Zvokudya zvine chromium
Zvemukati
- Chinyorwa che chromium-chakapfuma chikafu
- Chromium Mari muKudya
- Sei Chromium inogona kukubatsira iwe kurasikirwa uremu
Chromium chinhu chinovaka muviri chinogona kuwanikwa muzvikafu zvakaita senyama, zviyo zvese nebhinzi, uye zvinoshanda pamuviri nekuwedzera simba re insulin uye kugadzirisa chirwere cheshuga. Uye zvakare, ichi chikafu chinobatsira pakuumbwa kwemhasuru, sezvo ichivandudza kunwa kwemapuroteni mumatumbo, uye zvakare inobatsira mukupisa mafuta emuviri, zvichibatsira iyo yekuremerwa uremu maitiro.
Kunze kwekuvapo mune chikafu, chromium inogona zvakare kutengwa sekuwedzera mune macapsule, inonyanya kuzivikanwa iri chromium picolinate.
Chinyorwa che chromium-chakapfuma chikafu
Zvikafu zvepamusoro zvakapfuma muchromium ndeizvi:
- Nyama, huku nehove dzegungwa;
- Mazai;
- Mukaka uye zvigadzirwa zvemukaka;
- Mbeu dzese dzakadai seoats, flaxseed uye chia;
- Zvese zvekudya, senge mupunga nechingwa;
- Zvibereko, zvakaita semazambiringa, maapuro nemaorenji;
- Muriwo, senge sipinashi, broccoli, gariki nematomatisi;
- Mbesa, dzakadai bhinzi, soya nechibage.
Muviri unongoda chromium diki zuva nezuva, uye kupinza kwawo mumatumbu kuri nani kana chromium ichidyiwa pamwe nezvikafu zvine vhitamini C, senge orenji neinanazi.
Zvokudya zvine chromium
Chrome kuwedzeraChromium Mari muKudya
Tafura iri pazasi inoratidza huwandu hwechromium iripo mu100g yechikafu.
| Chikafu (100g) | Chromium (mcg) | Makorori (kcal) |
| Oat | 19,9 | 394 |
| Hupfu | 11,7 | 360 |
| Chingwa cheFrance | 15,6 | 300 |
| Bhinzi mbishi | 19,2 | 324 |
| Açaí, pulp | 29,4 | 58 |
| Banana | 4,0 | 98 |
| Raw karoti | 13,6 | 34 |
| Tomato yakabviswa | 13,1 | 61 |
| Zai | 9,3 | 146 |
| Chipfuva chehuku | 12,2 | 159 |
Vakadzi vakuru vanoda 25 mcg yechromium pazuva, nepo varume vachida 35 mcg, uye kushomeka kweichi chicherwa kunogona kukonzera zviratidzo sekuneta, kusagadzikana, kusanduka kwemamiriro, uye kuwedzerwa glucose muropa uye cholesterol mazinga. Nekudaro, chikafu chakaringana, chine chikafu chakapfuma muchromium, chinopa huwandu hwakakosha hwechromium pazuva.
Mukurapa kwekurema, 200 mcg kusvika 600 mcg yechromium pazuva inokurudzirwa.
Sei Chromium inogona kukubatsira iwe kurasikirwa uremu
Chromium inobatsira kudzikisa huremu nekuti inoita kuti muviri ushandise makabhohaidhiretsi mazhinji uye kutora mamwe mapuroteni, ayo anobatsira mukuderedza glucose neropa kugadzirwa kwemhasuru. Uye zvakare, inoshanda zvakare nekuderedza kugadzirwa kwecholesterol uye nekuwedzera kupisa kwemafuta, kugadzirisa zvirwere zvakadai secholesterol yakakwira uye kuwedzera kuonda. Dzidza zvakawanda nezve Kukosha kwechromium yemetabolism.
Kuti ikwidziridze mhedzisiro yayo, chromium inogona zvakare kudyiwa kuburikidza necapsule zvinowedzera senge chromium picolinate uye chromium citrate, uye iyo yakakurudzirwa muyero iri 125 kusvika 200 mcg / zuva. Iyo yakanaka ndeye kutora chinowedzera pamwe nekudya, kana maererano nekutungamira kwachiremba kana wezvekudya.
Tarisa vhidhiyo inotevera uye ona kuti ndezvipi zvimwe zvinowedzera zvinogona kukubatsira kurasikirwa nemuviri:
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