Chromium supplement hian zunthlum emaw, taksa rihna tihtlem emaw a puih nia sawi i hre tawh mai thei. A nihna takah chuan kan taksain a mamawh mineral pawimawh tak a ni a, a tlem hle. Mahse, supplement atana ei chungchangah ngaihdan hrang hrang a awm. Chuvangin vawiin hian chromium chungchang kan sawi dawn a, a hlawkna nia sawi te, a pianphung atanga kan hmuh theih ei tur te, leh supplement atana i ei chuan kan hriat tur thil te kan sawi dawn a ni.
A awlsam zawngin, he Chromium hi eng nge ni?
Chromium hi kan taksain a mamawh mineral tlemte, chu chu a tlem hle tihna a ni. Heng hriselna atana \ha kan sawi tak takte nena inzawm tlat chromium chi chu trivalent chromium hi a ni.
Kan taksaa chromium hnathawh ber chu hormone insulin hnathawh tihchak hi a ni. Insulin hi kan thisen atanga kan cell-a sugar (glucose) phurtu lirthei angin han ngaihtuah teh. Chromium hi "little helper" ang mai a ni a, chu lirthei chu a pui a, a hna pawh a ti awlsam hle. Hei vang hian chromium hian thisen sugar level control-naah a pui niin an ngai.
Chromium hian eng hlawkna nge a neih?
- Diabetes leh Insulin Resistance: Zirchianna thenkhatah chuan Type 2 Diabetes leh Insulin Resistance an tih condition nei te chuan chromium supplement hi an hlawkpui thei tih an hmuchhuak. Insulin resistance hi taksain insulin a siam chhuah chu a chhang tha lo hle a ni. Chromium hian thisen glucose level a tihniam thei a, insulin sensitivity a ti sang thei tih finfiahna a awm. Mahse, zirchianna zawng zawng hian he hlawkna hi an nemnghet vek lo . Chromium tlakchhamna nei tan chuan a hlawk ber mai thei. Chromium tlakchhamna hi ei leh in hrisel ei thinte zingah a tlem hle.
- Polycystic Ovary Syndrome (PCOS): PCOS hi insulin resistance nen a inzawm a, chuvangin zirchianna thenkhatah chuan chromium hian PCOS vei hmeichhiate tan hahdamna engemaw chen a pe thei tih hmuhchhuah a ni.
- Weight loss leh muscle growth: Mi thenkhat chuan chromium supplement hmangin an taksa rihna tihtlem te, thau duh loh hal te, taksa ruh siamna te an hmang thin. Zirna thenkhatah chuan hlawkna engemaw zat a awm laiin, thenkhatah chuan a lang lo. Chuvangin taksa rihna tihtlem nan magic bullet a ni lo .
A pawimawh ber chu chromium hi zunthlum damdawi a ni lova, a thlakna atan pawh hman tur a ni lo. Zunthlum i neih chuan supplement i ei hmain doctor nen inbiakna neih hmasak phawt ang che.
Ni khatah chromium engzat nge kan mamawh?
Mithiamte chuan ni khata chromium i mamawh zat chiang takin an sawi thei lo a, chuvangin Recommended Dietary Allowance (RDA) a awm lo. Chu ai chuan nitin ei tur tlem ber (Adequate Intake - AI) an rawn siam ta zawk a ni.
- Mipa kum 19-50 inkar: 35 micrograms (mcg) .
- Hmeichhia kum 19-50 inkar: 25 micrograms (mcg) .
- Nu naupai: 30 micrograms (mcg) .
- Nu naupai lai: 45 micrograms (mcg) .
Miin ei leh in inthlau tak ei chuan awlsam takin hetiang zat hi a dawng thei a ni. Mahse, chromium ei tam lutuk pawh hi a ṭha lo tih hre reng ang che . Dose sang taka ei chuan insulin sensitivity a tichhe thei a, kidney emaw liver emaw a tichhia thei bawk. Diabetes zirchiannaah chuan ni khata microgram 200-1000 inkar, ni khatah vawi hnih emaw vawi thum emaw ṭhenin hman a ni. Mahse chu chu damdawi lam enkawlna hnuaiah a ni.
Eng natural foods nge chromium tamna?
