Ukutya okunotyebileyo kweChromium
Umxholo
- Uluhlu lokutya okune-chromium
- Inani leChromium ekutyeni
- Inokukunceda njani iChromium ukunciphisa umzimba
IChromium sisakha-mzimba esinokufumaneka ekutyeni okufana nenyama, ukutya okuziinkozo kunye neembotyi, kwaye kusebenza emzimbeni ngokwandisa ifuthe le-insulin kunye nokuphucula isifo seswekile. Ukongeza, esi sondlo sinceda ekwakheni izihlunu, njengoko siphucula ukufunxwa kweeproteni emathunjini, kwaye ikwanceda ekutshiseni amanqatha omzimba, inceda inkqubo yokunciphisa umzimba.
Ukongeza ekubeni khona ekutyeni, i-chromium inokuthengwa njengesongezo kwiifomsile, eyona yaziwa ngokuba yi-chromium picolinate.
Uluhlu lokutya okune-chromium
Ukutya okuphambili okunotye kwi-chromium zezi:
- Inyama, inkukhu kunye nokutya kwaselwandle;
- Amaqanda;
- Ubisi kunye neemveliso zobisi;
- Iinkozo ezipheleleyo ezifana nehabile, iflakisi kunye nechaia;
- Ukutya okupheleleyo, okufana nerayisi kunye nesonka;
- Iziqhamo, ezifana neediliya, ii-apile kunye neeorenji;
- Imifuno, enje ngesipinatshi, ibroccoli, igalikhi kunye neetumato;
- Iimbotyi, ezinjengeembotyi, iimbotyi zesoya kunye nombona.
Umzimba ufuna kuphela isixa esincinci se-chromium yonke imihla, kwaye ukufunxeka kwawo emathunjini kubhetele xa i-chromium ityiwa ngokutya okune-vitamin C, enje nge-orenji kunye nenaninasi.
Ukutya okunotyebileyo kweChromium
Isongezelelo seChannelInani leChromium ekutyeni
Itheyibhile engezantsi ibonisa inani le-chromium ekhoyo kwi-100g yokutya.
| Ukutya (100g) | IChromium (mcg) | Iikhalori (kcal) |
| Oat | 19,9 | 394 |
| Umgubo | 11,7 | 360 |
| Isonka saseFransi | 15,6 | 300 |
| Iimbotyi eziluhlaza | 19,2 | 324 |
| Açaí, umgubo | 29,4 | 58 |
| Ibhanana | 4,0 | 98 |
| Iminqathe eluhlaza | 13,6 | 34 |
| Isicatshulwa setamatato | 13,1 | 61 |
| Iqanda | 9,3 | 146 |
| Ibele lenkukhu | 12,2 | 159 |
Abafazi abadala bafuna i-25 mcg ye-chromium ngosuku, ngelixa amadoda efuna i-35 mcg, kwaye ukunqongophala kwale minerali kunokubangela iimpawu ezinjengokudinwa, ukuba nochuku, ukutshintsha kweemvakalelo, kunye nokunyusa iswekile yegazi kunye namanqanaba e-cholesterol. Nangona kunjalo, ukutya okunezakha mzimba, okuqulathe ukutya okutyebileyo kwi-chromium, kubonelela ngezixa ezifanelekileyo ze-chromium ngosuku.
Kunyango lokutyeba, i-200 mcg ukuya kwi-600 mcg ye-chromium ngosuku iyacetyiswa.
Inokukunceda njani iChromium ukunciphisa umzimba
IChromium iyanceda ukunciphisa umzimba kuba yenza ukuba umzimba usebenzise iicarbohydrate ezingaphezulu kwaye uthathe iiprotein ezininzi, ezinceda ukunciphisa iswekile yegazi kunye nemveliso yezihlunu. Ukongeza, ikwasebenza ngokunciphisa ukuveliswa kwecholesterol kunye nokunyuka kokutsha kwamafutha, ukuphucula izifo ezinje ngecholesterol ephezulu kunye nokunyuka kobunzima. Funda ngakumbi malunga nokubaluleka kwe-chromium ye-metabolism.
Ukuphucula iziphumo zayo, i-chromium inokusetyenziswa nangamachiza e-capsule anje nge-chromium picolinate kunye ne-chromium citrate, kwaye idosi ekhuthazwayo yi-125 ukuya kwi-200 mcg / ngosuku. Eyona nto ilungileyo kukuthatha isongezelelo ngokutya, okanye ngokwesikhokelo sikagqirha okanye isondlo.
Jonga le vidiyo ilandelayo kwaye ubone ukuba zeziphi ezinye izongezo ezinokukunceda ukunciphisa umzimba:
Amanqaku Anomdla
I-epicondylitis ephakathi - ingqiniba yegolfer
