Hypertrophic Cardiomyopathy: Cov tsos mob, Ua rau, Kho thiab Tiv Thaiv Saib Cov Qauv Rau Cov Lus Ceeb Toom Ceev Tag Nrho Cov Ntawv Ceeb Toom Rau Cov Lus Qhia Txhua HnubTsuas Nyob Hauv
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Biotin, tseem hu ua vitamin B7 lossis vitamin H yog cov dej-soluble vitamin thiab yog ib qho ntawm B-complex vitamins uas pab koj lub cev hloov khoom noj ua lub zog. Biotin ua lub luag haujlwm tseem ceeb hauv kev saib xyuas kev noj qab haus huv ntawm koj cov plaub hau, rau tes thiab tawv nqaij, nws txhawb nqa lub hlwb kev ua haujlwm thiab pab tswj kev ua kom lub cev muaj zog. [1] Cov.
Raws li biotin yog vitamin-soluble vitamin, uas txhais tau hais tias koj lub cev tsis khaws nws, yog li koj yuav tsum tau txais nws los ntawm cov khoom noj nplua nuj hauv biotin. Ntxiv cov zaub mov biotin nplua nuj rau hauv koj cov zaub mov yuav pab tswj kom muaj cov vitamin kom txaus.
Kev tsis txaus ntawm biotin tuaj yeem ua rau mob ntawm cev nqaij daim tawv thiab ntshav. Cov leeg ntshav muaj hlab ntsha tsis zoo suav nrog kev qaug dab peg, loog, hypotonia, kev xiam oob qhab thiab kev loj hlob qeeb hauv cov menyuam. Thiab daim tawv nqaij txawv txav suav nrog plaub hau hle thiab tawm pob liab vog ib ncig ntawm lub qhov muag, qhov ntswg thiab qhov ncauj [ob] Cov. Txawm li cas los xij, cov kab mob biotin tsawg tsawg hauv cov neeg uas noj cov zaub mov biotin ntau.
Txhawm rau tiv thaiv biotin tsis txaus, cia peb saib qee yam ntawm cov khoom noj uas muaj nplua nuj hauv biotin.
1. Cov Qe
Qe yog qhov zoo ntawm cov protein thiab lwm qhov tseem ceeb vitamins thiab minerals. Tab sis, lub nkaub qe muaj nplua nuj hauv biotin thiab siv nws yuav pab tau txhua hnub ntawm kev xav tau ntawm biotin. Cov qe nyoos muaj cov protein hu ua avidin uas khi rau biotin thiab tiv thaiv qhov nqus ntawm biotin hauv lub cev. Ua noj qe pab nyob rau hauv zoo dua biotin nqus [3] Cov. 100 g ntawm qe qe loj muaj 45.9 ug biotin.
yuav nruj kuv ob lub mis
Yuav ua li cas ntxiv nws hauv koj cov khoom noj: Txhob siv cov qe uas tawv-hau los sis nplai.
2. Mob siab
Nqaij daim siab xws li nqaij qaib thiab nqaij nyug daim siab muaj cov biotin ntau ntau. Sib nrug ntawm biotin, nqaij nplooj siab kuj yog qhov zoo ntawm cov protein, hlau, tooj liab, vitamin A thiab vitamin B12. 74 g ntawm siav nqaij nyug daim siab muaj 30.8 ug biotin thiab 74 g ntawm siav nqaij qaib muaj 138 ug biotin [4] Cov.
Yuav ua li cas ntxiv nws hauv koj cov khoom noj: Txaus siab rau nqaij qaib los yog nqaij nyug siab los ntawm kib nws nrog dos, ntxiv rau hauv burgers lossis tsuav nws hauv cov tais diav ua ke.
3. Cov txiv ntoo thiab noob
Cov noob txiv ntoo thiab noob kuj muaj qhov zoo ntawm biotin thiab tseem muab lwm yam as-ham zoo xws li fiber ntau, protein thiab rog. 30 g roasted, salted almonds muaj 1.32 ug biotin, 30 g ntawm walnuts muaj 0.78 ug biotin thiab 31 g paj noob hlis muaj 2.42 ug biotin [4] Cov.
