Taw qhia
Vitamin H, tseem hu ua biotin, yog cov khoom noj tseem ceeb uas ua lub luag haujlwm tseem ceeb hauv tib neeg lub cev. Nws pab zom cov rog, carbohydrates, thiab cov protein, muab lub cev nrog lub zog. Tsis tas li ntawd, biotin kuj pab tswj cov tawv nqaij noj qab haus huv, plaub hau, thiab rau tes. Yog li, dab tsi yog qhov zoo tshaj plaws ntawm cov vitamin H? Hauv tsab xov xwm no, peb yuav tshawb txog ntau yam khoom noj ntawm biotin thiab koj tuaj yeem muab lawv tso rau hauv koj cov zaub mov li cas.
Biotin yog dab tsi?
Biotin yog dej-soluble vitamin uas belongs rau B-complex tsev neeg ntawm cov vitamins. Nws tau pom thawj zaug thaum xyoo 1900s thaum cov kws tshawb fawb pom tias noj cov qe dawb rau cov tsiaj txhu ua rau muaj mob hu ua "qe dawb raug mob," uas yog tus cwj pwm los ntawm cov plaub hau thiab teeb meem ntawm daim tawv nqaij. Tom qab ntawd, nws tau pom tias qe dawb muaj cov protein ntau hu ua avidin, uas khi rau biotin, ua rau nws tsis tuaj yeem nqus tau.
Biotin koom nrog ntau yam tseem ceeb hauv cov txheej txheem metabolic hauv lub cev, suav nrog kev tawg ntawm macronutrients, xws li carbohydrates, rog, thiab cov protein, los tsim lub zog. Nws kuj tseem ua lub luag haujlwm hauv kev sib txuas ntawm fatty acids thiab qabzib, metabolism ntawm cov roj cholesterol, thiab tsim cov neurotransmitters. Biotin kuj tseem ceeb rau kev noj qab haus huv ntawm daim tawv nqaij, plaub hau, thiab rau tes.
Cov khoom noj ntawm biotin
Biotin muaj nyob rau hauv ntau yam khoom noj, nrog rau cov nroj tsuag thiab tsiaj txhu. Qee qhov zoo tshaj plaws ntawm biotin muaj xws li:
1. Qe qe: Raws li tau hais dhau los, qe dawb muaj avidin, uas khi rau biotin, ua rau nws tsis muaj peev xwm nqus tau. Txawm li cas los xij, qe qe yog qhov zoo tshaj plaws ntawm biotin, muab txog 10 micrograms (mcg) ib lub qe.
2. Lub siab: Lub siab yog lwm qhov zoo ntawm biotin, nrog rau 3-ounce kev pabcuam muab txog 27 mcg ntawm biotin. Txawm li cas los xij, daim siab kuj tseem muaj cov roj cholesterol, yog li nws yuav tsum tau noj kom tsawg.
3. Salmon: Salmon yog cov ntses uas muaj txiaj ntsig zoo uas muaj omega -3 fatty acids, protein, thiab ntau cov vitamins thiab minerals, suav nrog biotin. Ib 3-ounce kev noj ntses salmon muab txog 5 mcg ntawm biotin.
4. Cov txiv ntoo thiab cov noob: Cov txiv ntoo thiab cov noob yog qhov zoo tshaj plaws ntawm biotin, nrog qee qhov kev xaiv zoo tshaj plaws xws li almonds, txiv laum huab xeeb, pecans, thiab noob paj noob hlis. Ib lub quarter khob ntawm almonds muab txog 14 mcg ntawm biotin.
5. Cov qos yaj ywm qab zib: qos yaj ywm qab zib yog cov zaub hauv paus qab thiab muaj txiaj ntsig zoo uas muaj fiber ntau, vitamins, thiab minerals, suav nrog biotin. Ib lub qos yaj ywm nruab nrab muaj txog 2.4 mcg ntawm biotin.
6. Spinach: Spinach yog cov zaub ntsuab ntsuab uas muaj cov vitamins thiab minerals, nrog rau biotin. Ib khob ntawm spinach siav muab txog 7 mcg ntawm biotin.
