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Zowonjezera ndi Ubwino Wathanzi la Zakudya Chromium | BoldSkyChromium ndi mchere womwe anthu ambiri sadziwa. Ndi mtundu wa mchere womwe umafunikira thupi pang'ono pang'ono kuti ugwire bwino ntchito. Chromium imagwira gawo lalikulu pakukolola kwa insulin komwe kumalola kuti thupi lizitha kuyeza shuga.
Kafukufuku akuwonetsa kuti mcherewu umatha kuteteza ma chromosomes a DNA kuti asawonongeke komanso amathandizira kukonza thanzi lamtima. Chromium imadziwikanso kuti imathandizira kuwongolera kunenepa komanso thanzi laubongo.
Pali mitundu iwiri ya chromium, malinga ndi National Institute of Health. Imodzi ndi yopambana (chromium 3+), yomwe imapezeka kwambiri mu zakudya ndipo ina ndi hexavalent (chromium 6+), yomwe imadziwika kuti ndi poizoni, yomwe imagwiritsidwa ntchito m'mafakitale.
Chromium mwachilengedwe imapezeka pazakudya, munthu wamkulu wazaka 19 mpaka 50 (wamwamuna) ayenera kukhala ndi ma micrograms 35 ndi (wamkazi) ma micrograms 25. Kuperewera kwa mcherewu kumatha kubweretsa kutopa, mafupa ofooka, khungu lofooka, thanzi la maso, kukumbukira bwino, ndi zina zambiri.
Nawu mndandanda wazakudya zomwe zili ndi chromium.
1. Broccoli
Broccoli ndi imodzi mwazakudya zabwino kwambiri padziko lapansi, zomwe zili ndi chromium nawonso. Zomera izi zimadziwika ndi zakudya zosiyanasiyana monga vitamini A, calcium, vitamini C, vitamini B6, ndi magnesium. Mutha kuwonjezera kudya kwa chromium mwa kudya broccoli kapena nthunzi yake.
2. Chimanga
Chimanga ndi gwero lina lachilengedwe la chromium. Chimanga chimakhalanso ndi mavitamini ndi michere ina monga chitsulo, vitamini B6 ndi magnesium. Kudya chimanga kumateteza matenda ashuga, kusintha mtima, kutsika kwa magazi komanso kupewa khansa ya m'matumbo.
3. Mbatata Yokoma
Mbatata zili ndi zakudya zambiri zofunika, kuphatikizapo chromium, vitamini A, vitamini C, manganese ndi mavitamini ndi michere ingapo. Mbatata imawerengedwa kuti ndi yathanzi kuposa mbatata wamba.
4. Ng'ombe Zodyetsedwa Ndi Udzu
Ng'ombe zodyetsedwa ndi msipu zimakhala ndi chromium ndi mchere wina monga zinc, iron, phosphorous, sodium ndi potaziyamu. Ng'ombe yamtunduwu imakhala yathanzi komanso yosavuta, yomwe imakhala ndi omega-3 ndi omega-6 fatty acids, antioxidants, linoleic acid ndi mavitamini ena ofunikira.
5. Oats
Oats amadziwika kuti ndi imodzi mwazakudya zabwino kwambiri zam'mawa. Komanso ndi gwero labwino kwambiri la chromium, calcium, iron, vitamini B6, ndi magnesium. Amadzaza ndi michere yazakudya ndipo amakhala ndi mafuta ambiri ochepetsa mafuta m'thupi.
6. Nyemba zobiriwira
Nyemba zobiriwira zili ndi chromium ndichifukwa chake muyenera kuziphatikiza pazakudya zanu. Kapu ya nyemba zobiriwira imakhala ndi ma micrograms 2.04 a chromium. Amakhalanso ndi zakudya zina monga vitamini K, vitamini C, vitamini B2, folate ndi fiber.
7. Mazira
Kodi mumadziwa kuti mazira amakhalanso olemera ndi chromium? Ndi amodzi mwa malo olemera kwambiri a chromium okhala ndi ma micrograms 26 a chromium. Mazira amakhalanso ndi mapuloteni, calcium, vitamini D, vitamini B12, magnesium, ndi vitamini B6.
8. Mphesa
Mphesa ndi gwero labwino kwambiri la chromium, vitamini A, vitamini C, vitamini B6 ndi mavitamini ndi michere yambiri. Kumwa madzi a mphesa kumakulitsani kudya chromium, chifukwa chikho cha madzi amphesa chili ndi ma micrograms 8 a chromium.
9. Tomato
Tomato ndi chimodzi mwazakudya zomwe zili ndi chromium. Chikho chimodzi cha tomato chimakhala ndi ma micrograms 1.26 a chromium. Tomato alinso ndi vitamini C wambiri, biotin, fiber ndi potaziyamu. Mutha kuwonjezera tomato mu saladi ndi msuzi wanu.
10. Chofufumitsa cha Brewer
Yisiti ya Brewer ndi mtundu wina wa chakudya chomwe chili ndi chromium. Supuni imodzi ya yisiti ya brewer imapereka ma micrograms 15 a chromium. Yisiti ya Brewer imagwiritsidwa ntchito ngati chowonjezera chaumoyo ndipo kuchuluka kwa chromium kumathandizira thupi lanu kukhalabe ndi magwiridwe anthawi zonse a shuga wamagazi.
Gawani nkhaniyi!
Ngati mumakonda kuwerenga nkhaniyi, musaiwale kugawana nawo.
Ubwino 10 Wa Thanzi La Gelatin Muyenera Kudziwa
