Chii chinonzi Biotin, Chii Chikafu Chinowanikwa mukati? Kushaya, Benefits, Kukuvadza

Biotinivhitamini B inonyungudika mumvura inobatsira miviri yedu kushandura chikafu kuita simba. Vitamin B7 kana vhitamini H Inozivikanwawo se

Zvinonyanya kukosha kunyanya panguva yekuzvitakura uye lactation. Kukura kwebvudzi nezvipikiri, kupenya kweganda uye hutano zvinobvunzwawo kubva kune iyi vhitamini.

pazasi "Ko biotin inokuvadza", "mumo mune zvekudya zvinowanikwa biotin", "ndezvipi zvinobatsira zvebiotin", "chii chiri kushandiswa kwebiotin capsule" Iwe uchawana mhinduro kumibvunzo yako.

Chii chinonzi Biotin?

Inoita mabasa akakosha kwazvo mumuviri Vitamin B7 Iyo inozivikanwawo seimwe yevhithamini B. Coenzyme R kana vhitamini H Zvakare kunzi.

Iyi vhitamini haina kuchengetwa mumuviri uye inonyungudika mumvura. Ivhitamini inodiwa kune akawanda ma enzymes anozivikanwa se carboxylases kuita mabasa avo.

Chii chinoita Biotin?

Iine basa rinokosha mumetabolism

BiotinIyo yakakosha vhitamini yekugadzira simba uye nekuita kwakaringana kwemamwe ma enzymes nekuita. Aya ma enzymes anotora chikamu mune carbohydrate, mafuta uye mapuroteni metabolism uye anoita basa rakakosha mukugadzirisa metabolic.

zvakare biotin Inoita basa rinoshanda mune zvinotevera maitiro:

Gluconeogenesis

Iyi metabolic synthesis inoburitsa glucose kubva kune mamwe macarbohydrates, akadai seamino acids. Biotin Iine ma enzymes anobatsira kutanga chirongwa ichi.

Fatty acid synthesis

Inopa activation yemafuta acid kugadzirwa.

Kuongorora kweamino acids

Enzymes ine biotinInobatanidzwa mumetabolism yeamino acids akawanda anokosha, kusanganisira leucine.

Vitamin B7 Benefits

Inodzivirira zvipikiri kubva pakutyoka nyore

Zvipikiri zvinyoro uye zvisina simba zviri nyore kutsemuka nekuputsika. Ichi chiitiko chinowanzoitika chinofungidzirwa kubata chikamu che20% chehuwandu hwenyika.

Biotininobatsira kugadzirisa dambudziko rezvipikiri zvakaputsika. Mune imwe ongororo, vanhu 8 vane brittle misumari vakapiwa 6 mg pazuva kwemwedzi mitanhatu kusvika ku15. biotin kupiwa. Mune vatori vechikamu 8 ava, kukora kwembambo kwakawedzera ne25% uye kwakave nekuderera kwezvikamu zvakakasharara pazvipikiri.

Mune imwe ongororo, boka revanhu makumi matatu nevashanu rakapihwa 35 mg pazuva kwemwedzi 1,5 kusvika ku7. biotin uye brittle misumari yakavandudzwa ne67%.

Biotin inobatsira kune bvudzi

BiotinInobatsira kuti bvudzi rikure nenzira ine hutano nekurisimbisa. Pane zvidzidzo zvakawanda zvinotsigira kurasikirwa kwebvudzi mukushayikwa kwevhitamini iyi.

kana chaizvo biotin kushomekaKana iwe uri kusangana nekudururwa kunokonzerwa neacne, kutora zvinowedzera zvevhitamini iyi zvinogona kushanda. Zvisinei biotin kushomeka Hapana uchapupu hwakajeka hwokuti inosimbisa bvudzi muvanhu vasina.

Ndiyo imwe yevhithamini yakakosha panguva yekuzvitakura uye lactation.

Iine vitamini inokosha zvikuru, kunyanya panguva yekuzvitakura uye lactation. nyoro mu50% yevakadzi vane pamuviri biotin kushomeka Zvisinei, kushomeka panguva yekuzvitakura kunogona kukanganisa hutano hwevakadzi zvishoma, asi kwete zvakanyanya kukonzeresa zviratidzo zvakasiyana kana kutyisidzira mabasa avo akakosha.

