Biotin yog dab tsi, Cov zaub mov twg muaj nyob hauv? Deficiency, Cov txiaj ntsig, kev puas tsuaj

Biotinyog dej-soluble vitamin B uas pab peb lub cev hloov cov zaub mov rau hauv lub zog. Vitamin B7 los yog vitamin H Kuj hu ua

Nws dhau los ua qhov tseem ceeb tshaj plaws tshwj xeeb tshaj yog thaum cev xeeb tub thiab lactation. Kev loj hlob ntawm cov plaub hau thiab rau tes, tawv nqaij ci thiab kev noj qab haus huv kuj tau nug los ntawm cov vitamin no.

hauv qab no "Puas yog biotin teeb meem", "nyob rau hauv cov zaub mov yog biotin pom", "dab tsi yog cov txiaj ntsig ntawm biotin", "dab tsi yog kev siv biotin capsule" Koj yuav pom cov lus teb rau koj cov lus nug.

Biotin yog dab tsi?

Ua haujlwm tseem ceeb heev hauv lub cev Vitamin B7 Nws tseem hu ua ib qho ntawm cov vitamins B. Coenzyme R los yog vitamin H Kuj hu ua.

Cov vitamin no tsis khaws cia hauv lub cev thiab yaj hauv dej. Nws yog ib qho tsim nyog cov vitamin rau ntau cov enzymes hu ua carboxylase los ua lawv txoj haujlwm.

Biotin ua dab tsi?

Nws muaj lub luag haujlwm tseem ceeb hauv cov metabolism

BiotinNws yog ib qho tseem ceeb ntawm cov vitamin rau kev tsim hluav taws xob thiab kev ua haujlwm zoo ntawm qee cov enzymes los ntawm kev ua kom muaj zog. Cov enzymes koom nrog hauv carbohydrate, rog thiab protein metabolism thiab ua lub luag haujlwm tseem ceeb hauv cov txheej txheem metabolic.

kuj biotin Nws plays lub luag haujlwm tseem ceeb hauv cov txheej txheem hauv qab no:

Gluconeogenesis

Qhov no metabolic synthesis tsim cov piam thaj los ntawm lwm yam tsis yog carbohydrates, xws li amino acids. Biotin Muaj cov enzymes pab pib txheej txheem no.

Fatty acid synthesis

Nws muab kev ua haujlwm ntawm fatty acid ntau lawm.

Analysis ntawm amino acids

Enzymes muaj biotinNws koom nrog hauv cov metabolism ntawm ntau cov amino acids tseem ceeb, suav nrog leucine.

Vitamin B7 muaj txiaj ntsig

Tiv thaiv cov ntsia hlau los ntawm kev tawg yooj yim

Cov ntsia hlau tsis muaj zog thiab tawg yooj yim tawg thiab tawg. Qhov no yog ib qho xwm txheej uas tau kwv yees yuav cuam tshuam txog li 20% ntawm cov neeg hauv ntiaj teb.

Biotinpab daws cov teeb meem ntawm cov ntsia hlau tawg. Hauv ib txoj kev tshawb fawb, 8 tus neeg uas muaj cov ntsia hlau nkig tau muab 6 mg ib hnub rau 15 txog 2.5 lub hlis. biotin muab. Hauv 8 tus neeg koom no, tus ntsia thawv tuab tau nce 25% thiab muaj qhov txo qis ntawm qhov ntxhib ntawm cov rau tes.

Hauv lwm txoj kev tshawb fawb, ib pawg ntawm 35 tus neeg tau muab 1,5 mg ib hnub rau 7 txog 2.5 lub hlis. biotin thiab cov ntsia hlau nkig txhim kho los ntawm 67%.

