Ua lohe paha ʻoe i nā mea hoʻohui chromium e koi ana e kōkua i ka maʻi diabetes a i ʻole ka pohō kaumaha. He mineral koʻikoʻi maoli ia e pono ai ko mākou kino i nā liʻiliʻi liʻiliʻi. Eia nō naʻe, aia nā manaʻo like ʻole e pili ana i ka lawe ʻana iā ia ma ke ʻano he mea hoʻohui. No laila i kēia lā e kamaʻilio mākou e pili ana i ka chromium, kona mau pono i manaʻo ʻia, nā meaʻai hiki iā mākou ke loaʻa maoli mai, a me nā mea e makaʻala ai inā ʻoe e lawe iā ia ma ke ʻano he mea hoʻohui.
I ka ʻōlelo maʻalahi, he aha kēia Chromium?
He mineral ka Chromium e pono ai ko kākou kino i nā nui liʻiliʻi, ʻo ia hoʻi, i nā nui liʻiliʻi loa. ʻO ke ʻano o ka chromium e pili pono ana i kēia mau pono olakino a kākou e kamaʻilio nei, ʻo ia ka chromium trivalent.
ʻO ka hana nui o ka chromium i loko o ko kākou kino, ʻo ia ka hoʻoikaika ʻana i ka hana o ka hormone insulin. E noʻonoʻo i ka insulin ma ke ʻano he kaʻa e lawe ana i ke kō (glucose) mai ko kākou koko i loko o ko kākou mau cell. Ua like ka Chromium me kahi "mea kōkua liʻiliʻi" e kōkua ana i kēlā kaʻa a hoʻomaʻalahi i kāna hana. ʻO ia ke kumu i manaʻoʻiʻo ʻia ai ke kōkua o ka chromium i ka hoʻomalu ʻana i nā pae kō koko.
He aha nā pōmaikaʻi o ka chromium?
- ʻO ka maʻi diabetes a me ke kū'ē ʻana i ka insulin: Ua hōʻike kekahi mau noiʻi e hiki i ka poʻe me ka maʻi diabetes Type 2 a me kahi kūlana i kapa ʻia ʻo Insulin Resistance ke pōmaikaʻi mai nā mea hoʻohui chromium. ʻO ke kū'ē ʻana i ka insulin kahi kūlana i pane ʻole ai ke kino i ka insulin āna e hana ai. Aia nā hōʻike e hiki i ka chromium ke hoʻohaʻahaʻa i nā pae glucose koko a hoʻonui i ka ʻike o ka insulin. Eia naʻe, ʻaʻole i hōʻoia nā noiʻi āpau i kēia pono . Hiki paha ke kūpono loa i ka poʻe me ka nele o ka chromium. He mea kākaʻikahi ka nele o ka chromium i ka poʻe e ʻai ana i ka meaʻai olakino.
- ʻO ka Polycystic Ovary Syndrome (PCOS): Pili ka PCOS me ke kū'ē'ē o ka insulin, no laila ua ʻike kekahi mau noiʻi e hiki i ka chromium ke hāʻawi i kahi hōʻoluʻolu no nā wahine me PCOS.
- ʻO ka hōʻemi kaumaha a me ka ulu ʻana o nā ʻiʻo: Hoʻohana kekahi poʻe i nā mea hoʻohui chromium e kōkua i ka hōʻemi kaumaha, puhi i ka momona i makemake ʻole ʻia, a kūkulu i nā ʻiʻo. ʻOiai ua hōʻike kekahi mau noiʻi i kekahi mau pono, ʻaʻole kekahi. No laila, ʻaʻole ia he pōkā kilokilo no ka hōʻemi kaumaha .
ʻO ka mea nui loa, ʻaʻole he lāʻau lapaʻau ka chromium no ka maʻi diabetes, ʻaʻole hoʻi e hoʻohana ʻia ma ke ʻano he pani. Inā loaʻa iā ʻoe ka maʻi diabetes, e kamaʻilio me kāu kauka ma mua o ka lawe ʻana i nā mea hoʻohui.
