Wataƙila kun ji labarin ƙarin sinadarin chromium waɗanda ke da'awar taimakawa wajen magance ciwon suga ko rage kiba. A zahiri ma'adinai ne mai mahimmanci da jikinmu ke buƙata a ƙananan adadi. Duk da haka, akwai ra'ayoyi daban-daban game da shan sa a matsayin ƙarin abinci. Don haka a yau za mu yi magana game da chromium, fa'idodin da ake tsammani, abincin da za mu iya samu ta halitta, da abubuwan da ya kamata a sani idan kun sha shi a matsayin ƙarin abinci.
A taƙaice dai, menene wannan Chromium?
Chromium wani ma'adinai ne da jikinmu ke buƙata a adadi kaɗan, wato, a ƙananan adadi. Nau'in chromium wanda ya fi dacewa da waɗannan fa'idodin lafiya da muke magana a kai shine trivalent chromium.
Babban aikin chromium a jikinmu shine inganta aikin insulin hormone. Ka yi tunanin insulin a matsayin abin hawa da ke ɗaukar sukari (glucose) daga jininmu zuwa ƙwayoyin halittarmu. Chromium kamar "ƙaramin mataimaki" ne wanda ke taimaka wa wannan abin hawa kuma yana sauƙaƙa aikinsa. Shi ya sa ake ganin chromium yana taimakawa wajen sarrafa matakan sukari a jini.
Menene amfanin chromium?
- Ciwon Suga da Juriyar Insulin: Wasu bincike sun nuna cewa mutanen da ke fama da ciwon suga na nau'in 2 da kuma wata cuta da ake kira Juriyar Insulin na iya amfana daga kari na chromium. Juriyar Insulin yanayi ne da jiki ba ya amsawa yadda ya kamata ga insulin da yake samarwa. Akwai shaida cewa chromium na iya rage matakan glucose na jini da kuma ƙara yawan insulin. Duk da haka, ba duk wani bincike ya tabbatar da wannan fa'idar ba . Yana iya zama mafi tasiri ga mutanen da ke da ƙarancin chromium. Rashin Chromium ba kasafai yake faruwa ba a cikin mutanen da ke cin abinci mai kyau.
- Ciwon Kwai na Polycystic (PCOS): PCOS yana da alaƙa da juriyar insulin, don haka wasu bincike sun gano cewa chromium na iya samar da ɗan sauƙi ga mata masu PCOS.
- Rage nauyi da haɓakar tsoka: Wasu mutane suna amfani da ƙarin sinadarin chromium don taimakawa rage nauyi, ƙona kitse da ba a so, da kuma gina tsoka. Duk da cewa wasu bincike sun nuna wasu fa'idodi, wasu kuma ba su yi ba. Don haka ba wani abu ne mai ban mamaki ba don rage nauyi .
Abu mafi mahimmanci shine cewa chromium ba maganin ciwon suga bane, kuma bai kamata a yi amfani da shi azaman madadin ba. Idan kana da ciwon suga, tabbatar da yin magana da likitanka kafin shan duk wani kari.
Nawa ne adadin chromium muke buƙata a kowace rana?
Masana ba za su iya faɗin ainihin adadin chromium da kuke buƙata a kowace rana ba, don haka babu wani Shawarar Abinci Mai Ba da Shawara (RDA). Madadin haka, sun fito da mafi ƙarancin yawan shan kowace rana (Adoquate Intake - AI).
- Maza masu shekaru 19-50: microgram 35 (mcg)
- Mata masu shekaru 19-50: microgram 25 (mcg)
- Uwaye masu juna biyu: 30 micrograms (mcg)
- Uwaye masu shayarwa: 45 micrograms (mcg)
Mutumin da ke cin abinci mai kyau zai iya samun wannan adadin cikin sauƙi. Amma ku tuna, shan chromium da yawa shi ma ba shi da kyau . Idan aka sha shi da yawa, zai iya yin mummunan tasiri ga lafiyar insulin kuma ya haifar da lalacewar koda ko hanta. A cikin nazarin ciwon suga, an yi amfani da allurai tsakanin microgram 200-1000 a rana, wanda aka raba zuwa sau biyu ko uku a rana. Amma hakan yana ƙarƙashin kulawar likita.
Waɗanne abinci ne na halitta ke da wadataccen chromium?
