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Biotin, wanda ake kira bitamin B7 ko bitamin H shine bitamin mai narkewa cikin ruwa kuma yana ɗaya daga cikin ƙwayoyin bitamin B masu haɗari wanda ke taimakawa jikinku canza abinci zuwa makamashi. Biotin yana taka muhimmiyar rawa wajen kiyaye lafiyar gashin ku, ƙusoshin ku da fatar ku, yana tallafawa aikin ƙwaƙwalwa kuma yana taimakawa daidaita aikin rigakafi [1] .
Kamar yadda biotin shine bitamin mai narkewa na ruwa, wanda yake nufin cewa jikinku baya adana shi, saboda haka kuna buƙatar samun shi daga abinci mai wadataccen biotin. Foodsara wadataccen abinci mai narkewa a cikin abincinku zai taimaka wajen kiyaye matakan bitamin.
Ficarancin biotin na iya haifar da lahani na jijiyoyin jiki da fata. Matsalolin cututtukan jijiyoyin jiki sun haɗa da kamuwa da cuta, dimaucewa, hauhawar jini, nakasawar ilimi da jinkirin haɓaka yara. Kuma rashin lafiyar fata sun hada da zubar gashi da jan kumburi a idanuwa, hanci da baki [biyu] . Koyaya, karancin kwayar halitta ba safai ake samu tsakanin mutanen da ke cin abinci mai wadataccen kwayar halitta ba.
Don hana ƙarancin ƙwayoyin cuta, bari mu ɗan kalli wasu nau'ikan abinci masu wadataccen biotin.
1. Kwai
Qwai kyakkyawan tushe ne na furotin da sauran muhimman bitamin da kuma ma'adanai. Amma, kwai gwaiduwa yana da wadatar biotin kuma cinye shi zai taimaka wajen biyan bukatun yau da kullun na biotin. Eggswai ƙwai yana ɗauke da furotin da ake kira avidin wanda ke ɗaure ga biotin kuma yana hana shayar biotin cikin jiki. Gasa qwai yana taimakawa wajen shayarwar biotin [3] . 100 g babban kwai gwaiduwa ya ƙunshi 45,9 ug biotin.
abin rufe fuska ga gashi mai kauri
Yadda ake kara shi a cikin abincinku: Cinye daskararren kofaffun kwai.
2. Hanta
Hantar nama kamar kaza da hanta naman shanu suna dauke da sinadarin biotin mai yawa. Baya ga biotin, naman hanta kuma kyakkyawan tushen furotin ne, ƙarfe, tagulla, bitamin A da bitamin B12. 74 g na narkar da naman sa narkar da nama ya ƙunshi 30.8 ug biotin kuma 74 g na hanta kaza dafaffe ta ƙunshi 138 ug biotin [4] .
Yadda ake kara shi a cikin abincinku: A ji daɗin hanta kaza ko naman sa ta soya shi da albasa, a saka a burgers ko a yanyanka shi a cikin kayan abincin taliya.
3. Goro da iri
Kwayoyi da iri suma suna dauke da adadi mai yawa na biotin sannan kuma suna samar da wasu abubuwan gina jiki kamar fiber, furotin da mai. 30 g gasashe, almond mai gishiri na dauke da 1,32 ug biotin, 30 g na goro na dauke da 0.78 ug biotin kuma 31 g sunflower tsaba na dauke da 2.42 ug biotin [4] .
Yadda ake kara shi a cikin abincinku: Kuna iya cin ɗanyen ɗanyen da seedsa adda ko addara zuwa soyayyen-kayan abincin da aka soya.
4. Salmon
Salmon, kamar yadda dukkanmu muka sani yana da wadataccen omega 3 fatty acids, amma wannan kifin mai ƙanshi shima kyakkyawan tushen biotin ne. Amfani da kifin salmon zai taimaka inganta aikin zuciya da kwakwalwa, samar da kuzari da kuma kula da kumburi [5] . 63 g na salmon ya ƙunshi 3.69 da biotin [4] .
Yadda ake kara shi a cikin abincinku: Kuna iya yin gasa ko broil salmon.
5. Naman kaza
Duk nau'ikan namomin kaza masu cin abinci suna dauke da furotin, fiber da selenium. Suna kuma da yawa a cikin abun ciki na biotin kuma binciken ya nuna cewa kasancewar biotin a cikin namomin kaza yana kiyaye su daga masu farauta da masu cin zarafin su [6] . 120 g na naman kaza gwangwani dauke da 2.59 ug na biotin [4] .
me za a yi ranar Lahadi
Yadda ake kara shi a cikin abincinku: Grara gasasshen namomin kaza zuwa salads ko a sanya su a ciki.
6. Ayaba
Ayaba tana daya daga cikin shahararrun 'ya'yan itacen duniya. Kamar yadda muka sani ayaba an san ta da yawan potassium da fiber, kuma suna da arzikin biotin. 103 g sabo da ayaba sananne ne dauke da 0.14 ug biotin [4] .
