Cov Khoom Noj Muaj Biotin: Vim Li Cas Lawv Thiaj Li Muaj Txiaj Ntsig?

Video: Cov Khoom Noj Muaj Biotin: Vim Li Cas Lawv Thiaj Li Muaj Txiaj Ntsig?

Video: Cov Khoom Noj Muaj Biotin: Vim Li Cas Lawv Thiaj Li Muaj Txiaj Ntsig?
Video: Txiv Neej Cov Kab Menyuam Nyob Ntev Li Cas Hauv Chaw Mos 2024, Kaum ib hlis
Cov Khoom Noj Muaj Biotin: Vim Li Cas Lawv Thiaj Li Muaj Txiaj Ntsig?
Cov Khoom Noj Muaj Biotin: Vim Li Cas Lawv Thiaj Li Muaj Txiaj Ntsig?
Anonim

Bioton yog lwm lub npe rau cov vitamin B7. Nws kuj tseem pom tau tias cov vitamin H. Biotin yog dej-soluble thiab yog tsim los ntawm cov kab mob hauv cov hnyuv. Vim tias nws yog dej-soluble, nws tsis tuaj yeem khaws cia hauv lub cev.

Nrog biotin tsis txaus nyob rau hauv lub cev, qee qhov teeb meem kev noj qab haus huv tuaj yeem tshwm sim. Cov lus pom zoo txhua hnub ntawm biotin cuam tshuam txog qee yam xws li hnub nyoog, poj niam txiv neej thiab lwm yam tshwj xeeb. Lub National Academy of Sciences ntawm America xav kom raws li hauv qab no txhua hnub kev noj haus ntawm biotin:

0-6 hli - 5 mcg;

6-12 hlis - 6 mcg;

1-3 xyoos - 8 mcg;

4-8 xyoos - 12 mcg;

9-13 xyoos - 20 mcg;

14-18 xyoo - 25 mcg;

19 thiab ntau xyoo ntxiv - 30 mcg;

Thaum cev xeeb tub - 30 mcg;

Lub sijhawm pub mis niam - 35 mcg.

Tib lub sijhawm, cov khoom noj uas muaj biotin yog cov muaj roj, muaj calorie ntau ntau thiab cov cholesterol.

1. Txiv lws suav - ntxiv rau kev nplua nuj hauv lycopene, cov vitamins thiab cov zaub mov, lawv tseem yog qhov muaj txiaj ntsig ntawm biotin. Ib lub txiv lws suav muaj 7,20 mcg ntawm biotin thiab qhov no npog 24% ntawm lub cev xav tau biotin.

2. Almonds - qhov zoo ntawm biotin, rog thiab calcium. 10 gram ntawm almonds muaj 6.2 mcg ntawm biotin thiab npog 49% ntawm kev pom zoo noj txhua hnub.

Cov khoom noj muaj biotin: Vim li cas lawv thiaj li muaj txiaj ntsig?
Cov khoom noj muaj biotin: Vim li cas lawv thiaj li muaj txiaj ntsig?

3. Cov qe - tshwj xeeb tshaj yog cov qe yog cov nplua nuj nyob hauv biotin. Nws yog ib qho tseem ceeb ntawm kev noj lub qe nqaij siav, raws li kev noj cov nqaij nyoos tuaj yeem ua rau lub cev tsis muaj zog. Ib lub qe hauv nruab nrab muaj ntawm 13 txog 25 mcg ntawm biotin, uas npog 27% ntawm nws qhov kev xav tau.

4. Dos - dos yog cov zaub uas muaj txiaj ntsig zoo thiab nplua nuj nyob hauv biotin. Ib lub tais ntawm cov hauv paus muaj 7,98 mcg ntawm biotin, uas yog 27% ntawm qhov yuav tsum tau ua txhua hnub.

5. Cov poov xab cij - tsuas yog 7 grams ntawm lub khob cij poov xab muaj ntawm 1.4 thiab 14 mcg ntawm biotin.

6. Cov mov ci - cov khoom noj khoom haus tiag ntawm biotin. Ib qho ntawm cov khob cij nplej muaj nyob nruab nrab ntawm 0.02 txog 6 mcg ntawm biotin.

7. Cov nqaij liab - nqaij liab, tshwj xeeb tshaj yog mob siab thiab raum, muaj nplua nuj hauv biotin. 84 grams ntawm daim siab ua siav muaj li ntawm 27 txog 35 mcg ntawm biotin.

Cov khoom noj muaj biotin: Vim li cas lawv thiaj li muaj txiaj ntsig?
Cov khoom noj muaj biotin: Vim li cas lawv thiaj li muaj txiaj ntsig?

8. Raspberries - cov nplua nuj ntawm cov vitamins thiab minerals. Nws muaj qhov siab tus nqi ntawm biotin. Ib lub tais ntawm raspberries muaj 0.2-2 mcg ntawm biotin, uas yog 8% ntawm qhov yuav tsum tau ua txhua hnub.

9. Sunflower - ib qho ntawm cov omega-3 cov rog. Yog tias noj rau hauv kev sim, nws yog cov zaub mov zoo heev. 9 gram ntawm paj noob hlis muaj 7.2 mcg ntawm biotin.

10. Hazelnuts - cov khoom noj kom qab thiab zoo noj ntxiv. Tsuas yog 5 grams muaj 4.1 mcg ntawm biotin.

11. Basil - tshwj xeeb tshaj yog cov zaub qhuav hauv paus yog qhov muaj txiaj ntsig zoo ntawm cov vitamins, minerals thiab biotin. 1 gram ntawm cov zaub basil muaj 0. 6 mcg ntawm biotin.

12. Kua txob kua txob - 2 gram ntawm av kua txob kua txob muaj 1 mcg ntawm biotin.

13. mustard - 6 grams muaj 9. 5 mcg ntawm biotin.

Lwm yam khoom noj uas muaj biotin yog: nceb, avocados, txiv laum huab xeeb, tshij, zaub txhwb, txiv tsawb, kua taum, zaub ntsuab, qab zib, oats, yogurt, txiv pos nphuab, dib liab, txiv kab ntxwv qaub, dib.

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