Ukudla okunothe ngeChromium
-Delile
- Uhlu lokudla okunothe chromium
- Inani le-Chromium ekudleni
- I-Chromium ingakusiza kanjani ukuthi ulahlekelwe isisindo
I-Chromium yisakhi esitholakala ekudleni okufana nenyama, okusanhlamvu okuphelele nobhontshisi, futhi isebenza emzimbeni ngokwandisa umphumela we-insulin nokwenza ngcono isifo sikashukela. Ngaphezu kwalokho, lesi sithako sisiza ekwakheni imisipha, ngoba sithuthukisa ukumuncwa kwamaprotheni emathunjini, futhi sisiza nasekushiseni amafutha omzimba, sisiza inqubo yokuncipha.
Ngaphezu kokuba khona ekudleni, i-chromium ingathengwa futhi njengesengezo kumaphilisi, okuyaziwa kakhulu nge-chromium picolinate.
Uhlu lokudla okunothe chromium
Ukudla okuyinhloko okunothe nge-chromium yile:
- Inyama, inkukhu nokudla kwasolwandle;
- Amaqanda;
- Ubisi nemikhiqizo yobisi;
- Izinhlamvu eziphelele njenge-oats, i-flaxseed ne-chia;
- Ukudla okuphelele, njengelayisi nesinkwa;
- Izithelo, ezinjengamagilebhisi, ama-apula namawolintshi;
- Imifino, njengesipinashi, i-broccoli, igalikhi notamatisi;
- Imidumba, njengobhontshisi, ubhontshisi kanye nommbila.
Umzimba udinga kuphela inani elincane le-chromium nsuku zonke, futhi ukumuncwa kwawo emathunjini kungcono uma i-chromium idliwa nokudla okunothe ku-vitamin C, okufana ne-orange kanye uphayinaphu.
Ukudla okunothe ngeChromium
Isengezo se-ChromeInani le-Chromium ekudleni
Ithebula elingezansi likhombisa inani le-chromium elikhona ku-100g wokudla.
| Ukudla (100g) | I-Chromium (mcg) | Amakholori (kcal) |
| Oat | 19,9 | 394 |
| Ufulawa | 11,7 | 360 |
| Isinkwa saseFrance | 15,6 | 300 |
| Ubhontshisi obuhlaza | 19,2 | 324 |
| Açaí, uginindela | 29,4 | 58 |
| Ibhanana | 4,0 | 98 |
| Isanqante eluhlaza | 13,6 | 34 |
| Utamatisi ukhishwe | 13,1 | 61 |
| Iqanda | 9,3 | 146 |
| Inkukhu yebele | 12,2 | 159 |
Abesifazane abadala badinga ama-25 mcg we-chromium ngosuku, kuyilapho amadoda edinga ama-35 mcg, futhi ukushoda kwaleli mineral kungadala izimpawu ezinjengokukhathala, ukucasuka, ukushintsha kwemizwelo, nokukhuphuka kweglucose yegazi namazinga e-cholesterol. Kodwa-ke, ukudla okunomsoco, okuqukethe ukudla okunothile nge-chromium, kunikeza inani elidingekayo le-chromium ngosuku.
Ekwelapheni ukukhuluphala kunconywa ama-200 mcg kuya ku-600 mcg we-chromium ngosuku.
I-Chromium ingakusiza kanjani ukuthi ulahlekelwe isisindo
I-Chromium iyasiza ekwehliseni isisindo ngoba yenza umzimba usebenzise ama-carbohydrate amaningi futhi imunce amaprotheni amaningi, okusiza ekwehliseni i-glucose yegazi nokukhiqizwa kwemisipha. Ngaphezu kwalokho, isebenza ngokunciphisa ukukhiqizwa kwe-cholesterol nokwandisa ukushiswa kwamafutha, ukuthuthukisa izifo ezifana ne-cholesterol ephezulu nokwandisa ukunciphisa umzimba. Funda kabanzi mayelana nokubaluleka kwe-chromium ye-metabolism.
Ukwenza ngcono imiphumela yayo, i-chromium nayo ingasetshenziswa ngokusebenzisa izithasiselo ze-capsule ezifana ne-chromium picolinate kanye ne-chromium citrate, kanti umthamo onconywayo ngu-125 kuya ku-200 mcg / ngosuku. Okufanelekile ukuthatha isithasiselo ngokudla, noma ngokuyalelwa ngudokotela noma isazi sokudla.
Buka le vidiyo elandelayo bese ubona ukuthi iziphi ezinye izithako ezingakusiza ulahlekelwe isisindo:
Imibhalo Emisha
Izinto eziyi-16 okufanele uzazi ngePiquerism
