Hukuncin a bayyane yake. Duk da haka, zai yi kyau a gane farko menene chrome don?
· Shan chromium yana da matukar muhimmanci ga masu ciwon sukari, domin yana daidaita sukarin jini. Hanya mai sauƙi da na halitta don inganta matakan sukari ga mutanen da ke da wannan matsala ita ce canza zuwa tsarin abinci na tsire-tsire. Chromium yana haɓaka matakan glucose kuma yana ba da damar ɗaukar carbohydrates cikin inganci.
Taimakawa jiki gina tsoka - wannan abu yana da mahimmanci musamman idan kun shiga horo na jiki, dacewa. Don aikin santsi na inji da haɓakar tsoka, jiki yana buƙatar hadaddun (mai wadatar fiber) carbohydrates. Koyaya, idan matakan sukari na jini kafin- da bayan motsa jiki galibi suna da inganci, carbs ba zai yi aiki yadda ya kamata ba. Maganin, kuma, shine cinye isasshen chromium. Wasu sun fi son ƙarin kari na musamman (chromium picolinate ana ɗaukar ɗayan mafi kyawun), amma kuna iya kawai ku ci abinci mai wadatar chromium akai-akai (ƙari akan wannan ƙasa).
Chromium yana taimakawa wajen rage hawan jini saboda kusancinsa da hanyoyin sarrafa insulin. Idan matakan insulin ya tashi sosai, to, hawan jini kuma zai iya tashi, kuma wannan yana sanya ƙarin nauyi a jiki. Idan wannan yana faruwa akai-akai, matsalolin zuciya mai tsanani na iya faruwa. Har ila yau, maganin shine samun isasshen chromium daga abinci mai kyau, lafiyayye. Bugu da ƙari, yana da mahimmanci don yin lokaci akai-akai don horar da jiki.
· Abincin da ke da sinadarin chromium yana taimakawa wajen rage kiba da sauri ba tare da radadi ba ga masu fama da matsalar kiba ko kiba. Hakanan yana da alaƙa da aikin insulin a cikin jiki: tsallensa yana ba da ra'ayi na zahiri, ƙara jin yunwa, koda kuwa jiki ya cika ta kowane fanni. Tun da matakan sukari suna taka muhimmiyar rawa wajen asarar nauyi, yana da mahimmanci don samun daidaitaccen abinci wanda ya haɗa da abinci da ke ɗauke da chromium, iron, zinc - suna ba da jin daɗin jin daɗi kuma suna ba ku damar kula da matakan sukari na jini lafiya.
Wadanne abinci ne masu arziki a cikin chromium?
Kuna buƙatar kawai cinye 24-35 micrograms (mcg) na chromium kowace rana. Don yin wannan, haɗa da abinci masu zuwa a cikin abincin ku:
· Broccoli kayan lambu ne mai lafiya wanda ya ƙunshi ƙarin chromium fiye da sauran abincin shuka. Kofin broccoli kawai yana ba ku kashi 53% na ƙimar ku na chromium na yau da kullun. Broccoli kuma shine tushen fiber mai kyau, don haka yana sa ku ji daɗi.
· Oat flakes mai girma ga masu ciwon sukari, saboda. ba da jin dadi na dogon lokaci. Sun fi sauran nau'ikan hatsi masu yawa kuma su ne tushen furotin da sinadirai kamar su magnesium, potassium, da baƙin ƙarfe. Kofin oatmeal ɗaya ya ƙunshi kashi 30% na ƙimar yau da kullun na chromium.
· sha'ir wani kyakkyawan tushen chromium ne, wanda aka sani da ikon sarrafa matakan sukari na jini. Kofin sha'ir porridge ya ƙunshi 46% na ƙimar yau da kullun na chromium. Zai fi kyau a yi amfani da sha'ir a matsayin ɓangare na stew kayan lambu ko a cikin miya.
· Ganye, musamman Kale, alayyahu, latas romaine, da spirulina manyan tushen chromium, ban da kasancewa mai daɗi kawai. Abubuwan da ke cikin chromium a cikin su yana dogara sosai akan hanyar noma - a zahiri, yawancin shi yana cikin ganyen "kwayoyin halitta". Ganye kuma ya ƙunshi magnesium, wanda, kamar chromium, yana taimakawa wajen kiyaye matakan sukari, don haka kusan biyu cikin ɗaya.
· Sauran tushen chromium: kwayoyi, tsaba, hatsi gaba daya (ciki har da masara), tumatir, legumes (ciki har da wake koko da wake kofi), bishiyar asparagus, dankali mai dadi (yam), dankalin yau da kullun, ayaba, da apples. Bugu da ƙari, ana samun yawancin chromium a cikin yisti mai gina jiki.
Gabaɗaya, ƙara yawan abincin shuka a kowace rana, kuma zaku iya daidaita ƙarancin chromium a cikin jiki cikin sauƙi. Idan saboda wasu dalilai ba ku da damar samun sabbin abinci (misali, yayin balaguron kasuwanci), yi amfani da abubuwan abinci masu gina jiki ko multivitamins masu ɗauke da izinin yau da kullun na chromium.