Biotin ke eng, e fumanoa ho lijo life? Khaello, Melemo, Likotsi

Biotinke vithamine ea B e qhibilihang metsing e thusang 'mele ea rona ho fetola lijo hore e be matla. Vithamine B7 kapa vithamine H E boetse e tsejoa e le

E bohlokoa haholo nakong ea bokhachane le lactation. Khōlo ea moriri le lipekere, khanya ea letlalo le bophelo bo botle le tsona li botsoa ho tsoa ho vithamine ena.

tlase "Na biotin e kotsi", "moo lijo li fumanoang teng", "melemo ea biotin ke efe", "ts'ebeliso ea capsule ea biotin ke efe" U tla fumana likarabo tsa lipotso tsa hau.

Biotin ke eng?

E etsa mesebetsi ea bohlokoa haholo 'meleng Vithamine B7 E boetse e tsejoa e le e 'ngoe ea livithamine tsa B. Coenzyme R kapa vithamine H E boetse e bitsoa.

Vithamine ena ha e bolokehe 'meleng' me e qhibiliha ka metsing. Ke vithamine e hlokahalang bakeng sa li-enzyme tse ngata tse tsejoang e le carboxylases ho etsa mosebetsi oa tsona.

Biotin e etsa'ng?

E na le karolo ea bohlokoa ho metabolism

BiotinKe vithamine ea bohlokoa bakeng sa tlhahiso ea matla le bakeng sa ts'ebetso e nepahetseng ea li-enzyme tse ling ka ho kenya tšebetsong. Li-enzyme tsena li kenya letsoho ho metabolism ea carbohydrate, mafura le protheine mme li bapala karolo ea bohlokoa ts'ebetsong ea metabolism.

hape biotin E bapala karolo ea mafolofolo lits'ebetsong tse latelang:

Gluconeogenesis

Motsoako ona oa metabolic o hlahisa tsoekere ho tsoa mehloling e meng ntle le lik'habohaedreite, joalo ka li-amino acid. Biotin Ho ba le li-enzyme ho thusa ho qala ts'ebetso ena.

Motsoako oa asiti ea mafura

E fana ka ts'ebetso ea tlhahiso ea mafura a mafura.

Tlhahlobo ea li-amino acid

Li-enzyme tse nang le biotinE ameha metabolism ea li-amino acid tse ngata tsa bohlokoa, ho akarelletsa leucine.

Melemo ea vithamine B7

E thibela lipekere ho robeha habonolo

Lipekere tse brittle le tse fokolang li phunyeha habonolo le ho senyeha. Ena ke boemo bo tloaelehileng boo ho hakanngoang hore bo ama hoo e ka bang 20% ​​ea baahi ba lefatše.

Biotine thusa ho rarolla bothata ba lipekere tse robehileng. Phuputsong e 'ngoe, batho ba 8 ba nang le lipekere tse brittle ba ile ba fuoa 6 mg ka letsatsi bakeng sa likhoeli tse 15 ho isa ho tse 2.5. biotin fuoa. Ho barupeluoa bana ba 8, botenya ba lipekere bo eketsehile ka 25% mme ho bile le ho fokotseha ha likarolo tse thata holim'a lipekere.

Phuputsong e 'ngoe, sehlopha sa batho ba 35 se ile sa fuoa 1,5 mg ka letsatsi bakeng sa likhoeli tse 7 ho isa ho tse 2.5. biotin mme manala a brittle a ntlafetse ka 67%.

Melemo ea Biotin bakeng sa moriri

BiotinE thusa moriri ho hola ka tsela e phetseng hantle ka ho o matlafatsa. Ho na le lithuto tse ngata tse tšehetsang tahlehelo ea moriri ka lebaka la khaello ea vithamine ena.

ha e le hantle khaello ea biotinHaeba u na le ho tšolloa ho bakoang ke makhopho, ho nka li-supplement tsa vithamine ena ho ka sebetsa. Leha ho le joalo khaello ea biotin Ha ho na bopaki bo hlakileng ba hore e matlafatsa moriri ho batho ba se nang eona.

Ke e 'ngoe ea livithamine tsa bohlokoa ka ho fetisisa nakong ea bokhachane le lactation.

Ke vithamine ea bohlokoa haholo, haholo nakong ea bokhachane le lactation. e bobebe ho 50% ea bakhachane khaello ea biotin Leha ho le joalo, khaello nakong ea bokhachane e ka 'na ea ama bophelo ba basali hanyenyane, empa e se matla ka ho lekaneng ho baka matšoao a fapaneng kapa ho sokela mesebetsi ea bona ea bohlokoa.

