Chromium mu zakudya

Chromium ndi mchere wofunikira womwe sunapangidwe ndi thupi. Iyenera kupezeka pachakudya.

Chromium ndiyofunikira pakuwonongeka kwa mafuta ndi chakudya. Zimayambitsa mafuta acid ndi cholesterol synthesis. Ndizofunikira pakugwira ntchito kwaubongo komanso machitidwe ena amthupi. Chromium imathandizanso mu insulin kuchitapo komanso kuwonongeka kwa shuga.

Gwero labwino kwambiri la chromium ndi yisiti ya brewer. Komabe, anthu ambiri sagwiritsa ntchito yisiti ya brewer chifukwa imayambitsa kuphulika (m'mimba m'mimba) ndi nseru. Nyama ndi zinthu zonse zambewu ndizabwino. Zipatso zina, ndiwo zamasamba, ndi zonunkhira zimakhalanso zabwino.

Zina zabwino za chromium ndi izi:

• Ng'ombe
• Chiwindi
• Mazira
• Nkhuku
• Nkhono
• Tirigu nyongolosi
• Burokoli

Kuperewera kwa chromium kumawoneka ngati kulekerera kwa glucose kovuta. Zimapezeka mwa anthu achikulire omwe ali ndi matenda a shuga amtundu wa 2 komanso makanda omwe ali ndi vuto la kuperewera kwa zakudya m'thupi. Kutenga chowonjezera cha chromium kumatha kuthandizira, koma si njira ina yothandizira mankhwala ena.

Chifukwa chotsika kwambiri komanso kuchuluka kwa chromium, kawopsedwe sikofala.

A Food and Nutrition Board ku Institute of Medicine amalimbikitsa anthu kudya chromium:

Makanda

• Miyezi 0 mpaka 6: ma micrograms 0.2 patsiku (mcg / tsiku) *
• Miyezi 7 mpaka 12: 5.5 mcg / tsiku *

Ana

• Zaka 1 mpaka 3: 11 mcg / tsiku *
• Zaka 4 mpaka 8: 15 mcg / tsiku *
• Amuna azaka 9 mpaka 13 zaka: 25 mcg / tsiku *
• Akazi azaka 9 mpaka 13 zaka: 21 mcg / tsiku *

Achinyamata ndi achikulire

• Amuna azaka 14 mpaka 50: 35 mcg / tsiku *
• Amuna azaka 51 ndi kupitirira: 30 mcg / tsiku *
• Amayi azaka 14 mpaka 18: 24 mcg / tsiku *
• Akazi azaka 19 mpaka 50: 25 mcg / tsiku *
• Azimayi azaka 51 kapena kupitilira apo: 20 mcg / tsiku *
• Azimayi apakati azaka 19 mpaka 50: 30 mcg / tsiku (zaka 14 mpaka 18: 29 * mcg / tsiku)
• Amayi achimuna azaka zapakati pa 19 mpaka 50: 45 mcg / tsiku (zaka 14 mpaka 18: 44 mcg / tsiku)

AI kapena Intake Yokwanira *

Njira yabwino kwambiri yopezera mavitamini ofunikira tsiku ndi tsiku ndi kudya zakudya zopatsa thanzi zomwe zimakhala ndi zakudya zosiyanasiyana kuchokera pagawo lowongolera zakudya.

Malangizo apadera amatengera zaka, kugonana, ndi zina (monga mimba). Amayi omwe ali ndi pakati kapena omwe akutulutsa mkaka wa m'mawere (akumayamwa) amafunika ndalama zambiri. Funsani wothandizira zaumoyo kuti ndi ndalama ziti zomwe zingakuthandizeni.

Zakudya - chromium

Mason JB. Mavitamini, kufufuza mchere, ndi micronutrients ena. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. Wolemba 25. Philadelphia, PA: Elsevier Saunders; 2016: chap 218.

Salwen MJ. Mavitamini ndi kufufuza zinthu. Mu: McPherson RA, Pincus MR, olemba., Eds. Henry's Clinical Diagnosis and Management by Laboratory Methods. Wachitatu. St Louis, MO: Elsevier; 2017: mutu 26.

Smith B, Thompson J. Chakudya ndi kukula. Mu: Chipatala cha Johns Hopkins; Hughes HK, Kahl LK, okonza. Buku la Harriet Lane. Wolemba 21. Philadelphia, PA: Elsevier; 2018: mutu 21.