Inofungidzirwa kuti kushayikwa kunoitika panguva yekuzvitakura kunokonzerwa nebasa rinokurumidza remuviri. Zvidzidzo zvemhuka zvakaratidza kuti zvakakomba biotin kushomekayakaratidzwa kuti inokonzera kuremara pakuberekwa.

Vakadzi vane pamuviri vanofanira kungwarira panyaya iyi, asi biotin kuwedzera Vanofanira kubvunza chiremba wavo vasati vatora.

Inoderedza mazinga eshuga muvanhu vane chirwere cheshuga

Type 2 chirwere cheshuga chirwere chemetabolism. Inofambira mberi nehuwandu hweshuga yeropa uye kukanganisa insulin basa.

Mune Type 2 chirwere cheshuga, biotin uye mwero weshuga muropa wakaongororwa uye dzimwe mhedziso dzakasvikwa. Zvichienzaniswa nevanhu vane hutano, vanhu vane chirwere cheshuga biotin mazinga aive akaderera.

chromium mineral kupihwa ne biotin zvinowedzera Yakabatsira kuderedza mazinga ehuga muvanhu vane chirwere cheshuga chechipiri.

Biotin inobatsira paganda

Basa revhitamini iyi pahutano hweganda harina kunyatsonzwisiswa, asi kushayikwa kwayo kunokonzera tsvuku, scaly ganda rashes.

Nekuda kwezvimwe zvidzidzo, biotin kushomekaInofungidzirwa kuti inokonzera chirwere cheganda chinonzi seborrheic dermatitis. Biotin Iko hakuna humbowo hwekuti inovandudza hutano hweganda, asi kushomeka kwayo kunokonzera mamwe matambudziko eganda.

Inokanganisa multiple sclerosis

Multiple sclerosis chirwere che autoimmune. Muchirwere ichi, tsinga, uropi, spinal cord fibers uye chidziviriro chemaziso chakakuvadzwa.

sheath inodzivirira inonzi myelin biotin inoita basa rinokosha mukugadzirwa kwayo. Chiyero chepamusoro muchidzidzo chekutyaira muvanhu makumi maviri nevatatu vane MS inofambira mberi biotin Kuvandudzwa kwekiriniki kwakaonekwa mu90% yevarwere vakapihwa.

Inodzivirira moyo

Biotinzvinogona kuderedza kukora kwetsinga, uye izvi zvinogona kuderedza BP muvanhu vane hypertension. Vitamin B7 Inoitawo basa mukudzivirira chirwere chemoyo nekurwisa kuzvimba, atherosclerosis, uye sitiroko.

Biotin inobatsira kuderedza uremu

Kufutisa (uye kuwandisa) kwave kwakabatana nemazinga akakwira triglyceride. Zvidzidzo, biotin yakaratidza kuti kuisanganisa nechromium kunogona kuderedza triglyceride mazinga, izvo zvinogona kubatsira kuderedza uremu.

Zvimwe zvidzidzo biotin Zvave zvichiratidzwa kuti kuzorora kwemasabolism mwero kunowedzera uye kupisa kwemafuta kunoitika nekukurumidza zvakanyanya mushure mekudya. Biotin Inogona kukubatsira kuderedza uremu nekumhanyisa metabolism yako.

Inogadzirisa matishu uye tsandanyama

Biotininobatsira muviri kuisa amino acids uye mapuroteni B yakaoma mavitaminimumwe wavo. Izvi zvinodaro nekuti kugadzirisa tsandanyama kunoda mapuroteni synthesis uye kugadzirwa kwemaamino acids.

Biotin Inoitawo basa muglucose metabolism. Inopa masero ari kukura uye matishu ane simba rinodiwa kuita protein synthesis. Inotoporesa mhasuru, ichishanda kudzorera simba remhasuru nenyama kana zvakuvadzwa.

Biotin Inoshandawo mukuderedza kuzvimba kunokonzera marwadzo emhasuru kana majoini.

Inowedzera kudzivirirwa

BiotinIzvo zvinodiwa pakugadzirwa kwemasero machena eropa, ayo akakosha kune yakasimba immune system. Low biotin mazingaIyo inosanganiswa nekudzikira kweantibody synthesis uye yakaderera huwandu hwespleen masero uye T masero - izvo zvese zvinokanganisa immune system.

inorwisa kuzvimba

Zvidzidzo biotin kushomeka yakaratidza kuti inogona kuwedzera kugadzirwa kweproinflammatory cytokines uye izvi zvinogona kuwedzera mamiriro ekuzvimba.