Biotin pab rau cov plaub hau

BiotinNws pab cov plaub hau kom loj hlob hauv txoj kev noj qab haus huv los ntawm kev ntxiv dag zog rau nws. Muaj ntau cov kev tshawb fawb uas txhawb cov plaub hau tsis muaj vitamin no.

yog tiag biotin deficiencyYog tias koj tab tom muaj qhov tshwm sim los ntawm pob txuv, noj cov tshuaj vitamin no yuav ua haujlwm. Txawm li cas los biotin deficiency Tsis muaj pov thawj tseeb tias nws ntxiv dag zog rau cov plaub hau hauv cov neeg uas tsis muaj nws.

Nws yog ib qho tseem ceeb ntawm cov vitamins thaum cev xeeb tub thiab lactation.

Nws yog ib qho tseem ceeb heev vitamin, tshwj xeeb tshaj yog thaum cev xeeb tub thiab lactation. mob me me hauv 50% ntawm cov poj niam cev xeeb tub biotin deficiency Txawm li cas los xij, qhov tsis txaus thaum cev xeeb tub yuav cuam tshuam me ntsis rau poj niam txoj kev noj qab haus huv, tab sis tsis hnyav txaus ua rau muaj cov tsos mob sib txawv los yog hem lawv cov haujlwm tseem ceeb.

Nws tau xav tias qhov tsis txaus uas tshwm sim thaum cev xeeb tub yog vim kev ua haujlwm sai ntawm lub cev. Cov kev tshawb fawb tsiaj tau pom tias hnyav heev biotin deficiencytau pom tias ua rau muaj kev yug me nyuam.

Cov poj niam cev xeeb tub yuav tsum ceev faj txog qhov no, tab sis biotin ntxiv Lawv yuav tsum sab laj nrog lawv tus kws kho mob ua ntej noj nws.

Txo cov ntshav qab zib hauv cov ntshav qab zib

Hom 2 mob ntshav qab zib mellitus yog kab mob metabolic. Nws nce qib nrog cov ntshav qab zib siab thiab ua haujlwm tsis zoo ntawm insulin.

Hauv hom 2 mob ntshav qab zib mellitus, biotin thiab cov ntshav qab zib tau kuaj thiab qee qhov kev txiav txim siab tau mus txog. Piv nrog rau cov tib neeg noj qab haus huv, cov neeg muaj ntshav qab zib biotin qib tau qis.

chromium ntxhia muab nrog cov tshuaj biotin Nws tau pab txo cov ntshav qab zib hauv cov neeg mob ntshav qab zib hom 2.

Biotin pab rau cov tawv nqaij

Lub luag haujlwm ntawm cov vitamin no rau ntawm daim tawv nqaij noj qab haus huv tsis tau nkag siab tag nrho, tab sis nws qhov tsis muaj peev xwm ua rau cov pob liab liab, scaly ntawm daim tawv nqaij.

Raws li qhov tshwm sim ntawm qee qhov kev tshawb fawb, biotin deficiencyNws tau xav tias yuav ua rau muaj kab mob ntawm daim tawv nqaij hu ua seborrheic dermatitis. Biotin Tsis muaj pov thawj tias nws txhim kho daim tawv nqaij noj qab haus huv, tab sis nws qhov tsis muaj peev xwm ua rau qee qhov mob ntawm daim tawv nqaij.

Muaj feem xyuam rau ntau yam sclerosis

Multiple sclerosis yog ib hom kab mob autoimmune. Nyob rau hauv tus kab mob no, cov paj hlwb, hlwb, qaum qaum fibers thiab cov txheej tiv thaiv ntawm lub qhov muag raug puas.

tiv thaiv sheath hu ua myelin biotin plays lub luag haujlwm tseem ceeb hauv kev tsim khoom. Kev siv tshuaj ntau hauv kev sim ua haujlwm hauv 23 tus neeg uas muaj MS biotin Kev txhim kho kho mob tau pom nyob rau hauv 90% ntawm cov neeg mob muab.

