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ʻO Biotin, i kapa ʻia ʻo ka wikamina B7 a i ʻole ka wikamina H he wikamina hiki ke hoʻōla ʻia i ka wai a ʻo ia kekahi o nā huaola B-complex i kōkua i kou kino e hoʻolilo i ka meaʻai i ka ikehu. He mea nui ka Biotin i ka mālama ʻana i ke olakino o kou lauoho, nā kui a me ka ʻili, kākoʻo ia i ka hana o ka lolo a kōkua i ka hoʻoponopono ʻana i ka hana pale. [1] .
ʻOiai ʻo ka biotin kahi wikamina hiki ke hoʻoheheʻe ʻia i ka wai, ʻo ia hoʻi ʻaʻole mālama kou kino iā ia, no laila pono ʻoe e lawe ia mai nā meaʻai i waiwai i ka biotin. ʻO ka hoʻohui ʻana i nā meaʻai waiwai biotin i kāu papaʻai e kōkua ia e mālama i nā pae kūpono o ka wikamina.
Hiki i ka hemahema o ka biotin ke kumu i nā hanana neurological a me nā ʻili. Hoʻopili nā neurological abnormalities i ka hopu ʻana, ka helu ʻana, ka hyponia, ke kīnā ʻole o ka naʻau a me ka lohi o ka ulu ʻana o nā keiki. A ʻo nā ʻokoʻa o ka ʻili e pili ana i ka nalo ʻana o ka lauoho a me ka ʻulaʻula a puni ka maka, ka ihu a me ka waha [elua] . Eia nō naʻe, kākaʻikahi ka nele o ka biotin i waena o ka poʻe e ʻai i nā meaʻai momona.
I mea e pale aku ai i ka hemahema o ka biotin, e nānā i kekahi o nā meaʻai e waiwai ana i ka biotin.
1. Hua moa
ʻO nā hua manu kahi kumu maikaʻi o ka protein a me nā wikamina a me nā minelala e pono ai. Akā, waiwai ka hua moa i ka biotin a me ka ʻai ʻana e kōkua ia e hoʻokō i nā koi o ka biotin i kēlā me kēia lā. Loaʻa i nā hua maka i kahi protein i kapa ʻia ʻo avidin e paʻa ana i ka biotin a pale i ka lawe ʻana o biotin i loko o ke kino. Kōkua ka kuke ʻana i nā hua moa i ka lawe ʻana i ka biotin maikaʻi [3] . 100 g o nā hua moa nui i loaʻa iā 45.9 ug biotin.
multani mitti me ka aloe vera pūʻolo alo
Pehea e hoʻohui ai i kāu papaʻai: E ʻai i nā hua moa i hoʻomoʻa ʻia a i ʻole scrambled.
2. Ke ake
ʻO ka ate o ka ʻiʻo e like me ka moa a me ka ʻiʻo bipi i loaʻa nā nui o ka biotin. Ma waho aʻe o ka biotin, ʻo ke akepaʻa kaʻiʻo kahi kumu maikaʻi o ka protein, hao, keleawe, huaʻai A a me ka huaʻai B12. Loaʻa i ka 74 g o ke akepaʻa moa i kuke ʻia 30.8 ug biotin a me 74 g o ke ake moa moa i hoʻomoʻa ʻia he 138 ug biotin [4] .
Pehea e hoʻohui ai i kāu papaʻai: E leʻaleʻa i ka moa a iʻa pipi paha me ka palai ʻana me nā ʻaka, hoʻohui i loko o nā burger a ʻokiʻoki ʻia ia i nā ipu pasta.
3. Nā hua kanu a me nā hua
Loaʻa i nā hua hua a me nā hua i ka nui o ka biotin a hāʻawi pū i nā meaola ʻē aʻe e like me ka fiber, protein a me ka momona. 30 g i hoʻomoʻa ʻia, nā ʻalemona paʻakai i loko o 1.32 ug biotin, 30 g o nā hua walnuts i loaʻa iā 0.78 ug biotin a me 31 g mau hua pua pua pua i piha i 2.42 ug biotin. [4] .
