Iyini i-Biotin, Yikuphi Ukudla Etholakala Kuyo? Ukuntula, Izinzuzo, Izingozi

I-Biotiniyivithamini B encibilika emanzini esiza imizimba yethu ukuguqula ukudla kube amandla. I-Vitamin B7 noma uvithamini H Obeye aziwe njengo

Kubaluleke kakhulu ikakhulukazi ngesikhathi sokukhulelwa kanye ne-lactation. Ukukhula kwezinwele nezinzipho, ukukhanya kwesikhumba kanye nempilo nakho kubuzwa kule vithamini.

ngezansi "Ingabe i-biotin iyingozi", "lapho kutholakala khona ukudla kwe-biotin", "ziyini izinzuzo ze-biotin", "yini ukusetshenziswa kwe-biotin capsule" Uzothola izimpendulo zemibuzo yakho.

Iyini i-Biotin?

Yenza imisebenzi ebaluleke kakhulu emzimbeni I-Vitamin B7 Kwaziwa nangokuthi elinye lamavithamini B. I-Coenzyme R noma uvithamini H Futhi ebizwa.

Le vithamini ayigcinwa emzimbeni futhi incibilika emanzini. Kuyivithamini edingekayo kuma-enzyme amaningi aziwa ngokuthi ama-carboxylases ukwenza imisebenzi yawo.

Yini eyenza i-Biotin?

Inendima ebalulekile kumetabolism

I-BiotinKuyivithamini ebalulekile ekukhiqizeni amandla kanye nokusebenza kahle kwamanye ama-enzyme ngokwenza kusebenze. Lawa ma-enzyme abamba iqhaza ku-carbohydrate, fat and protein metabolism futhi adlala indima ebalulekile enqubweni ye-metabolic.

futhi i-biotin Idlala indima ebonakalayo kulezi zinqubo ezilandelayo:

I-Gluconeogenesis

Lokhu kuhlanganiswa kwe-metabolic kukhiqiza ushukela emithonjeni ngaphandle kwama-carbohydrate, njengama-amino acid. I-Biotin Aqukethe ama-enzyme asiza ukuqalisa le nqubo.

I-fatty acid synthesis

Inikeza ukusebenza kokukhiqizwa kwe-fatty acid.

Ukuhlaziywa kwama-amino acid

Ama-enzyme aqukethe i-biotinIhilelekile ekusetshenzisweni kwama-amino acid amaningi abalulekile, kuhlanganise ne-leucine.

Izinzuzo ze-Vitamin B7

Ivimbela izinzipho ekuqhekekeni kalula

Izinzipho eziqinile nezibuthakathaka ziqhekeka kalula futhi ziwohloke. Lesi yisimo esijwayelekile okulinganiselwa ukuthi sithinta cishe amaphesenti angama-20 abantu bomhlaba.

I-Biotinkusiza ukuxazulula inkinga yezipikili eziphukile. Kolunye ucwaningo, abantu abayisi-8 abanezinzipho eziphukayo banikezwa u-6 mg ngosuku izinyanga eziyisi-15 kuye kweziyi-2.5. biotin inikezwe. Kulaba ababambiqhaza abangu-8, ukushuba kwezinzipho kwanda ngo-25% futhi kwaba nokuncipha kwezingxenye ezimangelengele ezipikili.

Kwesinye isifundo, iqembu labantu abangu-35 lanikezwa i-1,5 mg ngosuku ngezinyanga ezingu-7 kuya kweziyi-2.5. i-biotin nezinzipho eziphukayo zibe ngcono ngo-67%.

Izinzuzo ze-Biotin ngezinwele

I-BiotinIsiza izinwele ukuthi zikhule ngendlela enempilo ngokuziqinisa. Kunezifundo eziningi ezisekela ukulahleka kwezinwele ekuntulekeni kwaleli vithamini.

uma ngempela ukuntuleka kwe-biotinUma uhlangabezana nokuchitheka okubangelwa induna, ukuthatha izithasiselo zale vithamini kungase kusebenze. Nokho ukuntuleka kwe-biotin Abukho ubufakazi obucacile bokuthi iqinisa izinwele kubantu abangenazo.

Ingenye yamavithamini abaluleke kakhulu ngesikhathi sokukhulelwa kanye ne-lactation.

Kuyivithamini ebaluleke kakhulu, ikakhulukazi ngesikhathi sokukhulelwa kanye nokuncelisa. imnene ku-50% wabesifazane abakhulelwe ukuntuleka kwe-biotin Nokho, ukuntula ngesikhathi sokukhulelwa kungase kuthinte kancane impilo yabesifazane, kodwa kungabi kakhulu ngokwanele ukuba kubangele izimpawu ezihlukene noma kusongela imisebenzi yabo ebalulekile.