Lwm qhov chaw ntawm biotin
Ntxiv nrog rau cov khoom noj uas tau hais los saum no, biotin kuj pom muaj nyob hauv qee yam khoom noj, xws li:
1. Cov poov xab: Cov poov xab feem ntau yog siv rau hauv ci thiab brewing thiab yog ib qhov zoo ntawm biotin, muab txog 1.4 mcg ib tablespoon.
2. Cheese: Cheese yog ib qho khoom noj muaj qab thiab muaj txiaj ntsig zoo uas tseem yog qhov zoo ntawm biotin. Ib 3-ounce kev noj ntawm cheddar cheese muab txog 0.4 mcg ntawm biotin.
3. Mushrooms: Mushrooms yog ib qho khoom noj uas muaj calorie tsawg uas muaj cov vitamins thiab minerals, nrog rau biotin. Ib khob ntawm cov nceb siav muaj txog 2.6 mcg ntawm biotin.
Cov txiaj ntsig ntawm biotin
Biotin yog qhov tseem ceeb rau ntau lub luag haujlwm tseem ceeb hauv lub cev, suav nrog:
1. Kev tsim hluav taws xob: Biotin koom nrog hauv cov metabolism hauv macronutrients, xws li carbohydrates, rog, thiab cov proteins, los tsim lub zog.
2. Cov plaub hau noj qab haus huv, tawv nqaij, thiab rau tes: Biotin ua lub luag haujlwm tseem ceeb hauv kev tsim cov keratin, cov protein uas tseem ceeb rau cov plaub hau noj qab haus huv, tawv nqaij, thiab rau tes.
3. Kev noj qab haus huv ntawm lub plawv: Biotin koom nrog cov metabolism hauv cov roj cholesterol, uas yog qhov tseem ceeb rau kev noj qab haus huv ntawm cov hlab plawv.
4. Kev xeeb tub: Biotin yog qhov tsim nyog rau kev loj hlob ntawm fetus thaum cev xeeb tub thiab yuav pab tiv thaiv kev yug menyuam.
Biotin deficiency
Biotin deficiency tsis tshua muaj, vim biotin muaj nyob rau hauv ntau yam khoom noj, thiab lub cev kuj tuaj yeem tsim cov biotin me me los ntawm cov kab mob plab. Txawm li cas los xij, qee yam mob, xws li cev xeeb tub, haus dej cawv, thiab qee yam tshuaj, tuaj yeem ua rau muaj kev pheej hmoo ntawm biotin deficiency.
Cov tsos mob ntawm biotin deficiency yuav muaj xws li:
1. Cov plaub hau poob
2. daim tawv nqaij ua pob
3. qaug zog thiab qaug zog
4. Tsis qab los noj mov
5. xeev siab thiab ntuav
Cov tshuaj biotin muaj los kho biotin deficiency, tab sis lawv tsuas yog yuav tsum tau noj raws li kev qhia ntawm tus kws kho mob.
Xaus
Hauv kev xaus, biotin yog ib qho khoom noj tseem ceeb uas ua lub luag haujlwm tseem ceeb hauv tib neeg lub cev. Nws muaj nyob rau hauv ntau yam khoom noj, nrog rau cov nroj tsuag thiab tsiaj txhu, ua kom yooj yim rau kev sib xyaw rau hauv koj cov khoom noj. Qee qhov zoo tshaj plaws ntawm biotin muaj xws li qe qe, daim siab, ntses salmon, txiv ntseej thiab noob, qos yaj ywm qab zib, thiab spinach. Biotin yog qhov tseem ceeb rau ntau lub luag haujlwm hauv lub cev, suav nrog kev tsim hluav taws xob, plaub hau noj qab haus huv, tawv nqaij, thiab rau tes, thiab kev noj qab haus huv ntawm lub plawv. Thaum biotin deficiency tsis tshua muaj, qee yam mob tuaj yeem ua rau muaj kev pheej hmoo, thiab cov tsos mob tuaj yeem suav nrog plaub hau poob, tawv nqaij pob, thiab qaug zog. Yog tias koj xav tias koj yuav muaj biotin tsis txaus, nrog koj tus kws kho mob tham los txiav txim seb qhov kev ua tau zoo tshaj plaws.