Tiv thaiv lub siab

Biotintuaj yeem txo qhov tuab ntawm cov hlab ntsha, thiab qhov no tuaj yeem txo cov ntshav siab hauv cov neeg mob ntshav siab. Vitamin B7 Nws kuj tseem ua lub luag haujlwm tiv thaiv kab mob plawv los ntawm kev sib ntaus sib tua, atherosclerosis, thiab mob stroke.

Biotin pab kom poob phaus

Kev rog (thiab rog dhau) tau cuam tshuam nrog cov qib triglyceride siab. Kev tshawb fawb, biotin tau qhia tias kev sib xyaw nrog chromium tuaj yeem txo cov qib triglyceride, uas tuaj yeem pab poob phaus.

Qee qhov kev tshawb fawb biotin Nws tau pom tias qhov so metabolic nce ntxiv thiab rog rog tshwm sim sai dua tom qab noj nws. Biotin Nws tuaj yeem pab koj poob phaus los ntawm kev ua kom koj cov metabolism.

Kho cov ntaub so ntswg thiab cov leeg

Biotinpab lub cev metabolize amino acids thiab proteins B complex vitaminsyog ib tug ntawm lawv. Qhov no yog vim kev kho cov leeg yuav tsum muaj protein synthesis thiab ua cov amino acids.

Biotin Nws kuj tseem ua lub luag haujlwm hauv cov metabolism hauv qabzib. Nws muab cov cell loj hlob thiab cov ntaub so ntswg nrog lub zog xav tau los ua cov protein synthesis. Nws txawm kho cov nqaij ntshiv, ua hauj lwm los kho lub zog ntawm cov leeg thiab cov nqaij mos thaum puas.

Biotin Nws kuj tseem siv tau los txo qhov mob uas ua rau mob nqaij lossis pob qij txha.

Txhim khu kev tiv thaiv

BiotinNws yog ib qho tsim nyog rau kev tsim cov qe ntshav dawb, uas yog qhov tseem ceeb rau lub cev tiv thaiv kab mob. Tsawg qib biotinNws cuam tshuam nrog kev txo cov tshuaj tiv thaiv kab mob thiab cov qe qes qes qis thiab T-cell - tag nrho cov uas ua rau lub cev tsis muaj zog.

fights mob

Kev kawm biotin deficiency qhia tau hais tias nws tuaj yeem ua rau cov khoom tsim tawm ntawm proinflammatory cytokines thiab qhov no tuaj yeem ua rau mob hnyav.

Biotin yog dab tsi?

Cov khoom noj uas muaj biotinKev sib txawv yog siab heev. Yog vim li cas qhov tsis muaj tseeb yog qhov tsawg heev. Cov khoom noj uas muaj biotin Nws yog raws li nram no:

Lub siab

85 grams ntawm nqaij nyug siab muaj 30.8 micrograms ntawm biotin.

Nqaij nyuj daim siab kuj muaj cov protein ntau. Lwm cov khoom noj tseem ceeb suav nrog B vitamins thiab folate. Protein tsim cov leeg nqaij thiab tseem ceeb rau kev ua haujlwm ntawm tes. Cov vitamins B tswj cov qib zog, thaum folate txhim kho lub plawv.

qe

Ib lub qe tag nrho muaj 10 micrograms ntawm biotin.

qe Nws yog tag nrho cov protein nrog ib tug dav amino acid profile. Protein pab cov leeg loj hlob thiab lub zog tsim.

Qe kuj tseem muaj zinc, iodine, selenium, vitamins A thiab D, uas muaj txiaj ntsig zoo rau kev noj qab haus huv cov thyroid thiab tag nrho cov kab mob endocrine.

Salmon 

85 grams ntawm salmon muaj 5 micrograms ntawm biotin. 