Yadda ake kara shi a cikin abincinku: Cikakke ayaba galibi ana cin ɗanyensa duk da haka, za a iya ƙara su da masu laushi da salatin 'ya'yan itace.
7. Broccoli
Broccoli an ɗora shi da bitamin, ma'adanai da sauran mahaɗan bioactive waɗanda suke sanya wannan kayan lambu ɗaya daga cikin kayan lambu mai ƙoshin abinci. 113 g na sabo ne broccoli an san shi dauke da 1.07 ug biotin [4] .
Yadda ake kara shi a cikin abincinku: Shin ya dahu, gasashshiya ko sautéed.
8. Avocado
A avocado 'ya'yan itace ne yadu-sani na da high na gina jiki darajar. Ya ƙunshi nau'ikan abubuwan gina jiki irin su bitamin K, folate, B bitamin, potassium da kuma bitamin C. 37 g na sabo na avocados yana ɗauke da 0.36 ug biotin [4] .
magungunan gida na pimples don fata mai laushi
Yadda ake kara shi a cikin abincinku: Yada dadadden avocados akan kayan toya, ƙara shi azaman ɗorawa a kan salati ko kuma kuna da miyar avocado.
9. Dankali mai zaki
Dankali mai zaki yana dauke da adadi mai yawa na biotin da sauran bitamin da ma'adanai kamar su bitamin A, alli, bitamin C, magnesium da sauran abubuwan gina jiki. 125 g dafafaffen dankalin turawa dauke da 2.4 ug biotin [4] .
Yadda ake kara shi a cikin abincinku: Kuna iya gasa dankalin hausa ko kuma kuyi shi a matsayin miya.
10. Kayan kiwo
Abubuwan naman alade kamar su madara, cuku da yogurt na fili suna dauke da adadi mai yawa na biotin. Hakanan sune kyakkyawan tushen alli, phosphorus, bitamin A, bitamin D, furotin, da sauransu. 28 g cheddar cuku yana dauke da 0.40 ug biotin, 170 g yogurt ta bayyana tana dauke da 0.14 ug biotin kuma 236 g duka madara ta ƙunshi 0.22 ug biotin [4] .
Yadda ake kara shi a cikin abincinku: Samun madara da yogurt na fili don karin kumallo kuma ƙara cuku a abincin burodin karin kumallo ko salati.
11. Hatsi
Oats hatsi ne da ake yawan ci a karin kumallo. Cikakken abinci ne mai cike da mahimman bitamin, ma'adanai da antioxidants kamar biotin, manganese, magnesium, baƙin ƙarfe, jan ƙarfe, tutiya da phosphorus. 190 g na oatmeal ya ƙunshi 0.36 ug biotin [4] .
Yadda ake kara shi a cikin abincinku: Yi hatsi, oat pancakes ko shirya hatsi na dare tare da busassun 'ya'yan itace.
yadda ake fara al'ada na nan da nan
12. Alayyafo
Alayyafo wani ɗanyen ganye ne mai yalwar abinci mai gina jiki kamar su furotin, bitamin A, bitamin C, baƙin ƙarfe, zare da biotin [7] . 83 g na alayyafo mai daskarewa ya ƙunshi 0,58 ug biotin [4] .
Yadda ake kara shi a cikin abincinku: Spinara alayyafo a cikin laushi, salak da curry.
13. Orange
Orange yana daya daga cikin 'ya'yan itacen da aka cinye a duniya. Yana da kyakkyawan tushen biotin, bitamin C, folate, thiamine da fiber. 258 g na lemu sabo ne dauke da 0.13 ug biotin [4] .
Yadda ake kara shi a cikin abincinku: Orangeara lemu a cikin salatin 'ya'yan ku, abincin burodin karin kumallo kuma ku sami shi a cikin ruwan' ya'yan itace.
14. Rasberi
Raspberries kyakkyawan tushe ne na bitamin C, bitamin E, biotin, bitamin A da sauran abubuwan gina jiki. Yin amfani da raspberi ya sa zuciyarka da kwakwalwarka su kasance cikin koshin lafiya, gudanar da ciwon sukari da inganta narkewar abinci. 140 g na sabbin bishiyoyi suna dauke da 0.25 ug biotin [4] .
Yadda ake kara shi a cikin abincinku: Themara su a cikin oatmeal, smoothies ko salads.
15. Strawberry
Strawberries suna cike da bitamin da ma'adanai kamar manganese, bitamin C, folate, biotin da potassium. Cin strawberries na iya rage haɗarin yawancin cututtuka na kullum. 111 g na sabo ne strawberries dauke da 1.67 ug biotin [4] .
Yadda ake kara shi a cikin abincinku: Strawara strawberries a cikin laushi mai laushi, salatin 'ya'yan itace ko jams.
amfani da kirfa don fata
16. Tumatir
Tumatir shine babban tushen biotin, bitamin C, bitamin K, potassium da folate. 43 g tumatir dauke da 0.30 ug biotin [4] .
Yadda ake kara shi a cikin abincinku: A sami miyar tumatir ko a yanka wasu a sa a salad din kaji.