Kucatshangwa ukuthi ukuntula okwenzeka ngesikhathi sokukhulelwa kungenxa yomsebenzi osheshayo womzimba. Ucwaningo lwezilwane lubonise ukuthi kunzima ukuntuleka kwe-biotinkukhonjiswe ukuthi kubangele ukukhubazeka kokuzalwa.

Abesifazane abakhulelwe kufanele baqaphele kulokhu, kodwa i-biotin eyengeziwe Kufanele babonane nodokotela wabo ngaphambi kokuyithatha.

Yehlisa amazinga kashukela egazini kwabanesifo sikashukela

Isifo sikashukela sohlobo 2 yisifo se-metabolic. Iqhubeka namazinga aphezulu kashukela egazini kanye nokungasebenzi kahle kwe-insulin.

Kuhlobo 2 sikashukela, biotin kanye namazinga kashukela egazini ahlolwa futhi kwafinyelelwa iziphetho ezithile. Uma kuqhathaniswa nabantu abanempilo, abantu abanesifo sikashukela biotin amazinga abephansi.

i-chromium amaminerali unikezwe nge izithako ze-biotin Kusize ukunciphisa amazinga kashukela kubantu abanesifo sikashukela sohlobo 2.

Izinzuzo ze-Biotin esikhumbeni

Indima yale vithamini empilweni yesikhumba ayiqondwa ngokugcwele, kodwa ukuntula kwayo kubangela ukuqubuka kwesikhumba esibomvu, esine-scaly.

Ngenxa yezinye izifundo, ukuntuleka kwe-biotinKucatshangwa ukuthi kubangela ukuphazamiseka kwesikhumba okubizwa ngokuthi i-seborrheic dermatitis. I-Biotin Abukho ubufakazi bokuthi ithuthukisa impilo yesikhumba, kodwa ukuntula kwayo kubangela ukuphazamiseka okuthile kwesikhumba.

Kuthinta i-multiple sclerosis

I-Multiple sclerosis yisifo esizimele. Kulesi sifo, inzwa, ubuchopho, izintambo zomgogodla kanye nongqimba oluvikelayo lwamehlo kulimale.

isikhwama sokuzivikela esibizwa nge-myelin biotin idlala indima ebalulekile ekukhiqizweni kwayo. Umthamo ophezulu ocwaningweni lokuhlola kubantu abangama-23 abane-MS eqhubekayo biotin Ukuthuthukiswa komtholampilo kwabonwa ku-90% weziguli ezinikeziwe.

Ivikela inhliziyo

I-Biotinkunganciphisa ukushuba kwemithambo, futhi lokhu kungehlisa umfutho wegazi kubantu abathile abanomfutho wegazi ophakeme. I-Vitamin B7 Iphinde ibe neqhaza ekuvimbeleni isifo senhliziyo ngokulwa nokuvuvukala, isifo sokuqina kwemithambo yegazi, nesifo sohlangothi.

I-Biotin isiza ukunciphisa umzimba

Ukukhuluphala ngokweqile (nokukhuluphala ngokweqile) kuye kwahlotshaniswa namazinga aphezulu e-triglyceride. Izifundo, i-biotin ibonise ukuthi ukuyihlanganisa ne-chromium kunganciphisa amazinga e-triglyceride, okungasiza ekunciphiseni isisindo.

Ezinye izifundo biotin Kuye kwaboniswa ukuthi izinga lokuphumula le-metabolic liyakhuphuka futhi ukushiswa kwamafutha kwenzeka ngokushesha kakhulu ngemva kokuwadla. I-Biotin Kungakusiza ulahlekelwe isisindo ngokusheshisa imetabolism yakho.

Ilungisa izicubu nemisipha

I-Biotinisiza umzimba ukuthi uhlanganise ama-amino acid namaprotheni Amavithamini B ayinkimbinkimbiungomunye wabo. Lokhu kungenxa yokuthi ukulungiswa kwemisipha kudinga ukuhlanganiswa kwamaprotheni kanye nokucutshungulwa kwama-amino acid.

I-Biotin Iphinde ibambe iqhaza ku-glucose metabolism. Inikeza amangqamuzana akhulayo nezicubu amandla adingekayo ukuze enze ukuhlanganiswa kwamaprotheni. Iphulukisa ngisho nemisipha, isebenze ukubuyisela amandla emisipha nezicubu lapho zonakele.

I-Biotin Kuyasebenza futhi ekunciphiseni ukuvuvukala okubangela ubuhlungu bemisipha noma obuhlangene.

