Yintoni i-Biotin, Kukuphi ukutya okufumaneka kuyo? Ukunqongophala, iiNgenelo, iiNgozi

Biotinyivithamin B enyibilikayo emanzini enceda imizimba yethu iguqule ukutya kube ngamandla. Vitamin B7 okanye ivithamin H Kwaziwa njenge.

Kubaluleke kakhulu ngakumbi ngexesha lokukhulelwa kunye ne-lactation. Ukukhula kweenwele kunye nezikhonkwane, ukukhanya kwesikhumba kunye nempilo nazo zibuzwa kule vitamin.

ngezantsi "Ngaba i-biotin iyingozi", "apho kufumaneka khona ukutya kwe-biotin", "zeziphi iinzuzo ze-biotin", "yintoni ukusetyenziswa kwe-capsule ye-biotin" Uya kufumana iimpendulo kwimibuzo yakho.

Yintoni i-Biotin?

Yenza imisebenzi ebaluleke kakhulu emzimbeni Vitamin B7 Ikwaziwa njengenye yeevithamini B. ICoenzyme R okanye ivithamin H Kwakhona kuthiwa.

Le vithamini ayigcinwanga emzimbeni kwaye inyibilika emanzini. Yivithamini eyimfuneko kwii-enzyme ezininzi ezaziwa ngokuba yi-carboxylases ukwenza imisebenzi yazo.

Yintoni eyenza i-Biotin?

Inendima ebalulekileyo kwimetabolism

BiotinYivithamini ebalulekileyo kwimveliso yamandla kunye nokusebenza ngokufanelekileyo kwezinye ii-enzymes ngokuvula. Ezi enzymes zithatha inxaxheba kwi-carbohydrate, amafutha kunye neprotheni ye-metabolism kwaye idlala indima ebalulekileyo kwinkqubo ye-metabolic.

nayo i-biotin Idlala indima ebonakalayo kwezi nkqubo zilandelayo:

IGluconeogenesis

Le metabolic synthesis ivelisa iswekile kwimithombo engeyiyo icarbohydrates, efana neeamino acids. Biotin Iqulethe i-enzymes inceda ukuqalisa le nkqubo.

Amafutha acid synthesis

Ibonelela ngokusebenza kwemveliso ye-asidi enamafutha.

Uhlalutyo lwe-amino acids

Ii-enzymes ezine-biotinIbandakanyeka kwimetabolism yee-amino acids ezininzi ezibalulekileyo, kuquka i-leucine.

IiNzuzo zeVitamin B7

Ikhusela izikhonkwane ekuqhekekeni ngokulula

Izikhonkwane ezi-brittle kunye nezibuthathaka ngokulula kunye nokuqhekeka. Le yimeko eqhelekileyo ekuqikelelwa ukuba ichaphazela malunga nama-20% abemi behlabathi.

Biotininceda ukuxazulula ingxaki yezikhonkwane eziphukileyo. Kwisifundo esinye, abantu abayi-8 abanezikhonkwane ezinqabileyo banikwa i-6 mg ngosuku kwi-15 kwiinyanga ze-2.5. biotin inikwe. Kula bathathi-nxaxheba be-8, ubukhulu bezikhonkwane banda ngama-25% kwaye kukho ukuhla kwiindawo ezinqabileyo kwizikhonkwane.

Kwesinye isifundo, iqela labantu be-35 lanikwa i-1,5 mg ngosuku kwi-7 kwiinyanga ze-2.5. i-biotin kunye nezikhonkwane ezinqabileyo ziphuculwe ngama-67%.

Iinzuzo zeBiotin kwizinwele

BiotinInceda iinwele ukuba zikhule ngendlela enempilo ngokuzomeleza. Kukho izifundo ezininzi ezixhasa ukulahleka kweenwele kwintsilelo yale vithamini.

ukuba ngenene ukunqongophala kwe-biotinUkuba ufumana ukuchithwa okubangelwa yi-acne, ukuthatha izongezo zale vithamini kunokusebenza. Nangona kunjalo ukunqongophala kwe-biotin Akukho bungqina bucacileyo bokuba yomeleza iinwele kubantu abangenayo.

Ngenye yeevithamini ezibalulekileyo ngexesha lokukhulelwa kunye ne-lactation.

Yivithamini ebaluleke kakhulu, ngakumbi ngexesha lokukhulelwa kunye ne-lactation. buthathaka kwi-50% yabasetyhini abakhulelweyo ukunqongophala kwe-biotin Nangona kunjalo, ukunqongophala ngexesha lokukhulelwa kunokuchaphazela impilo yabasetyhini, kodwa kungabi nzima ngokwaneleyo ukuba kubangele iimpawu ezahlukeneyo okanye ukusongela imisebenzi yabo ebalulekileyo.