Balanced diet i ei chuan chromium supplement i mamawh lo mai thei. Chromium hi thing leh mau atanga an lakluh mineral a nih avangin thlai, thei, buh chi, leh chutiang buh emaw, thlai emaw ei thin rannung saah te a awm a ni. A hnuaia table hian chromium engzat nge i mamawh tih hriatna tha tak a pe ang.
| Chaw chi hrang hrang | A sawifiahna leh chromium awm zat |
|---|---|
| Mussels te pawh a awm | Gram 100-ah hian microgram 128 vel a tam hle. Oyster leh shrimp ang chi shellfish te pawh hian chromium a pai tam hle. |
| Broccoli a ni | Thlai tam takah chromium awm mahse, broccoli chhum cup khatah hian microgram 22 a tam hle. |
| Grape Juice a ni | Grape tui cup khatah hian microgram 7.5 vel a awm a. Mahse, 100% grape tui, sugar dah tel loh thlang turin hre reng ang che. |
| Whole Wheat a ni | Whole-grain chhang leh atta flour atanga siam rotis ah hian chromium a awm a. Entirnan, English muffin whole-grain-ah hian microgram 3.6 a awm a. |
| Sa chi hrang hrang | Bawnghnute ounce 3-a rit ei khatah hian microgram 2 a awm a, turkey-ah hian 1.7 a awm a, vawkah chuan 0.5 vel a awm bawk. Sa siam chhuah, ham leh bacon te pawh hian chromium a pai a, mahse ei fo hian natna dang a vei theihna a tipung a ni. |
| Brazil Nuts a ni | Thlai chi khatah hian chromium microgram 1 a awm a. Mahse, mineral selenium pawh an tam avangin ni khatah chi 5 aia tam ei a tha lo. |
Chromium supplement ei hian eng hlauhawmna nge a neih?
Chromium supplement ei i ngaihtuah a nih chuan heng hlauhawmnate hi i hre chiang tur a ni.
| Risk chi hrang hrang | Sawifiahna leh ngaihtuah tur thilte |
|---|---|
| Side Effects awm thei te | Side effect na tak tak hi a tlangpuiin a awm tlem hle a, mahse mi thenkhat chuan thinlung na mumal lo, mut theih lohna, lu na, mood swing leh allergic reaction te an nei thin. Kidney emaw liver natna nei te chuan doctor thurawn tel lova chromium an ei chuan heng taksa peng hrang hrangte hi an tichhia thei a ni. |
| Damdawi dang nena inzawmna | Chromium hian thisen thlum level a nghawng avangin, zunthlum damdawi insulin ang chi ei thinte tan chuan doctor enkawlna hnuaiah a nih loh chuan chromium ei hi a hlauhawm hle. Chu bakah, gastritis damdawi, antacids, corticosteroids, beta-blockers, thyroid damdawi, leh NSAID natna tidamtu (e.g., ibuprofen) te nen pawh a inzawm thei bawk. |
| Risk bik a awm thei | Nu naupai emaw, nau hnute pe lai emaw chuan doctor thurawn tel lova chromium supplement ei loh tur a ni. And if you are giving it to young children , doctor i zawt ngei ang. Mithiam thenkhat chuan doctor thurawn tel lo chuan tumahin ni khatah microgram 200 aia tam ei loh tur a ni an ti. |
Take-Home Thuchah a ni
- Chromium hi kan taksain a mamawh tlem em em mineral a ni a, chu chuan hormone insulin hnathawhna kawngah a pui a ni.
- Chromium mamawh zat chu awlsam takin ei leh in inthlau tak (thlai, thei, whole grains, sa) atang hian kan hmu thei a ni.
- Type 2 diabetes leh PCOS ang chi natna tan hlawkna engemaw zat a nei thei a, mahse magic cure-all a ni lo.
- Damdawi lam thurawn tel lovin chromium supplement tam tak ei ngai suh. Chromium i ei hmain doctor nen inbia ngei ang che, a bik takin zunthlum, kal natna emaw, thin natna emaw i neih chuan emaw, damdawi dang i ei a nih chuan.
- Hmeichhe naupai, nau hnute pe lai, leh naupang tê tête chu damdawi lam thurawn tel lova chromium supplement pek loh tur a ni.
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