Yandisa ukuzivikela komzimba

I-BiotinKuyadingeka ekukhiqizweni kwamangqamuzana amhlophe egazi, abalulekile ukuze kube nesimiso sokuzivikela ezifweni esiqinile. Phansi amazinga e-biotinKuhlotshaniswa nokuncipha kokuhlanganiswa kwe-antibody kanye namanani aphansi amangqamuzana e-spleen nama-T cell - konke okuphazamisa isimiso somzimba sokuzivikela ezifweni.

ilwa nokuvuvukala

Izifundo ukuntuleka kwe-biotin ibonise ukuthi ingakhuphula ukukhiqizwa kwama-cytokines abangela ukuvuvukala futhi lokhu kungase kubhebhethekise izimo zokuvuvukala.

Iyini i-Biotin?

Ukudla okuqukethe i-biotinUkuhlukahluka kuphezulu kakhulu. Yingakho ukuntula kweqiniso kuyivelakancane. Ukudla okucebile nge-biotin Kuyinto kanje:

Isibindi

Amagremu angu-85 esibindi senkomo aqukethe ama-microgram angu-30.8 we-biotin.

Isibindi senyama yenkomo siqukethe namaprotheni amaningi. Ezinye izakhi ezibalulekile zihlanganisa amavithamini B kanye ne-folate. Amaprotheni akha isisindo semisipha futhi abalulekile ekusebenzeni kwamaseli. Amavithamini B agcina amazinga wamandla, kuyilapho i-folate ithuthukisa impilo yenhliziyo.

iqanda

Iqanda elilodwa eliphekiwe liqukethe ama-microgram angu-10 we-biotin.

iqanda Iphrotheni ephelele enephrofayili ebanzi ye-amino acid. Amaprotheni asiza ukukhula kwemisipha kanye nokukhiqizwa kwamandla.

Amaqanda nawo acebile ku-zinc, iodine, i-selenium, amavithamini A no-D, anenzuzo ekusebenzeni okunempilo kwe-thyroid kanye nohlelo lonke lwe-endocrine.

Uhlobo lwenhlanzi 

Amagremu angu-85 we-salmon aqukethe ama-microgram angu-5 we-biotin. 

Uhlobo lwenhlanzi, biotin Ngaphandle kwalokho, inothile ngama-omega 3 fatty acids. Lawa ma-omega 3 fatty acids (EPA kanye ne-DHA) abalulekile empilweni yonke. Inciphisa ukuvuvukala okubangelwa izimo zansuku zonke, ivikela inhliziyo, ithuthukise impilo yobuchopho, futhi igcine izinwele nesikhumba kunempilo.

Ubhatata 

Uhhafu wenkomishi kabhatata ophekiwe uqukethe ama-microgram angu-2.4 we-biotin. 

I-Biotin Ngaphandle kwe- ubhatataFuthi inothile nge-beta carotene, i-antioxidant enamandla eyenza ngcono ukubukeka kwesikhumba. I-Beta carotene namanye ama-carotenoid atholakala kubhatata kwaziwa ukuthi abalulekile empilweni yamehlo futhi avimbele izifo ezihlobene nokuwohloka kwe-macular.

Um-alimondi 

Inkomishi yesine yama-alimondi agazingiwe iqukethe ama-microgram angu-1.5 we-biotin. 

Um-alimondiIcebile ikakhulukazi ku-magnesium ne-vitamin E. Futhi inothile nge-fiber, ekhuthaza ukusutha futhi isiza ekunciphiseni isisindo.

I-Tuna 

Amagremu angu-85 we-tuna ekheniwe iqukethe ama-microgram angu-0.6 we-biotin. 

Njengesaumoni, i-tuna inothile nge-selenium kanye ne-omega 3 fatty acids, esiza ukwehlisa i-cholesterol ephezulu kanye ne-triglycerides futhi ibe nomphumela oqinile we-cardioprotective. 

Spinach

Ingxenye yenkomishi yesipinashi esibilisiwe iqukethe ama-microgram angu-0.5 we-biotin. 

Spinach Icebile ngamavithamini, amaminerali, i-fiber, insimbi ne-chlorophyll. Ama-antioxidant akusipinashi akusiza ukuthi ugcine unempilo, ubambezele inqubo yokuguga futhi uvikele ezifweni. 

broccoli 

Ingxenye yenkomishi ye-broccoli entsha iqukethe ama-microgram angu-0.4 we-biotin. 

broccoliKubizwa nge-superfood ngoba kugcwele izakhamzimba. Inothe ngovithamini K, osekela impilo yamathambo nesikhumba. Uvithamini C kanye nama-antioxidants aqukethwe ku-broccoli asiza ekuvimbeleni izinhlobo ezahlukene zomdlavuza.

Ushizi kaCheddar

Amagremu angu-28 we-cheddar ushizi aqukethe i-0.4 micrograms ye-biotin.

