Kua rongo pea koe i ngā tāpiringa chromium e kī ana ka āwhina i te mate huka, i te whakaheke taumaha rānei. He kohuke nui tēnei e hiahiatia ana e ō tātou tinana i roto i ngā rahinga iti noa iho. Heoi, he rerekē ngā whakaaro mō te tango i tēnei hei tāpiringa. Nō reira, i tēnei rā ka kōrero tātou mō te chromium, ōna painga e kiia ana, ngā kai ka taea e tātou te tiki mai i a ia i te taiao, me ngā mea hei mōhio mēnā ka tangohia e koe hei tāpiringa.
He kupu ngāwari noa iho, he aha tēnei Chromium?
He kohuke te chromium e hiahiatia ana e ō tātou tinana i roto i ngā rahinga iti noa iho, arā, he iti noa iho. Ko te momo chromium e tino pā ana ki ēnei painga hauora e kōrerohia ana e tātou ko te chromium trivalent.
Ko te mahi matua a te chromium i roto i tō tātou tinana he whakarei ake i te mahi a te homoni insulin. Whakaarohia te insulin hei waka e kawe ana i te huka (glucose) mai i ō tātou toto ki roto i ō tātou pūtau. He rite te chromium ki tētahi "āwhina iti" e āwhina ana i taua waka, e whakangawari ana hoki i tana mahi. Koia te take e whakaponohia ai ka āwhina te chromium ki te whakahaere i ngā taumata huka toto.
He aha ngā painga o te chromium?
- Te Mate Huka me te Ātete ki te Insulin: Kua whakaatuhia e ētahi rangahau ka whai hua pea ngā tāpiringa chromium ki te hunga e pangia ana e te Mate Huka Momo 2 me te mate e kiia nei ko te Ātete ki te Insulin. Ko te ātete ki te insulin he mate e kore ai te tinana e aro tika ki te insulin e whakaputaina ana e ia. He taunakitanga kei reira ka taea e te chromium te whakaheke i ngā taumata huka toto me te whakanui ake i te aro ki te insulin. Heoi, kāore i te katoa o ngā rangahau i whakaū i tēnei painga . Tērā pea he tino whai hua mō te hunga he ngoikore te chromium. He onge te ngoikore o te chromium i roto i te hunga e kai ana i te kai hauora.
- Te Mate Pūkahukahu Polycystic (PCOS): E pā ana te PCOS ki te ātete ki te insulin, nō reira kua kitea e ētahi rangahau ka taea e te chromium te whakarato i ētahi whakamarie mō ngā wāhine whai PCOS.
- Te whakaiti taumaha me te tipu uaua: Ka whakamahi ētahi tāngata i ngā tāpiringa chromium hei āwhina i te whakaiti taumaha, te tahu ngako kāore e hiahiatia, me te hanga uaua. Ahakoa kua whakaatuhia e ētahi rangahau ētahi painga, kāore ētahi. Nō reira ehara i te mea hei āwhina i te whakaiti taumaha .
Ko te mea nui, ehara te chromium i te rongoā mō te mate huka, ā, kaua hoki e whakamahia hei whakakapi. Mena he mate huka tōu, me kōrero ki tō tākuta i mua i te tango i tētahi tāpiringa.
E hia te nui o te chromium e hiahiatia ana e tātou i ia rā?
Kāore e taea e ngā tohunga te kī tika i te nui o te chromium e hiahiatia ana e koe i ia rā, nō reira kāore he Tahua Kai e taunakitia ana (RDA). Engari, kua whakatauhia e rātou he kai iti rawa mō ia rā (Adequate Intake - AI).
- Ngā tāne 19-50 tau te pakeke: 35 maikorokaramu (mcg)
- Ngā wāhine 19-50 tau te pakeke: 25 maikorokaramu (mcg)
- Ngā whaea hapū: 30 maikorokaramu (mcg)
- Ngā whaea e whāngai ana i te pēpi: 45 maikorokaramu (mcg)
Ka ngāwari te whiwhi i tēnei nui o te chromium mēnā ka kai pai te tangata. Engari kia mahara, kāore hoki e pai te nui rawa o te chromium . Ki te nui rawa te horopeta ka tangohia, ka pā kino ki te aro o te tangata ki te insulin, ā, ka kino hoki te whatukuhu, te ate rānei. I roto i ngā rangahau mate huka, kua whakamahia ngā horopeta i waenga i te 200-1000 maikirokaramu ia rā, e rua, e toru rānei ngā wā i te rā. Engari kei raro i te tirotiro a te rata tēnā.
He aha ngā kai taiao e nui ana te chromium?