Yuav ua li cas ntxiv nws hauv koj cov khoom noj: Koj tuaj yeem haus cov noob txiv ntoo thiab cov noob qoob los yog ntxiv rau cov tais diav.
4. Tshuaj မုန်
Salmon, raws li peb txhua tus paub yog nplua nuj nyob hauv omega 3 fatty acids, tab sis cov roj ntses no tseem yog qhov zoo ntawm biotin. Kev noj ntses salmon yuav pab txhawb kev ua haujlwm hauv lub plawv thiab mob hlwb, muab lub zog thiab tswj kev o [5] Cov. 63 g ntawm salmon muaj 3.69 thiab biotin [4] Cov.
Yuav ua li cas ntxiv nws hauv koj cov khoom noj: Koj tuaj yeem ci lossis ua zaub mov ntses salmon.
5. nceb
Txhua hom kev nceb noj tau muaj protein, fiber thiab selenium. Lawv kuj tau siab hauv cov ntsiab lus biotin thiab cov kev tshawb fawb pom tau tias muaj cov biotin hauv cov nceb tiv thaiv lawv ntawm cov tsiaj tua tsiaj thiab cab. [6] Cov. 120 g ntawm kaus poom nceb muaj 2.59 ug ntawm biotin [4] Cov.
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Yuav ua li cas ntxiv nws hauv koj cov khoom noj: Ntxiv cov grilled nceb rau zaub xam lav lossis muaj lawv sautéed.
6. Tsawb
Txiv tsawb yog ib qho uas nrov tshaj plaws thiab noj cov txiv ntoo thoob plaws ntiaj teb. Raws li peb paub hais tias tsawb yog lub npe hu rau lawv cov potassium ntau thiab cov ntsiab lus fiber ntau, lawv kuj tseem nplua nuj hauv biotin. 103 g ntawm txiv tsawb tshiab yog paub tias muaj 0.14 ug biotin [4] Cov.
Yuav ua li cas ntxiv nws hauv koj cov khoom noj: Cov txiv tsawb txho feem ntau noj nyoos tiam sis, koj tuaj yeem ntxiv rau smoothies thiab txiv hmab txiv ntoo.
7. Cov zaub mov ci
Zaub cob pob yog loaded uas muaj cov vitamins, minerals thiab lwm cov bioactive compounds uas ua rau cov zaub no yog ib qho ntawm cov zaub mov uas muaj roj ntau thiab ntau. 113 g ntawm zaub paj ntsuab tshiab yog paub tias muaj 1.07 ug biotin [4] Cov.
Yuav ua li cas ntxiv nws hauv koj cov khoom noj: Muab nws cub rau ci, ci lossis sautéed.
8. Av av nkos
Cov avocado txiv hmab txiv ntoo yog dav-paub txog nws cov txiaj ntsig zoo. Nws muaj ntau yam khoom noj muaj txiaj ntsig zoo li vitamin K, folate, B vitamins, potassium thiab vitamin C. 37 g ntawm avocados tshiab muaj 0.36 ug biotin [4] Cov.
siv txiv lws suav rau ntawm lub ntsej muag
Yuav ua li cas ntxiv nws hauv koj cov khoom noj: Kis cov avocados mashed mus rau toast, ntxiv nws los ua ib qho topping ntawm cov zaub nyoos lossis koj tuaj yeem muaj avocado kua zaub.
9. Qos qos
Cov qos yaj ywm qab zib muaj cov txiaj ntsig zoo ntawm biotin thiab lwm cov vitamins thiab zaub mov xws li vitamin A, calcium, vitamin C, magnesium thiab lwm yam txiv ntoo. 125 g ntawm qos yaj ywm siav muaj 2.4 ug biotin [4] Cov.
Yuav ua li cas ntxiv nws hauv koj cov khoom noj: Koj tuaj yeem ci cov qos ntoo qab zib lossis muaj nws ua kua zaub.
