什么是铬的食品的最佳来源？

虽然这是重要的是得到的推荐量营养素，such as protein, carbs and fats, it's easy to forget about trace minerals like chromium. Yet, chromium-rich foods play a key role in your overall health.

你的身体需要的铬有效地分解食物，注意到Mayo Clinic。This nutrient helps process sugar and break down fat and protein. While not everything about the relationship between chromium deficiency and overall health has been discovered, a lack of this mineral could lead to stunted growth and problems with your nerves, blood sugar levels and overall health.

研究人员仍在努力了解糖尿病，高胆固醇和体重增加的作用铬戏剧。该美国国立卫生研究院(NIH) points out that although chromium supplement brands are sometimes marketed as a cure or preventive measure, the research is inconclusive.

Is your sweet tooth currently getting the better of your good intentions? If your diet is about one-third simple sugars, which are mostly present in sweet foods and simple starches, it can lead to chromium deficiency, warns the NIH. A high-sugar diet may also cause this nutrient to be flushed from your system when you urinate.

But for most people following a reasonably healthy diet, chromium deficiency is uncommon. In fact, most of the foods you normally eat will likely provide adequate doses of this nutrient.

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After 2020, it will be easier to pinpoint rich sources of chromium food, according to the NIH. It's not the food that's changing, but the amount now understood to provide adequate chromium. The recommended doses for this mineral will change from a daily recommended amount of 120 micrograms to between 20 to 35 micrograms, depending on your age and gender.

However, you may need to double-check current nutrition charts like that provided by the NIH rather than packaging labels, which rarely listtrace minerals。

Specifically, men between the ages of 14 to 50 are advised to take in 35 micrograms of chromium and about 30 micrograms after that age. Women between the ages of 14 and 50 need about 25 micrograms a day and around 20 micrograms in later years. During pregnancy and lactation, they might need as much as 40 micrograms each day.

Children need chromium too. But the number rises gradually, from about 5 micrograms for infants to about 21 to 25 for preteens.

So how many micrograms does it take for a food to qualify as "high" in chromium? The NIH notes that if a food contributes about 20 percent of the daily value (DV) for any nutrient, it is considered rich in that nutrient. That means that for the average adult, foods with 5 to 7 micrograms of chromium are significant sources of this mineral, but even those containing 2 or 3 micrograms are good enough.

Broccoli, already prized for its overall nutrition content, is a good source of chromium, according to the NIH. A half-cup serving of broccoli provides 11 micrograms of this mineral. That means you'll get about one-third of the DV for chromium per serving under the new guidelines, for a serving that has only 15 calories.

这十字花科蔬菜也包装与其他营养素。It's rich in fiber as well as vitamins A, C, B9 (folate) and K. Along with chromium, potassium is one of the key minerals that broccoli contributes to your diet.

哈佛医学院points out that broccoli is a versatile veggie. The fastest way to get this chromium-rich food into your diet is to serve the florets raw, perhaps with hummus, a yogurt-based dip or another healthy spread. Or pair broccoli and cauliflower florets to make a fresh, crunchy alternative to a green salad. The tender parts of its stalks can also be chopped finely or shredded into coleslaw.

When cooked, broccoli can be prepared simply as a steamed side dish. Or add the green florets to stir-fries and casseroles. They also puree well for creamy soups.

葡萄果汁和红酒都是包含在NIH's list of good sources of chromium. But unlike low-calorie broccoli, grape juice is best when enjoyed in moderation. Otherwise, the sugar content can wreak havoc on your weight and blood sugar levels. Because of its alcohol content, moderation is even more important when it comes to red wine.

Although grape juice does containmore calories and sugarthan fresh grapes do, it also provides a concentrated source of chromium ⁠— about 8 micrograms per each one-cup serving.Red wine，while also on the high side for calories at about 125 per 5-ounce glass, offers up to 13 micrograms of this nutrient, depending on the variety.

除了提供铬，grape juice and red wine富含抗氧化剂类黄酮和resve吗ratrol. These are valuable in fighting bad cholesterol and high blood pressure. While you don't want to get too many of your calories from grape juice and red wine, a daily glass may be right for you when it comes to boosting chromium.

