Zakudya zolemera kwambiri za Chromium

Zamkati

• Mndandanda wazakudya za chromium
• Mtengo wa Chromium mu Chakudya
• Momwe Chromium ingakuthandizireni kuti muchepetse kunenepa

Chromium ndi michere yomwe imapezeka muzakudya monga nyama, njere zonse ndi nyemba, ndipo imagwira ntchito m'thupi pakukulitsa mphamvu ya insulin ndikuthandizira matenda ashuga. Kuphatikiza apo, michere iyi imathandizira pakupanga minofu, chifukwa imathandizira kuyamwa kwa mapuloteni m'matumbo, komanso imathandizira kuwotcha mafuta amthupi, kuthandiza njira yochepetsera thupi.

Kuphatikiza pa kupezeka pachakudya, chromium itha kugulidwanso ngati chowonjezera m'ma capsules, chromium picolinate chodziwika bwino.

Mndandanda wazakudya za chromium

Zakudya zazikulu zomwe zili ndi chromium ndi izi:

• Nyama, nkhuku ndi nsomba;
• Mazira;
• Mkaka ndi mkaka;
• Mbewu zonse monga oats, flaxseed ndi chia;
• Zakudya zonse, monga mpunga ndi mkate;
• Zipatso, monga mphesa, maapulo ndi malalanje;
• Masamba, monga sipinachi, broccoli, adyo ndi tomato;
• Nyemba, monga nyemba, soya ndi chimanga.

Thupi limangofunika chromium pang'ono tsiku lililonse, ndipo kuyamwa kwake m'matumbo kumakhala bwino chromium ikamadya ndi zakudya zokhala ndi vitamini C wambiri, monga lalanje ndi chinanazi.

Mtengo wa Chromium mu Chakudya

Gome ili m'munsi likuwonetsa kuchuluka kwa chromium komwe kulipo mu 100g wazakudya.

Azimayi achikulire amafunika 25 mcg ya chromium patsiku, pomwe amuna amafunikira 35 mcg, ndipo kuchepa kwa mcherewu kumatha kuyambitsa zizindikilo monga kutopa, kukwiya, kusinthasintha kwa malingaliro, komanso kuchuluka kwa magazi m'magazi ndi mafuta m'thupi. Komabe, chakudya chamagulu, chomwe chili ndi zakudya zomwe zili ndi chromium, chimapereka chromium yokwanira patsiku.

Pochiza kunenepa kwambiri, 200 mcg mpaka 600 mcg ya chromium patsiku ikulimbikitsidwa.

Momwe Chromium ingakuthandizireni kuti muchepetse kunenepa

Chromium imathandizira kuchepa thupi chifukwa imapangitsa kuti thupi lizigwiritsa ntchito chakudya chambiri komanso kuyamwa mapuloteni ambiri, omwe amathandizira kuchepetsa magazi m'magazi komanso kupanga minofu. Kuphatikiza apo, imagwiranso ntchito pochepetsa kuchepa kwa cholesterol ndikuwonjezera kuwotcha mafuta, kukonza matenda monga cholesterol yambiri ndikuchepetsa kuchepa. Dziwani zambiri zakufunika kwa chromium wama metabolism.

Kupititsa patsogolo zotsatira zake, chromium amathanso kudyedwa kudzera pama capsule supplements monga chromium picolinate ndi chromium citrate, ndipo mlingo woyenera ndi 125 mpaka 200 mcg / tsiku. Chofunikira ndikutenga chowonjezeracho ndi chakudya, kapena malinga ndi malangizo a dokotala kapena katswiri wazakudya.

Onerani vidiyo yotsatirayi ndikuwona zina zowonjezera zomwe zingakuthandizeni kuti muchepetse thupi: