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Biotin, yotchedwanso vitamini B7 kapena vitamini H ndi mavitamini osungunuka madzi ndipo ndi amodzi mwa mavitamini a B omwe amathandiza thupi lanu kusintha chakudya kukhala mphamvu. Biotin amatenga gawo lalikulu pakusamalira tsitsi, misomali ndi khungu lanu, imathandizira kugwira ntchito kwa ubongo ndikuthandizira kuwongolera chitetezo cha mthupi [1] .
Popeza biotin ndi vitamini wosungunuka ndi madzi, zomwe zikutanthauza kuti thupi lanu silisungira, chifukwa chake muyenera kuchipeza kuchokera kuzakudya zomwe zili ndi biotin. Kuwonjezera zakudya zolemera biotin mu zakudya zanu kumathandiza kukhala ndi mavitamini okwanira.
Kuperewera kwa biotin kumatha kuyambitsa zovuta zamitsempha ndi khungu. Zovuta zamitsempha zimaphatikizapo kugwidwa, kufooka, hypotonia, kulumala mwanzeru komanso kuchedwa kwakukula kwa ana. Ndipo zolakwika pakhungu zimaphatikizapo kutayika tsitsi komanso zotupa zofiira kuzungulira maso, mphuno ndi pakamwa [ziwiri] . Komabe, kusowa kwa biotin ndikosowa pakati pa anthu omwe amadya zakudya zokhala ndi biotin.
Pofuna kupewa kusowa kwa biotin, tiyeni tiwone zina mwa zakudya zomwe zili ndi biotin.
1. Dzira
Mazira ndi gwero labwino la mapuloteni komanso mavitamini ndi michere yambiri. Koma, yolk ya dzira ili ndi biotin yambiri ndipo kuyidya kumathandizira kukwaniritsa zofunikira za tsiku ndi tsiku za biotin. Mazira akulu amakhala ndi puloteni yotchedwa avidin yomwe imamangiriza ku biotin ndikuletsa kuyamwa kwa biotin mthupi. Kuphika mazira kumathandizira kuyamwa bwino kwa biotin [3] . 100 g ya dzira lalikulu yolk ili ndi 45.9 ug biotin.
Momwe mungawonjezere mu zakudya zanu: Idyani mazira owiritsa kapena owuma.
2. Chiwindi
Chiwindi cha nyama monga chiwindi cha nkhuku ndi ng'ombe chimakhala ndi biotin wambiri. Kupatula biotin, chiwindi cha nyama ndichonso gwero labwino la protein, iron, mkuwa, vitamini A ndi vitamini B12. 74 g wa chiwindi chophika chophika chili ndi 30.8 ug biotin ndi 74 g wa chiwindi chophika cha nkhuku uli ndi 138 ug biotin [4] .
Momwe mungawonjezere mu zakudya zanu: Sangalalani ndi chiwindi cha nkhuku kapena ng'ombe pochikazinga ndi anyezi, onjezerani mu burger kapena muzidule mu mbale za pasitala.
3. Mtedza ndi mbewu
Mtedza ndi mbewu mulinso biotin wabwino komanso zimaperekanso zakudya zina monga fiber, mapuloteni ndi mafuta. Amondi 30 okazinga, amchere amchere amakhala ndi 1.32 ug biotin, 30 g wa walnuts amakhala ndi 0.78 ug biotin ndipo 31 g mbewu za mpendadzuwa zili ndi 2.42 ug biotin [4] .
Momwe mungawonjezere mu zakudya zanu: Mutha kudya mtedza wosaphika ndi mbewu kapena kuwonjezera pazakudya zokazinga.
4. Salimoni
Salimoni, monga tonse tikudziwa kuti ali ndi omega 3 fatty acids, koma nsomba yamafuta iyi ndi gwero labwino la biotin. Kudya nsomba kumathandizira kulimbikitsa mtima ndi ubongo, kupereka mphamvu ndikuwongolera kutupa [5] . 63 g ya salimoni ili ndi 3.69 ndi biotin [4] .
Momwe mungawonjezere mu zakudya zanu: Mutha kuphika kapena kuphika nsomba.
5. Bowa
Mitundu yonse ya bowa wodyedwa imakhala ndi mapuloteni, fiber ndi selenium. Amakhalanso ndi biotin yambiri ndipo kafukufuku wasonyeza kuti kupezeka kwa biotin mu bowa kumawateteza kwa adani ndi tiziromboti [6] . 120 g wa bowa wamzitini ali ndi 2.59 ug wa biotin [4] .
Momwe mungawonjezere mu zakudya zanu: Onjezani bowa wowotchera m'masaladi kapena muwatulutse.
6. nthochi
Banana ndi chimodzi mwazipatso zotchuka kwambiri padziko lonse lapansi. Monga tikudziwa kuti nthochi imadziwika ndi potaziyamu komanso fiber, imakhalanso ndi biotin. 103 g wa nthochi zatsopano amadziwika kuti ali ndi 0.14 ug biotin [4] .