10. Khoom noj siv mis
Cov khoom noj siv mis xws li mis, tshij thiab kua mis nyeem qaub yog muaj zoo ntawm biotin. Lawv kuj yog qhov zoo tshaj plaws ntawm calcium, phosphorus, vitamin A, vitamin D, protein, thiab lwm yam 28 g cheddar cheese muaj 0.40 ug biotin, 170 g yogurt muaj 0.14 ug biotin thiab 236 g tag nrho cov mis muaj 0.22 ug biotin [4] Cov.
Yuav ua li cas ntxiv nws hauv koj cov khoom noj: Muaj mis nyuj thiab kua mis nyeem qaub dawb rau pluas tshais thiab ntxiv cheese rau koj li ci ua tshais lossis nqhis.
11. Qaug
Oats yog cov zaub mov noj ua tshais. Nws yog cov khoom noj khoom haus tag nrho cov nplua nuj nyob hauv cov vitamins tseem ceeb, cov zaub mov thiab tshuaj tua kab mob zoo li biotin, manganese, magnesium, hlau, tooj, zinc thiab phosphorus. 190 g ntawm oatmeal muaj 0.36 ug biotin [4] Cov.
Yuav ua li cas ntxiv nws hauv koj cov khoom noj: Muaj oats upma, oats pancakes lossis npaj hmo ntuj oats nrog txiv hmab txiv ntoo qhuav.
tswv yim kom tsis txhob muaj plaub hau poob
12. Puas Hlwb
Zaub ntsuab yog cov zaub ntsuab ntsuab uas muaj ntau yam hauv cov zaub mov muaj txiaj ntsig xws li protein, vitamin A, vitamin C, hlau, fiber ntau thiab biotin [7] Cov. 83 g ntawm khov spinach muaj 0.58 ug biotin [4] Cov.
Yuav ua li cas ntxiv nws hauv koj cov khoom noj: Ntxiv cov spinach hauv smoothies, zaub nyoos thiab curries.
13. Lub txiv kab ntxwv
Txiv kab ntxwv yog ib qho ntawm cov txiv hmab txiv ntoo noj thoob plaws ntiaj teb. Nws yog qhov zoo ntawm biotin, vitamin C, folate, thiamine thiab fiber. 258 g ntawm cov txiv kab ntxwv tshiab muaj 0.13 ug biotin [4] Cov.
Yuav ua li cas ntxiv nws hauv koj cov khoom noj: Ntxiv cov txiv kab ntxwv rau koj cov kua txiv hmab txiv ntoo, cov kua txiv tshais thiab muaj nws ua kua txiv.
14. Cov txiv duaj
Raspberries yog qhov zoo ntawm cov vitamin C, vitamin E, biotin, vitamin A thiab lwm yam khoom noj haus zoo. Kev siv cov txiv duav dej ua kom koj lub plawv thiab lub hlwb noj qab haus huv, tswj ntshav qab zib thiab txhim kho kev zom zaub mov. 140 g ntawm raspberries tshiab muaj 0.25 ug biotin [4] Cov.
Yuav ua li cas ntxiv nws hauv koj cov khoom noj: Ntxiv rau lawv rau koj oatmeal, smoothies lossis zaub nyoos.
15. Txiv pos nphuab
Txiv pos nphuab tau ntim cov vitamins thiab minerals uas zoo li manganese, vitamin C, folate, biotin thiab potassium. Noj cov txiv pos nphuab tuaj yeem txo qis ntau yam mob. 111 g ntawm txiv pos nphuab tshiab muaj 1.67 ug biotin [4] Cov.
Yuav ua li cas ntxiv nws hauv koj cov khoom noj: Ntxiv cov txiv pos nphuab hauv koj cov smoothies, cov txiv ntoo qab ntsev lossis jams.
tseeb lehenga tsim thiab xim
16. Soob Lwj
Txiv lws suav yog qhov zoo ntawm biotin, vitamin C, vitamin K, potassium thiab folate. 43 g ntawm txiv lws suav muaj 0.30 ug biotin [4] Cov.
Yuav ua li cas ntxiv nws hauv koj cov khoom noj: Muaj cov kua zaub soob lossis txiav ib qho ntxiv thiab muab ntxiv rau hauv koj cov nqaij xam lav.