ʻEhia ka nui o ka chromium e pono ai i kēlā me kēia lā?
ʻAʻole hiki i nā loea ke ʻōlelo pololei i ka nui o ka chromium āu e pono ai i kēlā me kēia lā, no laila ʻaʻohe ʻae ʻai i ʻōlelo ʻia (RDA). Akā, ua hōʻike lākou i ka lawe ʻana i kēlā me kēia lā ma ka liʻiliʻi loa (Adequate Intake - AI).
- Nā kāne makahiki 19-50: 35 micrograms (mcg)
- Nā wahine makahiki 19-50: 25 micrograms (mcg)
- Nā makuahine hāpai: 30 micrograms (mcg)
- Nā makuahine hānai: 45 micrograms (mcg)
Hiki i ke kanaka e ʻai ana i ka meaʻai kaulike ke loaʻa maʻalahi kēia nui. Akā e hoʻomanaʻo, ʻaʻole maikaʻi ka lawe ʻana i ka chromium nui loa . Inā lawe ʻia i nā nui kiʻekiʻe, hiki iā ia ke hoʻopilikia maikaʻi ʻole i ka ʻike o ka insulin a hōʻino i nā puʻupaʻa a i ʻole ke akepaʻa. I nā haʻawina maʻi diabetes, ua hoʻohana ʻia nā nui ma waena o 200-1000 micrograms i kēlā me kēia lā, i māhele ʻia i ʻelua a ʻekolu paha manawa i ka lā. Akā aia kēlā ma lalo o ka nānā ʻana o ke kauka.
He aha nā meaʻai kūlohelohe i waiwai i ka chromium?
Inā ʻoe e ʻai i kahi meaʻai kaulike, ʻaʻole paha ʻoe e pono i nā mea hoʻohui chromium. ʻO ka Chromium kahi mineral e omo ʻia e nā mea kanu mai ka lepo, no laila loaʻa ia i nā mea kanu, nā huaʻai, nā palaoa piha, a me ka ʻiʻo mai nā holoholona e ʻai ana i kēlā mau palaoa a mauʻu paha. E hāʻawi ka papa ma lalo nei iā ʻoe i kahi manaʻo maikaʻi o ka nui o ka chromium āu e pono ai.
| ʻAno meaʻai | Ka wehewehe a me ka nui o ka chromium |
|---|---|
| Nā ʻūpā | Aia ka nui o 128 micrograms no 100 grams. ʻO nā pūpū e like me ka oysters a me ka ʻōpae he waiwai nui hoʻi i ka chromium. |
| Broccoli | ʻOiai he nui nā mea kanu i loaʻa ka chromium, he kiʻekiʻe ka nui o 22 micrograms i loko o ke kīʻaha broccoli i kuke ʻia. |
| Wai hua waina | Aia i loko o ke kīʻaha wai hua waina ma kahi o 7.5 micrograms. Akā e hoʻomanaʻo e koho i ka wai hua waina 100% me ke kō ʻole i hoʻohui ʻia. |
| Palaoa holoʻokoʻa | Aia ka chromium i loko o nā berena palaoa piha a me nā rotis i hana ʻia mai ka palaoa atta. No ka laʻana, aia i loko o ka muffin Pelekane palaoa piha he 3.6 micrograms. |
| Nā ʻiʻo | ʻO ka ʻai ʻana o ka pipi he 3-auneke he 2 micrograms, ʻo ka pelehū he 1.7, a ʻo ka moa he 0.5 paha. Loaʻa pū ka chromium i nā ʻiʻo i hana ʻia e like me ka ham a me ka bacon, akā ʻo ka ʻai pinepine ʻana iā lākou e hoʻonui ai i ka pilikia o ka loaʻa ʻana o nā maʻi ʻē aʻe. |
| Nā nati Palakila | Loaʻa i kēlā me kēia hua he 1 microgram o ka chromium. Eia nō naʻe, no ka mea he kiʻekiʻe nō hoʻi i ka mineral selenium, ʻaʻole pono e ʻai ma mua o 5 mau hua i ka lā. |
He aha nā pilikia o ka lawe ʻana i nā mea hoʻohui chromium?
