Ðewohĩ èse chromium-tike siwo gblɔna be wokpena ɖe ame ŋu le suklidɔ alo lolo dzi ɖeɖe kpɔtɔ me ŋu nya kpɔ. Le nyateƒe me la, enye mineral vevi aɖe si míaƒe ŋutilã hiã le agbɔsɔsɔ sue aɖe ko me. Gake nukpɔsusu vovovowo le enono abe kpeɖeŋutɔ ene ŋu. Eyata egbea míaƒo nu tso chromium, viɖe siwo wosusu be ele eŋu, nuɖuɖu siwo me míate ŋu akpɔe tsoe le dzɔdzɔme nu, kple nusiwo ŋu wòle be nànya ne ènoe abe kpeɖeŋutɔ ene ŋu.
Kpuie ko la, nukae nye Chromium sia?
Chromium nye mineral si míaƒe ŋutilã hiã le agbɔsɔsɔ sue aɖe me, si fia be le agbɔsɔsɔ sue aɖe ko me. Chromium ƒomevi si sɔ vevietɔ na lãmesẽmenɔnɔ ƒe viɖe siawo siwo ŋu míele nu ƒom tsoe enye chromium si ƒe ŋusẽ nye trivalent.
Dɔ vevitɔ si chromium wɔna le míaƒe ŋutilã mee nye be wòana lãmetsi si nye insulin ƒe dɔwɔwɔ nanyo ɖe edzi. Bu insulin be enye ʋu si tsɔa sukli (glucose) tso míaƒe ʋu me yia míaƒe lãmenugbagbeviwo me. Chromium le abe "kpekpeɖeŋutɔ sue" ene si kpena ɖe ʋu ma ŋu eye wònana eƒe dɔ nɔa bɔbɔe. Esia tae woxɔe se be chromium kpena ɖe ame ŋu be wòaɖu sukli ƒe agbɔsɔsɔ le ʋu me dzi ɖo.
Viɖe kawoe le chromium ŋu?
- Suklidɔ Kple Insulin Tsitretsitsi: Numekuku aɖewo ɖee fia be amesiwo ŋu Suklidɔ Ƒomevi 2 kple nɔnɔme aɖe si woyɔna be Insulin Tsitretsitsi le ate ŋu aɖe vi na chromium kpeɖeŋutɔ. Insulin ƒe dɔlélenutsiŋutete nye nɔnɔme si me ŋutilãa mewɔa nu nyuie ɖe insulin si wòwɔna ŋu o. Kpeɖodziwo li be chromium ate ŋu aɖe sukli ƒe agbɔsɔsɔ le ʋu me dzi akpɔtɔ eye wòana insulin ƒe dɔwɔwɔ nadzi ɖe edzi. Gake menye numekukuwo katãe ɖo kpe viɖe sia dzi o . Ate ŋu awɔ dɔ wu le amesiwo ŋu chromium mele o gome. Chromium ƒe anyimanɔmanɔ mebɔ le amesiwo ɖua nuɖuɖu si naa lãmesẽ me o.
- Polycystic Ovary Syndrome (PCOS): PCOS do ƒome kple insulin ƒe dɔlélenutsiŋutete, eyata numekuku aɖewo ɖee fia be chromium ate ŋu ana gbɔdzɔe aɖe nyɔnu siwo ŋu PCOS le.
- Kpekpeme dzi ɖeɖe kpɔtɔ kple lãmekawo ƒe tsitsi: Ame aɖewo zãa chromium-tikewo tsɔ kpena ɖe ame ŋu wòɖea lolo dzi kpɔtɔna, fiãa ami si womedi o, eye wòtua lãmekawo ɖo. Togbɔ be numekuku aɖewo ɖee fia be viɖe aɖewo le eŋu hã la, bubuwo ya meɖee fia o. Eyata menye akunyawɔtu si wotsɔ ɖea lolo dzi kpɔtɔnae wònye o .