Salmon, biotin Tsis tas li ntawd, nws yog nplua nuj nyob rau hauv omega 3 fatty acids. Cov omega 3 fatty acids (EPA thiab DHA) yog qhov tseem ceeb rau kev noj qab haus huv tag nrho. Nws txo qhov mob tshwm sim los ntawm cov xwm txheej niaj hnub, tiv thaiv lub plawv, txhim kho lub hlwb kev noj qab haus huv, thiab ua rau cov plaub hau thiab tawv nqaij noj qab haus huv.

Qab zib 

Ib nrab khob ntawm cov qos yaj ywm siav muaj 2.4 micrograms ntawm biotin. 

Biotin Dhau li ntawm qos yaj ywmNws kuj yog nplua nuj nyob rau hauv beta carotene, muaj zog antioxidant uas pab txhim kho cov tsos ntawm daim tawv nqaij. Beta carotene thiab lwm yam carotenoids pom nyob rau hauv cov qos yaj ywm qab zib tau paub tias yog ib qho tseem ceeb rau lub qhov muag noj qab haus huv thiab tiv thaiv cov kab mob xws li macular degeneration.

Almond 

Ib lub quarter khob ntawm roasted almonds muaj 1.5 micrograms ntawm biotin. 

AlmondNws yog tshwj xeeb tshaj yog nplua nuj nyob rau hauv magnesium thiab vitamin E. Nws tseem muaj fiber ntau, uas txhawb kev satiety thiab pab kom poob phaus.

Tuna 

85 grams ntawm cov kaus poom tuna muaj 0.6 micrograms ntawm biotin. 

Zoo li salmon, tuna yog nplua nuj nyob rau hauv selenium thiab omega 3 fatty acids, uas pab txo cov roj cholesterol siab thiab triglycerides thiab muaj zog cardioprotective nyhuv. 

Zaub ntsuab

Ib nrab khob ntawm boiled spinach muaj 0.5 micrograms ntawm biotin. 

Zaub ntsuab Nws yog nplua nuj nyob rau hauv cov vitamins, minerals, fiber, hlau thiab chlorophyll. Cov tshuaj antioxidants hauv spinach pab ua kom koj noj qab haus huv, qeeb cov txheej txheem kev laus thiab tiv thaiv kab mob. 

zaub cob pob 

Ib nrab khob ntawm cov zaub qhwv tshiab muaj 0.4 micrograms ntawm biotin. 

zaub cob pobNws yog hu ua superfood vim nws tau ntim nrog cov as-ham. Nws yog nplua nuj nyob rau hauv vitamin K, uas txhawb cov pob txha thiab tawv nqaij noj qab haus huv. Cov vitamin C thiab antioxidants muaj nyob rau hauv broccoli pab tiv thaiv ntau yam mob qog noj ntshav.

Cheddar cheese

28 grams ntawm cheddar cheese muaj 0.4 micrograms ntawm biotin.

Cheddar cheese kuj muaj protein ntau thiab muaj tag nrho cov amino acids tseem ceeb. Cheese yog qhov zoo ntawm calcium thiab phosphorus - yav tas los tseem ceeb rau cov leeg nqaij thiab kev loj hlob ntawm cov pob txha, tom kawg ua lub luag haujlwm hauv lub raum ua haujlwm thiab tsim DNA.

mis nyuj 

Ib khob mis nyuj muaj 0.3 micrograms ntawm biotin. 

Mis yog ib qho zoo ntawm calcium, protein, thiab minerals uas pab tsim cov pob txha thiab cov hniav zoo. Cov protein uas nws muaj pab tsim cov leeg nqaij thiab kho cov nqaij mos, thiab cov poov tshuaj tiv thaiv lub plawv los ntawm kev tswj cov ntshav siab.

Plain Yogurt 

Ib khob ntawm yogurt yogurt muaj 0.2 micrograms ntawm biotin. 

Yogurt Nws yog nplua nuj nyob rau hauv calcium. Nws kuj muaj ib tug zoo npaum li cas ntawm cov vitamin D, qhov tsis txaus uas yog hmoov tsis zoo niaj hnub no. Vitamin D tsis txaus tuaj yeem ua rau cov plaub hau poob, qaug zog, thiab lwm yam teeb meem uas tuaj yeem ua rau hnyav dua yog tias tsis quav ntsej.

