Mwina munamvapo za ma chromium supplements omwe amati amathandiza ndi matenda a shuga kapena kuchepetsa thupi. Ndi mchere wofunikira womwe matupi athu amafunikira pang'ono kwambiri. Komabe, pali malingaliro osiyanasiyana pankhani yogwiritsa ntchito chromium ngati yowonjezera. Lero tikambirana za chromium, ubwino wake, zakudya zomwe tingazipeze mwachibadwa, ndi zinthu zomwe muyenera kuzidziwa ngati mugwiritsa ntchito ngati yowonjezera.
Mwachidule, kodi Chromium iyi ndi chiyani?
Chromium ndi mchere womwe matupi athu amafunikira pang'ono, kutanthauza kuti pang'ono kwambiri. Mtundu wa chromium womwe ndi wofunikira kwambiri pazabwino izi paumoyo zomwe tikukamba ndi chromium ya trivalent.
Ntchito yaikulu ya chromium m'thupi lathu ndikuwonjezera ntchito ya mahomoni a insulin. Taganizirani za insulin ngati galimoto yomwe imanyamula shuga (shuga) kuchokera m'magazi athu kupita ku maselo athu. Chromium ili ngati "wothandizira pang'ono" yemwe amathandiza galimotoyo ndikupangitsa ntchito yake kukhala yosavuta. Ichi ndichifukwa chake chromium amakhulupirira kuti imathandiza kuwongolera kuchuluka kwa shuga m'magazi.
Kodi ubwino wa chromium ndi wotani?
- Matenda a Shuga ndi Kukana kwa Insulin: Kafukufuku wina wasonyeza kuti anthu omwe ali ndi matenda a shuga amtundu wachiwiri komanso matenda otchedwa Insulin Resistance angapindule ndi zowonjezera za chromium. Kukana kwa insulin ndi vuto lomwe thupi siliyankha bwino ku insulin yomwe limapanga. Pali umboni wakuti chromium imatha kuchepetsa kuchuluka kwa shuga m'magazi ndikuwonjezera mphamvu ya insulin. Komabe, si maphunziro onse omwe atsimikizira phindu ili . Itha kukhala yothandiza kwambiri kwa anthu omwe ali ndi vuto la chromium. Kusowa kwa chromium sikofala kwa anthu omwe amadya zakudya zabwino.
- Matenda a Ovary a Polycystic (PCOS): PCOS imagwirizanitsidwa ndi kukana insulini, kotero maphunziro ena apeza kuti chromium ingapereke mpumulo kwa amayi omwe ali ndi PCOS.
- Kuchepetsa thupi ndi kukula kwa minofu: Anthu ena amagwiritsa ntchito zowonjezera za chromium kuti athandize kuchepetsa thupi, kutentha mafuta osafunikira, komanso kumanga minofu. Ngakhale kuti kafukufuku wina wasonyeza ubwino wina, ena sanatero. Choncho si njira yabwino yochepetsera thupi .
Chofunika kwambiri ndichakuti chromium si mankhwala a matenda a shuga, ndipo sayenera kugwiritsidwa ntchito m'malo mwake. Ngati muli ndi matenda a shuga, onetsetsani kuti mwalankhula ndi dokotala wanu musanamwe mankhwala enaake.
Kodi timafunikira chromium yochuluka bwanji patsiku?
Akatswiri sanganene kuti mukufuna chromium yochuluka bwanji patsiku, kotero palibe Recommended Dietary Allowance (RDA). M'malo mwake, apanga zakudya zochepa zomwe muyenera kudya tsiku lililonse (Adequate Intake - AI).
- Amuna azaka zapakati pa 19 ndi 50: 35 micrograms (mcg)
- Azimayi azaka zapakati pa 19 ndi 50: 25 micrograms (mcg)
- Amayi oyembekezera: 30 micrograms (mcg)
- Amayi oyamwitsa: 45 maikrogramu (mcg)
Munthu amene amadya zakudya zopatsa thanzi labwino akhoza kupeza kuchuluka kumeneku mosavuta. Koma kumbukirani, kumwa chromium yambiri sikwabwino . Ngati itengedwa mu mlingo waukulu, ingakhudze kwambiri mphamvu ya insulin ndipo ingayambitse kuwonongeka kwa impso kapena chiwindi. Mu kafukufuku wa matenda a shuga, mlingo pakati pa 200-1000 micrograms patsiku, wogawidwa kawiri kapena katatu patsiku, wagwiritsidwa ntchito. Koma izi zikuyang'aniridwa ndi dokotala.
Ndi zakudya ziti zachilengedwe zomwe zili ndi chromium yambiri?
