ʻia he maʻi ʻili i kapa ʻia ʻo seborrheic dermatitis. Biotin ʻAʻohe mea hōʻike e hoʻomaikaʻi ai i ke olakino ʻili, akā ʻo kona hemahema ke kumu o kekahi mau maʻi ʻili.

Hoʻopilikia i ka maʻi sclerosis lehulehu

ʻO ka maʻi sclerosis he maʻi autoimmune. I loko o kēia maʻi, ua pōʻino nā aʻalolo, ka lolo, ke kuamoʻo a me ka papa pale o nā maka.

ʻO ka puʻu pale i kapa ʻia ʻo myelin biotin he kuleana koʻikoʻi i ka hana ʻana. ʻO ka nui kiʻekiʻe ma kahi noiʻi hoʻokele ma 23 poʻe me ka maʻi MS holomua biotin Ua ʻike ʻia ka hoʻomaikaʻi ʻana i ke kino ma 90% o nā mea maʻi i hāʻawi ʻia.

Mālama i ka puʻuwai

ʻO BiotinHiki ke hoʻemi i ka mānoanoa o nā aʻa, hiki ke hoʻohaʻahaʻa i ke koko i ka poʻe hypertensive. Huaola B7 He kuleana nō hoʻi ia i ka pale ʻana i ka maʻi puʻuwai ma o ka hakakā ʻana i ka mumū, atherosclerosis a me ka hahau.

Kōkua ʻo Biotin e hoʻemi i ke kaumaha

ʻO ka momona (a me ke kaumaha nui) ua pili pū me nā pae triglyceride kiʻekiʻe. Haʻawina, biotin Ua hōʻike ʻia nā haʻawina ʻo ka hui pū ʻana me ka chromium hiki ke hōʻemi i nā pae triglyceride, hiki ke kōkua i ka pohō kaumaha.

Kekahi mau haʻawina biotin Ua hōʻike ʻia ma hope o ka ʻai ʻana, piʻi ka hoʻomaha metabolic rate a ʻoi aku ka wikiwiki o ka puhi ʻana i ka momona. ʻO Biotin Hiki iā ia ke kōkua iā ʻoe e lilo i ke kaumaha ma ka hoʻoikaika ʻana i kāu metabolism.

Hoʻoponopono i nā ʻiʻo a me nā ʻiʻo

ʻO Biotin, e kōkua ana i ke kino e hoʻololi i nā waikawa amino a me ka protein ʻO nā huaora B paʻakikīʻo ia kekahi o nā. ʻO kēia no ka mea e pono ai ka hoʻoponopono ʻana i ka ʻiʻo i ka synthesis protein a me ka hana ʻana i nā waikawa amino.

Biotin Hoʻohana pū ia i ka metabolism glucose. Hāʻawi ia i nā cell ulu a me nā ʻiʻo me ka ikehu e pono ai e hoʻokō i ka synthesis protein. Hoʻōla ʻo ia i nā ʻiʻo a hana e hoʻihoʻi i ka ikaika o nā ʻiʻo a me nā ʻiʻo i ka wā i poino.

ʻO Biotin He mea maikaʻi nō hoʻi ia i ka hoʻēmi ʻana i ka mumū e hoʻoulu ai i ka ʻiʻo a i ʻole ka ʻeha hui.

Hoʻonui i ka palekana

ʻO BiotinPono ia no ka hana ʻana i nā keʻokeʻo keʻokeʻo, pono ia no ka ʻōnaehana olakino olakino. Haʻahaʻa pae biotinHoʻopili ʻia ia me ka hoʻohaʻahaʻa ʻana i ka antibody synthesis a me ka liʻiliʻi o nā cell spleen a me nā cell T - nā mea a pau e hōʻino i ka ʻōnaehana pale.

hakakā ʻana i ka mumū

Nā hoʻokolohua nele i ka biotin Ua hōʻike ʻia e hiki ke hoʻonui i ka hana o nā cytokines pro-inflammatory, hiki ke hoʻonui i nā kūlana inflammatory.

He aha ka Biotin i loaʻa i loko?

Nā meaʻai me ka biotinKiʻekiʻe loa ka ʻokoʻa. ʻO ia ke kumu he kakaikahi ka hemahema maoli. ʻO nā meaʻai momona i ka biotin He like penei:

Akepaʻa

He 85 micrograms ka biotin i loko o 30.8 grams o ke ake pipi.

