Ukutya okutyebileyo kwiChromium kufuneka uyazi

Amagama Aphezulu Ebantwaneni

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IChromium yimbumbulu yezimbiwa abantu abaninzi abangayaziyo. Luhlobo lokulandela umkhondo kwezimbiwa olufunwa ngumzimba ngesixa esincinci senkqubo efanelekileyo yokusebenza. IChromium idlala indima enkulu kwimveliso ye-insulin evumela umzimba ukuba ulungelelanise amanqanaba eswekile yegazi.

Uphando lubonisa ukuba le minerali inokunceda ekukhuseleni ii-chromosomes ze-DNA kumonakalo kwaye ikwanceda ekuphuculeni impilo yentliziyo. IChromium yaziwa nangokuphucula ulawulo lobunzima kunye nempilo yengqondo.

Zimbini iintlobo ze-chromium, ngokweZiko lezeMpilo leSizwe. Enye ye-trivalent (chromium 3+), efumaneka ikakhulu kukutya kwaye enye ine-hexavalent (chromium 6+), ethathwa njengenetyhefu, esetyenziswa kwizicelo zeshishini.

IChromium ngokwendalo ikhona ekutyeni, umntu omdala oneminyaka eyi-19 ukuya kwi-50 iminyaka (eyindoda) kufuneka abenee-micrograms ezingama-35 kunye (nabasetyhini) ii-micrograms ezingama-25. Ukusilela kwale minerali kunokubangela ukudinwa, amathambo abuthathaka, impilo enkenenkene yesikhumba, impilo yamehlo enkenenkene, inkumbulo engeyiyo, njl.

Nalu uluhlu lokutya okutyebileyo kwi-chromium.

1. Brokholi

I-Brokholi yenye yokutya okusempilweni kwiplanethi, etyebile kwi-chromium nayo. Le mifuno yaziwa ngezakhamzimba zayo ezinempilo ezifana nevithamin A, calcium, vitamin C, vitamin B6, kunye nemagniziyam. Unokonyusa ukubanjwa kwe-chromium ngokutya i-broccoli ene-steamed okanye inguqulelo yayo ekhutshiweyo.

2. Umbona

Umbona ngomnye umthombo wendalo we-chromium. Umbona uqulethe nezinye iivithamini kunye neeminerali ezinjenge-iron, i-vitamin B6 kunye ne-magnesium. Ukutya umbona kuya kuthintela isifo seswekile, ukuphucula iimeko zentliziyo, uxinzelelo lwegazi olusezantsi kunye nokuthintela umhlaza wekolon.

3. Ibhatata emnandi

Iitapile zityebile kwizondlo ezininzi, kubandakanya i-chromium, ivithamin A, ivithamin C, imanganizi kunye nezinye iivithamini kunye neeminerali. Ibhatata emhlophe ikwajongwa isempilweni kuneetapile eziqhelekileyo.

4. Inyama yenkomo etyiswa ingca

Inyama yenkomo etyiswe ingca ityebile kwi-chromium kunye nezinye izimbiwa ezifana ne-zinc, i-iron, i-phosphorus, i-sodium kunye ne-potassium. Olu hlobo lwenkomo lusempilweni kakhulu kwaye lunencasa, equlathe i-omega-3 kunye ne-omega-6 fatty acids, antioxidants, linoleic acid kunye nezinye iivithamini ezibalulekileyo.

5. Ihabile

I-Oats ithathwa njengenye yokutya kwasekuseni okunempilo. Ikwangumthombo obalaseleyo we-chromium, calcium, iron, vitamin B6, kunye nemagnesium. Zilayishwe kwifayibha yokutya kwaye zinoluhlu lweepropathi zokunciphisa i-cholesterol esempilweni.

6. Iimbotyi eziluhlaza

Iimbotyi eziluhlaza zityebile kwi-chromium kwaye yiyo loo nto kufuneka uzibandakanye kwisidlo sakho. Ikomityi yeembotyi eziluhlaza ine-2.04 micrograms ze-chromium. Zinezinye izondlo ezifana ne-vitamin K, i-vitamin C, i-vitamin B2, i-folate kunye nefiber.

7. Amaqanda

Ngaba uyazi ukuba amaqanda atyebile kwi-chromium? Ngomnye wemithombo ecebileyo ye-chromium equkethe ii-micrograms ezingama-26 ze-chromium. Amaqanda atyebile kwiproteni, calcium, ivithamin D, ivithamin B12, magnesium, kunye nevithamini B6.

8. Iidiliya

Iidiliya ngumthombo obalaseleyo we-chromium, ivithamini A, ivithamin C, ivithamin B6 kunye nezinye iivithamini kunye neeminerals. Ukusela ijusi yomdiliya kuyonyusa ukungenisa kwakho i-chromium, njengoko indebe yejusi yomdiliya iqulethe ii-micrograms eziyi-8 ze-chromium.

9. Iitumato

Iitumato zikwangokunye kokutya okutyebileyo kwi-chromium. Ikomityi enye yetumato iqulethe ii-micrograms eziyi-1.26 zechromium. Iitumato zikwivithamini C eninzi, i-biotin, ifayibha kunye ne potassium. Ungongeza iitamatisi ezintsha kwiisaladi nakwiisuphu zakho.

10. Igwele leBrewer

Igwele leBrewer lolunye uhlobo lokutya olucebile kwi-chromium. Ipunipoon enye ye-brewer's yeast ibonelela nge-15 micrograms ze-chromium. Igwele leBrewer lisetyenziswa njengesongezelelo sesondlo kunye nenani eliphezulu lechromium liya kunceda umzimba wakho ugcine amanqanaba eswekile yegazi eliqhelekileyo.

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