Kucingelwa ukuba ukusilela okwenzeka ngexesha lokukhulelwa kubangelwa ngumsebenzi okhawulezayo womzimba. Izifundo zezilwanyana zibonise ukuba kunzima ukunqongophala kwe-biotinibonakaliswe ukuba ibangela iziphene ekuzalweni.

Abasetyhini abakhulelweyo kufuneka balumke kulo mba, kodwa i-biotin supplement Kufuneka badibane nogqirha wabo phambi kokuba bawuthathe.

Yehlisa amanqanaba eswekile yegazi kubantu abanesifo seswekile

Uhlobo lwe-2 yeswekile sisifo se-metabolic. Iqhubela phambili ngamanqanaba aphezulu eswekile yegazi kunye nokungasebenzi kakuhle kwe-insulin.

Kuhlobo lwesi-2 seswekile, biotin kunye namanqanaba eswekile yegazi ahlolwe kwaye ezinye izigqibo zafikelelwa. Xa kuthelekiswa nabantu abasempilweni, abantu abanesifo seswekile biotin amanqanaba ebesezantsi.

iminerali yechromium inikwe kunye izongezo ze-biotin Kuye kwanceda ukunciphisa amanqanaba eswekile yegazi kubantu abanesifo seswekile se-2.

Izibonelelo zeBiotin kulusu

Indima yale vithamini kwimpilo yolusu ayiqondwa ngokupheleleyo, kodwa ukusilela kwayo kubangela ubomvu, i-scaly skin rashes.

Ngenxa yezifundo ezithile, ukunqongophala kwe-biotinKucingelwa ukuba kubangele ukuphazamiseka kwesikhumba okubizwa ngokuba yi-seborrheic dermatitis. I-Biotin Akukho bungqina bokuba iphucula impilo yolusu, kodwa ukunqongophala kwayo kubangela ukuphazamiseka kwesikhumba.

Ichaphazela i-multiple sclerosis

I-Multiple sclerosis sisifo esizimelayo. Kwesi sifo, i-nerve, ubuchopho, i-spinal cord fibers kunye nomgangatho okhuselayo wamehlo wonakaliswa.

isheath ekhuselayo ebizwa ngokuba yi-myelin biotin idlala indima ebalulekileyo kwimveliso yayo. Idosi ephezulu kuphononongo olulingwayo kubantu abangama-23 abane-MS eqhubekayo biotin Uphuculo lwezonyango lubonwe kwi-90% yezigulane ezinikezelweyo.

Ikhusela intliziyo

Biotinkunokunciphisa ukutyeba kwemithambo, kwaye oku kunokwehlisa uxinzelelo lwegazi kubantu abane-hypertension. Vitamin B7 Ikwadlala indima ekuthinteleni isifo sentliziyo ngokulwa nokudumba, i-atherosclerosis, kunye ne-stroke.

I-Biotin inceda ukunciphisa umzimba

Ukutyeba kakhulu (kunye nokutyeba) kuye kwadityaniswa namanqanaba aphezulu e-triglyceride. Izifundo, i-biotin ibonise ukuba ukudibanisa nechromium kunokunciphisa amanqanaba e-triglyceride, enokunceda ukunciphisa umzimba.

Ezinye izifundo biotin Kuye kwaboniswa ukuba izinga lokuphumla lokunciphisa umzimba liyenyuka kwaye ukutshiswa kwamafutha kwenzeka ngokukhawuleza emva kokuyidla. Biotin Inokukunceda ukuba ulahlekelwe isisindo ngokukhawulezisa imetabolism yakho.

Ukulungisa izicubu kunye nezihlunu

Biotininceda umzimba ukuba udibanise i-amino acids kunye neprotheni B iivithamini eziyinkimbinkimbiyenye yazo. Oku kungenxa yokuba ukulungiswa kwemisipha kufuna iprotheni synthesis kunye nokulungiswa kwee-amino acids.

I-Biotin Ikwadlala indima kwi-glucose metabolism. Inika iiseli ezikhulayo kunye nezicubu kunye namandla afunekayo ukwenza iprotheni synthesis. Ide iphilise imisipha, isebenze ukubuyisela amandla emisipha kunye nezicubu xa zonakalisiwe.

Biotin Ikwasebenza kakuhle ekunciphiseni ukudumba okubangela imisipha okanye iintlungu ezidibeneyo.

Yandisa i-immunity

BiotinKuyimfuneko ukuveliswa kweeseli ezimhlophe zegazi, eziyimfuneko kwi-immune system robust. Phantsi amanqanaba e-biotinInxulunyaniswa nokuncipha kwe-antibody synthesis kunye nezixa eziphantsi zeeseli ze-spleen kunye neeseli ze-T - zonke ezo ziphazamisa amajoni omzimba.

ulwa nokudumba

Uphando ukunqongophala kwe-biotin yabonisa ukuba inokunyusa ukuveliswa kwe-cytokines e-proinflammatory kwaye oku kunokunyusa iimeko ezivuthayo.