Ho nahanoa hore bofokoli bo hlahang nakong ea bokhachane bo bakoa ke mosebetsi o potlakileng oa 'mele. Lithuto tsa liphoofolo li bontšitse hore ho matla khaello ea biotinho bontšitsoe ho baka mathata a tsoalo.

Bakhachane ba lokela ho ba hlokolosi tabeng ena, empa tlatsetso ea biotin Ba lokela ho buisana le ngaka ea bona pele ba e nka.

E fokotsa maemo a tsoekere ea mali ho batho ba nang le lefu la tsoekere

Mofuta oa 2 oa lefu la tsoekere ke lefu la metabolism. E tsoela pele ka maemo a phahameng a tsoekere ea mali le ho se sebetse hantle ha insulin.

Ka lefu la tsoekere la mofuta oa 2, biotin ’me litekanyetso tsa tsoekere maling li ile tsa hlahlojoa ’me ha fihleloa liqeto tse ling. Ha ho bapisoa le batho ba phetseng hantle, batho ba nang le lefu la tsoekere biotin maemo a ne a le tlase.

merafo ea chromium filoe ka lisebelisoa tsa biotin E thusitse ho theola tsoekere ea mali ho batho ba nang le lefu la tsoekere la mofuta oa 2.

Melemo ea biotin bakeng sa letlalo

Karolo ea vithamine ena bophelong bo botle ba letlalo ha e utloisisoe ka botlalo, empa khaello ea eona e baka makhopho a khubelu, a letlalo la letlalo.

Ka lebaka la lithuto tse ling, khaello ea biotinHo nahanoa hore e baka lefu la letlalo le bitsoang seborrheic dermatitis. Biotin Ha ho na bopaki ba hore e ntlafatsa bophelo bo botle ba letlalo, empa khaello ea eona e baka mathata a mang a letlalo.

E ama multiple sclerosis

Multiple sclerosis ke lefu la autoimmune. Lefu lena, methapo, boko, likhoele tsa mokokotlo le lera le sireletsang la mahlo li senyeha.

sheath e sireletsang e bitsoang myelin biotin e phetha karolo ea bohlokoa tlhahisong ea eona. Tekanyetso e phahameng thutong ea lifofane ho batho ba 23 ba nang le MS e tsoelang pele biotin Ntlafatso ea bongaka e ile ea bonoa ho 90% ea bakuli ba fanoeng.

E sireletsa pelo

Biotine ka fokotsa botenya ba methapo ea mali, ’me sena se ka theola khatello ea mali ho batho ba nang le khatello e phahameng ea mali. Vithamine B7 E boetse e phetha karolo ea ho thibela lefu la pelo ka ho loantša ho ruruha, atherosclerosis le stroke.

Biotin e thusa ho theola boima ba 'mele

Botenya (le ho ba boima bo feteletseng) bo 'nile ba amahanngoa le maemo a phahameng a triglyceride. Lithuto, biotin e bontšitse hore ho e kopanya le chromium ho ka fokotsa maemo a triglyceride, a ka thusang ho theola boima ba 'mele.

Lithuto tse ling biotin Ho bontšitsoe hore tekanyo ea ho phomola ea metabolism e eketseha le ho chesa mafura ho etsahala ka potlako ka mor'a ho e ja. Biotin E ka u thusa ho theola boima ba 'mele ka ho potlakisa metabolism ea hau.

E lokisa mesifa le mesifa

Biotine thusa 'mele ho sila li-amino acid le protheine Livithamini tsa B tse rarahanengke e 'ngoe ea tsona. Sena ke hobane ho lokisoa ha mesifa ho hloka motsoako oa protheine le ho sebetsa ha li-amino acid.

Biotin E boetse e bapala karolo ea metabolism ea glucose. E fana ka lisele tse ntseng li hōla le lisele tse nang le matla a hlokahalang ho etsa protheine synthesis. E bile e folisa mesifa, e sebetsa ho tsosolosa matla a mesifa le lisele ha li senyehile.

Biotin E boetse e sebetsa ho fokotsa ho ruruha ho bakang bohloko ba mesifa kapa manonyeletso.

