Ebia woate chromium nnuru a wɔkyerɛ sɛ ɛboa ma obi nya asikreyare anaasɛ obi mu duru so tew ho asɛm. Ɛyɛ aboɔden abo a ɛho hia a yɛn nipadua hia kakraa bi pɛ ankasa. Nanso, adwene ahorow wɔ hɔ a ɛfa sɛnea wɔbɛnom sɛ aduan a wɔde ka aduan ho no ho. Enti ɛnnɛ yɛbɛka chromium, mfaso a wɔkyerɛ sɛ ɛwɔ so, nnuan a yebetumi anya afi abɔde mu, ne nneɛma a ɛsɛ sɛ yɛhwɛ yiye sɛ wofa no sɛ aduan a wɔde ka ho a.
Sɛ yɛbɛka no tiawa a, dɛn ne Chromium yi?
Chromium yɛ aboɔden abo a yɛn nipadua hia kakraa bi, kyerɛ sɛ, kakraa bi pɛ. Chromium ko a ɛfa akwahosan mu mfaso horow a yɛreka ho asɛm yi ho titiriw ne trivalent chromium.
Dwumadi titiriw a chromium yɛ wɔ yɛn nipadua mu ne sɛ ɛbɛma insulin a ɛma hormone no yɛ adwuma yiye. Fa no sɛ insulin yɛ kar a ɛde asikre (glucose) fi yɛn mogya mu kɔ yɛn nkwammoaa mu. Chromium te sɛ "ɔboafo ketewa" a ɔboa saa kar no na ɛma n'adwuma yɛ mmerɛw. Eyi nti na wogye di sɛ chromium boa ma asikre dodow a ɛwɔ mogya mu no so.
Mfaso bɛn na ɛwɔ chromium so?
- Asikreyare ne Insulin a Wɔko tia: Nhwehwɛmu ahorow bi ada no adi sɛ nnipa a wɔwɔ Asikreyare a Ɛto so Abien ne tebea bi a wɔfrɛ no Insulin Resistance betumi anya mfaso afi chromium a wɔde ma mu. Insulin a ɛko tia yɛ tebea a nipadua no ntumi nyɛ insulin a ɛyɛ no yiye. Adanse wɔ hɔ a ɛkyerɛ sɛ chromium tumi ma mogya mu glucose dodow so tew na ɛma insulin ho nkate yɛ kɛse. Nanso, ɛnyɛ nhwehwɛmu nyinaa na asi mfaso yi so dua . Ebia ɛbɛyɛ nea etu mpɔn kɛse wɔ nnipa a chromium nni wɔn mu no so. Chromium a enni nipadua mu no ntaa mma wɔ nnipa a wodi aduan pa mu.
- Polycystic Ovary Syndrome (PCOS): PCOS ne insulin a wɔko tia no wɔ abusuabɔ, enti nhwehwɛmu ahorow bi ada no adi sɛ ebia chromium bɛma mmea a wɔwɔ PCOS no anya ahotɔ kakra.
- Mu duru a ɛso tew ne ntini nyin: Nnipa binom de chromium nnuru di dwuma de boa ma wɔn mu duru so tew, wɔhyew srade a wɔmpɛ, na wɔma wɔn ntini yɛ den. Bere a nhwehwɛmu ahorow bi ada mfaso horow bi adi no, afoforo nso nkyerɛe. Enti ɛnyɛ nkonyaayi tuo a wɔde tew mu duru so .
Nea ɛho hia sen biara ne sɛ chromium nyɛ asikreyare ano aduru, na saa ara nso na ɛnsɛ sɛ wɔde si ananmu. Sɛ wowɔ asikreyare a, hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa ansa na woanom nnuru biara a wɔde ka wo ho.
Chromium dodow ahe na yehia da biara?
Abenfo ntumi nka chromium dodow pɔtee a wuhia da biara, enti Recommended Dietary Allowance (RDA) biara nni hɔ. Mmom no, wɔaba ne da biara da aduan a ɛba fam koraa (Adequate Intake - AI).
- Mmarima a wɔadi mfe 19-50: microgram 35 (mcg) .
- Mmea a wɔadi mfe 19-50: microgram 25 (mcg) .
- Ɛnanom a wɔyem: microgram 30 (mcg) .
- Ɛnanom a wɔma nufu: microgram 45 (mcg) .
Ɛnyɛ den sɛ obi a odi aduan a ɛkari pɛ no betumi anya saa dodow yi. Nanso kae sɛ chromium pii a wobɛnom nso nyɛ papa . Sɛ wɔnom no dodow a ɛdɔɔso a, ebetumi aka insulin ho nkate wɔ ɔkwan a enye so na ama asaabo anaa mmerɛbo asɛe. Wɔ asikreyare ho nhwehwɛmu mu no, wɔde dodow a ɛwɔ microgram 200-1000 da biara, a wɔakyekyɛ mu mprenu anaa mprɛnsa da biara adi dwuma. Nanso ɛno wɔ aduruyɛfo hwɛ ase.
Abɔde mu nnuan bɛn na chromium pii wom?
