Abincin mai-Chromium

Wadatacce

• Jerin abinci mai wadataccen chromium
• Adadin Chromium a cikin Abinci
• Ta yaya Chromium zai iya taimaka muku rage nauyi

Chromium wani sinadari ne wanda za'a iya samu a abinci kamar nama, hatsi da wake, kuma yana aiki a jiki ta hanyar ƙara tasirin insulin da inganta ciwon suga. Bugu da kari, wannan sinadarin na taimakawa wajen samar da tsokoki, domin yana inganta shakar sunadarai a cikin hanji, sannan kuma yana taimakawa cikin kona kitsen jiki, yana taimakawa tsarin rage nauyi.

Baya ga kasancewar su a cikin abinci, ana iya siyan chromium a matsayin kari a cikin capsules, sanannen sanannen shine chromium picolinate.

Jerin abinci mai wadataccen chromium

Babban abincin da ke cikin chromium sune:

• Nama, kaza da abincin teku;
• Qwai;
• Madara da kayayyakin kiwo;
• Cikakken hatsi kamar hatsi, flaxseed da chia;
• Dukan abinci, irin su shinkafa da burodi;
• 'Ya'yan itãcen marmari, kamar su inabi, apụl da lemu;
• Kayan lambu, irin su alayyafo, broccoli, tafarnuwa da tumatir;
• Lido, kamar su wake, waken soya da masara.

Jiki kadan kawai yake bukata na chromium a kowace rana, kuma shansa a cikin hanji yafi kyau idan ana cin chromium da abinci mai dumbin bitamin C, kamar lemu da abarba.

Adadin Chromium a cikin Abinci

Tebur da ke ƙasa yana nuna adadin chromium da ke cikin 100g na abinci.

Matan da suka manyanta suna buƙatar mcg 25 na chromium a kowace rana, yayin da maza ke buƙatar mcg 35, kuma ƙarancin wannan ma'adinai na iya haifar da alamomi kamar su gajiya, rashin jin daɗi, sauyin yanayi, da ƙara yawan glucose na jini da matakan cholesterol. Koyaya, daidaitaccen abinci, mai ɗauke da abinci waɗanda suke da wadataccen chromium, yana ba da adadin chromium da ake buƙata kowace rana.

A cikin kula da kiba, ana bada shawarar 200 mcg zuwa 600 mcg na chromium kowace rana.

Ta yaya Chromium zai iya taimaka muku rage nauyi

Sinadarin Chromium na taimakawa wajen rage kiba saboda yana sanya jiki yin amfani da sinadarin kara kuzari sosai da kuma daukar karin sunadarai, wanda ke taimakawa wajen rage glucose da jini da kuma samar da tsoka. Kari akan hakan, shima yana aiki ta hanyar rage yawan kwalastaral da kuma kara kona mai, inganta cututtuka kamar su yawan cholesterol da kuma rage ragin kiba. Learnara koyo game da mahimmancin chromium don kumburi.

Don haɓaka tasirin sa, ana iya amfani da chromium ta hanyar abubuwan ƙyau kamar su chromium picolinate da chromium citrate, kuma shawarar da aka bada shawarar shine 125 zuwa 200 mcg / rana. Manufa ita ce ɗaukar ƙarin abinci tare da abinci, ko kuma bisa ga jagorancin likita ko masaniyar abinci.

Duba bidiyo mai zuwa ka ga waɗanne abubuwan kari zasu iya taimaka maka rage nauyi: