Yu go dɔn yɛri bɔt kromiɔm sɔpɔtmɛnt dɛn we se dɛn kin ɛp fɔ mek pɔsin gɛt dayabitis ɔ fɔ lɛf fɔ it bɔku bɔku it. Na tru tru wan impɔtant minral we wi bɔdi nid insay smɔl smɔl tin dɛn. Bɔt difrɛn tin dɛn de we pipul dɛn kin tink bɔt fɔ tek am as sɔpɔt. So tide wi go tɔk bɔt kromiɔm, di bɛnifit dɛn we dɛn se i gɛt, di it dɛn we wi kin gɛt am natin nɔ de, ɛn di tin dɛn we wi fɔ no if yu tek am as sɔpɔt.
Fɔ tɔk am simpul wan, wetin na dis Kromiɔm?
Kromiɔm na minral we wi bɔdi nid insay smɔl smɔl, dat na, smɔl smɔl. Di kayn kromiɔm we rili impɔtant to dɛn wɛlbɔdi bɛnifit ya we wi de tɔk bɔt na di trivalɛnt kromiɔm.
Di men wok we kromiɔm de du na wi bɔdi na fɔ mek di ɔmon we dɛn kɔl insulin wok fayn. Tink bɔt insulin as motoka we de kɛr shuga (glukɔs) frɔm wi blɔd go insay wi sɛl dɛn. Kromiɔm tan lɛk "smɔl ɛp" we de ɛp da motoka de ɛn mek in wok izi. Dis na di rizin we mek dɛn biliv se kromiɔm kin ɛp fɔ kɔntrol di blɔd shuga.
Wetin na di bɛnifit dɛn we kromiɔm gɛt?
- Dayabitis ɛn Insulin Resistance: Sɔm stɔdi dɔn sho se pipul dɛm wae gɛt Tayp 2 Dayabitis ɛn wan sik wae dɛn kɔl Insulin Resistance kin bɛnifit frɔm kromium supliment. insulin rεsistεns na wan kכndyushכn we di bכdi nכ de rεspכnd fayn to di insulin we i de mek. Pruf de fɔ se kromiɔm kin mek di glukɔs na di blɔd go dɔŋ ɛn mek di insulin sɛnsitiviti go ɔp. Bɔt nɔto ɔl di stɔdi dɛn dɔn sho se dis bɛnifit . I kin woke pasmak pan pipul dɛm wae gɛt kromiɔm dɛfisiɛns. Kromiɔm nɔ kin bɔku pan pipul dɛn we de it fayn it.
- Polycystic Ovary Syndrome (PCOS): PCOS gɛt fɔ du wit insulin rɛsistɛns, so sɔm stɔdi dɛn dɔn sho se kromiɔm kin gi sɔm rilif to uman dɛn we gɛt PCOS.
- We yu de lɔs yu wet ɛn yu mɔsul dɛn de gro: Sɔm pipul dɛn kin yuz kromiɔm sɔpɔtmɛnt fɔ ɛp fɔ lɛ dɛn nɔ gɛt bɔku bɔku bɔdi, fɔ bɔn fat we dɛn nɔ want, ɛn fɔ mek dɛn gɛt mɔsul dɛn. Pan ɔl we sɔm stɔdi dɛn dɔn sho sɔm bɛnifit dɛn, ɔda wan dɛn nɔ dɔn sho. So i nɔto majik bulɛt fɔ lɛ pɔsin nɔ gɛt bɔku bɔku bɔdi .
Di tin we impɔtant pas ɔl na dat, kromiɔm nɔto mɛrɛsin fɔ dayabitis, ɛn dɛn nɔ fɔ yuz am fɔ tek in ples. If yu gɛt dayabitis, mek shɔ se yu tɔk to yu dɔktɔ bifo yu tek ɛni sɔpɔtmɛnt.
Aw bɔku kromiɔm wi nid fɔ wan de?
Di masta sabi pipul dɛn nɔ kin ebul fɔ tɔk klia wan ɔmɔs kromiɔm yu nid fɔ wan de, so no Recommended Dietary Allowance (RDA) nɔ de. insted, dεn dכn kam wit wan minimum daily intake (Adequate Intake - AI).
- Man dɛn we ol 19-50 ia: 35 maykrogram (mcg) .
- Uman dɛn we ol 19-50 ia: 25 maykrogram (mcg) .
- Mama dɛn we gɛt bɛlɛ: 30 maykrogram (mcg) .
- Mama dɛn we de gi pikin in bɛlɛ: 45 maykrogram (mcg) .
Pɔsin we de it tin we balans kin gɛt dis amount izi wan. Bɔt mɛmba se fɔ tek bɔku kromiɔm nɔ fayn bak . If dɛn tek am bɔku bɔku wan, i kin afɛkt di insulin sɛnsitiviti bad bad wan ɛn i kin mek di kidni ɔ di liva pwɛl. Insay dayabitis stɔdi, dɛn dɔn yuz di dos bitwin 200-1000 maykrogram fɔ wan de, we dɛn sheb to tu ɔ tri tɛm insay di de. Bɔt dat de ɔnda dɔktɔ dɛn we de kia fɔ am.
Us natura it dɛn we gɛt bɔku kromiɔm?