Iyintoni iBiotin?

Ukutya okuqukethe i-biotinUkwahlukana kuphezulu kakhulu. Yiyo loo nto intswelo yokwenyani inqabile. Ukutya okutyebileyo kwi-biotin Oko ngolu hlobo lulandelayo:

Isibindi

I-85 grams yesibindi senkomo iqulethe i-30.8 micrograms ye-biotin.

Isibindi senyama yenkomo sikwanazo nezixa eziphezulu zeprotheyini. Ezinye izondlo ezibalulekileyo ziquka iivithamini B kunye nefolate. Iprotheyini yakha ubunzima bemisipha kwaye ibalulekile ekusebenzeni kweeseli. Iivithamini ze-B zigcina amanqanaba amandla, ngelixa i-folate iphucula impilo yentliziyo.

iqanda

Iqanda elinye eliphekiweyo liqulethe i-microgram ezili-10 ze-biotin.

iqanda Yiprotheni epheleleyo eneprofayili ebanzi ye-amino acid. Iprotheyini inceda ukukhula kwezihlunu kunye nokuveliswa kwamandla.

Amaqanda aphinde atyebe kwi-zinc, iodine, i-selenium, iivithamini A kunye no-D, ezinenzuzo ekusebenzeni okunempilo kwe-thyroid kunye nenkqubo yonke ye-endocrine.

Islamoni 

I-85 grams ye-salmon iqulethe i-5 micrograms ye-biotin. 

Islamoni, biotin Ngaphandle koko, ityebile kwi-omega 3 fatty acids. Ezi omega 3 fatty acids (EPA kunye ne-DHA) zibalulekile kwimpilo yonke. Inciphisa ukuvuvukala okubangelwa yimeko yemihla ngemihla, ikhusela intliziyo, iphucula impilo yengqondo, kwaye igcina iinwele kunye nolusu lusempilweni.

Izambane eliswiti 

Isiqingatha sekomityi yebhatata ephekiweyo iqulethe i-2.4 micrograms ye-biotin. 

I-Biotin Ngaphandle kwe izambane eliswitiIkwatyebe kwi-beta carotene, i-antioxidant enamandla ephucula inkangeleko yolusu. I-Beta carotene kunye nezinye ii-carotenoids ezifumaneka kwiibhatata ziyaziwa zibalulekile kwimpilo yamehlo kwaye zikhusela izifo ezinxulumene nokubola kwe-macular.

Iamangile 

Ikota yekomityi yee-almond ezigcadiweyo iqulethe i-1.5 micrograms ye-biotin. 

IamangileIsityebi ngakumbi kwi-magnesium kunye ne-vitamin E. Ikwatyebile kwifiber, ekhuthaza ukuhlutha kunye nokunceda ukunciphisa umzimba.

Ituna 

I-85 grams ye-tuna enkonkxiweyo iqulethe i-0.6 micrograms ye-biotin. 

Njenge-salmon, ityhuna isisityebi kwi-selenium kunye ne-omega 3 fatty acids, enceda ukunciphisa i-cholesterol ephezulu kunye ne-triglycerides kwaye ibe nefuthe elinamandla le-cardioprotective. 

isipinatshi

Isiqingatha sekomityi yesipinatshi esibilisiwe sine-0.5 micrograms ye-biotin. 

isipinatshi Ityebile kwiivithamini, iiminerali, i-fiber, i-iron kunye ne-chlorophyll. I-antioxidants kwisipinatshi inceda ukugcina usempilweni, icothise inkqubo yokuguga kunye nokukhusela kwizifo. 

broccoli 

Isiqingatha sekomityi ye-broccoli entsha iqulethe i-0.4 micrograms ye-biotin. 

broccoliIbizwa ngokuba yi-superfood ngenxa yokuba igcwele izondlo. Ityebile kwivithamin K, exhasa impilo yamathambo kunye nolusu. I-vitamin C kunye ne-antioxidants equlethwe kwi-broccoli inceda ukukhusela iintlobo ezahlukeneyo zomhlaza.

Itshizi yeCheddar

I-28 grams ye-cheddar cheese iqulethe i-0.4 micrograms ye-biotin.

Itshizi yeCheddar ityebile kwiprotheyini kwaye iqulethe zonke ii-amino acids ezibalulekileyo. I-Cheese ngumthombo olungileyo we-calcium kunye ne-phosphorus - eyona nto yayibalulekile ekusebenzeni kwezihlunu kunye nokuphuhliswa kwamathambo, le yokugqibela idlala indima ekusebenzeni kwezintso kunye nokuveliswa kwe-DNA.

ubisi 

Iglasi yobisi iqulethe i-0.3 micrograms ye-biotin. 

