I-Chromium ekudleni

I-Chromium iyiminerali ebalulekile engenziwanga ngumzimba. Kumele itholakale ekudleni.

I-Chromium ibalulekile ekuhlukaneni kwamafutha nama-carbohydrate. Kuvusa i-fatty acid ne-cholesterol synthesis. Zibalulekile ekusebenzeni kobuchopho nakwezinye izinqubo zomzimba. I-Chromium ibuye isize ekwenzekeni kwe-insulin nokonakala kweglucose.

Umthombo omuhle kakhulu we-chromium imvubelo yebhiya. Kodwa-ke, abantu abaningi abayisebenzisi imvubelo ye-brewer ngoba ibangela ukuqunjelwa (isisu esiswini) kanye nesicanucanu. Inyama nemikhiqizo yokusanhlamvu ephelele iyimithombo enhle kakhulu. Ezinye izithelo, imifino nezinongo nakho kuyimithombo emihle kakhulu.

Eminye imithombo emihle ye-chromium ifaka okulandelayo:

• Inkomo
• Isibindi
• Amaqanda
• Inyama yenkukhu
• Ama-oysters
• Amagciwane kakolweni
• I-broccoli

Ukuntuleka kwe-chromium kungabonakala njengokuphazamiseka kokubekezelelana kwe-glucose. Kwenzeka kubantu asebekhulile abanesifo sikashukela sohlobo lwe-2 nasezinsaneni ezinamaprotheni-ikhalori ukungondleki. Ukuthatha isengezo se-chromium kungasiza, kepha akuyona enye indlela yokwelashwa.

Ngenxa yokumuncwa okuphansi namazinga aphezulu wokukhishwa we-chromium, ubuthi abuvamile.

IFood and Nutrition Board e-Institute of Medicine incoma lokhu kudla okulandelayo kwe-chromium:

Izinsana

• Izinyanga ezi-0 kuye kwezingu-6: ama-micrograms angu-0.2 ngosuku (mcg / usuku) *
• Izinyanga eziyi-7 kuya kwezingu-12: 5.5 mcg / usuku *

Izingane

• Iminyaka eyi-1 kuye kwengu-3: 11 mcg / usuku *
• Iminyaka emi-4 kuya kwengu-8: 15 mcg / usuku *
• Iminyaka yobudala besilisa iminyaka eyi-9 kuye kwengu-13: 25 mcg / usuku *
• Abesifazane abaneminyaka engu-9 kuya kwengu-13 ubudala: 21 mcg / usuku *

Intsha kanye nabantu abadala

• Abesilisa abaneminyaka engu-14 kuya kwengu-50: 35 mcg / ngosuku *
• Abesilisa abaneminyaka engama-51 nangaphezulu: 30 mcg / usuku *
• Abesifazane abaneminyaka engu-14 kuya ku-18: 24 mcg / ngosuku *
• Abesifazane abaneminyaka engu-19 kuya kwengu-50: 25 mcg / ngosuku *
• Abesifazane abaneminyaka engu-51 nangaphezulu: 20 mcg / usuku *
• Abesifazane abakhulelwe baneminyaka engu-19 kuya kwengu-50: 30 mcg / ngosuku (iminyaka engu-14 kuya kwengu-18: 29 * mcg / usuku)
• Ukwenza abesifazane besifazane abaneminyaka engu-19 kuya kwengu-50: 45 mcg / ngosuku (iminyaka engu-14 kuya kwengu-18: 44 mcg / ngosuku)

I-AI noma Ukudla okwanele

Indlela engcono yokuthola imfuneko yansuku zonke yamavithamini abalulekile ukudla ukudla okulinganiselayo okuqukethe izinhlobo ezahlukene zokudla kusuka kupuleti lokuqondisa ukudla.

Izincomo ezithile zincike ebudaleni, ocansini, nakwezinye izinto (njengokukhulelwa). Abesifazane abakhulelwe noma abenza ubisi lwebele (ukuncelisa) badinga amanani aphezulu. Buza umhlinzeki wakho wezokunakekelwa kwempilo ukuthi yiliphi inani elikulungele kakhulu.

Ukudla - i-chromium

UMason JB. Amavithamini, umkhondo wamaminerali, namanye ama-micronutrients. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-25. IPhiladelphia, PA: Elsevier Saunders; 2016: isahluko 218.

USalwen MJ. Amavithamini nezinto ezilandelwayo. Ku: McPherson RA, Pincus MR, abahleli. UHenry’s Clinical Diagnosis and Management by Laboratory Methods. Umhla ka-23. ISt Louis, MO: Elsevier; 2017: isahluko 26.

USmith B, Thompson J. Ukudla okunomsoco nokukhula. Ku: Isibhedlela iJohns Hopkins; UHughes HK, Kahl LK, ama-eds. IHarriet Lane Handbook. Umhlaka 21. IPhiladelphia, PA: Elsevier; 2018: isahluko 21.