Chigamulocho n’choonekeratu. Komabe, zingakhale bwino kuganizira kaye chrome ndi chiyani?
· Kudya kwa chromium ndikofunikira kwambiri kwa odwala matenda ashuga, chifukwa kumayang'anira shuga wamagazi. Njira yosavuta komanso yachilengedwe yowonjezera shuga kwa anthu omwe ali ndi vutoli ndikusinthira ku zakudya zamtundu uliwonse. Chromium imakulitsa kuchuluka kwa shuga ndikupangitsa kuti ma carbohydrate atengeke bwino.
Zimathandiza thupi kumanga minofu - chinthu ichi ndi chofunika kwambiri ngati mukuchita nawo masewera olimbitsa thupi, olimba. Kuti makinawo azigwira bwino ntchito komanso kukula kwa minofu, thupi limafunikira zakudya zopatsa thanzi (zolemera mu fiber). Komabe, ngati milingo ya shuga m'magazi anu musanayambe kapena mutatha kulimbitsa thupi nthawi zambiri imakhala yocheperako, ma carbs sangagwire ntchito momwe ayenera. Yankho, kachiwiri, ndikudya chromium yokwanira. Ena amakonda zowonjezera zowonjezera (chromium picolinate imatengedwa kuti ndi imodzi mwazabwino kwambiri), koma mutha kudya zakudya zokhala ndi chromium pafupipafupi (zambiri pansipa).
· Chromium imathandiza kuchepetsa kuthamanga kwa magazi chifukwa chogwirizana kwambiri ndi njira zoyendetsera insulin. Ngati milingo ya insulini ikukwera kwambiri, ndiye kuti kuthamanga kwa magazi kumatha kukwera, ndipo izi zimayika mtolo wina m'thupi. Ngati izi zimachitika nthawi zonse, mavuto aakulu a mtima akhoza kuchitika. Apanso, yankho ndikupeza chromium yokwanira kuchokera ku zakudya zopatsa thanzi, zathanzi. Kuphatikiza apo, ndikofunikira kuti nthawi zonse muzipeza nthawi yochita masewera olimbitsa thupi.
· Zakudya zokhala ndi chromium zimathandizira kuchepetsa thupi mwachangu komanso mosapweteka kwa iwo omwe ali ndi vuto la kunenepa kwambiri kapena kunenepa kwambiri. Izi zimagwirizananso ndi ntchito ya insulin m'thupi: kulumpha kwake kumapereka kumvera, kuwonjezeka kwa njala, ngakhale thupi liri lodzaza m'mbali zonse. Popeza kuchuluka kwa shuga kumakhala ndi gawo lofunikira pakuwonda, ndikofunikira kukhala ndi zakudya zopatsa thanzi zomwe zimaphatikizapo zakudya zomwe zili ndi chromium, chitsulo, zinki - zimapereka kumverera kwa satiety ndikukulolani kuti mukhale ndi shuga wabwinobwino wamagazi.
Ndi zakudya ziti zomwe zili ndi chromium yambiri?
Muyenera kudya 24-35 micrograms (mcg) ya chromium patsiku. Kuti muchite izi, phatikizani zakudya zotsatirazi muzakudya zanu:
· Burokoli ndi ndiwo zamasamba zathanzi zomwe zimakhala ndi chromium yambiri kuposa zakudya zina zambiri. Kapu yokha ya broccoli imakupatsirani 53% ya mtengo wanu watsiku ndi tsiku wa chromium. Broccoli imakhalanso gwero labwino la fiber, kotero imakupangitsani kumva kuti ndinu okhuta.
· Oat flakes zabwino kwa odwala matenda ashuga, chifukwa. kupereka kumva kukhuta kwa nthawi yayitali. Ndiwolemera mu fiber kuposa mbewu zina zambiri komanso ndi gwero lachilengedwe la mapuloteni ndi michere monga magnesium, potaziyamu, ndi chitsulo. Chikho chimodzi cha oatmeal chimakhala ndi 30% ya mtengo watsiku ndi tsiku wa chromium.
· Balere ndi gwero lina labwino kwambiri la chromium, lomwe limadziwika ndi mphamvu yake yowongolera kuchuluka kwa shuga m'magazi. Kapu ya phala la balere imakhala ndi 46% ya mtengo watsiku ndi tsiku wa chromium. Ndi bwino kugwiritsa ntchito balere monga gawo la mphodza kapena supu.
· Zobiriwira, makamaka kale, sipinachi, letesi yachiroma, ndi spirulina magwero abwino a chromium, kupatula kungokhala okoma. Zomwe zili mu chromium mwa iwo zimadalira kwambiri njira yolima - mwachibadwa, zambiri zimakhala mu masamba "organic". Zobiriwira zimakhalanso ndi magnesium, yomwe, monga chromium, imathandizira kuti shuga asamayende bwino, motero amakhala awiri mwa amodzi.
· Magwero ena a chromium: mtedza, njere, mbewu zonse (kuphatikizapo chimanga), tomato, nyemba (kuphatikizapo nyemba za koko ndi nyemba za khofi), katsitsumzukwa, mbatata (yam), mbatata yokhazikika, nthochi, ndi maapulo. Kuphatikiza apo, chromium yambiri imapezeka mu yisiti yopatsa thanzi.
Nthawi zambiri, idyani zakudya zambiri zamasamba tsiku lililonse, ndipo mudzapanganso kusowa kwa chromium m'thupi. Ngati pazifukwa zina mulibe chakudya chatsopano (mwachitsanzo, paulendo wotanganidwa wabizinesi), gwiritsani ntchito zowonjezera zakudya kapena ma multivitamin okhala ndi gawo latsiku ndi tsiku la chromium.