Ubisi ngumthombo omkhulu wekhalsiyam, iprotheyini, kunye neeminerali ezinceda ukwakha amathambo namazinyo asempilweni. Iprotheyini equletheyo inceda ukwakha izihlunu kunye nokulungisa izihlunu, kwaye i-potassium ikhusela intliziyo ngokugcina amanqanaba oxinzelelo lwegazi enempilo.

Iyogathi engenanto 

Iglasi enye ye-yogurt ecacileyo iqulethe i-0.2 micrograms ye-biotin. 

iyogathi Ityebile kwi-calcium. Kananjalo inomthamo olungileyo wevithamin D, ukusilela kwayo ngelishwa kuxhaphakile namhlanje. Ukunqongophala kwe-Vitamin D kunokukhokelela ekulahlekeni kweenwele, ukukhathala, kunye nezinye iingxaki ezinokugqithiswa xa zingahoywa.

I-oats edibeneyo

Enye indebe ye-oatmeal iqulethe i-0.2 micrograms ye-biotin.

isitya Ioyile ezijikeleziweyo Yenye yezona ndlela zisempilweni zesidlo sakusasa. I-oatmeal ngokusisiseko yinkozo epheleleyo, kwaye iinkozo ezipheleleyo zinciphisa umngcipheko wesifo seswekile, ukutyeba kakhulu kunye nomhlaza. I-oatmeal ikwanceda ukunciphisa amanqanaba e-cholesterol kwaye ikhusela intliziyo.

bananas 

Isiqingatha seglasi yebhanana iqulethe i-0.2 micrograms ye-biotin. 

bananasIyaziwa ngamanqanaba ayo e-potassium kunye nokukwazi ukunika ukomeleza amandla. Kwakhona iqulethe i-fiber, ephucula impilo yokugaya kunye nokuqhelekileyo.

Izixa ezincinci zeebhaktheriya zamathumbu biotin ivelisa. Ezi ziintsholongwane zamathumbu. 

Ukunqongophala kweBiotin

Ngaphandle kweemeko ezithile ezikhethekileyo ukunqongophala kwe-biotin yimeko enqabileyo. Kuba unokufumana le vithamini kukutya okuninzi, kwaye ezinye iibhaktheriya zamathumbu nazo ziyayivelisa.

Ukutya okucetyiswayo kwansuku zonke yi-5 mcg (micrograms) kwiintsana kunye ne-30 mcg kubantu abadala. Le mali inokunyuka ukuya kwi-35 mcg kubasetyhini abakhulelweyo.

Mhlawumbi abafazi abakhulelweyo kancinci ukunqongophala kwe-biotin inokuvezwa. 

Kwakhona, ukutya amaqanda akrwada ukunqongophala kwe-biotin inokubangela ukuba yenzeke. Kodwa oku kufuna inkqubo ende kakhulu. Iqanda elikrwada elimhlophe, biotin Iqulethe iprotheni ebizwa ngokuba yi-avidin, ekhusela ukufunxa kwayo kunye nokufunxa. I-Avidin ayisebenzi ngexesha lokupheka.

Ukunqongophala kweBiotinIimeko ebonwa kuzo zezi zilandelayo:

- Ukusetyenziswa kwexesha elide le-antibiotics

- Ukusetyenziswa kwexesha elide le-antidepressants

- Iingxaki ze-malabsorption zamathumbu

- iingxaki ezinzulu zokwetyisa

- Crohn kunye nesifo se-celiac 

Ukunqongophala kweBiotinEzi mpawu zilandelayo ziyabonwa.

– Ulusu olomileyo nolucaphukileyo

- Ukulahleka kweenwele kunye nokuphuka

- ukudinwa okungapheliyo

- Iintlungu zemisipha

- ukonakala kwemithambo-luvo

- ukuhamba kweemvakalelo

- ukubetha kwemilenze

- ukuphazamiseka kwengqondo

Yimalini imfuneko yeBiotin yosuku?

Iingozi zeBiotin

Yivithamini onokuthi uyithathe ngokukhuselekileyo. ubuninzi ngosuku biotin Izigulane ze-Multiple sclerosis ezithatha i-300 milligrams, kwaye le dose ayibangeli iziphumo ezibi.

Ekubeni i-vitamin e-soluble yamanzi, ukugqithisa kukhutshwa kumchamo. Nangona kunjalo, iidosi eziphezulu kwiimvavanyo ze-thyroid biotinkukhokelele kwiziphumo ezahlukeneyo.

Ngoko ke, ukuba unengxaki yedlala lengqula okanye uthatha naliphi na iyeza elinxulumene nalo, dibana nogqirha wakho ngaphambi kokuba usebenzise le vithamin.