One grape juice alternative to consider is orange juice. It provides about 2 micrograms per glass, notes the NIH.

橙汁仍处于较高的热量比橘子的等量。但是你可以save about 35 caloriesby choosing unsweetened orange juice over unsweetened grape juice, depending on the brand. And if you're looking for extra calcium and vitamin D, orange juice is often fortified with these nutrients.

While simple starches may a no-no when it comes to retaining chromium — both because they lack this mineral and because sugary foods may affect chromium retention — meals that include complex carbs are ideal for getting more chromium into your diet.

Also noted on the NIH list, a whole-wheat English muffin delivers about 4 micrograms of chromium, while two slices of whole wheat bread provide 2 micrograms. A waffle made with whole grains has more than 6.5 micrograms chromium on average, according to theLinus Pauling Institute。

Whole grain bread和松饼交付营养成分比其他铬因为他们没有去掉胚芽的糠和内核。相比之下，像白面包加工食品只含有较少的营养胚乳。

麸皮，这是颗粒的外层，包含如镁和铁的矿物质与B族维生素和纤维一起。胚芽提供B族维生素以及维生素E和一些健康的脂肪。另外，粗粮都是营养丰富，比软，“白色”食物有些难咬，他们让你更快速地感十足。

享受花生酱或者低脂奶酪松饼或英式松饼在早餐与一些蛋白质来平衡复杂的碳水化合物。午餐或晚餐，用烤英式松饼和或全麦面包三明治，或许与富铬切片土耳其。

Turkey is a good source of chromium, but not all turkey products are created equally. While everyone benefits from a diet with moderate salt intake, people with high blood pressure should weigh the dangers of high sodium against the benefit of the chromium content.

Processed turkey ham is high on the list of chromium foods supplied by the Linus Pauling Institute. But while that may seem like an easy way to boost chromium intake, given that a 3-ounce serving of lunch meat contains about 10 micrograms of chromium.

该downside is that processed meat manufacturers add extra nitrates and salt to preserve it, points out theAmerican Heart Association。得到的钠含量使得它不适合健康的饮食。

Nitrate-free turkey breast provides less chromium per serving — about 2 micrograms for a 3-ounce serving. But because it also lacks the unhealthy qualities of turkey ham and other processed meats, you can have it more often during the week.

事实上，土耳其乳房是灵活，足以吃超过每天一次。即成它在午餐三明治切成薄片。用全麦面包也将推动餐的铬含量。或者折腾感冒，熟块到中午沙拉。

晚餐时，煮熟的火鸡胸脯可以作为你的主要蛋白质。对于额外的铬等营养物质，具有全谷物辊和清蒸蔬菜，如西兰花或绿豆配对。

Turkey can even fit into breakfast meals. Add cubed turkey to scrambled eggs or an omelet. The American Heart Association also suggests nitrate-free turkey "bacon" as a healthy protein.

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While taking chromium capsules is one way to add more of the mineral to your diet, there are other ways to increase your daily intake. The Mayo Clinic notes that healthy ingredients like brewer's yeast and wheat germ boast high chromium levels and can be added directly to foods.

Brewer's yeast不应该用那种酵母使面包上升混淆。啤酒制造的副产品，这种功能性食品可以添加营养成分和风味的各种菜肴。由于铬仅被添加到啤酒制造过程中的一些酵母，它读取标签，确认你的啤酒酵母品牌包含这种矿物质是非常重要的。

Use brewer's yeaston popcorninstead of salt or sprinkle it over vegetables and into baked goods. In addition to its high chromium content, brewer's yeast is alsorich in B vitamins and protein。

Wheat germis a versatile ingredient that's high in several nutrients, including chromium. When separated from the rest of the grain during processing for flour and other foods, the germ of the wheat plant can then be preserved and used as a food supplement and flavoring ingredient.

使用小麦胚芽作为脆脆摘心。当添加湿成分，软化，足以取代在烘焙食谱面粉的一部分。对于额外的紧缩，它洒在美味的砂锅代替面包屑铺在鱼或勺子在酸奶或热麦片。

除了提供铬的好处，小麦胚芽中含有丰富的其他矿物质，包括锌，镁，磷等。这也是叶酸，蛋白质和纤维的良好来源。