Chromium mukudya

Chromium chinhu chakakosha chicherwa chisina kugadzirwa nemuviri. Inofanira kuwanikwa kubva kuchikafu.

Chromium yakakosha mukuparara kwemafuta uye makabhohaidhiretsi. Inokurudzira fatty acid uye cholesterol synthesis. Izvo zvakakosha kune basa rehuropi uye mamwe maitiro enyama. Chromium zvakare inobatsira mu insulin chiito uye kuputsika kweglucose.

Kwakanakisisa sosi yekromium ndiyo mbiriso yewavha. Nekudaro, vanhu vazhinji havashandise mbiriso yeanobika nekuti inokonzeresa kuzvimba (kutenderera kwemudumbu) uye kusvotwa. Nyama uye zvigadzirwa zvezviyo zvakakwana zviwanikwa zvakanaka. Mimwe michero, miriwo, nezvinonhuwira zvakare zviwanikwa zvakanaka.

Zvimwe zvakanaka masosi echromium anosanganisira anotevera:

• Nyama yemombe
• Chiropa
• Mazai
• Huku
• Oysters
• Gorosi utachiona
• Broccoli

Kushaikwa kwechromium kunogona kuonekwa sekukanganisika kweshuga kushivirira. Izvo zvinoitika kune vanhu vakuru vane mhando 2 chirwere cheshuga uye mune vacheche vane protein-calori kushaya zvinovaka muviri. Kutora chromium yekuwedzera kunogona kubatsira, asi haisi imwe nzira yekurapa kumwe.

Nekuda kwekutora yakaderera uye yakanyanya kubuda mwero yechromium, huturu hauna kujairika.

Chikafu uye Chikafu Bhodhi kuInstitute of Medicine inokurudzira zvinotevera kudya kwekudya kwechromium:

Vacheche

• 0 kusvika kumwedzi mitanhatu: 0.2 maikorofoni pazuva (mcg / zuva) *
• Mwedzi 7 kusvika ku12: 5.5 mcg / zuva *

Vana

• 1 kusvika kumakore matatu: 11 mcg / zuva *
• Makore mana kusvika masere: 15 mcg / zuva *
• Varume vane makore 9 kusvika ku13 makore: 25 mcg / zuva *
• Vakadzi vane makore 9 kusvika ku13 makore: 21 mcg / zuva *

Vechidiki nevakuru

• Varume vane makore 14 kusvika 50: 35 mcg / zuva *
• Varume vane makore makumi mashanu nemashanu zvichikwira: 30 mcg / zuva *
• Vakadzi makore 14 kusvika 18: 24 mcg / zuva *
• Vakadzi makore 19 kusvika 50: 25 mcg / zuva *
• Vakadzi vane makore makumi mashanu nemashanu uye vakuru: 20 mcg / zuva *
• Vakadzi vane vakadzi vane makore 19 kusvika 50: 30 mcg / zuva (makore 14 kusvika 18: 29 * mcg / zuva)
• Kubata vakadzi makore 19 kusvika 50: 45 mcg / zuva (zera 14 kusvika 18: 44 mcg / zuva)

AI kana Inokwana Inodya *

Nzira yakanakisa yekuwana zvinodikanwa zvezuva nezuva zvemavhitamini akakosha kudya chikafu chakaringana chine chikafu chakasiyana siyana kubva mundiro yegwara rekudya.

Mazano akasarudzika anoenderana nezera, bonde, uye zvimwe zvinhu (sekubata). Vakadzi vane nhumbu kana vanoburitsa mukaka wemukaka (lactating) vanoda mwero wakakwirira. Kumbira mubatsiri wako wehutano kuti ndeipi mari yakakunakira iwe.

Kudya - chromium

Mason JB. Mavhitamini, tsvaga zvicherwa, uye mamwe micronutrients. Mune: Goldman L, Schafer AI, eds. Goldman-Cecil Mushonga. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: chitsiko 218.

Salwen MJ. Mavhitaminzi uye kuronda zvinhu. Mune: McPherson RA, Pincus MR, eds. Henry's Clinical Diagnosis uye Management nemaLabhoritari Maitiro. 23rd ed. St Louis, MO: Elsevier; 2017: chitsiko 26.

Smith B, Thompson J. Nutrition uye kukura. Mune: The Johns Hopkins Hospital; Hughes HK, Kahl LK, eds. Iyo Harriet Lane Handbook. 21st ed. Philadelphia, PA: Elsevier; 2018: chitsiko 21.