Biotina \u00ebsht\u00eb nj\u00eb vitamin e grupit \u00a0B q\u00eb ndihmon trupin tuaj t\u00eb shnd\u00ebrroj\u00eb ushqimin n\u00eb energji.<\/p>\n
E quajtur edhe vitamina H ose vitamina B7, ajo \u00ebsht\u00eb e r\u00ebnd\u00ebsishme p\u00ebr funksionimin e syve, flok\u00ebve, l\u00ebkur\u00ebs dhe trurit por\u00a0 mund t\u00eb ndihmoje gjithashtu edhe mirefunksionin e m\u00ebl\u00e7is\u00eb<\/p>\n
Biotina \u00ebsht\u00eb nj\u00eb vitamin\u00eb e tretshme n\u00eb uj\u00eb, q\u00eb do t\u00eb thot\u00eb q\u00eb trupi juaj nuk e ruan at\u00eb. Si rezultat, duhet ta konsumoni rregullisht p\u00ebr t\u00eb ruajtur nivelet adekuate<\/p>\n
Mungesa e biotin\u00ebs \u00ebsht\u00eb aq e rrall\u00eb saq\u00eb nuk ka prova t\u00eb mjaftueshme p\u00ebr t\u00eb vendosur nj\u00eb dozim t\u00eb rekomanduar ditor (RDA) ose k\u00ebrkes\u00eb mesatare t\u00eb vler\u00ebsuar (EAR) p\u00ebr t\u00eb. Sidoqoft\u00eb, vlera ditore (DV) p\u00ebr biotin\u00ebn \u00ebsht\u00eb zakonisht rreth 30 mcg n\u00eb dit\u00eb.<\/p>\n
Nd\u00ebrsa biotina \u00ebsht\u00eb n\u00eb dispozicion si shtes\u00eb, shumica e njer\u00ebzve mund t\u00eb marrin gjith\u00e7ka q\u00eb u nevojitet duke ngr\u00ebn\u00eb nj\u00eb diet\u00eb t\u00eb larmishme.<\/p>\n
Mang\u00ebsia \u00ebsht\u00eb e rrall\u00eb dhe mund t\u00eb shmanget duke ngr\u00ebn\u00eb ushqime t\u00eb pasura me biotin\u00eb.<\/p>\n
Disa nga burimet m\u00eb t\u00eb mira t\u00eb biotin\u00ebs p\u00ebrfshijn\u00eb bishtajore, t\u00eb verdh\u00eb veze, mish te brendshme, arra, fara, k\u00ebrpudha, avokado, patate t\u00eb \u00ebmbla dhe maja.<\/p>\n
Suplementet\u00a0 e biotin\u00ebs jan\u00eb gjithashtu n\u00eb dispozicion, por shumica e njer\u00ebzve mund t\u00eb marrin t\u00eb gjith\u00eb biotin\u00ebn e nevojshme duke ndjekur nj\u00eb diet\u00eb t\u00eb ekuilibruar.<\/p>\n
Vez\u00ebt jan\u00eb plot me vitamina B, proteina, hekur dhe fosfor. E verdha e vezes \u00ebsht\u00eb nj\u00eb burim ve\u00e7an\u00ebrisht i pasur i biotin\u00ebs.<\/p>\n
Nj\u00eb vez\u00eb e t\u00ebr\u00eb, e gatuar (50 gram) siguron af\u00ebrsisht 10 mcg biotin\u00eb, ose af\u00ebrsisht 33% t\u00eb DV(vlera ditore)<\/p>\n
Ju gjithmon\u00eb duhet t\u00eb gatuani vez\u00ebt plot\u00ebsisht, si p\u00ebr t\u00eb zvog\u00ebluar rrezikun e helmimit nga Salmonella dhe p\u00ebr t\u00eb p\u00ebrmir\u00ebsuar thithjen e biotin\u00ebs. T\u00eb bardhat e vez\u00ebve p\u00ebrmbajn\u00eb nj\u00eb protein\u00eb t\u00eb quajtur avidin, e cila mund t\u00eb nd\u00ebrhyj\u00eb n\u00eb p\u00ebrthithjen e biotin\u00ebs n\u00ebse hahet e gjall\u00eb<\/p>\n
Vez\u00ebt mund t\u00eb zihen fort, t\u00eb skuqen ose t\u00eb p\u00ebrdoren p\u00ebr t\u00eb b\u00ebr\u00eb produkte t\u00eb pjekura \u00a0brumi me to.<\/p>\n
Bishtajoret si bizelet, fasulet dhe thjerr\u00ebzat jan\u00eb t\u00eb pasura me proteina, fibra dhe mikroelemente t\u00eb shumta. Disa nga burimet m\u00eb t\u00eb pasura t\u00eb biotin\u00ebs n\u00eb k\u00ebt\u00eb kategori jan\u00eb kikirik\u00ebt dhe farat e soj\u00ebs.<\/p>\n