Rolled oats

Ib khob ntawm oatmeal muaj 0.2 micrograms ntawm biotin.

ib lub tais Rolled oats Nws yog ib qho kev xaiv noj tshais zoo tshaj plaws. Oatmeal yog ib qho tseem ceeb, thiab cov nplej tag nrho txo ​​qis kev pheej hmoo ntawm ntshav qab zib, rog thiab txawm tias mob qog noj ntshav. Oatmeal kuj pab txo cov roj cholesterol thiab tiv thaiv lub plawv.

tsawb 

Ib nrab khob txiv tsawb muaj 0.2 micrograms ntawm biotin. 

tsawbNws paub txog nws cov qib poov tshuaj thiab muaj peev xwm los muab kev txhawb zog. Nws kuj muaj fiber ntau, uas txhim kho digestive noj qab haus huv thiab tsis tu ncua.

Cov kab mob plab me me biotin tsim tawm. Cov no yog cov kab mob gout. 

Biotin Deficiency

Tsuas yog qee qhov xwm txheej tshwj xeeb biotin deficiency yog ib yam mob tsawg. Vim tias koj tuaj yeem tau txais cov vitamin no los ntawm ntau cov khoom noj, thiab qee cov kab mob hauv plab kuj tsim nws.

Qhov pom zoo noj txhua hnub yog 5 mcg (micrograms) rau cov menyuam mos thiab 30 mcg rau cov laus. Cov nyiaj no tuaj yeem nce mus txog 35 mcg hauv cov poj niam cev xeeb tub.

Tej zaum cov poj niam cev xeeb tub maj mam rau biotin deficiency tej zaum yuav raug nthuav tawm. 

Tsis tas li ntawd, noj cov qe nyoos biotin deficiency tuaj yeem ua rau nws tshwm sim. Tab sis qhov no yuav tsum muaj txheej txheem ntev heev. Raw qe dawb, biotin Nws muaj cov protein hu ua avidin, uas tiv thaiv nws txoj kev nqus thiab nqus. Avidin tsis ua haujlwm thaum ua noj.

Biotin deficiencyCov xwm txheej uas nws pom muaj raws li hauv qab no:

- Kev siv tshuaj tua kab mob ntev

- Kev siv cov tshuaj tiv thaiv kev ntxhov siab ntev

- Cov teeb meem plab hnyuv malabsorption

- mob plab digestive

- Crohn's thiab kab mob celiac 

Biotin deficiencyCov tsos mob hauv qab no raug soj ntsuam.

- Cov tawv nqaij qhuav thiab khaus khaus

- Cov plaub hau poob thiab tawg

- nkees nkees

- mob nqaij

- paj hlwb puas

- kev xav swings

- tingling nyob rau hauv ob txhais ceg

- kev paub tsis meej

Qhov Kev Xav Tau Biotin Txhua Hnub Ntau npaum li cas?

Kev puas tsuaj ntawm Biotin

Nws yog ib qho vitamin uas koj tuaj yeem noj tau zoo. siab tshaj plaws nyob rau ib hnub biotin Ntau tus neeg mob sclerosis noj 300 milligrams, thiab txawm tias qhov koob tshuaj no tsis ua rau muaj kev phiv tshwm sim.

Vim nws yog ib qho dej-soluble vitamin, ntau dhau yog tawm hauv cov zis. Txawm li cas los xij, koob tshuaj ntau hauv cov thyroid kuaj biotintau coj mus rau qhov sib txawv.

Yog li, yog tias koj muaj teeb meem thyroid lossis yog tias koj noj cov tshuaj uas cuam tshuam nrog nws, nrog koj tus kws kho mob tham ua ntej siv cov vitamin no.