Pehea e hoʻohui ai i kāu papaʻai: Hiki iā ʻoe ke hoʻopau i nā hua maka a me nā ʻanoʻano a hoʻohui i nā pā palai.
4. Salemona
ʻO Salemona, e like me kā mākou e ʻike ai waiwai i nā omega 3 fatty acid, akā ʻo kēia iʻa momona kekahi kumu maikaʻi o ka biotin. ʻO ka ʻai ʻana i ka salemona e kōkua i ka hoʻoikaika ʻana i ka naʻau a me ka lolo, hāʻawi i ka ikehu a me ka mālama ʻana i ka palaho [5] . 63 g o salemona he 3.69 a me ka biotin [4] .
Pehea e hoʻohui ai i kāu papaʻai: Hiki iā ʻoe ke kālua a i ʻole ka salmon broil.
5. Mushroom
Loaʻa i nā ʻano huaalā o ka ʻai i loko o ka protein, puluniu a me selenium. He kiʻekiʻe nō hoʻi lākou i ka ʻike biotin a ua hōʻike ʻia nā noiʻi ʻana i ke kū ʻana o ka biotin i nā ʻalalā e pale aku ai iā lākou mai nā mea hōkai a me nā parasites [6] . 120 g o nā pūlehu i kēnā i ka 2.59 ug o ka biotin [4] .
nā kiʻiʻoniʻoni aloha hollywood hou loa
Pehea e hoʻohui ai i kāu papaʻai: Hoʻohui i nā kālala i hoʻomoʻa ʻia i nā salakeke a i ʻole e hoʻomoʻa ʻia iā lākou.
6. maiʻa
ʻO ka maiʻa kekahi o nā hua i makemake nui ʻia a hoʻopau ʻia i ka honua holoʻokoʻa. E like me mākou e ʻike ai i ka maiʻa no ka nui o ka potassium a me ka fiber, waiwai lākou i ka biotin. 103 g o ka maiʻa hou i ʻike ʻia he 0.14 ug biotin [4] .
Pehea e hoʻohui ai i kāu papaʻai: ʻAi pinepine ʻia ka maiʻa pala akā naʻe, hiki iā ʻoe ke hoʻohui iā lākou i nā mea leʻaleʻa a me nā salakeke hua.
7. Broccoli
Kau ʻia ʻo Broccoli me nā huaora, nā minelala, a me nā meaola bioactive ʻē aʻe e hana i kēia mea kanu i hoʻokahi o nā mea kanu momona. 113 g o broccoli hou i ʻike ʻia he 1.07 ug biotin [4] .
Pehea e hoʻohui ai i kāu papaʻai: Hoʻomoʻa ʻia, hoʻomoʻa ʻia, a pala ʻia paha.
8. ʻApocado
Kaulana ka hua avocado no ka nui o ka waiwai o ka momona. Loaʻa iā ia nā ʻano huaola like ʻole e like me ka wikamina K, folate, B vitamins, potassium a me ka wikamina C. 37 g o nā avocados hou i loaʻa iā 0.36 ug biotin. [4] .
home remedies for breast tightening
Pehea e hoʻohui ai i kāu papaʻai: E hohola i nā avocados i hoʻoheheʻe ʻia i luna o ka toast, e hoʻohui iā ia ma ke ʻano he topping on salads a i ʻole hiki iā ʻoe ke lawe i ka sup avocado.
9. ʻUala
Aia nā ʻuala i nā nui o ka biotin a me nā wikamina a me nā minelala e like me ka wikamina A, calcium, vitamin C, magnesium a me nā meaola ʻē aʻe. 125 g o kaʻuala i hoʻomoʻa ʻia i loaʻa he 2.4 ug biotin [4] .
Pehea e hoʻohui ai i kāu papaʻai: Hiki iā ʻoe ke kālua i kaʻuala a loaʻa iā ia ma ke ʻano he sopa.
