Vitamini H kapena biotin imaphunziridwa bwino posachedwapa, koma izi zatsimikiziridwa kuti ndi chinthu chofunika kwambiri pakupanga makono oyenera m'mimba. Asayansi anapeza kupeza mankhwala omwe ali ndi vitamini H, amapezeka mu nyama, kabichi, tomato, nthochi, kaloti, nandolo zobiriwira ndi zina zambiri.
Ndi zakudya ziti zomwe zili ndi vitamini H?
Biotin kapena vitamini H ili m'zinthu zomwe zilipo kwa munthu aliyense. Zake zambiri mu dzira yolk, nyama ndi ndiwo zamasamba. Ndi bwino kuyesa biotin ku nyama. M'minda, imakhala yoyera, ndipo zimakhala zovuta kuti thupi lizichita. Ali m'nyama, ali ndi mapuloteni omwe amathandiza kuti adzidwe bwino m'matumbo ndi kusinthidwa.
Pofuna kubwezeretsa biotin, ndi bwino kudya masamba, zakudya zamtundu, kuchepetsa kudya mafuta ndi zakudya zokoma. Pachifukwa ichi, vitamini H imathandizidwa ndi thupi.
Ndi zakudya ziti zomwe zili ndi vitamini H ndipo zimapangidwa kuti?
Ambiri a biotin amapezeka mu mtedza, monga mtedza wa Brazil, mtedza , komanso soya, bowa. Musaiwale nthawi zonse, kuphatikiza zakudya izi mu zakudya zanu. Zokwanira kufotokoza mankhwala omwe ali pamwambawa mumasewera anu kangapo pa sabata. Palinso biotin ambiri mu rye wamba ndi mkate woyera. ufa wa tirigu uli ndi vitamini.
Vitamini iyi imapangidwa kuchokera ku zakudya zomwe zimabwera mkati mwa matumbo aumunthu. Kupititsa patsogolo kwake kumachitika mwachizolowezi mpaka chitetezo cha m'matumbo chimasweka.
Vitamini N yomwe imapezeka mu zakudya sizingatheke kusinthidwa mosavuta, chifukwa anthu ambiri amaphwanya m'mimba mwachitsulo chosasamala. Mwachitsanzo, monga kumwa mowa kapena phwando lambiri.
Biotin imakhudza chikhalidwe cha m'matumbo ndi chiwindi, ndipo ziwalozi zimathandizira pakuoneka kwa munthu. Ndipo ngati biotin imakula bwino, ziwalo sizikhala zowawa, koma komanso mawonekedwe a kunja kwa munthu. Choncho, khungu lamoto, thupi losaoneka bwino komanso zizindikiro zoyambirira za ukalamba.
Mitundu yomwe imakhala ndi vitamini H imapezeka kwa aliyense, kotero n'zotheka kuigwiritsa ntchito mosavuta ngati kuli kotheka. Ndikofunika kusunga zakudya zoyenera . Yesetsani kudya zakudya zokoma, zokoma ndi zokazinga. Kuperewera kwa biotin kumabweretsa zotsatira zowawa ngati, kutopa mwamsanga, kusowa tulo, kusayanjanitsika, ziphuphu zopanda khungu pa khungu, kuuma kwa nthendayi.