Yintoni i-Biotin?
Umxholo
I-Biotin, ekwabizwa ngokuba yi-vitamin H, B7 okanye i-B8, yenza imisebenzi ebalulekileyo emzimbeni njengokugcina impilo yolusu, iinwele kunye nenkqubo yemithambo-luvo.
Le vithamini inokufumaneka ekutyeni okufana nesibindi, izintso, izikhupha zamaqanda, ukutya okuziinkozo kunye namandongomane, kunye nokuveliswa ziibhaktheriya eziluncedo kwizityalo zamathumbu. Jonga itafile ngokutya okune-biotin.
Ke, ukusetyenziswa okwaneleyo kwesi sondlo kubalulekile kule misebenzi ilandelayo emzimbeni:
- Gcina imveliso yamandla kwiiseli;
- Gcina imveliso yeprotein eyaneleyo;
- Yomeleza iinzipho kunye neengcambu zeenwele;
- Gcina impilo yolusu, umlomo kunye namehlo;
- Gcina impilo yenkqubo yemithambo-luvo;
- Ukuphucula ulawulo lwe-glycemic kwimeko yohlobo lwe-2 yeswekile;
- Nceda ekufunxeni ezinye iivithamini B emathunjini.
Njengoko i-biotin ikwaveliswa ziintyatyambo zamathumbu, kubalulekile ukuba usebenzise ifayibha kwaye usele ubuncinci i-1.5 L yamanzi ngosuku ukugcina amathumbu esempilweni kwaye enemveliso elungileyo yesi sondlo.
Ubungakanani obucetyiswayo
Inani elicetyiswayo lokusetyenziswa kwe-biotin liyahluka ngokobudala, njengoko kubonisiwe kule theyibhile ilandelayo:
| Ubudala | Isixa seBiotin ngosuku |
| Iinyanga ezi-0 ukuya kwezi-6 | 5 mcg |
| Iinyanga ezi-7 ukuya kwezi-12 | 6 mcg |
| 1 ukuya kwiminyaka emi-3 | 8 mcg |
| Iminyaka emi-4 ukuya kweli-8 | 12 mcg |
| Iminyaka eli-9 ukuya kweli-13 | I-20 mcg |
| Iminyaka eli-14 ukuya kweli-18 | 25 mcg |
| Abafazi abakhulelweyo nabancancisayo | 35 mcg |
Ukusetyenziswa kwezongezo nge-biotin kufuneka kwenziwe kuphela xa kukho ukusilela kwesi sondlo, kwaye kufuneka usoloko ucetyiswa ngugqirha.
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