Ki te kai taurite koe, kāore pea koe e hiahia ki ngā tāpiringa chromium. He kohuke te chromium ka mimitihia e ngā tipu mai i te oneone, nō reira ka kitea i roto i ngā huawhenua, ngā hua rākau, ngā witi katoa, me te mīti mai i ngā kararehe e kai ana i aua witi, i aua tarutaru rānei. Mā te ripanga i raro nei koe e mōhio ai ki te nui o te chromium e hiahiatia ana e koe.
| Momo kai | Whakaahuatanga me te ihirangi chromium |
|---|---|
| kūtai | He nui te nui o te 128 maikirokaramu mō ia 100 karamu. He nui hoki te chromium i roto i ngā mātaitai pērā i te tio me te kōura. |
| Pūrokoro | Ahakoa he maha ngā huawhenua kei roto te chromium, he nui te 22 maikirokaramu o te pūrokoro kua tunua. |
| Wai karepe | Kei roto i te kapu wai karepe te 7.5 maikirokaramu. Engari kia mahara ki te whiriwhiri i te wai karepe 100% kāore he huka i tāpirihia. |
| Wiiti Katoa | Kei roto i ngā taro witi katoa me ngā roti i hangaia mai i te paraoa atta te chromium. Hei tauira, kei roto i te muffin Ingarihi witi katoa te 3.6 maikirokaramu. |
| Mīti | E 2 maikirokaramu te nui o te mīti kau e 3-aune te taumaha, e 1.7 te taumaha i te heihei, ā, e 0.5 te taumaha i te heihei. Kei roto hoki i ngā mīti tukatuka pērā i te hāmi me te pēkana te chromium, engari mā te kai pinepine i ēnei mīti ka nui ake te tūponotanga ki te pāngia e ētahi atu mate. |
| Nati Parahi | Kotahi maikirokaramu o te chromium kei roto i te kākano kotahi. Heoi, nā te mea he nui hoki te selenium i roto i aua kākano, kāore e tika kia kai i te neke atu i te 5 ngā kākano i te rā. |
He aha ngā mōrearea o te tango i ngā tāpiringa chromium?
Mena kei te whakaaro koe ki te tango i tētahi tāpiringa chromium, me tino mōhio koe ki ēnei tūponotanga.
| Momo mōrearea | Whakaahuatanga me ngā mea hei whakaaroaro |
|---|---|
| Ngā Pānga Taha | He onge noa iho ngā pānga kino kino, engari kua pāngia ētahi tāngata e te pākia o te ngakau, te kore moe, te ānini, te hurihanga o te wairua, me ngā mate pāwera. Tērā pea ka nui ake te mōrearea o te hunga whai mate tākihi, mate ate rānei ki te kino o ēnei whekau mēnā ka tangohia e rātou te chromium me te kore tohutohu hauora. |
| Ngā taunekeneke me ētahi atu rongoā | Nā te mea ka pā te chromium ki ngā taumata huka toto, he mea morearea te tango chromium e te tangata e tango ana i ngā rongoā mate huka pēnei i te insulin mēnā kāore i raro i te tirotiro a te tākuta. Hei tāpiri, ka taea e ia te taunekeneke me ngā rongoā pēnei i te antacids, corticosteroids, beta-blockers, rongoā thyroid, me ngā rongoā mamae NSAID (hei tauira, ibuprofen) mō te gastritis. |
| Ngā Mōrearea Motuhake | Kaua ngā whaea hapū, ngā whaea whāngai u rānei e tango i ngā tāpiringa chromium me te kore he tohutohu hauora. Ā, ki te hoatu e koe ki ngā tamariki nohinohi , me pātai atu koe ki te tākuta. E ai ki ētahi tohunga, kaua tetahi e tango i te neke atu i te 200 maikirokaramu ia rā me te kore he tohutohu hauora. |
Karere Tangohia ki te Kāinga
- He kohuke te chromium e hiahiatia ana e te tinana i roto i ngā rahinga iti noa, hei āwhina i te mahi a te homoni insulin.
- Ka taea e tātou te whiwhi i te nui o te chromium e hiahiatia ana mai i tētahi kai taurite (huawhenua, hua rākau, witi katoa, mīti).
- Ahakoa he pai ētahi mō ngā mate pēnei i te mate huka momo 2 me te PCOS, ehara i te mea he rongoā makutu mō ngā mate katoa.
- Kaua rawa e tango i ngā horopeta nui o te chromium me te kore he tohutohu hauora. Me kōrero ki tō tākuta i mua i te tango i te chromium, ina koa mēnā he mate huka koe, he mate tākihi, he mate ate rānei, mēnā rānei kei te tango koe i ētahi atu rongoā.
- Kaua e hoatu he tāpiringa chromium ki ngā wāhine hāpu, ki ngā whaea whāngai u, me ngā tamariki nohinohi, me te kore he tohutohu hauora.
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