If yu it balans it, yu go mɔs nɔ nid kromiɔm sɔpɔtmɛnt. Kromiɔm na minral we plant dɛn kin tek frɔm di grɔn, so i de insay vɛjitebul, frut, ɔl grens, ɛn mit frɔm animal dɛn we de it dɛn grens ɔ gras dɛn de. Di tebul we de dɔŋ ya go gi yu gud aidia bɔt ɔmɔs kromiɔm yu nid.
| Di kayn it we dɛn kin it | Diskripshɔn ɛn di kromiɔm we de insay |
|---|---|
| Mɔsul dɛn | 128 maykrogram de pan 100 gram. Shelfish lɛk ɔysta ɛn shrimps gɛt bɔku kromiɔm bak. |
| Brɔkoli | Pan ɔl we bɔku vɛjitebul dɛn gɛt kromiɔm, wan kɔp brɔkoli we dɛn dɔn kuk gɛt bɔku 22 maykrogram. |
| Grep Jus we dɛn kɔl | Wan kɔp grep jus gɛt lɛk 7.5 maykrogram. Bɔt mɛmba fɔ pik 100% grep jus we nɔ gɛt ɛni shuga we dɛn ad. |
| Whole Wit we dɛn mek wit | Bred dɛn we dɛn mek wit ɔl gren ɛn rotis we dɛn mek wit atta flawa gɛt kromiɔm. Fɔ ɛgzampul, wan Inglish mafin we dɛn mek wit wan ol gren gɛt 3.6 maykrogram. |
| Mit dɛn we dɛn kin mek | Wan 3-ɔns bif gɛt 2 maykrogram, tik gɛt 1.7, ɛn chukchuk gɛt lɛk 0.5. Mit we dɛn dɔn prosɛs lɛk ham ɛn bekin gɛt kromiɔm bak, bɔt if yu it am bɔku tɛm, dat kin mek yu gɛt ɔda sik dɛn. |
| Brazil Nat dɛn | Ɛni sid gɛt 1 maykrogram kromiɔm. Bɔt bikɔs dɛn gɛt bɔku minral sɛlɛniɔm bak, i nɔ fayn fɔ it pas 5 sid fɔ wan de. |
Wetin na di prɔblɛm dɛn we kin apin we pɔsin tek kromiɔm sɔpɔtmɛnt?
If yu de tink bɔt fɔ tek wan kromiɔm sɔpɔtmɛnt, yu fɔ rili no bɔt dɛn prɔblɛm ya.
| Di kayn risk we pɔsin kin gɛt | Diskripshɔn ɛn tin dɛn we yu fɔ tink bɔt |
|---|---|
| Sayd Ifɛkt dɛn we kin apin | Bɔku tɛm, siriɔs sayd ɛfɛkt nɔ kin bɔku, bɔt sɔm pipul dɛn dɔn gɛt at bit we nɔ de bit ɔltɛm, dɛn nɔ kin ebul fɔ slip, dɛn ed kin at, dɛn kin chenj dɛn maynd, ɛn dɛn kin gɛt alɛji. Pipul wae gɛt kidni ɔr liva sik kin gɛt bɔrku risk fɔ pwɛl dɛn ɔgan ya if dɛn tek kromiɔm we dɛn nɔ gɛt dɔktɔ advays. |
| Intarakshɔn wit ɔda drɔgs | Bikɔs kromiɔm kin afɛkt di blɔd shuga lɛvɛl, i denja fɔ mek pɔsin we de tek dayabitis mɛrɛsin lɛk insulin tek kromiɔm pas nɔmɔ dɔktɔ de wach am. pan tap dat, i kin intarakt wit mεdikeshכn dεm lεk antasid, kכtikostεroyd, beta-blכk, tayroyd mεdikeshכn, εn NSAID pen rεliv (e.g., ibuprofen) fכ gastritis. |
| Spɛshal Risk dɛn | Mama dɛn we gɛt bɛlɛ ɔ we de gi pikin dɛn bɛlɛ nɔ fɔ tek kromiɔm sɔpɔtmɛnt if dɛn nɔ gɛt dɔktɔ advays. Ɛn if yu de gi am to yɔŋ pikin dɛn , yu fɔ rili aks dɔktɔ. Sɔm masta sabi bukman dɛn se nɔbɔdi nɔ fɔ tek pas 200 maykrogram ɛvride if i nɔ gɛt dɔktɔ advays. |
Mɛsej we dɛn kin kɛr go na os
- Kromiɔm na minral we wi bɔdi nid insay smɔl smɔl we de ɛp di ɔmon insulin fɔ wok.
- Wi kin izi fɔ gɛt di kromiɔm we wi nid frɔm di it we balans (vɛjitebul, frut, ɔl gren, mit).
- Pan ɔl we i kin gɛt sɔm bɛnifit fɔ sik dɛn lɛk tayp 2 dayabitis ɛn PCOS, i nɔto majik mɛrɛsin.
- Nɔ ɛva tek bɔku bɔku kromiɔm sɔpɔtmɛnt dɛn we yu nɔ gɛt dɔktɔ advays. Mek shɔ se yu tɔk to yu dɔktɔ bifo yu tek kromiɔm, mɔ if yu gɛt dayabitis, kidni sik, ɔ liva sik, ɔ if yu de tek ɔda mɛrɛsin.
- Nɔ gi kromiɔm sɔpɔtmɛnt to uman dɛn we gɛt bɛlɛ, mama dɛn we de gi pikin in bɛlɛ, ɛn smɔl pikin dɛn we nɔ gɛt dɔktɔ advays.
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