10 mau meaʻai waiwai i loko o Chromium pono ʻoe e ʻike

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ʻO Chromium kahi mineral mineral a ka poʻe i ʻike ʻole ai. ʻO ia kahi ʻano o ka mineral mineral e koi ʻia e ke kino i nā mea liʻiliʻi no ka ʻōnaehana kūpono. He kuleana nui ʻo Chromium i ka hana insulin e hiki ai i ke kino ke kaulike i nā pae kō kō.

Hōʻike ka noiʻi e hiki i kēia mineral ke kōkua i ka pale ʻana i nā chromosome DNA mai ka hōʻino a kōkua pū i ka hoʻomaikaʻi ʻana i ke olakino cardiovascular. Hoʻomaopopo pū ʻia ʻo Chromium e hoʻomaikaʻi i ka hoʻokele kaumaha a me ke olakino olakino.

lauoho lauoho no na kaikamahine me ka lauoho pokole

Aia he ʻelua mau ʻano chromium, e like me ka National Institute of Health. ʻO kekahi trivalent (chromium 3+), kahi i ʻike nui ʻia i nā meaʻai a ʻo kekahi hexavalent (chromium 6+), i manaʻo ʻia he ʻona, hoʻohana ʻia i nā ʻoihana ʻenehana.

Aia maoli ʻo Chromium i nā meaʻai, 19 a 50 mau makahiki (kāne) he 35 mau micrograms a me (mau wahine) he 25 mau micrograms. Hiki i kahi hemahema o kēia mineral ke hana i ka luhi, nā iwi nāwaliwali, ke olakino maikaʻi o ka ʻili, ke olakino maikaʻi ʻole o ka maka, ka hoʻomanaʻo maikaʻi ʻole, etc.

Eia kahi papa inoa o nā meaʻai e waiwai i ka chromium.

1. Broccoli

ʻO Broccoli kekahi o nā meaʻai olakino loa ma ka honua, kahi momona o ka chromium. ʻIke ʻia kēia mea kanu no nā meaolaola like ʻole e like me ka wikamina A, calcium, vitamina C, vitamin B6, a me ka magnesium. Hiki iā ʻoe ke hoʻonui i ka lawe ʻana i ka chromium e ka ʻai ʻana i ka broccoli mahu a i ʻole kāna mana sautéed.

2. Kihi

ʻO Korn kekahi kumu kūlohelohe o ka chromium. Loaʻa i ka kānana nā huaora a me nā minelala ʻē aʻe e like me ka hao, wikamina B6 a me ka magnesium. ʻO ka ʻai ʻana i ka kānana e pale aku ai i ka maʻi diabetes, hoʻomaikaʻi i ke ʻano o ka naʻau, hoʻohaʻahaʻa i ke koko a pale i ka maʻi ʻaʻai kolona

3. ʻUala

Nui ka waiwai o kaʻuala i nā meaola nui a nui, e like me ka chromium, ka wikamina A, ka wikamina C, ka manganese a me nā huaora a me nā minelala ʻē aʻe. Manaʻo ʻia ʻo kaʻuala ʻoi aku ke olakino ma mua o kaʻuala.

4. Pipiʻai hānai

ʻO ka pipi i hānai ʻia i ka mauʻu momona i ka chromium a me nā minelala ʻē aʻe e like me ka zinc, ka hao, ka phosphorous, ka sodium a me ka potassium. ʻOi aku ka maikaʻi o ka olakino a me ka ʻono o kēia ʻano pipi, i loaʻa nā omega-3 a me nā omega-6 fatty acid, nā antioxidant, nā waikawa linoleic a me nā huaora koʻikoʻi ʻē aʻe.

5. Oats

Ua manaʻo ʻia ʻo Oats kekahi o nā meaʻai kakahiaka maikaʻi loa. He kumu maikaʻi loa ia o ka chromium, calcium, iron, vitamin B6, a me ka magnesium. Hāpai ʻia lākou me ka fiber dietary a loaʻa i kahi pae o ke olakino hoʻohaʻahaʻa waiwai.

aloe vera gel no ka ili poo

6. Nā piʻa ʻōmaʻomaʻo

Nui ka momona i nā chromium a ʻo ia ke kumu e hoʻokomo ai iā lākou i kāu papaʻai. Aia i loko o ke kīʻaha o nā pīni ʻōmaʻomaʻo 2.04 micrograms o chromium. Loaʻa iā lākou i nā meaola ʻē aʻe e like me ka wikamina K, wikamina C, wikamina B2, folate a me ka fiber.

7. Huamoa

Ua ʻike anei ʻoe i ka waiwai o nā hua i ka chromium? ʻO lākou kekahi o nā kumu waiwai o ka chromium i piha me 26 micrograms o chromium. Nui nā hua i loko o ka protein, calcium, vitamina D, vitamina B12, magnesium, a me ka wikamina B6.

8. Nā hua waina

ʻO nā hua waina kahi kumu maikaʻi loa o chromium, wikamina A, wikamina C, wikamina B6 a me nā huaora a me nā minelala ʻē aʻe. ʻO ka inu ʻana i ka wai hua waina e hoʻonui ai i kāu lawe ʻana i ka chromium, ʻoiai he kīʻaha o ka wai hua waina he 8 micrograms o ka chromium.

9. ʻO Tomato

ʻO Tomato kekahi o nā meaʻai e waiwai i ka chromium. Hoʻokahi kīʻaha o nā ʻōmato i loko o 1.26 micrograms o chromium. ʻO ke kōmato kekahi kiʻekiʻe i ka wikamina C, biotin, fiber a me potassium. Hiki iā ʻoe ke hoʻohui i nā tumato hou i kāu saleta a me nā soups.

10. ʻO Brewer's Yeast

ʻO ka hū a Brewer kahi ʻano meaʻai e waiwai i ka chromium. Hāʻawi kahi punetune o ka hū a ka brewer he 15 micrograms o ka chromium. Hoʻohana ʻia ka hū a Brewer ma ke ʻano he mea kōkua nutritional a ʻo ka nui o ka chromium e kōkua i kou kino e mālama i nā pae kō kō maʻamau.

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