Inā ʻoe e noʻonoʻo ana e lawe i kahi pākuʻi chromium, pono ʻoe e makaʻala i kēia mau pilikia.
| ʻAno pilikia | Ka wehewehe a me nā mea e noʻonoʻo ai |
|---|---|
| Nā hopena ʻaoʻao | ʻO ka maʻamau, he mea kākaʻikahi nā hopena ʻaoʻao koʻikoʻi, akā ua ʻike kekahi poʻe i nā puʻuwai puʻuwai kūpono ʻole, ka hiamoe ʻole, nā ʻeha poʻo, nā loli o ke ʻano, a me nā hopena alerika. ʻO ka poʻe me nā maʻi puʻupaʻa a i ʻole ke akepaʻa e piʻi aʻe ka pilikia o ka hōʻino ʻana i kēia mau kino inā lawe lākou i ka chromium me ka ʻole o ke aʻo lapaʻau. |
| Nā pilina me nā lāʻau ʻē aʻe | Ma muli o ka hoʻopilikia ʻana o ka chromium i nā pae kō koko, he mea weliweli ia no kekahi e lawe ana i nā lāʻau lapaʻau maʻi diabetes e like me ka insulin ke lawe i ka chromium ke ʻole ma lalo o ka nānā ʻana o ke kauka. Eia kekahi, hiki iā ia ke launa pū me nā lāʻau lapaʻau e like me nā antacids, corticosteroids, beta-blockers, nā lāʻau thyroid, a me nā lāʻau hoʻomaha ʻeha NSAID (e.g., ibuprofen) no ka gastritis. |
| Nā Pōpilikia Kūikawā | ʻAʻole pono nā makuahine hāpai a hānai waiū paha e lawe i nā mea hoʻohui chromium me ka ʻole o ke aʻo ʻana a ke kauka. A inā ʻoe e hāʻawi ana iā ia i nā keiki ʻōpio , pono ʻoe e nīnau i ke kauka. Wahi a kekahi poʻe loea ʻaʻole pono kekahi e lawe ma mua o 200 micrograms i kēlā me kēia lā me ka ʻole o ke aʻo ʻana a ke kauka. |
Leka Lawe-Home
- He mineral ka Chromium e pono ai ko mākou kino i nā liʻiliʻi liʻiliʻi e kōkua ai i ka hana o ka hormone insulin.
- Hiki iā mākou ke loaʻa maʻalahi ka nui o ka chromium a mākou e pono ai mai kahi ʻai kaulike (nā mea kanu, nā huaʻai, nā palaoa piha, ka ʻiʻo).
- ʻOiai paha he mau pono kona no nā kūlana e like me ka maʻi diabetes type 2 a me ka PCOS, ʻaʻole ia he lāʻau lapaʻau kilokilo no nā mea āpau.
- Mai lawe i nā lāʻau kiʻekiʻe o nā mea hoʻohui chromium me ka ʻole o ke aʻo ʻana a ke kauka. E kamaʻilio me kāu kauka ma mua o ka lawe ʻana i ka chromium, ʻoiai inā he maʻi diabetes kou, maʻi puʻupaʻa, a maʻi ate paha, a inā ʻoe e lawe ana i nā lāʻau lapaʻau ʻē aʻe.
- Mai hāʻawi i nā mea hoʻopihapiha chromium i nā wahine hāpai, nā makuahine hānai, a me nā keiki ʻōpio me ka ʻole o ke aʻo ʻana a ke kauka.
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