Yeyiphi imithombo yokutya ye-biotin?

I-Biotin yimveliso ye-imidazole kwaye ifumaneka koku kutya:

isibindi sethole

Ukongeza isibindi sesilwanyana ekudleni kunokunyusa ukusetyenziswa kwe-biotin, njengoko i-85 grams yesibindi esiphekiweyo se-veal iqukethe i-30.8 micrograms ye-biotin, kunye nenyama evela kwezinye izitho ezifana nezintso ziyimithombo emihle yale vithamini.

amaqanda

I-yolk yeqanda yenye yezona zinto zininzi zokutya ezizityebi kwi-biotin, njengoko elinye iqanda eliphekiweyo liqukethe i-micrograms ezili-10 ze-biotin, kodwa ukupheka i-yolk kunokunciphisa inani le-biotin ekhoyo kuyo.

islamoni

I-Salmon yintlanzi ecebileyo kwiprotheni kunye ne-omega-3, ngaphezu kokuba ngumthombo omhle we-biotin, njengoko i-85 grams ye-salmon ekhonkxiweyo emanzini iqulethe i-5 micrograms yale vithamini.

imbewu kajongilanga

Ikota yekomityi yembewu kajongilanga egcadiweyo iqulethe i-2.6 mcg ye-biotin. Amandongomane, i-pecans, kunye ne-walnuts yimithombo yokutya efanelekileyo ye-biotin.

Eminye imixholo: 

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