Chromium a cikin abinci

Chromium muhimmin ma'adinai ne wanda jiki baya yin sa. Dole ne a samo shi daga abinci.

Chromium yana da mahimmanci a cikin raunin mai da mai ƙwanƙwasa. Yana kara kuzari da mai da ƙwayar cholesterol. Suna da mahimmanci ga aikin kwakwalwa da sauran matakan jiki. Chromium shima yana taimakawa cikin aikin insulin da raunin glucose.

Mafi kyawun tushen chromium shine yisti na brewer. Koyaya, mutane da yawa basa amfani da yisti na giya saboda yana haifar da kumburi (kumburin ciki) da tashin zuciya. Nama da kayan hatsi gaba ɗaya ingantattu ne. Wasu 'ya'yan itace, kayan marmari, da kayan yaji suma sunada inganci.

Sauran kyawawan hanyoyin chromium sun haɗa da masu zuwa:

• Naman sa
• Hanta
• Qwai
• Kaza
• Kawa
• Kwayar hatsi
• Broccoli

Rashin chromium ana iya ganin rashin haƙuri na glucose. Yana faruwa ne a cikin tsofaffi masu fama da ciwon sukari na 2 da jarirai masu fama da rashin abinci mai gina jiki-kalori. Shan karin sinadarin chromium na iya taimakawa, amma ba madadin sauran magani ba.

Saboda karancin sha da yawan fitowar sinadarin chromium, yawan guba ba abu ne gama gari ba.

Hukumar Abinci da Abinci a Cibiyar Magunguna ta ba da shawarar cin abinci mai zuwa don chromium:

Jarirai

• 0 zuwa watanni 6: microgram 0.2 a kowace rana (mcg / rana) *
• 7 zuwa 12 watanni: 5.5 mcg / rana *

Yara

• 1 zuwa 3 shekaru: 11 mcg / rana *
• 4 zuwa 8 shekaru: 15 mcg / rana *
• Maza masu shekaru 9 zuwa 13: 25 mcg / rana *
• Mace masu shekaru 9 zuwa 13: 21 mcg / day *

Matasa da manya

• Maza masu shekaru 14 zuwa 50: 35 mcg / rana *
• Maza masu shekaru 51 da sama da: 30 mcg / rana *
• Mata masu shekaru 14 zuwa 18: 24 mcg / rana *
• Mata masu shekaru 19 zuwa 50: 25 mcg / rana *
• Mata masu shekaru 51 zuwa sama: 20 mcg / day *
• Mata masu ciki masu shekaru 19 zuwa 50: 30 mcg / rana (shekara 14 zuwa 18: 29 * mcg / rana)
• Yin saduwa da mata masu shekaru 19 zuwa 50: 45 mcg / rana (shekara 14 zuwa 18: 44 mcg / rana)

AI ko Isasshen Amfani *

Hanya mafi kyau don samun buƙatun yau da kullun na mahimmin bitamin shine cin abinci mai daidaituwa wanda ya ƙunshi abinci iri-iri daga farantin jagoran abinci.

Takamaiman shawarwari sun dogara da shekaru, jima'i, da wasu dalilai (kamar ciki). Matan da ke da ciki ko samar da nono (lactating) suna buƙatar adadi mai yawa. Tambayi mai ba ku kiwon lafiya wane adadin ne ya fi dacewa a gare ku.

Abinci - chromium

Mason JB. Vitamin, ma'adanai masu alama, da sauran kayan ƙarancin abinci. A cikin: Goldman L, Schafer AI, eds. Magungunan Goldman-Cecil. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: babi na 218.

Salwen MJ. Vitamin da abubuwa masu alama. A cikin: McPherson RA, Pincus MR, eds. Henry's Clinical Diagnosis and Management by Hanyoyin Laboratory. 23 ga ed. St Louis, MO: Elsevier; 2017: babi na 26.

Smith B, Thompson J. Gina Jiki da ci gaba. A cikin: Asibitin Johns Hopkins; Hughes HK, Kahl LK, eds. Littafin Harriet Lane. 21st ed. Philadelphia, PA: Elsevier; 2018: babi na 21.