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I-Chromium ingumbiwa wamaminerali abantu abaningi abangazi ngawo. Luhlobo lwamaminerali wokulandela umkhondo oludingwa umzimba ngamanani amancane ukuze lusebenze kahle uhlelo. I-Chromium ibamba iqhaza elikhulu ekukhiqizeni i-insulin okuvumela umzimba ukuthi ulinganise amazinga kashukela egazini.
Ucwaningo lukhombisa ukuthi le minerali ingasiza ekuvikeleni ama-chromosomes e-DNA ekulimaleni futhi isiza nasekuthuthukiseni impilo yenhliziyo. I-Chromium yaziwa nangokuthi ithuthukisa ukuphathwa kwesisindo nempilo yobuchopho.
Kunezinhlobo ezimbili ze-chromium, ngokusho kweNational Institute of Health. Enye i-trivalent (i-chromium 3+), etholakala ngokuyinhloko ekudleni kanti enye i-hexavalent (i-chromium 6+), ethathwa njengobuthi, esetshenziswa ezinhlelweni zezimboni.
I-Chromium ikhona ngokwemvelo ekudleni, umuntu omdala oneminyaka engu-19 kuye kwengu-50 (owesilisa) kufanele abe nama-micrograms angama-35 kanye (nowesifazane) ama-micrograms angama-25. Ukushoda kwaleli mineral kungadala ukukhathala, amathambo abuthakathaka, impilo yesikhumba ebuthakathaka, impilo yamehlo engeyinhle, inkumbulo embi, njll.
Nalu uhlu lokudla okunothile nge-chromium.
1. Broccoli
I-Brokholi ingenye yokudla okunempilo kakhulu emhlabeni, okunothe nge-chromium futhi. Le mifino yaziwa ngezakhi zayo ezahlukahlukene ezinempilo njengovithamini A, calcium, uvithamini C, uvithamini B6, ne-magnesium. Ungakhuphula ukungena kwe-chromium ngokudla i-broccoli eshubile noma inguqulo yayo esusiwe.
2. Ummbila
Ummbila ungomunye umthombo wemvelo we-chromium. Ummbila uqukethe namanye amavithamini namaminerali afana nensimbi, uvithamini B6 ne-magnesium. Ukudla ummbila kuzovikela isifo sikashukela, kuthuthukise izimo zenhliziyo, kwehle umfutho wegazi futhi kuvimbele umdlavuza wamathumbu.
3. Ubhatata
Ubhatata unothe ngezakhi eziningi ezibalulekile, ezibandakanya i-chromium, uvithamini A, uvithamini C, imanganizi namanye amavithamini namaminerali amaningi. Ubhatata ubuye ubhekwe njengophilile kunamazambane ajwayelekile.
4. Inyama Yenkomo edliswe utshani
Inyama yenkomo edliwe ngotshani icebile nge-chromium namanye amaminerali afana ne-zinc, i-iron, i-phosphorus, i-sodium ne-potassium. Lolu hlobo lwenkomo luphilile futhi lumnandi, oluqukethe i-omega-3 ne-omega-6 fatty acids, ama-antioxidants, i-linoleic acid namanye amavithamini abalulekile.
5. Oats
Ama-oats athathwa njengokunye kokudla kwasekuseni okunempilo kakhulu. Futhi ingumthombo omuhle kakhulu we-chromium, calcium, iron, uvithamini B6, ne-magnesium. Zilayishwe i-fiber yokudla futhi zinezindawo ezahlukahlukene zokwehlisa i-cholesterol.
6. Ubhontshisi Ohlaza
Ubhontshisi oluhlaza ucebile nge-chromium futhi yingakho kufanele uwafake ekudleni kwakho. Inkomishi yamabhontshisi aluhlaza iqukethe ama-micrograms angu-2.04 we-chromium. Zinezinye izakhamzimba ezinjengevithamini K, uvithamini C, uvithamini B2, i-folate ne-fiber.
7. Amaqanda
Ubuwazi ukuthi amaqanda nawo acebile nge-chromium? Ungomunye wemithombo ecebe kakhulu ye-chromium equkethe ama-micrograms angama-26 e-chromium. Amaqanda nawo acebile ngamaprotheni, i-calcium, uvithamini D, uvithamini B12, i-magnesium novithamini B6.
8. Amagilebhisi
Amagilebhisi awumthombo omuhle kakhulu we-chromium, uvithamini A, uvithamini C, uvithamini B6 namanye amavithamini namaminerali amaningi. Ukuphuza ijusi lamagilebhisi kuzokhuphula ukudla kwakho kwe-chromium, njengoba inkomishi yejusi yamagilebhisi iqukethe ama-micrograms ayi-8 e-chromium.
9. Utamatisi
Utamatisi futhi ungokunye kokudla okunothile nge-chromium. Inkomishi eyodwa yetamatisi iqukethe ama-micrograms angu-1.26 we-chromium. Utamatisi ubuye uvithamini C ophakeme, biotin, fibre kanye potassium. Ungangeza utamatisi omusha kumasaladi namasobho akho.
10. Imvubelo Yebhiya
Imvubelo kaBrewer olunye uhlobo lokudla olucebe nge-chromium. Isipuni esisodwa semvubelo kabhiya senza ama-micrograms ayi-15 e-chromium. Imvubelo kaBrewer isetshenziswa njengesengezo sokudla okunempilo futhi inani eliphakeme le-chromium lizosiza umzimba wakho ugcine amazinga kashukela ajwayelekile egazi.
Yabelana ngale ndatshana!
Uma ukuthandile ukufunda le ndatshana, ungakhohlwa ukuyaba.
Izinzuzo Eziyishumi Zezempilo ZeGelatin Okufanele Uzazi