Qhov kev txiav txim siab meej. Txawm li cas los xij, nws yuav zoo dua los txiav txim siab ua ntej chrome yog dab tsi?
· Kev noj cov chromium tseem ceeb heev rau cov neeg mob ntshav qab zib, vim nws tswj cov ntshav qab zib. Ib txoj hauv kev yooj yim thiab ntuj los txhim kho cov suab thaj rau cov neeg uas muaj teeb meem no yog hloov mus rau kev noj zaub mov tag nrho. Chromium optimizes qib qabzib thiab tso cai rau cov carbohydrates kom nqus tau zoo dua.
Pab lub cev tsim cov leeg - cov khoom no tseem ceeb tshwj xeeb tshaj yog tias koj koom nrog kev cob qhia lub cev, qoj ib ce. Rau kev ua haujlwm du ntawm cov txheej txheem thiab cov leeg kev loj hlob, lub cev xav tau cov khoom noj muaj fiber ntau (nplua nuj) carbohydrates. Txawm li cas los xij, yog tias koj cov ntshav qab zib ua ntej thiab tom qab kev tawm dag zog feem ntau tsis zoo, carbs yuav tsis ua haujlwm zoo li lawv yuav tsum. Cov tshuaj, dua, yog kom noj txaus chromium. Qee tus nyiam cov tshuaj tshwj xeeb (chromium picolinate yog suav tias yog ib qho zoo tshaj plaws), tab sis koj tuaj yeem noj cov khoom noj uas muaj chromium tsis tu ncua (ntxiv rau qhov hauv qab no).
· Chromium pab txo cov ntshav siab vim nws txoj kev sib raug zoo nrog cov txheej txheem tswj hwm insulin. Yog tias cov tshuaj insulin nce siab, ces cov ntshav siab kuj tuaj yeem nce ntxiv, thiab qhov no ua rau muaj kev cuam tshuam ntxiv rau lub cev. Yog tias qhov no tshwm sim tsis tu ncua, teeb meem plawv loj yuav tshwm sim. Ib zaug ntxiv, qhov kev daws teeb meem yog kom tau txais cov chromium txaus los ntawm cov khoom noj zoo, noj qab nyob zoo. Tsis tas li ntawd, nws yog ib qho tseem ceeb kom tsis tu ncua sij hawm rau kev cob qhia lub cev.
· Cov khoom noj uas muaj chromium pab kom poob phaus sai thiab tsis mob rau cov neeg uas muaj teeb meem rog dhau lossis rog. Qhov no kuj muaj feem xyuam rau kev ua haujlwm ntawm insulin hauv lub cev: nws dhia ua rau muaj kev xav, nce kev tshaib plab, txawm tias lub cev puv tag nrho. Txij li thaum cov suab thaj ua lub luag haujlwm tseem ceeb hauv kev poob phaus, nws yog ib qho tseem ceeb uas yuav tsum muaj kev noj zaub mov kom zoo uas suav nrog cov khoom noj uas muaj chromium, hlau, zinc - lawv muab qhov kev xav ntawm satiety thiab cia koj tswj cov ntshav qab zib kom noj qab haus huv.
Cov khoom noj dab tsi uas nplua nuj nyob hauv chromium?
Koj tsuas yog yuav tsum haus 24-35 micrograms (mcg) ntawm chromium ib hnub. Txhawm rau ua qhov no, suav nrog cov khoom noj hauv qab no hauv koj cov zaub mov:
· Zaub cob pob yog cov zaub noj qab nyob zoo uas muaj chromium ntau dua li lwm cov zaub mov cog. Tsuas yog ib khob ntawm broccoli muab rau koj nrog 53% ntawm koj cov nqi txhua hnub ntawm chromium. Broccoli kuj yog qhov zoo ntawm fiber ntau, yog li nws ua rau koj xav tias tag nrho.
· Oat plaub ya ri zoo rau cov ntshav qab zib, vim. muab kev xav ntawm satiety rau lub sijhawm ntev. Lawv yog cov nplua nuj nyob hauv fiber ntau dua li lwm cov nplej thiab tseem yog ib qho chaw ntawm cov protein thiab cov as-ham xws li magnesium, potassium, thiab hlau. Ib khob ntawm oatmeal muaj 30% ntawm tus nqi niaj hnub ntawm chromium.
· barley yog lwm qhov zoo heev ntawm chromium, paub txog nws lub peev xwm los tswj cov ntshav qab zib. Ib khob ntawm barley porridge muaj 46% ntawm tus nqi niaj hnub ntawm chromium. Nws yog qhov zoo tshaj plaws los siv barley ua ib feem ntawm zaub stew lossis hauv kua zaub.
· Ntsuab, tshwj xeeb tshaj yog kale, spinach, romaine lettuce, thiab spirulina zoo qhov chaw ntawm chromium, tsis yog tsuas yog qab. Cov ntsiab lus ntawm chromium nyob rau hauv lawv yog heev nyob ntawm txoj kev cog qoob loo - ib txwm, feem ntau ntawm nws yog nyob rau hauv "organic" zaub ntsuab. Cov zaub ntsuab kuj muaj magnesium, uas, zoo li chromium, pab khaws cov suab thaj hauv kev txheeb xyuas, yog li nws xyaum ua ob hauv ib qho.
· Lwm qhov chaw ntawm chromium: txiv ntseej, noob, tag nrho cov nplej (xws li pob kws), txiv lws suav, legumes (xws li cocoa taum thiab kas fes taum), asparagus, qos yaj ywm qab zib (yam), qos yaj ywm, txiv tsawb, thiab txiv apples. Tsis tas li ntawd, ntau chromium muaj nyob rau hauv cov khoom noj khoom haus poov xab.
Feem ntau, noj cov zaub mov ntau dua txhua hnub, thiab koj yuav yooj yim ua rau qhov tsis muaj chromium hauv lub cev. Yog tias vim li cas koj tsis tuaj yeem nkag mus rau cov zaub mov tshiab (piv txwv li, thaum lub sijhawm ua lag luam tsis khoom), siv cov khoom noj khoom haus lossis cov vitamins ntau uas muaj cov nyiaj pub dawb txhua hnub ntawm chromium.