Abinci 10 Masu Wadata A cikin Chromium Ya Kamata Ku Sansu

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Chromium wani ma'adinai ne wanda mutane da yawa basu sani ba. Nau'in ma'adanai ne da jiki ke buƙata a ƙananan kuɗi don ingantaccen tsarin aiki. Chromium yana taka muhimmiyar rawa a cikin haɓakar insulin wanda ke bawa jiki damar daidaita matakan sukarin jini.

Bincike ya nuna cewa wannan ma'adinan na iya taimakawa wajen kare chromosom din DNA daga lalacewa sannan kuma yana taimakawa wajen inganta lafiyar jijiyoyin jiki. Chromium kuma sananne ne don inganta ƙimar nauyi da lafiyar kwakwalwa.

jeera shayi don rage nauyi

Akwai nau'ikan chromium iri biyu, a cewar Cibiyar Kiwon Lafiya ta Kasa. Isaya yana da mahimmanci (chromium 3+), wanda aka samo asali a cikin abinci kuma wani shine hexavalent (chromium 6+), wanda aka ɗauka mai guba, ana amfani dashi a aikace-aikacen masana'antu.

Chromium a halin yanzu ana gabatar dashi a cikin abinci, baligi ɗan shekara 19 zuwa 50 (namiji) yakamata ya sami microgram 35 da (mata) microgram 25. Rashin wannan ma'adinai na iya haifar da gajiya, kasusuwa masu rauni, rashin lafiyar fata, rashin lafiyar ido, rashin ƙwaƙwalwar ajiya, da sauransu.

Ga jerin abincin da ke da wadataccen chromium.

1. Broccoli

Broccoli yana ɗaya daga cikin abinci mafi koshin lafiya a duniya, wanda yake da wadataccen chromium shima. Wannan kayan lambu an san shi da ƙwayoyi masu gina jiki iri iri kamar bitamin A, alli, bitamin C, bitamin B6, da magnesium. Kuna iya ƙara yawan shan chromium ta hanyar cin ɗanyen broccoli ko sauted ɗin sa.

2. Masara

Masara wani tushen asalin chromium ne. Masara kuma tana dauke da wasu bitamin da kuma ma'adanai kamar ƙarfe, bitamin B6 da magnesium. Cin masara zai hana ciwon sukari, inganta yanayin zuciya, rage hawan jini da hana cutar kansa.

3. Dankali mai zaki

Dankali mai zaki suna da wadataccen kayan abinci masu mahimmanci, ciki har da chromium, bitamin A, bitamin C, manganese da sauran bitamin da ma'adanai da yawa. Hakanan ana daukar dankalin turawa mai lafiya fiye da dankalin turawa na yau da kullun.

4. Naman Naman sa

Naman sa da aka ciyar da ciyawa yana da wadatar chromium da sauran ma'adanai kamar zinc, iron, phosphorous, sodium da potassium. Irin wannan naman shanu ya fi lafiya da kuma dandano, wanda ya kunshi omega-3 da omega-6 fatty acid, antioxidants, linoleic acid da sauran muhimman bitamin.

5. Hatsi

Oats ana ɗaukarsa ɗayan mafi ingancin abincin karin kumallo. Hakanan shine kyakkyawan tushen chromium, alli, ƙarfe, bitamin B6, da magnesium. An loda su da zaren abinci kuma suna da nau'ikan kyawawan abubuwan rage ƙwayar cholesterol.

sanyi salon gyara gashi ga gajeren gashi yarinya

6. Koren Wake

Koren wake yana da wadataccen chromium kuma wannan shine dalilin da ya sa ya kamata ku haɗa su a cikin abincinku. Kopin koren wake ya ƙunshi microgram 2.04 na chromium. Sun kuma ƙunshi wasu abubuwan gina jiki kamar bitamin K, bitamin C, bitamin B2, folate da fiber.

7. Qwai

Shin kun san cewa ƙwai ma suna da wadatar chromium? Su ne ɗayan wadatattun hanyoyin chromium masu ɗauke da microgram 26 na chromium. Qwai ma suna da yalwar furotin, alli, bitamin D, bitamin B12, magnesium, da bitamin B6.

8. Inabi

Inabi kyakkyawan tushe ne na chromium, bitamin A, bitamin C, bitamin B6 da sauran bitamin da ma'adanai da yawa. Shan ruwan inabi zai kara yawan shan sinadarin chromium, kamar yadda kofi na ruwan inabi ya ƙunshi microgram 8 na chromium.

9. Tumatir

Tumatir shima yana daga cikin abincin dake da wadataccen chromium. Kofin tumatir daya yana dauke da microgram 1.26 na chromium. Tumatir kuma yana dauke da bitamin C, biotin, fiber da potassium. Zaku iya saka tumatir sabo a cikin salads da miyan ku.

10. Gwanin Brewer

Yisti na Brewer wani nau'in abinci ne mai wadataccen chromium. Tablespoaukar tablespoon na yisti na giya yana ba da microgram 15 na chromium. Ana amfani da yisti na Brewer a matsayin ƙarin abinci mai gina jiki kuma yawan adadin chromium zai taimaka wa jikin ku riƙe matakan sukari na jini na al'ada.

yadda ake girma gashin ido thicker

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