E eketsa ho itšireletsa mafung

BiotinHoa hlokahala bakeng sa tlhahiso ea lisele tse tšoeu tsa mali, tse hlokahalang bakeng sa tsamaiso ea 'mele ea ho itšireletsa mafung e matla. Tlase maemo a biotinE amahanngoa le ho fokotseha ha li-antibody synthesis le lisele tse fokolang tsa spleen le lisele tsa T - tseo kaofela li senyang tsamaiso ea 'mele ea ho itšireletsa mafung.

e loantša ho ruruha

Lithuto khaello ea biotin e bontšitse hore e ka eketsa tlhahiso ea li-cytokine tsa proinflammatory mme sena se ka mpefatsa maemo a ho ruruha.

Biotin ke Eng?

Lijo tse nang le biotinMefuta e fapaneng e phahame haholo. Ke kahoo khaello ea 'nete e leng teng ka seoelo. Lijo tse nang le biotin e ngata Ho ka tsela e latelang:

Sebete

Ligrama tse 85 tsa sebete sa nama ea khomo li na le li-microgram tse 30.8 tsa biotin.

Sebete sa nama ea khomo se boetse se na le protheine e ngata. Limatlafatsi tse ling tsa bohlokoa li kenyelletsa livithamini tsa B le folate. Protheine e haha ​​mesifa 'me e bohlokoa bakeng sa ts'ebetso ea lisele. Li-vithamine tsa B li boloka maemo a matla, ha folate e ntlafatsa bophelo bo botle ba pelo.

lehe

Lehe le le leng le phehiloeng kaofela le na le li-microgram tse 10 tsa biotin.

lehe Ke protheine e felletseng e nang le profaele e pharaletseng ea amino acid. Protheine e thusa ho hola ha mesifa le tlhahiso ea matla.

Mahe a boetse a na le zinki tse ngata, iodine, selenium, divithamini A le D, tse molemo bakeng sa ts'ebetso ea qoqotho e phetseng hantle le tsamaiso eohle ea endocrine.

Salemone 

Ligrama tse 85 tsa salmon li na le li-microgram tse 5 tsa biotin. 

Salemone, biotin Ho feta moo, e na le omega 3 fatty acids e ngata. Li-omega 3 fatty acids tsena (EPA le DHA) li bohlokoa bakeng sa bophelo bo botle ka kakaretso. E fokotsa ho ruruha ho bakoang ke maemo a letsatsi le letsatsi, e sireletsa pelo, e ntlafatsa bophelo bo botle ba boko, 'me e boloka moriri le letlalo li phetse hantle.

Litapole 

Halofo ea kopi ea litapole tse phehiloeng e na le 2.4 micrograms ea biotin. 

Biotin Ntle le litapoleE boetse e ruile beta carotene, antioxidant e matla e ntlafatsang ponahalo ea letlalo. Beta carotene le li-carotenoids tse ling tse fumanoang litapole tse monate li tsejoa e le tsa bohlokoa bakeng sa bophelo bo botle ba mahlo le ho thibela mafu a amanang le ho senyeha ha macular.

Almond 

Kotara ea kotara ea lialmonde tse halikiloeng e na le 1.5 micrograms ea biotin. 

AlmondE ruile haholo ka magnesium le vithamine E. E boetse e na le fiber e ngata, e khothalletsang ho khora le ho thusa ho theola boima ba 'mele.

Tuna 

Ligrama tse 85 tsa tuna ea makotikoting e na le 0.6 micrograms ea biotin. 

Joaloka salmon, tuna e na le selenium e ngata le omega 3 fatty acids, tse thusang ho fokotsa k'holeseterole e phahameng le triglycerides le ho ba le phello e matla ea pelo. 

Spinach

Halofo ea kopi ea spinach e phehiloeng e na le 0.5 micrograms ea biotin. 

Spinach E na le livithamini tse ngata, liminerale, fiber, tšepe le chlorophyll. Li-antioxidants tse ka har'a spinach li thusa ho boloka bophelo bo botle, li liehisa ts'ebetso ea botsofali le ho sireletsa khahlanong le mafu. 

broccoli 

Halofo ea kopi ea broccoli e ncha e na le 0.4 micrograms ea biotin. 

broccoliE bitsoa lijo tse monate haholo hobane li na le limatlafatsi tse ngata. E na le vithamine K e ngata, e tšehetsang bophelo bo botle ba masapo le letlalo. Vithamine C le li-antioxidants tse fumanehang ka har'a broccoli li thusa ho thibela mefuta e fapaneng ea mofetše.

Cheese ea Cheddar

Ligrama tse 28 tsa chisi ea cheddar e na le 0.4 micrograms ea biotin.