Loaʻa ka nui o ka protein i ka ate pipi. ʻO nā meaʻai koʻikoʻi ʻē aʻe nā huaora B a me ka folate. Hoʻokumu ka protein i ka nui o ka ʻiʻo a he mea nui ia no ka hana cell. Mālama nā huaora B i nā pae ikehu, ʻoiai hoʻomaikaʻi ka folate i ke olakino o ka naʻau.

hua

Loaʻa i hoʻokahi hua moa holoʻokoʻa he 10 micrograms o ka biotin.

hua He pūmua piha ia me kahi ʻano amino acid ākea. Kōkua ka protein i ka ulu ʻana o ka ʻiʻo a me ka hana ʻana o ka ikehu.

He waiwai nō hoʻi nā hua i ka zinc, iodine, selenium, nā huaora A a me D, nā mea e pono ai no ka hana thyroid olakino a me ka ʻōnaehana endocrine holoʻokoʻa.

Salemona 

Loaʻa i ka 85 grams o ka salmon he 5 micrograms o ka biotin. 

Salemona, biotin Ma waho aʻe, he waiwai ia i ka omega 3 fatty acids. He mea nui kēia mau omega 3 fatty acids (EPA a me DHA) no ke olakino holoʻokoʻa. Hoʻemi ʻo ia i ka ʻāʻī i hana ʻia e nā kūlana o kēlā me kēia lā, pale i ka puʻuwai, hoʻomaikaʻi i ke olakino lolo, a mālama i ka lauoho a me ka ʻili.

ʻuala 

ʻO ka hapalua kīʻaha o ka ʻuala i kuke ʻia he 2.4 micrograms o ka biotin. 

Biotin Ma waho aʻe o ka ʻualaHe waiwai hoʻi ia i ka beta carotene, he antioxidant ikaika e hoʻomaikaʻi ai i ke ʻano o ka ʻili. ʻO ka Beta carotene a me nā carotenoids ʻē aʻe i loaʻa i loko o ka ʻuala i ʻike ʻia he mea nui no ke olakino o ka maka a pale i nā maʻi pili e like me ka macular degeneration.

ʻAmelemona 

Hoʻokahi hapahā kīʻaha o nā ʻalemona i kālua ʻia he 1.5 micrograms o ka biotin. 

ʻAmelemonaHe waiwai nui ia i ka magnesium a me ka huaora E. He waiwai hoʻi ia i ka fiber, e kākoʻo ana i ka māʻona a kōkua i ka hoʻemi kaumaha.

Tuna 

He 85 micrograms o ka biotin i loko o 0.6 grams o ka tuna canned. 

E like me ka salmon, nui ka tuna i ka selenium a me ka omega 3 fatty acids, e kōkua i ka hōʻemi ʻana i ka cholesterol kiʻekiʻe a me nā triglycerides a loaʻa ka hopena cardioprotective ikaika. 

Spinach

ʻO ka hapalua o ke aniani o ka spinach i hoʻolapalapa ʻia he 0.5 micrograms o ka biotin. 

Spinach He waiwai ia i nā huaora, nā minerala, ka fiber, ka hao a me ka chlorophyll. ʻO nā antioxidants i loko o ka spinach kōkua e mālama iā ʻoe i ke olakino, hoʻolōʻihi i ke kaʻina hana ʻelemakule, a pale aku i nā maʻi. 

broccoli 

ʻO ka hapalua kīʻaha o ka broccoli hou he 0.4 micrograms o ka biotin. 

broccoliKapa ʻia ʻo ia he superfood no ka mea ua piha i nā meaʻai. He waiwai ia i ka huaora K, e kākoʻo ana i ke olakino o ka iwi a me ka ʻili. ʻO ka Vitamin C a me nā antioxidants i loko o ka broccoli e kōkua i ka pale ʻana i nā ʻano maʻi kanesa.

ʻO ka tī Cheddar

Loaʻa i ka 28 grams o ka cheese cheddar he 0.4 micrograms o ka biotin.

He waiwai nui ka paʻakai Cheddar i ka protein a loaʻa i nā waikawa amino pono āpau. He kumu maikaʻi ke kīʻaha o ka calcium a me ka phosphorus - he mea nui ka mua no ka hana ʻana o ka ʻiʻo a me ka hoʻomohala ʻana o ka iwi, ʻo ia ka mea e hana ai i ka hana o ke kīkī a me ka hana DNA.

ka waiu 

Loaʻa i hoʻokahi kīʻaha waiu he 0.3 micrograms o ka biotin. 

ʻO ka waiū kahi kumu nui o ka calcium, protein a me nā minela e kōkua i ke kūkulu ʻana i nā iwi olakino a me nā niho. ʻO ka protein i loko o ia mea kōkua i ke kūkulu ʻana i ka ʻiʻo a me ka hoʻoponopono ʻana i nā ʻiʻo, a pale ka pālolo i ka puʻuwai ma o ka mālama ʻana i nā pae koko maikaʻi.