Nj\u00eb racion me \u00a0(28 gram\u00eb) kikirik\u00eb t\u00eb pjekur p\u00ebrmban pak m\u00eb pak se 5 mcg biotin\u00eb, ose 17% t\u00eb DV<\/p>\n
Bishtajoret zakonisht zihen dhe p\u00ebrdoren si baz\u00eb p\u00ebr ushqime dhe sallata ose p\u00ebrfshihen si shoqeruese per ushqimet e pjekura.<\/p>\n
Arrat dhe farat jan\u00eb nj\u00eb burim i mir\u00eb i fibrave, yndyrave t\u00eb pangopura dhe proteinave. Shumica gjithashtu sigurojn\u00eb biotin\u00eb, por sasia tenton t\u00eb ndryshoj\u00eb sipas llojit<\/p>\n
Nj\u00eb racion 1\/4 filxhan (20 gram\u00eb) fara luledielli t\u00eb pjekura ofron 2.6 mcg biotin\u00eb, ose 10% t\u00eb DV, nd\u00ebrsa 1\/4 filxhan (30 gram) bajame t\u00eb pjekura p\u00ebrmban 1.5 mcg, ose 5% t\u00eb DV<\/p>\n
Arrat dhe farat mund t\u00eb shijohen t\u00eb pap\u00ebrpunuara, t\u00eb hedhura n\u00eb sallata, t\u00eb p\u00ebrziera ne pjata\u00a0 me makarona dhe skuqura, ose t\u00eb bluhen per gjalpe arroresh ose farash.<\/p>\n
\u00a0<\/strong><\/p>\n \u00a0<\/strong><\/p>\n Mishra t\u00eb caktuar organesh, ve\u00e7an\u00ebrisht m\u00ebl\u00e7ia, jan\u00eb t\u00eb pasura me biotin\u00eb. Kjo ka kuptim biologjikisht, pasi pjesa m\u00eb e madhe e biotin\u00ebs s\u00eb trupit tuaj ruhet n\u00eb m\u00ebl\u00e7in\u00eb tuaj.<\/p>\n Vet\u00ebm \u00a0(75 gram) m\u00ebl\u00e7i vi\u00e7i t\u00eb gatuar ofron gati 31 mcg biotin\u00eb, ose 103% t\u00eb DV<\/p>\n M\u00ebl\u00e7ia e pul\u00ebs s\u00eb gatuar \u00ebsht\u00eb nj\u00eb burim edhe m\u00eb i pasur, duke paketuar 138 mcg p\u00ebr \u00a0(75 gram) racion – 460% t\u00eb DV.<\/p>\n Patatet e \u00ebmbla jan\u00eb plot me vitamina, minerale, fibra dhe antioksidant\u00eb karotenoid. Ata jan\u00eb gjithashtu nj\u00eb nga burimet m\u00eb t\u00eb mira perimore t\u00eb biotin\u00ebs<\/p>\n Nj\u00eb porcion 1\/2-filxhan (125 gram\u00eb) patate t\u00eb \u00ebmbla t\u00eb gatuara p\u00ebrmban 2.4 mcg biotin\u00eb, ose 8% t\u00eb DV<\/p>\n Patatet e \u00ebmbla mund t\u00eb piqen ne furre apo te perdoren ne gatime nga me te ndryshmet<\/p>\n K\u00ebrpudhat jan\u00eb\u00a0 t\u00eb pasura me l\u00ebnd\u00eb ushqyese dhe\u00a0 ofrojn\u00eb disa p\u00ebrfitime sh\u00ebndet\u00ebsore, p\u00ebrfshir\u00eb biotin\u00ebn e bollshme. N\u00eb fakt, p\u00ebrmbajtja e tyre e lart\u00eb e biotin\u00ebs i mbron ata nga parazit\u00ebt dhe grabitqar\u00ebt n\u00eb natyr\u00eb.<\/p>\n P\u00ebraf\u00ebrsisht (120 gram\u00eb) k\u00ebrpudha t\u00eb konservuara p\u00ebrmbajn\u00eb 2.6 mcg biotin\u00eb, q\u00eb \u00ebsht\u00eb gati 10% e DV.<\/p>\n Nj\u00eb porcion me 1 filxhan (70 gram) k\u00ebrpudha t\u00eb buta t\u00eb cop\u00ebtuara, t\u00eb fresk\u00ebta permbajne 5.6 mg, ose 19% t\u00eb DV.<\/p>\n K\u00ebrpudhat e konservuara mund te perdoren ne pica,ne salca nd\u00ebrsa k\u00ebrpudhat e fresk\u00ebta gjithashtu mund t\u00eb mbushen dhe t\u00eb piqen, t\u00eb skuqen ose t\u00eb shtohen n\u00eb sallata.