Cheddar cheese e boetse e na le protheine e ngata 'me e na le li-amino acid tsohle tsa bohlokoa. Cheese ke mohloli o motle oa k'halsiamo le phosphorus - e neng e le ea bohlokoa bakeng sa ts'ebetso ea mesifa le nts'etsopele ea masapo, ea morao e phetha karolo ea ho sebetsa ha liphio le tlhahiso ea DNA.

lebese 

Khalase ea lebese e na le 0.3 micrograms ea biotin. 

Lebese ke mohloli o moholo oa k’halsiamo, protheine le liminerale tse thusang ho haha ​​masapo le meno a phetseng hantle. Protheine e e nang le yone e thusa go aga mesifa le go baakanya dithishu, mme potassium e sireletsa pelo ka go boloka selekanyo se se itekanetseng sa kgatelelo ya madi.

Yogurt e bonolo 

Khalase e le 'ngoe ea yogurt e hlakileng e na le 0.2 micrograms ea biotin. 

Yoghurt E na le calcium e ngata. E boetse e na le palo e ntle ea vithamine D, eo khaello ea eona ka bomalimabe e atileng kajeno. Ho haella ha vithamine D ho ka lebisa ho lahleheloa ke moriri, mokhathala, le mathata a mang a ka mpefalang haeba a hlokomolohuoa.

Li-oats tse tšetsoeng

Komiki e le 'ngoe ea oatmeal e na le 0.2 micrograms ea biotin.

sekotlolo Oolated Ke e 'ngoe ea likhetho tsa lijo tsa hoseng tse phetseng hantle. Oatmeal ha e le hantle ke lijo-thollo, 'me lijo-thollo li fokotsa kotsi ea lefu la tsoekere, botenya esita le mofetše. Oatmeal e boetse e thusa ho theola k'holeseterole le ho sireletsa pelo.

libanana 

Halofo ea khalase ea banana e na le 0.2 micrograms ea biotin. 

libananaE tsebahala ka maemo a eona a potassium le bokhoni ba ho fana ka matlafatso ea matla. E boetse e na le fiber, e ntlafatsang bophelo bo botle ba tšilo ea lijo le tloaelo.

Likokoana-hloko tse nyane tsa mala biotin hlahisa. Tsena ke libaktheria tsa gout. 

Khaello ea Biotin

Ntle le linyeoe tse ling tse khethehileng khaello ea biotin ke boemo bo sa tloaelehang. Hobane u ka fumana vithamine ena lijong tse ngata, 'me libaktheria tse ling tsa mala le tsona lia e hlahisa.

Ho khothalletsoa ho noa letsatsi le leng le le leng ke 5 mcg (micrograms) bakeng sa masea le 30 mcg bakeng sa batho ba baholo. Chelete ena e ka nyolohela ho 35 mcg ho bakhachane.

Mohlomong bakhachane ha bobebe ho haella ha biotin e ka pepesoa. 

Hape, ho ja mahe a tala khaello ea biotin e ka etsa hore e etsahale. Empa sena se hloka ts'ebetso e telele haholo. Lehe le lesoeu, biotin E na le protheine e bitsoang avidin, e thibelang ho monya le ho monya ha eona. Avidin ha e sebetse nakong ea ho pheha.

Khaello ea BiotinMaemo ao e bonoang ho ona ke a latelang:

- Tšebeliso ea nako e telele ea lithibela-mafu

- Tšebeliso ea nako e telele ea li-antidepressants

- Mathata a malabsorption ea mala

- mathata a tebileng a tshilong ya dijo

- Crohn's le lefu la celiac 

Khaello ea BiotinMatšoao a latelang a hlokomeloa.

– Letlalo le omileng le le hlenneng

- Ho lahleheloa ke moriri le ho robeha

- mokhathala o sa foleng

- Mahlaba a mesifa

- tšenyo ea methapo

- maikutlo a fetohang

- ho hlatsa ka maoto

- mathata a kelello

Tlhokahalo ea Biotin ea Letsatsi le Letsatsi e Bokae?

Likotsi tsa Biotin

Ke vithamine eo u ka e noang ka mokhoa o sireletsehileng. boholo ka letsatsi biotin Multiple sclerosis bakuli ba nka 300 milligrams, esita le tekanyo ena ha e bake litla-morao tse mpe.

Kaha ke vithamine e qhibilihang ka metsing, ho feteletseng ho ntšoa ka har'a moroto. Leha ho le joalo, litekanyetso tse phahameng litekong tsa thyroid biotine lebisitse liphellong tse sa tšoaneng.

Ka hona, haeba u na le bothata ba qoqotho kapa u noa meriana leha e le efe e amanang le eona, buisana le ngaka pele u sebelisa vithamine ena.