Abincin mai wadatar biotin
Wadatacce
Biotin, wanda ake kira bitamin H, B7 ko B8, ana iya samunsa galibi a gabobin dabbobi, kamar hanta da koda, da abinci kamar su yolks na kwai, hatsi da na goro.
Wannan bitamin yana taka muhimmiyar rawa a cikin jiki kamar hana zubewar gashi, kiyaye lafiyar fata, jini da tsarin jijiyoyi, ban da inganta shan sauran bitamin B a cikin hanji. Duba duk dukiyar ku anan.
Adadin biotin a cikin abinci
Kwayar maganin biotin da aka ba da shawarar yau da kullun ga manya masu lafiya shine 30 μg kowace rana, wanda za'a iya ɗauka daga abinci mai yalwar biotin da aka nuna a teburin da ke ƙasa.
| Abinci (100 g) | Adadin biotin | Makamashi |
| Gyada | 101.4 μg | 577 adadin kuzari |
| Hazelnut | 75 μg | 633 adadin kuzari |
| Alkama | 44.4 μg | 310 adadin kuzari |
| Almond | 43.6 μg | 640 adadin kuzari |
| Oat bran | 35 μg | 246 adadin kuzari |
| Gyada gyada | 18.3 μg | 705 adadin kuzari |
| Boyayyen kwai | 16.5 μg | 157.5 adadin kuzari |
| Cashew goro | 13.7 μg | 556 adadin kuzari |
| Dafaffen namomin kaza | 8.5 μg | 18 adadin kuzari |
Baya ga kasancewa a cikin abinci, wannan bitamin kuma ana iya samar dashi ta hanyar ƙwayoyin cuta a cikin fure na hanji, wanda ke taimakawa wajen kiyaye matakanshi daidai a cikin jiki.
Kwayar cututtukan rashin kwayoyin halitta
Alamomin rashin kwayar halitta yawanci sun hada da zubewar gashi, kwasfa da bushewar fata, ciwo a gefen baki, kumburi da zafi a kan harshe, bushewar idanu, rashin cin abinci, kasala, da rashin bacci.
Koyaya, rashin wannan bitamin ba safai ba kuma yawanci yana faruwa ne kawai a cikin mutanen da ba sa cin abinci yadda ya kamata, a cikin marasa lafiya da ke fama da ciwon sukari ko kuma yin gwajin jini, da kuma mata masu ciki.
Koyi Yadda ake amfani da biotin don sanya gashin ku ya zama da sauri.
M
Abincin rana