<\/p>\n Bananet jan\u00eb nj\u00eb nga frutat m\u00eb t\u00eb njohura n\u00eb t\u00eb gjith\u00eb bot\u00ebn. Ato jan\u00eb t\u00eb mbushura me fibra, karbohidrate dhe mikroelement\u00eb si vitaminat B, bak\u00ebr dhe kalium<\/p>\n Nj\u00eb banane e vog\u00ebl (105 gram\u00eb) gjithashtu siguron af\u00ebrsisht 0.2 mcg biotin\u00eb, ose 1% t\u00eb DV.<\/p>\n Brokoli \u00ebsht\u00eb nj\u00eb nga perimet m\u00eb ushqyese, pasi \u00ebsht\u00eb plot fibra, kalcium dhe vitamina A dhe C<\/p>\n Esht\u00eb gjithashtu nj\u00eb burim i mir\u00eb i biotin\u00ebs. Vet\u00ebm 1\/2 filxhan (45 gram) brokoli t\u00eb pap\u00ebrpunuar, t\u00eb cop\u00ebtuar p\u00ebrmban 0.4 mcg, ose 1% t\u00eb DV<\/p>\n Mund ta shijoni t\u00eb pagatuar me humus, n\u00eb avull, t\u00eb pjekur me vaj ulliri dhe er\u00ebza, n\u00eb supa, ose t\u00eb skuqur dhe t\u00eb shtuar n\u00eb makarona dhe tava.<\/p>\n Si majaja ushqimore, ashtu edhe majaja e birr\u00ebs sigurojn\u00eb biotin\u00eb, por sasit\u00eb specifike ndryshojn\u00eb sipas mark\u00ebs.<\/p>\n Maja e birr\u00ebs, e quajtur edhe maja e that\u00eb aktive, p\u00ebrdoret p\u00ebr t\u00eb p\u00ebrgatitur birr\u00eb dhe buke me maja. N\u00eb t\u00eb kund\u00ebrt, majaja ushqyese \u00ebsht\u00eb nj\u00eb maja joaktive q\u00eb shpesh p\u00ebrdoret p\u00ebr t\u00eb b\u00ebr\u00eb djath\u00eb jo t\u00eb qum\u00ebshtit.<\/p>\n Majaja ushqyese mund t\u00eb p\u00ebrmbaj\u00eb deri n\u00eb 21 mcg biotin\u00eb, ose 69% t\u00eb DV, p\u00ebr 2 lug\u00eb (16 gram\u00eb)<\/p>\n Nga ana tjet\u00ebr, nj\u00eb paket\u00eb standarde 2.25-lug\u00eb \u00e7aji (7 gram) maja aktive e that\u00eb e p\u00ebrdorur p\u00ebr pjekje siguron 1.4 mcg biotin\u00eb, ose 5% t\u00eb DV.<\/p>\n Avokadot njihen m\u00eb mir\u00eb si nj\u00eb burim i mir\u00eb i folateve dhe yndyrnave t\u00eb pangopura, por ato jan\u00eb gjithashtu t\u00eb pasura me biotin\u00eb.<\/p>\n Nj\u00eb avokado mesatare (200 gram\u00eb) p\u00ebrmban t\u00eb pakt\u00ebn 1.85 mcg biotin\u00eb, ose 6% t\u00eb DV.<\/p>\n Avokadot mund t\u00eb hahen t\u00eb pagatuara, n\u00eb tost, salce guacamole,n\u00eb sallata dhe sup\u00eb<\/p>\n <\/p>\n \u00a0<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":" Biotina \u00ebsht\u00eb nj\u00eb vitamin e grupit \u00a0B q\u00eb ndihmon trupin tuaj t\u00eb shnd\u00ebrroj\u00eb ushqimin n\u00eb energji. E quajtur edhe vitamina H ose vitamina B7, ajo \u00ebsht\u00eb e r\u00ebnd\u00ebsishme p\u00ebr funksionimin e syve, flok\u00ebve, l\u00ebkur\u00ebs dhe trurit por\u00a0 mund t\u00eb ndihmoje gjithashtu edhe mirefunksionin e m\u00ebl\u00e7is\u00eb Biotina \u00ebsht\u00eb nj\u00eb vitamin\u00eb e tretshme n\u00eb uj\u00eb, q\u00eb do […]<\/p>\n","protected":false},"author":1,"featured_media":4849,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7,10],"tags":[],"class_list":{"0":"post-4848","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-health","8":"category-nutrition"},"yoast_head":"\n\n
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