Ngati mudya zakudya zopatsa thanzi, mwina simukusowa zowonjezera za chromium. Chromium ndi mchere womwe zomera zimayamwa kuchokera m'nthaka, kotero umapezeka mu ndiwo zamasamba, zipatso, tirigu wonse, ndi nyama ya nyama zomwe zimadya tirigu kapena udzu umenewo. Tebulo ili pansipa likupatsani lingaliro labwino la kuchuluka kwa chromium yomwe mukufuna.
| Mtundu wa chakudya | Kufotokozera ndi kuchuluka kwa chromium |
|---|---|
| Mamazelo | Pali kuchuluka kwakukulu kwa ma microgram 128 pa magalamu 100. Nsomba zotchedwa shellfish monga oyster ndi shrimp nazonso zili ndi chromium yambiri. |
| Burokoli | Ngakhale kuti ndiwo zamasamba zambiri zimakhala ndi chromium, chikho chimodzi cha broccoli yophikidwa chili ndi ma microgram 22 ambiri. |
| Madzi a Mphesa | Chikho chimodzi cha madzi a mphesa chili ndi ma microgram 7.5. Koma kumbukirani kusankha madzi a mphesa 100% opanda shuga wowonjezera. |
| Tirigu wosapuntha | Buledi wa tirigu wonse ndi roti zopangidwa kuchokera ku ufa wa atta zimakhala ndi chromium. Mwachitsanzo, muffin wa tirigu wonse wa Chingerezi uli ndi ma microgram 3.6. |
| Nyama | Kutumikira ng'ombe ya ma ounces atatu kuli ndi ma microgram awiri, Turkey ili ndi 1.7, ndipo nkhuku ili ndi pafupifupi 0.5. Nyama yokonzedwa monga ham ndi bacon ilinso ndi chromium, koma kudya nthawi zambiri kumawonjezera chiopsezo chotenga matenda ena. |
| Mtedza wa ku Brazil | Mbewu imodzi ili ndi 1 microgram ya chromium. Komabe, popeza ilinso ndi selenium yambiri, sikoyenera kudya mbewu zoposa zisanu patsiku. |
Kodi zoopsa zogwiritsa ntchito zowonjezera za chromium ndi ziti?
Ngati mukuganiza zogwiritsa ntchito chromium, muyenera kudziwa zoopsa izi.
| Mtundu wa chiopsezo | Kufotokozera ndi zinthu zoti muganizire |
|---|---|
| Zotsatirapo Zake | Zotsatirapo zoyipa nthawi zambiri zimakhala zochepa, koma anthu ena akhala ndi kugunda kwa mtima kosakhazikika, kusowa tulo, mutu, kusintha kwa malingaliro, komanso ziwengo. Anthu omwe ali ndi matenda a impso kapena chiwindi akhoza kukhala pachiwopsezo chachikulu cha kuwonongeka kwa ziwalo izi ngati amwa chromium popanda upangiri wa dokotala. |
| Kuyanjana ndi mankhwala ena | Popeza chromium imakhudza kuchuluka kwa shuga m'magazi, ndizowopsa kwa munthu amene akumwa mankhwala a shuga monga insulin kumwa chromium pokhapokha ngati dokotala akuyang'anira. Kuphatikiza apo, imatha kuyanjana ndi mankhwala monga mankhwala oletsa asidi, corticosteroids, beta-blockers, mankhwala a chithokomiro, ndi mankhwala ochepetsa ululu a NSAID (monga ibuprofen) a gastritis. |
| Zoopsa Zapadera | Amayi oyembekezera kapena oyamwitsa sayenera kumwa mankhwala owonjezera a chromium popanda upangiri wa dokotala. Ndipo ngati mukupereka kwa ana aang'ono , muyenera kufunsa dokotala. Akatswiri ena amati palibe amene ayenera kumwa ma microgram oposa 200 patsiku popanda upangiri wa dokotala. |
Uthenga Wopita Nawo Kunyumba
- Chromium ndi mchere womwe thupi lathu limafunikira pang'ono kwambiri womwe umathandiza kuti insulin igwire ntchito.
- Tingapeze mosavuta kuchuluka kwa chromium komwe timafunikira kuchokera muzakudya zopatsa thanzi (masamba, zipatso, tirigu wonse, nyama).
- Ngakhale kuti zingakhale ndi ubwino pa matenda monga matenda a shuga amtundu wachiwiri ndi PCOS, si mankhwala amatsenga.
- Musamwe mankhwala ambiri a chromium popanda upangiri wa dokotala. Onetsetsani kuti mwalankhula ndi dokotala musanamwe chromium, makamaka ngati muli ndi matenda a shuga, matenda a impso, kapena matenda a chiwindi, kapena ngati mukumwa mankhwala ena.
- Pewani kupereka mankhwala owonjezera a chromium kwa amayi apakati, amayi oyamwitsa, ndi ana aang'ono popanda upangiri wa dokotala.
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