Sɛ wudi aduan a ɛkari pɛ a, ebia wunhia chromium a wɔde ma. Chromium yɛ mineral a afifide twe fi asase mu, enti ɛwɔ nhabannuru, nnuaba, aburow a wɔayam, ne nam a efi mmoa a wodi saa aburow anaa sare no mu. Pon a ɛwɔ ase ha no bɛma woanya chromium dodow a wuhia ho adwene pa.
| Aduan su | Nkyerɛkyerɛmu ne chromium a ɛwɔ mu |
|---|---|
| Nsu a wɔfrɛ no mussels | Microgram 128 dodow a ɛkɔ soro wɔ gram 100 biara mu. Akutu te sɛ oysters ne shrimp nso wɔ chromium pii. |
| Broccoli a wɔde yɛ nneɛma | Ɛwom sɛ chromium wɔ nhabannuru pii mu de, nanso broccoli a wɔanoa kuruwa biako mu dodow yɛ microgram 22. |
| Bobe Nsuo | Bobe nsu kuruwa biako mu bɛyɛ microgram 7.5. Nanso kae sɛ wobɛpaw bobe nsu 100% a asikre biara nka ho. |
| Awi a Wɔayam | Chromium wɔ paanoo a wɔde aburow ayɛ ne rotis a wɔde atta esiam ayɛ. Sɛ nhwɛso no, Engiresi muffin a wɔde aburow ayɛ no, microgram 3.6 na ɛwom. |
| Nam a wɔde yɛ | Nantwinam a emu duru yɛ ounce 3 no wɔ microgram 2, turkey wɔ 1.7, na akokɔ nam bɛyɛ 0.5. Nam a wɔayɛ te sɛ ham ne bacon nso wɔ chromium, nanso sɛ wotaa di a, ɛma asiane a ɛwɔ hɔ sɛ obi benya nyarewa afoforo no yɛ kɛse. |
| Brazil Nnuadewa | Chromium microgram 1 na ɛwɔ aba biara mu. Nanso esiane sɛ selenium a ɛwɔ mu nso dɔɔso nti, ɛnyɛ papa sɛ wubedi aba bɛboro 5 da biara. |
Asiane bɛn na ɛwɔ nnuru a wɔde ka chromium a wɔnom mu?
Sɛ woresusuw ho sɛ wobɛnom chromium aduru a, akyinnye biara nni ho sɛ ɛsɛ sɛ wuhu asiane ahorow yi.
| Asiane ahorow a ɛwɔ hɔ | Nkyerɛkyerɛmu ne nneɛma a ɛsɛ sɛ wosusuw ho |
|---|---|
| Nsunsuanso bɔne a efi mu ba | Mpɛn pii no, nsunsuanso bɔne a emu yɛ den ntaa mma, nanso nnipa binom anya koma a ɛbɔ a ɛnteɛ, nna a wontumi nna, tiyɛ, adwene a ɛsakra, ne akisikuru. Ebia nnipa a wɔwɔ asaabo anaa mmerɛbo mu yare no betumi asɛe akwaa yi kɛse sɛ wɔnom chromium a wonni aduruyɛfo afotu a. |
| Nkitahodi a ɛda nnuru afoforo ntam | Esiane sɛ chromium ka asikre dodow a ɛwɔ mogya mu nti, asiane wom sɛ obi a ɔnom asikreyare nnuru te sɛ insulin bɛfa chromium gye sɛ oduruyɛfo hwɛ no. Bio nso, ebetumi ne nnuru te sɛ antacids, corticosteroids, beta-blockers, thyroid nnuru, ne NSAID nnuru a ɛma ɛyaw ano brɛ ase (e.g., ibuprofen) a wɔde sa yafunu mu yare no adi nkitaho. |
| Asiane Titiriw a Ɛwɔ Hɔ | Ɛnsɛ sɛ ɛnanom a wɔyem anaa wɔma nufu nom chromium a wɔde ma a wonni aduruyɛfo afotu. Na sɛ wode rema mmofra nkumaa a , akyinnye biara nni ho sɛ ɛsɛ sɛ wubisa oduruyɛfo. Abenfo binom ka sɛ ɛnsɛ sɛ obiara nom microgram boro 200 da biara a onni aduruyɛ mu afotu. |
Nkrasɛm a Wɔde Kɔ Fie
- Chromium yɛ mineral a yɛn nipadua hia kakraa bi pɛ a ɛboa ma insulin hormone no yɛ adwuma.
- Ɛnyɛ den sɛ yebetumi anya chromium dodow a yehia afi aduan a ɛkari pɛ mu (nhabannuru, nnuaba, aburow a wɔayam, nam).
- Bere a ebia ɛwɔ mfaso bi ma tebea horow te sɛ asikreyare a ɛto so abien ne PCOS no, ɛnyɛ nkonyaayi aduru a wɔde sa ne nyinaa.
- Mfa chromium nnuru a ɛdɔɔso da a wunni aduruyɛfo afotu. Hwɛ hu sɛ wo ne wo duruyɛfo bɛkasa ansa na woanom chromium, titiriw sɛ wowɔ asikreyare, asaabo mu yare, anaa mmerɛbo mu yare, anaa sɛ worenom nnuru afoforo a.
- Kwati sɛ wode chromium aduru bɛma mmea a wɔyem, ɛnanom a wɔma wɔn nufu, ne mmofra nkumaa a wunni aduruyɛ mu afotu.
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