Nri nwere otutu Chromium
Ndinaya
Chromium bụ ihe na-edozi ahụ nke a pụrụ ịchọta na nri dị ka anụ, ọka niile na agwa, ma na-eme ahụ n'ahụ site na ịbawanye mmetụta nke insulin na ịkwalite ọrịa shuga. Tụkwasị na nke a, ihe oriri a na-enyere aka n'ịkpụzi akwara, ebe ọ na-eme ka absorption nke protein dị na eriri afọ dịkwuo mma, na-enyekwa aka n'ọkụ abụba na-ere ọkụ, na-enyere aka ọnwụ usoro.
Na mgbakwunye na ịnọ na nri, enwere ike zụta chromium dị ka mgbakwunye na capsules, nke kacha mara amara bụ chromium picolinate.
Ndepụta nri nwere chromium
Isi nri ndị bara ọgaranya na chromium bụ:
- Anụ, ọkụkọ na azụ;
- Akwa;
- Mmiri ara ehi na ngwaahịa mmiri ara ehi;
- Mkpụrụ osisi dum dịka ọka, flaxseed na chia;
- Nri nile, dika osikapa na achicha;
- Mkpụrụ osisi, dị ka mkpụrụ vaịn, apụl na oroma;
- Akwụkwọ nri, dị ka inine, broccoli, galik na tomato;
- Mkpụrụ osisi, dị ka agwa, soya na ọka.
Ahụ chọrọ nanị obere chromium kwa ụbọchị, mmịba ya na eriri afọ ka mma mgbe a na-eri chromium na nri juputara na vitamin C, dị ka oroma na ọkwụrụ bekee.
Nri nwere otutu Chromium
Ihe mgbakwunye ChromeMgbakọ Chromium na nri
Tebụl dị n'okpuru na-egosi ọnụọgụ chromium dị na 100g nri.
| Nri (100g) | Chromium (igwe) | Calories (kcal) |
| Oat | 19,9 | 394 |
| Ntụ ọka | 11,7 | 360 |
| Achịcha French | 15,6 | 300 |
| Agwa agwa | 19,2 | 324 |
| Açaí, pulp | 29,4 | 58 |
| Unere | 4,0 | 98 |
| Karọt karọt | 13,6 | 34 |
| Wepụ Tomato | 13,1 | 61 |
| Akwa | 9,3 | 146 |
| Ara okuko | 12,2 | 159 |
Womenmụ nwanyị toro eto chọrọ mcg 25 nke chromium kwa ụbọchị, ebe ụmụ nwoke chọrọ 35 mcg, na ụkọ nke ịnweta a nwere ike ibute mgbaàmà dịka ike ọgwụgwụ, mgbakasị, mgbanwe ọnọdụ, na ịba ụba glucose ọbara na ọkwa cholesterol. Agbanyeghị, nri kwesịrị ekwesị, nke nwere ihe oriri bara ụba na chromium, na-enye ihe dị mkpa nke chromium kwa ụbọchị.
N'ime ọgwụgwọ oke ibu, a na-atụ aro 200 mcg na 600 mcg nke chromium kwa ụbọchị.
Otu Chromium nwere ike isi nyere gị aka ịkwụsị ibu
Chromium na-enyere aka ịbelata n'ihi na ọ na - eme ka ahụ jiri carbohydrates na - eme ihe ma na - etinyekwu protein, nke na - enyere aka n'ibelata glucose ọbara na akwara mmepụta. Na mgbakwunye, ọ na-arụ ọrụ site na ibelata mmepụta cholesterol na ịba ụba abụba, na-eme ka ọrịa ndị dị ka cholesterol dị elu na ịbawanye ụba. Mụta ihe banyere Mkpa chromium maka metabolism.
Iji bulie nsonaazụ ya, enwere ike iwesa chromium site na mgbakwunye capsule dịka chromium picolinate na chromium citrate, na ọgwụ a tụrụ aro bụ 125 ka 200 mcg / ụbọchị. Ihe kachasị mma bụ iji ihe mgbakwunye na nri, ma ọ bụ dịka nduzi nke dọkịta ma ọ bụ onye na-edozi ahụ si dị.
Lelee vidiyo na-esonụ ma hụ ihe mgbakwunye ndị ọzọ nwere ike inyere gị aka ịkwụsị ibu:
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