Isinqumo sicacile. Noma kunjalo, kungaba kuhle ukuthola kuqala iyini i-chrome?
• Ukuthatha i-chromium kubaluleke kakhulu kwabanesifo sikashukela, ngoba ilawula ushukela wegazi. Indlela elula nengokwemvelo yokuthuthukisa amazinga kashukela kubantu abanale nkinga ukushintshela ekudleni kwezitshalo zonke. I-Chromium ithuthukisa amazinga eglucose futhi ivumele ama-carbohydrate ukuthi amunceke ngokuphumelelayo.
Isiza umzimba ukwakha imisipha - le nto ibaluleke kakhulu uma uhlanganyela ekuqeqesheni ngokomzimba, ukuqina. Ukuze kusebenze kahle umshini nokukhula kwemisipha, umzimba udinga ama-carbohydrate ayinkimbinkimbi (acebile nge-fiber). Kodwa-ke, uma amazinga kashukela egazini ngaphambi nangemuva kokujima evame ukuba ngaphansi kwenani elifanele, ama-carbohydrate ngeke asebenze ngendlela okufanele asebenze ngayo. Isixazululo, futhi, ukudla i-chromium eyanele. Abanye bakhetha izithasiselo ezikhethekile (i-chromium picolinate ibhekwa njengenye yezingcono kakhulu), kodwa ungamane udle ukudla okucebile nge-chromium njalo (okuningi kulokho ngezansi).
· I-Chromium isiza ukwehlisa umfutho wegazi ophakeme ngenxa yokuhlotshaniswa kwayo nezindlela zokulawula i-insulin. Uma amazinga e-insulin enyuka kakhulu, khona-ke umfutho wegazi nawo ungakhuphuka, futhi lokhu kubeka umthwalo owengeziwe emzimbeni. Uma lokhu kwenzeka njalo, kungase kube nezinkinga ezinkulu zenhliziyo. Nakulokhu, ikhambi ukuthola i-chromium eyanele ekudleni okunempilo, okunempilo. Ngaphezu kwalokho, kubalulekile ukwenza njalo isikhathi sokuqeqeshwa ngokomzimba.
Ukudla okucebile nge-chromium kusiza ukwehlisa isisindo ngokushesha nangokungenabuhlungu kulabo abanenkinga yokukhuluphala ngokweqile noma ukukhuluphala ngokweqile. Lokhu futhi kuhlobene nomsebenzi we-insulin emzimbeni: ukugxuma kwayo kunikeza umuzwa wokulamba, okhulayo, noma umzimba ugcwele ngazo zonke izindlela. Njengoba amazinga kashukela edlala indima ebalulekile ekunciphiseni isisindo, kubalulekile ukuba nokudla okulinganiselayo okuhlanganisa ukudla okuqukethe i-chromium, insimbi, i-zinc - kunikeza umuzwa wokusutha futhi kukuvumela ukuthi ugcine amazinga kashukela egazi enempilo.
Yikuphi ukudla okunothe nge-chromium?
Udinga kuphela ukusebenzisa ama-micrograms (mcg) angama-24-35 we-chromium ngosuku. Ukuze wenze lokhu, faka ukudla okulandelayo ekudleni kwakho:
· I-broccoli imifino enempilo equkethe i-chromium eningi kunokunye ukudla okuningi kwezitshalo. Inkomishi nje ye-broccoli ikunikeza u-53% yenani lakho lansuku zonke le-chromium. I-Brokholi futhi ingumthombo omuhle wefayibha, ngakho ikwenza uzizwe ugcwele.
· Ama-oat flakes kuhle kwabanesifo sikashukela, ngoba. nikeza umuzwa wokusutha isikhathi eside. Zicebile ku-fiber kunezinye izinhlamvu eziningi futhi ziwumthombo wemvelo wamaprotheni nezakhi ezifana ne-magnesium, i-potassium, nensimbi. Inkomishi eyodwa ye-oatmeal iqukethe u-30% yenani lansuku zonke le-chromium.
· Ibhali omunye umthombo omuhle kakhulu we-chromium, owaziwa ngekhono lawo lokulawula amazinga kashukela egazini. Inkomishi yephalishi lebhali iqukethe u-46% yenani lansuku zonke le-chromium. Kungcono ukusebenzisa ibhali njengengxenye yesitshulu semifino noma isobho.
· Imifino, ikakhulukazi i-kale, isipinashi, ulethisi waseRoma, kanye ne-spirulina imithombo emikhulu ye-chromium, ngaphandle nje kokuba mnandi. Okuqukethwe kwe-chromium kuzo kuncike kakhulu endleleni yokulima - ngokwemvelo, iningi lazo lisemifino "ephilayo". Imifino eluhlaza nayo iqukethe i-magnesium, ethi, njenge-chromium, esiza ukugcina amazinga kashukela eqinile, ngakho-ke cishe kubili kokukodwa.
· Eminye imithombo ye-chromium: amantongomane, imbewu, okusanhlamvu (kuhlanganise nommbila), utamatisi, imidumba (kuhlanganise nobhontshisi we-cocoa nobhontshisi wekhofi), isilimo esinengono emnandi ye-asparagus, ubhatata (yam), amazambane avamile, ubhanana nama-apula. Ngaphezu kwalokho, i-chromium eningi itholakala imvubelo enomsoco.
Ngokuvamile, sebenzisa ukudla okuningi kwezitshalo nsuku zonke, futhi uzokwenza kalula ukuntuleka kwe-chromium emzimbeni. Uma ngesizathu esithile ungakwazi ukufinyelela ukudla okusha (isibonelo, phakathi nohambo lwebhizinisi olumatasa), sebenzisa izithasiselo zokudla okunomsoco noma amavithamini amaningi aqukethe isabelo sansuku zonke se-chromium.