10. Nā huahana waiū
ʻO nā huahana hana waiū e like me ka waiū, ka tī a me ka yogurt maʻalahi he nui nā biotin. He kumuwaiwai maikaʻi loa lākou no ka calcium, phosphorus, vitamine A, wikamina D, protein, a pēlā aku. 28 g cheddar tī me ka 0.40 ug biotin, 170 g ka hua yogurt maʻalahi he 0.14 ug biotin a me ka 236 g waiū piha he 0.22 ug biotin [4] .
Pehea e hoʻohui ai i kāu papaʻai: E loaʻa ka waiū a me ka yogurt maʻalahi no ka ʻaina kakahiaka a hoʻohui i ka tī i kāu toast ʻaina kakahiaka a i ʻole nā salakeke.
11. Oats
ʻO kā Oats kahi meaʻai i ka ʻaina kakahiaka i ʻai mau ʻia. He meaʻai āpau ka palaoa i waiwai i nā wikamina nui, nā minelala a me nā antioxidants e like me ka biotin, ka manganese, ka magnesium, ka hao, ke keleawe, ka zinc a me ka phosphore. 190 g o ka oatmeal i loaʻa iā 0.36 ug biotin [4] .
Pehea e hoʻohui ai i kāu papaʻai: E loaʻa i ka oats upma, ka pancakes a hoʻomākaukau paha i nā ʻō o ka pō me nā hua maloʻo.
pehea e loaʻa ai ke kiʻi kūpono
12. Mīkini
ʻO ka spinach kahi lau lau ʻōmaʻomaʻo i ka nui o nā meaola e like me protein, wikamina A, wikamina C, hao, puluniu a me biotin [7] . Loaʻa i ka 83 g o ka milo paʻahau he 0.58 ug biotin [4] .
Pehea e hoʻohui ai i kāu papaʻai: E hoʻomoʻi i ka milo i nā mea ʻono, salakeke, a me nā curries.
13. ʻalani
ʻO ka ʻalani ka huaʻai i hoʻopau nui ʻia ma ka honua holoʻokoʻa. He kumu maikaʻi ia o ka biotin, wikamina C, folate, thiamine a me ka fiber. 258 g o nā ʻalani hou i loko o 0.13 ug biotin [4] .
Pehea e hoʻohui ai i kāu papaʻai: E hoʻohui i ka ʻalani i kāu salakeke huaʻai, ka palaoa kakahiaka a loaʻa iā ia i ke ʻano o ka wai.
14. Pālika
ʻO Raspberries kahi kumu maikaʻi loa o ka wikamina C, wikamina E, biotin, wikamina A a me nā meaola ʻē aʻe. Mālama ka raspberry i kou puʻuwai a me kou lolo e olakino, mālama i ka maʻi maʻisā a hoʻomaikaʻi i ka digestion. 140 g o nā huaola huaʻai hou i piha iā 0.25 ug biotin [4] .
Pehea e hoʻohui ai i kāu papaʻai: E hoʻohui iā lākou i kāu oatmeal, nā mea leʻaleʻa a me nā salakeke.
15. Strawberry
Hoʻopiha ʻia ʻo Strawberries me nā huaora a me nā minelala e like me ka manganese, wikamina C, folate, biotin a me ka potassium. Hiki i ka ʻai ʻana i nā strawberry ke hoʻohaʻahaʻa i ka pilikia o nā maʻi maʻi mau. 111 g o nā strawberry hou i loko o 1.67 ug biotin [4] .
Pehea e hoʻohui ai i kāu papaʻai: E hoʻomoʻi i nā strawberry i kāu mau mea leʻaleʻa, salakeke hua a me nā jam.
pehea e ulu ai i ka maka maka
16. ʻO Tomato
ʻO Tomato kahi kumu waiwai nui o ka biotin, wikamina C, wikamina K, potassium a me folate. Loaʻa i ka 43 g o nā ʻōmato 0.30 ug biotin [4] .
Pehea e hoʻohui ai i kāu papaʻai: E hoʻomoʻi i ka sopa kōmato a ʻokiʻoki i kekahi a hoʻohui i kāu salakeke moa.