Ushizi weCheddar ucebile ngamaprotheni futhi uqukethe wonke ama-amino acid abalulekile. Ushizi ungumthombo omuhle we-calcium ne-phosphorus - okwakubalulekile ekusebenzeni kwemisipha kanye nokuthuthukiswa kwamathambo, lokhu okulandelayo kudlala indima ekusebenzeni kwezinso kanye nokukhiqizwa kwe-DNA.

ubisi 

Ingilazi yobisi iqukethe 0.3 micrograms biotin. 

Ubisi luwumthombo omkhulu we-calcium, amaprotheni, namaminerali asiza ukwakha amathambo namazinyo anempilo. Iphrotheni equkethe isiza ukwakha izicubu nokulungisa izicubu, futhi i-potassium ivikela inhliziyo ngokugcina amazinga omfutho wegazi enempilo.

Iyogathi Elula 

Ingilazi eyodwa yeyogathi engenalutho iqukethe ama-microgram angu-0.2 we-biotin. 

Iyogathi Icebile nge-calcium. Futhi inenani elihle likavithamini D, ukuntuleka kwayo ngeshwa kuvamile namuhla. Ukushoda kwe-Vitamin D kungaholela ekuqothukeni kwezinwele, ukukhathala, nezinye izinkinga ezingakhula uma zinganakwa.

Ama-oats aqoshiwe

Inkomishi eyodwa ye-oatmeal iqukethe ama-microgram angu-0.2 we-biotin.

indishi Ama-oats aqoshiwe Kungenye yezinketho zasekuseni ezinempilo kakhulu. I-Oatmeal ngokuyisisekelo iwuhlamvu oluphelele, futhi okusanhlamvu okuphelele kunciphisa ingozi yesifo sikashukela, ukukhuluphala kanye nomdlavuza. I-Oatmeal nayo isiza ukwehlisa amazinga e-cholesterol futhi ivikele inhliziyo.

ubhanana 

Ingxenye yengilazi yebhanana iqukethe ama-microgram angu-0.2 we-biotin. 

ubhananaYaziwa ngamazinga ayo e-potassium kanye nekhono lokunikeza umfutho wamandla. Futhi iqukethe i-fiber, ethuthukisa impilo yokugaya nokudla njalo.

Inani elincane lama-bacteria amathumbu biotin khiqiza. Lawa amagciwane e-gout. 

Ukuntuleka kwe-Biotin

Ngaphandle kwezinye izimo ezikhethekile ukuntuleka kwe-biotin yisimo esiyivelakancane. Ngoba ungathola le vithamini ekudleni okuningi, futhi amanye amagciwane amathumbu nawo ayayikhiqiza.

Ukudla okunconyiwe kwansuku zonke yi-5 mcg (micrograms) ezinganeni kanye nama-30 mcg kubantu abadala. Lesi samba singakhuphukela ku-35 mcg kwabesifazane abakhulelwe.

Mhlawumbe abesifazane abakhulelwe kalula ukuntuleka kwe-biotin ingase idalulwe. 

Futhi, ukudla amaqanda aluhlaza ukuntuleka kwe-biotin kungabangela ukuthi kwenzeke. Kodwa lokhu kudinga inqubo ende kakhulu. Iqanda elimhlophe, biotin Iqukethe iphrotheni ebizwa ngokuthi i-avidin, evimbela ukumuncwa nokumuncwa kwayo. I-Avidin ayisebenzi ngesikhathi sokupheka.

Ukushoda kwe-BiotinIzimo okubonakala kuzo zimi kanje:

- Ukusetshenziswa isikhathi eside kwama-antibiotics

- Ukusetshenziswa isikhathi eside kwama-antidepressants

- Izinkinga ze-malabsorption zamathumbu

- izinkinga ezinkulu zokugaya ukudla

- Isifo sikaCrohn nesifo se-celiac 

Ukushoda kwe-BiotinIzimpawu ezilandelayo ziyabonakala.

– Isikhumba esomile futhi sithukuthele

- Ukuqothuka kwezinwele nokuphuka

- ukukhathala okungapheli

- Izinhlungu zemisipha

- ukulimala kwezinzwa

- ukushintsha kwemizwa

- emilenzeni

- ukuphazamiseka kwengqondo

Yimalini Isidingo Sansuku Zonke Se-Biotin?

Izingozi ze-Biotin

Kuyivithamini ongayithatha ngokuphepha. esiphezulu ngosuku biotin Iziguli ze-Multiple sclerosis ezithatha ama-milligrams angu-300, futhi ngisho nalo mthamo awubangeli imiphumela emibi.

Njengoba kuyivithamini encibilika emanzini, ngokweqile kukhishwa emcinini. Nokho, imithamo ephezulu ekuhlolweni kwe-thyroid biotinkuholele emiphumeleni eyahlukene.

Ngakho-ke, uma unenkinga yegilo noma uma uthatha noma yimiphi imithi ehlobene nayo, thintana nodokotela wakho ngaphambi kokusebenzisa le vithamini.