Chii chinonzi Biotin Mu?

Zvokudya zvine biotinIzvo zvakasiyana-siyana zvakanyanya. Ndiko kusaka kushomeka kwechokwadi kuri kushoma. Zvokudya zvakapfuma mubiotin Ndizvo sezvinotevera:

Chiropa

85 magiramu echiropa chemombe ine 30.8 micrograms yebiotin.

Chiropa chemombe chinewo mapuroteni akawanda. Zvimwe zvakakosha zvinovaka muviri zvinosanganisira B mavhitaminzi uye folate. Puroteni inovaka tsandanyama uye yakakosha pakushanda kwesero. B mavhitaminzi anochengetedza mazinga esimba, nepo folate inovandudza hutano hwemoyo.

zai

Zai rimwe chete rakabikwa rine 10 micrograms yebiotin.

zai Ipuroteni yakakwana ine yakakura amino acid profile. Protein inobatsira kukura kwemhasuru uye kugadzirwa kwesimba.

Mazai zvakare akapfuma mu zinc, iodine, selenium, mavhitaminzi A uye D, ayo anobatsira kune hutano hwehutano hwehutano uye iyo yose endocrine system.

Salmoni 

85 magiramu esaumoni ane 5 micrograms yebiotin. 

Salmoni, biotin Kunze kwezvo, yakapfuma mu omega 3 fatty acids. Aya omega 3 fatty acids (EPA neDHA) akakosha kune hutano hwese. Inoderedza kuzvimba kunokonzerwa nemamiriro ezuva nezuva, inodzivirira moyo, inovandudza hutano hwehuropi, uye inochengeta bvudzi neganda zvine hutano.

Mbambaira 

Hafu yekapu yembatatisi yakabikwa ine 2.4 micrograms yebiotin. 

Biotin Kunze kweiyo MbambairaIyo zvakare yakapfuma mu beta carotene, ine simba antioxidant inovandudza kutaridzika kweganda. Beta carotene uye mamwe macarotenoid anowanikwa mumatapi anotapira anozivikanwa kuve akakosha kune hutano hwemaziso uye kudzivirira zvirwere zvine hukama senge macular degeneration.

Almond 

Chikamu chechina chemuarumondi akagochwa ane 1.5 micrograms yebiotin. 

AlmondIyo inonyanya kupfuma mu magnesium uye vitamini E. Iyo zvakare yakapfuma mufiber, iyo inosimudzira satiety uye inobatsira kuderedza uremu.

Tuna 

85 magiramu etuna yemumagaba ine 0.6 micrograms yebiotin. 

Kufanana nesaumoni, tuna yakapfuma mu selenium uye omega 3 fatty acids, iyo inobatsira kuderedza high cholesterol uye triglycerides uye ine simba rakasimba remwoyo. 

sipinachi

Hafu yekapu yepinashi yakabikwa ine 0.5 micrograms yebiotin. 

sipinachi Yakapfuma muvhitamini, zvicherwa, fiber, iron uye chlorophyll. Ma antioxidants ari muspinachi anobatsira kukuchengetedza hutano, kunonoka kuchembera uye kudzivirira kubva kuchirwere. 

broccoli 

Hafu yekapu ye broccoli nyowani ine 0.4 micrograms yebiotin. 

broccoliInonzi chikafu chepamusoro nekuti chakazara nekudya. Yakapfuma muvhitamini K, iyo inotsigira hutano hwemapfupa uye ganda. Vitamin C uye ma antioxidants ari mu broccoli anobatsira kudzivirira marudzi akasiyana egomarara.

Cheddar chizi

28 gramu ye cheddar cheese ine 0.4 micrograms yebiotin.

Cheddar cheese zvakare yakapfuma muprotein uye ine zvese zvakakosha amino acids. Chizi chitubu chakanaka checalcium uye phosphorus - yaimbova yakakosha pakushanda kwemhasuru uye kukura kwemapfupa, iyo yekupedzisira ichiita basa mukushanda kweitsvo uye kugadzirwa kweDNA.

mukaka 

Girazi remukaka rine 0.3 micrograms yebiotin. 