Nu vevitɔe nye be menye suklidɔ ƒe atikee chromium nye o, eye mele be woazãe hã atsɔ aɖo eteƒe o. Ne suklidɔ le ŋuwò la, kpɔ egbɔ be yeƒo nu kple wò ɖɔkta hafi nàno atike siwo kpena ɖe ŋuwò.
Chromium nenie míehiã gbesiagbe?
Eŋutinunyalawo mate ŋu agblɔ chromium agbɔsɔsɔme si tututu nèhiã gbesiagbe o, eyata Nuɖuɖu Ŋuti Gakpekpeɖeŋu si Wokafu (RDA) aɖeke meli o. Ke boŋ wova to nuɖuɖu suetɔ kekeake si woaɖu gbesiagbe (Adequate Intake - AI) vɛ.
- Ŋutsu siwo xɔ tso ƒe 19-50: microgram 35 (mcg) .
- Nyɔnu siwo xɔ tso ƒe 19-50: microgram 25 (mcg) .
- Vidada siwo fɔ fu: microgram 30 (mcg) .
- Vidada siwo naa no wo viwo: microgram 45 (mcg) .
Ame si ɖua nuɖuɖu si da sɔ nyuie ate ŋu axɔ agbɔsɔsɔ sia bɔbɔe. Gake ɖo ŋku edzi be chromium nono fũ hã menyo o . Ne wozãe le agbɔsɔsɔ gã me la, ate ŋu akpɔ ŋusẽ gbegblẽ ɖe insulin ƒe dɔwɔwɔ dzi eye wòagblẽ nu le ayiku alo aklã ŋu. Le suklidɔ ŋuti numekukuwo me la, wozã agbɔsɔsɔme si ade microgram 200-1000 gbesiagbe, si woma ɖe suklidɔ ŋuti numekukuwo me zi eve alo zi etɔ̃ gbesiagbe. Gake ema le atikewɔlawo ƒe dzikpɔkpɔ te.
Dzɔdzɔmenuɖuɖu kawoe me chromium sɔ gbɔ ɖo?
Ne èɖua nuɖuɖu si da sɔ la, ɖewohĩ màhiã chromium kpeɖeŋutɔ o. Chromium nye mineral si numiemiewo xɔna tso anyigba me, eyata ele amagbewo, atikutsetsewo, nuku blibowo, kple lã siwo ɖua nuku alo gbe mawo ƒe lã me. Tabla si le ete ana nàkpɔ chromium agbɔsɔsɔme si nèhiã la nyuie.
| Nuɖuɖu ƒomevi | Numeɖeɖe kple chromium ƒe agbɔsɔsɔ |
|---|---|
| Mussels ƒe lãwo | Microgram 128 ƒe agbɔsɔsɔ gã aɖe le gram 100 ɖesiaɖe me. Chromium sɔ gbɔ ɖe ƒumelã siwo woyɔna be oysters kple shrimp hã me. |
| Broccoli si wotsɔa lãgbalẽ wɔe | Togbɔ be chromium le amagbe geɖe me hã la, microgram 22 sɔ gbɔ ɖe broccoli si woɖa kplu ɖeka me. |
| Weintsetse Detsiƒonu | Weintsetse me tsi kplu ɖeka me nuwo ade microgram 7.5. Gake ɖo ŋku edzi nàtia weintsetse me tsi 100% si me sukli aɖeke mele o. |
| Lu Bliboe | Chromium le abolo siwo wotsɔ nuku blibo wɔe kple rotis siwo wotsɔ atta wɔ wɔe me. Le kpɔɖeŋu me, microgram 3.6 ye le Eŋlisigbe me muffin si wotsɔ nuku blibo wɔe me. |
| Lãwo | Nyilã si ƒe kpekpeme nye ounce 3 me la, microgram 2, koklozi me 1.7, eye koklolã me nuwo anɔ abe 0.5 ene. Chromium hã le lã siwo ŋu wotrɔ asi le abe ham kple bacon ene me, gake wo ɖuɖu enuenu nana dɔléle bubuwo xɔxɔ ƒe afɔkua dzina ɖe edzi. |
| Braziltɔwo ƒe Nukuwo | Chromium microgram 1 le nuku ɖesiaɖe me. Gake esi wònye be selenium si nye mineral hã sɔ gbɔ ɖe wo me ta la, manyo be woaɖu nuku siwo wu 5 gbesiagbe o. |
Afɔku kawoe le chromium-tikewo nono me?