Yoghurt maʻemaʻe 

He 0.2 micrograms o ka biotin i hoʻokahi kīʻaha o ka yogurt maʻemaʻe. 

Yogurt He waiwai i ka calcium. Loaʻa iā ia ka nui o ka vitamina D, ʻo ka hemahema ka mea maʻamau i kēia lā. ʻO ka nele o ka Vitamin D hiki ke alakaʻi i ka lauoho lauoho, ka luhi, a me nā pilikia ʻē aʻe e hiki ke hoʻonui ʻia ke mālama ʻole ʻia.

ʻOʻa ʻoloka

Hoʻokahi kīʻaha oatmeal he 0.2 micrograms o ka biotin.

he pola Nā ʻoka i ʻōwili ʻia ʻO ia kekahi o nā koho ʻaina kakahiaka maikaʻi loa. ʻO ka oatmeal ka palaoa holoʻokoʻa, a ʻo nā kīʻaha holoʻokoʻa e hōʻemi i ka pilikia o ka maʻi diabetes, ka momona, a me ka maʻi kanesa. ʻO ka Oatmeal kekahi e kōkua i ka hoʻohaʻahaʻa i nā pae cholesterol a pale i ka puʻuwai.

maia 

Loaʻa i ka hapalua aniani o ka maiʻa he 0.2 micrograms o ka biotin. 

maiaUa ʻike ʻia ʻo ia no kona pae potassium a me ka hiki ke hāʻawi i ka hoʻonui ʻana i ka ikehu. Loaʻa pū kekahi i ka fiber, kahi e hoʻomaikaʻi ai i ke olakino digestive a me ka maʻamau.

ʻO ka bacteria ʻōpū, ʻoiai ma nā mea liʻiliʻi biotin hua mai. ʻO kēia nā maʻi bacteria. 

ʻAʻole Biotin

Koe no kekahi mau hihia kūikawā nele i ka biotin He kūlana kakaikahi. No ka mea hiki iā ʻoe ke loaʻa i kēia huaora mai nā meaʻai he nui a hoʻopuka pū kekahi mau huakini ʻōpū.

ʻO ka nui i manaʻo ʻia e lawe ʻia i kēlā me kēia lā he 5 mcg (micrograms) no nā pēpē a me 30 mcg no nā pākeke. Hiki i kēia nui ke hoʻonui i ka 35 mcg i nā wahine hāpai.

He liʻiliʻi paha nā wāhine hāpai nele i ka biotin hiki ke hoikeia. 

Eia kekahi, ka ʻai ʻana i nā hua maka nele i ka biotin hiki ke hana. Akā, pono kēia i kahi kaʻina hana lōʻihi loa. hua keʻokeʻo maka, biotin Loaʻa iā ia kahi protein i kapa ʻia ʻo avidin, kahi e pale ai i ka lawe ʻana a me ka absorption. Lilo ʻo Avidin i ka hana ʻole i ka wā kuke.

nele i ka biotinʻO nā kūlana i hiki mai ai penei:

- Hoʻohana lōʻihi i ka lāʻau antibiotic

- Hoʻohana lōʻihi i ka lāʻau kaumaha

- Nā pilikia malabsorption ʻōpū

- ʻO nā maʻi hoʻoheheʻe koʻikoʻi

- ʻO ka maʻi o Crohn a me ka celiac 

nele i ka biotinʻIke ʻia kēia mau hōʻailona.

- Kaʻili maloʻo a me ka huhū

- ʻO ka lauoho lauoho a me ka haki

- luhi mau

- ʻEha ʻiʻo

- pōʻino aʻalolo

- ʻano loli

- ʻO ke kani ʻana i nā wāwae

- pilikia noonoo

ʻEhia ka nui o ka Biotin i kēlā me kēia lā?

Poino o Biotin

He vitamina ia e hiki ke lawe me ka palekana. kiʻekiʻe i kēlā me kēia lā biotin Lawe nā maʻi maʻi sclerosis he 300 milligrams, a ʻaʻole hoʻi kēia hopena i nā hopena maikaʻi ʻole.

No ka mea he vitamina hiki ke hoʻoheheʻe ʻia i ka wai, hoʻokuʻu ʻia ka nui i loko o ka mimi. Eia naʻe, kiʻekiʻe ka nui ma nā hoʻokolohua thyroid biotin, ua alakaʻi i nā hopena like ʻole.

No laila, inā loaʻa iā ʻoe ka pilikia thyroid a i ʻole e lawe ana i kahi lāʻau e pili ana iā ia, e ʻoluʻolu e nīnau i kāu kauka ma mua o ka hoʻohana ʻana i kēia vitamina.