Mukaka inzvimbo yakakura yecalcium, mapuroteni, uye zvicherwa zvinobatsira kuvaka mapfupa uye mazino ane hutano. Protein yainayo inobatsira kuvaka tsandanyama uye kugadzirisa matishu, uye potassium inodzivirira mwoyo nekuchengetedza hutano hwakanaka hweBP.

Plain Yogurt 

Rimwe girazi reyoga yega yega rine 0.2 micrograms yebiotin. 

Yogati Yakapfuma mu calcium. Iyo inewo huwandu hwakanaka hwevhitamini D, iyo kushomeka kwayo kwakajairika nhasi. Kushaikwa kweVitamin D kunogona kukonzera kurasikirwa kwebvudzi, kuneta, uye mamwe matambudziko anogona kuwedzera kana akasateererwa.

Yakakungurutswa oats

Imwe kapu yeoatmeal ine 0.2 micrograms yebiotin.

mbiya Yakakungurutswa oats Ndiyo imwe yesarudzo dzemangwanani dzine hutano. Oatmeal inongova zviyo, uye zviyo zvakakwana zvinoderedza njodzi yechirwere cheshuga, kufutisa uye kunyange kenza. Oatmeal inobatsirawo kuderedza cholesterol uye inodzivirira mwoyo.

mabhanana 

Hafu yegirazi yebhanana ine 0.2 micrograms yebiotin. 

mabhananaIyo inozivikanwa nemazinga ayo e potassium uye kugona kupa simba rinowedzera. Iyo ine zvakare fiber, iyo inovandudza kugaya hutano uye kugara.

Zvidiki zvidiki zvemabhakitiriya emudumbu biotin zvinogadzira. Aya ndiwo mabhakitiriya egout. 

Kushaikwa kweBiotin

Kunze kwezvimwe zviitiko zvakakosha biotin kushomeka chiitiko chisingawanzoitiki. Nekuti iwe unogona kuwana iyi vhitamini kubva kune zvakawanda zvekudya, uye mamwe mabhakitiriya emudumbu anoiburitsa.

Izvo zvinokurudzirwa kudya kwemazuva ose ndeye 5 mcg (micrograms) yevacheche uye 30 mcg yevakuru. Iyi mari inogona kukwira kusvika ku35 mcg muvakadzi vane pamuviri.

Pamwe vakadzi vane pamuviri zvishoma kushaikwa kwebiotin zvinogona kufumurwa. 

Uyezve, kudya mazai mbishi biotin kushomeka zvinogona kuita kuti zviitike. Asi izvi zvinoda muitiro wakareba kwazvo. Zai mbishi jena, biotin Iine puroteni inonzi avidin, iyo inodzivirira kutora kwayo uye kutora. Avidin haishande panguva yekubika.

Biotin kushomekaMamiriro ayo anoonekwa ndeaya anotevera:

-Kushandiswa kwenguva refu kwemishonga inorwisa mabhakitiriya

- Kushandiswa kwenguva refu kwema antidepressants

- Intestinal malabsorption matambudziko

- matambudziko akakomba ekugaya

- Chirwere cheCrohn uye chechiliac 

Biotin kushomekaZviratidzo zvinotevera zvinoonekwa.

– ganda rakaoma uye kushatirwa

- Kupera kwebvudzi uye kuputsika

- kuneta kusingaperi

- Marwadzo etsandanyama

- kukuvara kwetsinga

- kushanduka-shanduka

- kurira mumakumbo

- matambudziko ekuziva

Yakawanda sei iyo Daily Biotin Inodiwa?

Kukuvadza kweBiotin

Ivhitamini yaunogona kutora zvakachengeteka. yakawanda pazuva biotin Multiple sclerosis varwere vanotora 300 milligrams, uye kunyange iyi dose haikonzeri migumisiro yakaipa.

Sezvo iri vhitamini inonyungudika mumvura, yakawandisa inoburitswa muweti. Nekudaro, madosi akakwira mukuyedzwa kwethyroid biotinzvaunza migumisiro yakasiyana.

Naizvozvo, kana uine dambudziko rethyroid kana uri kutora chero mishonga ine chekuita nazvo, bvunza chiremba wako usati washandisa vhitamini iyi.