Momwe mungawonjezere mu zakudya zanu: Nthochi zokhwima nthawi zambiri zimadyedwa zosaphika komabe, mutha kuziwonjezera ku mas smoothies ndi masaladi azipatso.
7. Broccoli
Broccoli yodzaza ndi mavitamini, michere ndi zinthu zina zomwe zimapangitsa kuti masambawa akhale amodzi azakudya zothithikana. 113 g wa broccoli watsopano amadziwika kuti ali ndi 1.07 ug biotin [4] .
Momwe mungawonjezere mu zakudya zanu: Kodi chimawotchera, chowotcha kapena kusungunuka.
8. Kutulutsidwa
Chipatso cha avocado chimadziwika kwambiri chifukwa chamtengo wapatali. Muli mitundu yambiri ya michere monga vitamini K, folate, mavitamini B, potaziyamu ndi vitamini C. 37 g wa ma avocado atsopano ali ndi 0.36 ug biotin [4] .
Momwe mungawonjezere mu zakudya zanu: Gawani ma avocado osenda pa tositi, onjezerani ngati kuwaza masaladi kapena mutha kukhala ndi msuzi wa avocado.
9. Mbatata
Mbatata imakhala ndi biotin yambiri komanso mavitamini ndi michere monga vitamini A, calcium, vitamini C, magnesium ndi michere ina. 125 g wa mbatata yophika imakhala ndi 2.4 ug biotin [4] .
Momwe mungawonjezere mu zakudya zanu: Mutha kuphika mbatata kapena kukhala nawo ngati msuzi.
10. Zogulitsa mkaka
Zogulitsa mkaka monga mkaka, tchizi ndi yogurt yosavuta zimakhala ndi biotin wambiri. Amakhalanso ndi calcium, phosphorous, vitamini A, vitamini D, protein, etc. 28 g cheddar tchizi uli ndi 0,40 ug biotin, 170 g yogurt wopanda 0,4 ug biotin ndipo 236 g mkaka wonse uli ndi 0.22 ug biotin [4] .
Momwe mungawonjezere mu zakudya zanu: Mukhale ndi mkaka ndi yogati yosavuta pachakudya cham'mawa ndipo onjezerani tchizi pa chotupitsa kapena saladi.
11. Oats
Oats ndimakonda kudya chimanga cham'mawa. Ndi chakudya chambewu chonse chokhala ndi mavitamini ofunikira, michere komanso ma antioxidants monga biotin, manganese, magnesium, iron, mkuwa, zinc ndi phosphorous. 190 g wa oatmeal uli ndi 0,36 ug biotin [4] .
Momwe mungawonjezere mu zakudya zanu: Khalani ndi oats upma, oats zikondamoyo kapena konzekerani oats usiku wonse ndi zipatso zouma.
12. Sipinachi
Sipinachi ndi masamba obiriwira obiriwira omwe ali ndi michere yambiri monga protein, vitamini A, vitamini C, iron, fiber ndi biotin [7] . 83 g wa sipinachi wachisanu ali ndi 0,58 ug biotin [4] .
Momwe mungawonjezere mu zakudya zanu: Onjezani sipinachi mu ma smoothies, saladi ndi ma curry.
13. Orange
Orange ndi imodzi mwa zipatso zomwe zimadyedwa kwambiri padziko lonse lapansi. Ndi gwero labwino la biotin, vitamini C, folate, thiamine ndi fiber. 258 g wa malalanje atsopano ali ndi 0,13 ug biotin [4] .
Momwe mungawonjezere mu zakudya zanu: Onjezerani lalanje ku saladi yanu yazipatso, phala la kadzutsa ndikukhala ndi madzi.
14. Rasipiberi
Rasipiberi ndi gwero labwino kwambiri la vitamini C, vitamini E, biotin, vitamini A ndi zakudya zina. Kudya rasipiberi kumapangitsa mtima wanu ndi ubongo kukhala wathanzi, kusamalira matenda ashuga ndikuthandizira kugaya chakudya. 140 g wa raspberries watsopano ali ndi 0,25 ug biotin [4] .
Momwe mungawonjezere mu zakudya zanu: Awonjezereni ku oatmeal, smoothies kapena saladi.
15. Strawberry
Strawberries ali ndi mavitamini ndi michere monga manganese, vitamini C, folate, biotin ndi potaziyamu. Kudya sitiroberi kumachepetsa chiopsezo cha matenda ambiri. 111 g wa strawberries watsopano ali ndi 1,67 ug biotin [4] .
Momwe mungawonjezere mu zakudya zanu: Onjezerani strawberries mu smoothies anu, saladi wa zipatso kapena kupanikizana.
16. phwetekere
Tomato ndi gwero lalikulu la biotin, vitamini C, vitamini K, potaziyamu ndi folate. 43 g wa tomato amakhala ndi 0.30 ug biotin [4] .
Momwe mungawonjezere mu zakudya zanu: Khalani ndi msuzi wa phwetekere kapena kuwaza ena ndi kuwonjezera mu saladi wanu wa nkhuku.