Idan kana cin abinci mai kyau, wataƙila ba ka buƙatar ƙarin sinadarin chromium. Chromium ma'adinai ne da tsirrai ke sha daga ƙasa, don haka ana samunsa a cikin kayan lambu, 'ya'yan itatuwa, hatsi gaba ɗaya, da nama daga dabbobin da ke cin waɗannan hatsi ko ciyawa. Teburin da ke ƙasa zai ba ka kyakkyawar fahimta game da adadin sinadarin chromium da kake buƙata.
| Nau'in abinci | Bayani da abun ciki na chromium |
|---|---|
| Mussels | Akwai adadi mai yawa na microgram 128 a kowace gram 100. Kifin Shellfish kamar oysters da jatan lande suma suna da wadataccen sinadarin chromium. |
| Broccoli | Duk da cewa kayan lambu da yawa suna ɗauke da sinadarin chromium, kofi ɗaya na broccoli da aka dafa yana da babban adadin microgram 22. |
| Ruwan 'Ya'yan Innabi | Kofin ruwan inabi yana ɗauke da kimanin microgram 7.5. Amma ku tuna ku zaɓi ruwan inabi 100% ba tare da ƙarin sukari ba. |
| Alkama cikakke | Burodi da rotis na hatsi gaba ɗaya da aka yi da garin atta suna ɗauke da sinadarin chromium. Misali, muffin na Ingilishi mai cikakken hatsi yana ɗauke da microgram 3.6. |
| Nama | Naman sa mai nauyin oza 3 ya ƙunshi microgram 2, nama na turkey ya ƙunshi 1.7, kuma nama na kaza ya ƙunshi kusan 0.5. Nama da aka sarrafa kamar naman alade da naman alade suma suna ɗauke da chromium, amma cin su akai-akai yana ƙara haɗarin kamuwa da wasu cututtuka. |
| Gyadar Brazil | Iri ɗaya yana ɗauke da microgram 1 na chromium. Duk da haka, tunda suna da yawan sinadarin selenium, ba a ba da shawarar cin fiye da tsaba 5 a rana ba. |
Mene ne haɗarin shan ƙarin chromium?
Idan kana la'akari da shan ƙarin sinadarin chromium, ya kamata ka san waɗannan haɗarin.
| Nau'in haɗari | Bayani da abubuwan da za a yi la'akari da su |
|---|---|
| Illolin da ke tattare da hakan | Galibi, illolin da ba a saba gani ba ba su da yawa, amma wasu mutane sun fuskanci bugun zuciya mara tsari, rashin barci, ciwon kai, canjin yanayi, da kuma rashin lafiyar jiki. Mutanen da ke fama da cutar koda ko hanta na iya fuskantar haɗarin lalacewar waɗannan gabobin idan suka sha chromium ba tare da shawarar likita ba. |
| Hulɗa da wasu magunguna | Saboda sinadarin chromium yana shafar matakan sukari a jini, yana da haɗari ga wanda ke shan magungunan ciwon suga kamar insulin ya sha chromium sai dai idan likita ya duba shi. Bugu da ƙari, yana iya hulɗa da magunguna kamar su maganin hana ɗaukar ciki, corticosteroids, beta-blockers, magungunan thyroid, da kuma magungunan rage radadi na NSAID (misali, ibuprofen) don maganin gastritis. |
| Hadarin Musamman | Bai kamata mata masu juna biyu ko masu shayarwa su sha ƙarin sinadarin chromium ba tare da shawarar likita ba. Kuma idan za ku ba wa yara ƙanana , ya kamata ku nemi likita. Wasu ƙwararru sun ce bai kamata kowa ya sha fiye da microgram 200 a rana ba tare da shawarar likita ba. |
Saƙon Ɗauka Gida
- Chromium wani ma'adinai ne da jikinmu ke buƙata a ƙananan adadi wanda ke taimakawa aikin insulin na hormone.
- Za mu iya samun adadin chromium da muke buƙata cikin sauƙi daga abinci mai kyau (kayan lambu, 'ya'yan itatuwa, hatsi gaba ɗaya, nama).
- Duk da cewa yana iya samun wasu fa'idodi ga cututtuka kamar ciwon sukari na nau'in 2 da PCOS, ba maganin sihiri ba ne.
- Kada ka taɓa shan magunguna masu yawa na chromium ba tare da shawarar likita ba. Tabbatar ka yi magana da likitanka kafin shan chromium, musamman idan kana da ciwon suga, ciwon koda, ko cutar hanta, ko kuma idan kana shan wasu magunguna.
- A guji ba wa mata masu juna biyu, mata masu shayarwa, da ƙananan yara ƙarin sinadarin chromium ba tare da shawarar likita ba.
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