Ne èle chromium-tike nono ŋu bum la, ele be nànya afɔku siawo godoo.
| Afɔku ƒomevi | Numeɖeɖe kple nusiwo ŋu wòle be woabu |
|---|---|
| Nusiwo wògblẽna le ame ŋu | Zi geɖe la, nugbegblẽ sesẽwo mebɔ o, gake ame aɖewo to dzi ƒe tsotso si mesɔ o, alɔ̃madɔmadɔ, taɖuame, seselelãme ƒe tɔtrɔ, kple nulɔdɔwo me. Amesiwo ŋu ayiku alo aklãdɔ le ate ŋu agblẽ nu le ŋutinu siawo ŋu geɖe wu ne wozã chromium atikewɔlawo ƒe aɖaŋuɖoɖo manɔmee. |
| Kadodo kple atike bubuwo | Esi wònye be chromium kpɔa ŋusẽ ɖe sukli ƒe agbɔsɔsɔ dzi le ʋu me ta la, afɔku le eme be amesi le suklidɔtikewo abe insulin ene nom nano chromium negbe ɖe ɖɔkta ƒe dzikpɔkpɔ te hafi. Tsɔ kpe ɖe eŋu la, ate ŋu awɔ dɔ kple atikewo abe antacids, corticosteroids, beta-blockers, thyroid atikewo, kple NSAID vevesesenutsitikewo (e.g., ibuprofen) na dɔgbo ƒe dɔléle. |
| Afɔku Tɔxɛwo | Mele be vidada funɔwo alo vidada siwo le no nam no nano chromium kpeɖeŋutɔ atikewɔlawo ƒe aɖaŋuɖoɖo manɔmee o. Eye ne èle etsɔm na ɖevi suewo la , ele be nàbia ɖɔkta godoo. Eŋutinunyala aɖewo gblɔ be mele be ame aɖeke nano atike si wu microgram 200 gbesiagbe atikewɔlawo ƒe aɖaŋuɖoɖo manɔmee o. |
Gbedasi si Wotsɔ Yi Aƒeme
- Chromium nye mineral si míaƒe ŋutilã hiã le agbɔsɔsɔ sue aɖe ko me si kpena ɖe lãmetsi si nye insulin ŋu wòwɔa dɔ.
- Míate ŋu akpɔ chromium agbɔsɔsɔme si míehiã bɔbɔe tso nuɖuɖu si da sɔ me (amagbewo, atikutsetsewo, nuku blibowo, lã).
- Togbɔ be ate ŋu aɖe vi aɖewo na nɔnɔmewo abe suklidɔ ƒomevi evelia kple PCOS ene hã la, menye akunyawɔwɔ ƒe atikee wònye o.
- Mègano chromium-tike gbogbo aɖewo gbeɖe ɖɔktawo ƒe aɖaŋuɖoɖo manɔmee o. Kpɔ egbɔ be yeƒo nu kple wò ɖɔkta hafi nàno chromium, vevietɔ ne suklidɔ, ayikudɔ, alo aklãdɔ le ŋuwò, alo ne èle atike bubuwo zãm.
- Ƒo asa na chromium kpeɖeŋutɔ nana funɔwo, vidada siwo le no nam wo viwo, kple ɖevi suewo atikewɔlawo ƒe aɖaŋuɖoɖo manɔmee.
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