He aha nā kumu meaʻai no ka biotin?

ʻO ka biotin kahi imidazole derivative a loaʻa i kēia mau meaʻai:

ate bipi

ʻO ka hoʻohui ʻana i ka ate holoholona i ka meaʻai hiki ke hoʻonui i ka ʻai ʻana i ka biotin, ʻoiai he 85 grams o ke akepaʻa moa moa he 30.8 micrograms o ka biotin, a ʻo ka ʻiʻo mai nā mea ʻē aʻe e like me nā puʻupaʻa he kumu maikaʻi ia o kēia huaora.

ʻAkalapiض

ʻO ka yolk kekahi o nā kumu meaʻai nui loa i ka biotin, ʻoiai he 10 micrograms o ka biotin i hoʻokahi hua moa i kuke ʻia, akā ʻo ka kuke ʻana i ka yolk hiki ke hōʻemi i ka nui o ka biotin i loaʻa i loko.

salmon

He iʻa waiwai ʻo Salmon i ka protein a me ka omega-3, ʻoi aku ka maikaʻi o ke kumu biotin, ʻoiai he 85 grams o ka salmon i kī ʻia i loko o ka wai he 5 micrograms o kēia huaora.

hua lā

He 2.6 mcg o ka biotin i loko o ka hapahā kīʻaha o nā ʻanoʻano o ka sunflower, ʻo ka pīni, ka pekani, a me ka walnuts nā kumu meaʻai maikaʻi o ka biotin.

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