Qeto e hlakile. Leha ho le joalo, ho ka ba molemo ho tseba pele chrome ke eng?
· Ho ja chromium ho bohlokoa haholo ho batho ba nang le lefu la tsoekere, hobane e laola tsoekere ea mali. Mokhoa o bonolo le oa tlhaho oa ho ntlafatsa maemo a tsoekere ho batho ba nang le bothata bona ke ho fetohela lijong tsa limela tsohle. Chromium e ntlafatsa maemo a tsoekere 'me e lumella lik'habohaedreite hore li monye hantle.
E thusa 'mele ho haha mesifa - ntho ena ke ea bohlokoa ka ho khetheha haeba u kopanela koetlisong ea' mele, ho ikoetlisa. Bakeng sa ts'ebetso e bonolo ea mochine le kholo ea mesifa, 'mele o hloka lik'habohaedreite tse rarahaneng (tse ruileng ka fiber). Leha ho le joalo, haeba maemo a tsoekere ea mali pele le ka mor'a ho ikoetlisa hangata a le tlase ho feta, li-carbs li ke ke tsa sebetsa hantle kamoo li lokelang ho sebetsa kateng. Tharollo hape ke ho sebelisa chromium e lekaneng. Ba bang ba khetha li-supplement tse khethehileng (chromium picolinate e nkoa e le e 'ngoe ea tse molemo ka ho fetisisa), empa u ka ja lijo tse nang le chromium kamehla (ho feta ka tlase).
· Chromium e thusa ho theola khatello e phahameng ea mali ka lebaka la kamano ea eona e haufi le mekhoa ea taolo ea insulin. Haeba maemo a insulin a phahama haholo, khatello ea mali le eona e ka nyoloha, 'me sena se beha moroalo o eketsehileng' meleng. Haeba sena se etsahala khafetsa, mathata a tebileng a pelo a ka hlaha. Hape, tharollo ke ho fumana chromium e lekaneng ho tsoa lijong tse phetseng hantle, tse phetseng hantle. Ho phaella moo, ke habohlokoa ho ipha nako ea ho ikoetlisa kamehla.
· Lijo tse nang le chromium tse ngata li thusa ho theola boima ba 'mele kapele le ntle le bohloko ho ba nang le bothata ba ho nona ho feta tekano kapa botenya. Sena se boetse se amana le mosebetsi oa insulin 'meleng: ho qhoma ha eona ho fana ka maikutlo a matla a tlala, le haeba' mele o tletse ka litsela tsohle. Kaha maemo a tsoekere a phetha karolo ea bohlokoa ho theola boima ba 'mele, ke habohlokoa ho ba le lijo tse leka-lekaneng tse kenyelletsang lijo tse nang le chromium, tšepe, zinki - li fana ka boikutlo ba ho khora le ho u lumella ho boloka maemo a tsoekere a mali a phetseng hantle.
Ke lijo life tse nang le chromium e ngata?
U hloka feela ho sebelisa 24-35 micrograms (mcg) ea chromium ka letsatsi. Ho etsa sena, kenyelletsa lijo tse latelang lijong tsa hau:
· Broccoli ke meroho e phetseng hantle e nang le chromium e ngata ho feta lijo tse ling tsa limela. Komiki feela ea broccoli e u fa 53% ea boleng ba hau ba letsatsi le letsatsi ba chromium. Broccoli hape ke mohloli o motle oa fiber, kahoo e etsa hore u ikutloe u khotše.
· Li-flakes tsa oat haholo bakeng sa diabetics, hobane. fana ka maikutlo a ho kgora nako e telele. Li na le fiber e ngata ho feta lijo-thollo tse ling hape ke mohloli oa tlhaho oa protheine le limatlafatsi tse kang magnesium, potasiamo le tšepe. Komiki e le 'ngoe ea oatmeal e na le 30% ea boleng ba letsatsi le letsatsi ba chromium.
· Harese ke mohloli o mong o babatsehang oa chromium, o tsejoang ka bokhoni ba oona ba ho laola maemo a tsoekere ea mali. Komiki ea motoho ea harese e na le 46% ea boleng ba letsatsi le letsatsi ba chromium. Ho molemo ho sebelisa harese e le karolo ea sechu sa meroho kapa sopho.
· Meroho, haholo-holo khale, spinach, romaine lettuce, le spirulina mehloli e meholo ea chromium, ntle le ho ba monate feela. Likahare tsa chromium ho tsona li itšetlehile haholo ka mokhoa oa ho lema - ka tlhaho, boholo ba tsona ke tse tala "organic". Meroho e boetse e na le magnesium, eo, joalo ka chromium, e thusang ho laola maemo a tsoekere, kahoo e batla e le tse peli ho e le 'ngoe.
· Mehloli e meng ea chromium: linate, lipeo, lijo-thollo (ho akarelletsa le poone), tamati, legumes (ho akarelletsa le linaoa tsa cocoa le linaoa tsa kofi), asparagus, litapole tse monate (yam), litapole tse tloaelehileng, libanana le liapole. Ho feta moo, chromium e ngata e fumanoa tomosong ea phepo e nepahetseng.
Ka kakaretso, ja lijo tse ngata tsa limela letsatsi le leng le le leng, 'me u tla etsa hore ho be bonolo ho etsa khaello ea chromium' meleng. Haeba ka mabaka a itseng u sa khone ho fumana lijo tse ncha (mohlala, nakong ea leeto le phathahaneng la khoebo), sebelisa li-supplement tsa phepo e nepahetseng kapa li-multivitamin tse nang le tumello ea letsatsi le letsatsi ea chromium.