Ushobora kuba warumvise inyunganiramirire za chromium zivuga ko zifasha mu kuvura diyabete cyangwa kugabanya ibiro. Mu by’ukuri ni imyunyungugu y’ingenzi umubiri wacu ukeneye ku rugero ruto cyane. Ariko, hari ibitekerezo bitandukanye ku bijyanye no kuyifata nk'inyongeramusaruro. Uyu munsi rero turaganira kuri chromium, ibyiza byayo, ibyo kurya dushobora kuyikuramo mu buryo busanzwe, n'ibintu ugomba kumenya niba uyifata nk'inyongeramusaruro.
Mu magambo make, iyi Chromium ni iki?
Chromium ni imyunyu ngugu umubiri wacu ukeneye mu rugero ruto cyane, ni ukuvuga mu rugero ruto cyane. Ubwoko bwa chromium bujyanye cyane n'izi nyungu ku buzima tuvuga ni chromium ya trivalent.
Akamaro nyamukuru ka chromium mu mubiri wacu ni ukongera imikorere ya hormone insuline. Tekereza ko insuline ari imodoka itwara isukari (glucose) mu maraso yacu ikayishyira mu turemangingo twacu. Chromium ni nk'"umufasha muto" ufasha iyo modoka kandi ikayoroshya akazi kayo. Niyo mpamvu chromium ikekwaho gufasha mu kugenzura urugero rw'isukari mu maraso.
Ni izihe nyungu za chromium?
- Diyabete no Kudakora Insulin: Ubushakashatsi bumwe bwagaragaje ko abantu barwaye Diyabete yo mu bwoko bwa 2 n'indwara yitwa Insulin Resistance bashobora kungukirwa n'inyongera za chromium. Kudakora Insulin ni indwara aho umubiri udakira neza insuline ikora. Hari ibimenyetso bigaragaza ko chromium ishobora kugabanya urugero rwa glucose mu maraso no kongera ubushobozi bwo kumva insuline. Ariko, si ubushakashatsi bwose bwemeje iyi nyungu . Ishobora kuba ingirakamaro cyane ku bantu bafite ikibazo cyo kubura chromium. Kubura chromium ni gake cyane ku bantu barya indyo yuzuye.
- Indwara ya Polycystic Ovary Syndrome (PCOS): PCOS ifitanye isano no kudakora insuline, bityo ubushakashatsi bumwe bwagaragaje ko chromium ishobora gutanga ihumure ku bagore bafite PCOS.
- Kugabanya ibiro no gukura kw'imitsi: Hari abantu bakoresha inyunganiramirire za chromium kugira ngo bafashe kugabanya ibiro, gutwika ibinure bidakenewe, no kubaka imitsi. Nubwo hari ubushakashatsi bwagaragaje ibyiza bimwe na bimwe, ubundi ntibwagaragaje. Rero si ikintu cy'ingenzi mu kugabanya ibiro .
Igikuru ni uko chromium atari umuti wa diyabete, kandi ntigomba gukoreshwa nk'umusimbura. Niba urwaye diyabete, banza uganire na muganga wawe mbere yo gufata inyongeramusaruro iyo ari yo yose.
Dukeneye chromium ingahe ku munsi?
Impuguke ntizishobora kuvuga neza ingano ya chromium ukeneye ku munsi, bityo nta nkunga y’ibiribwa isabwa (RDA). Ahubwo, batanze nibura ifunguro rya buri munsi (Adequate Intake - AI).
- Abagabo bari hagati y'imyaka 19 na 50: mikorogarama 35 (mcg)
- Abagore bari hagati y'imyaka 19 na 50: mikorogarama 25 (mcg)
- Ababyeyi batwite: mikorogarama 30 (mcg)
- Ababyeyi bonsa: mikorogarama 45 (mcg)
Umuntu urya indyo yuzuye ashobora kubona iyi ndyo byoroshye. Ariko ibuka ko gufata chromium nyinshi na byo atari byiza . Iyo ikoreshejwe ku rugero rwo hejuru, ishobora kugira ingaruka mbi ku burwayi bwa insuline ndetse ikangiza impyiko cyangwa umwijima. Mu bushakashatsi bwa diyabete, hakoreshejwe dose iri hagati ya mikorogarama 200-1000 ku munsi, igabanyijemo kabiri cyangwa gatatu ku munsi. Ariko ibyo bikorerwa munsi y’ubuyobozi bwa muganga.
Ni ibihe biribwa karemano bikungahaye kuri chromium?
Niba urya indyo yuzuye, birashoboka ko udakeneye inyunganiramirire za chromium. Chromium ni imyunyungugu ibimera bikura mu butaka, bityo iboneka mu mboga, imbuto, ibinyampeke byuzuye, n'inyama z'inyamaswa zirya ibyo binyampeke cyangwa ibyatsi. Imbonerahamwe iri hepfo izaguha igitekerezo cyiza cy'ingano ya chromium ukeneye.
| Ubwoko bw'ibiribwa | Ibisobanuro n'ingano ya chromium |
|---|---|
| Inyundo | Hari ingano nini ya mikorogarama 128 kuri garama 100. Ifi nk'amafi y'ibishishwa n'amafi y'ibishishwa nayo akungahaye kuri chromium. |
| Brokoli | Nubwo imboga nyinshi zirimo chromium, igikombe cya broccoli itetse gifite ingano ya mikorogarama 22. |
| Umutobe w'imizabibu | Igikombe cy'umutobe w'imizabibu kirimo mikorogarama zigera kuri 7.5. Ariko ibuka guhitamo umutobe w'imizabibu 100% udafite isukari yongewemo. |
| Ingano zose | Imigati y'ingano yuzuye n'imigati yokeje ikozwe mu ifu ya atta irimo chromium. Urugero, muffin y'ingano yuzuye igizwe na mikorogarama 3.6. |
| Inyama | Agace gato k'inka kagizwe na mikorogarama ebyiri, itunguru rigizwe na 1.7, naho inkoko igizwe na 0.5. Inyama zatunganyijwe nka jambon na bacon nazo zirimo chromium, ariko kuzirya kenshi byongera ibyago byo kurwara izindi ndwara. |
| Ubunyobwa bwa Brezili | Imbuto imwe irimo mikorogarama 1 ya chromium. Ariko, kubera ko nazo zifite imyunyu ngugu ya selenium, si byiza kurya imbuto zirenze 5 ku munsi. |
Ni izihe ngaruka zishobora guterwa no gufata inyunganiramirire ya chromium?
Niba urimo gutekereza gufata inyunganiramirire ya chromium, ugomba kumenya neza izi ngaruka.
| Ubwoko bw'ibyago | Ibisobanuro n'ibintu byo gutekerezaho |
|---|---|
| Ingaruka mbi | Ingaruka mbi zikomeye muri rusange ntizikunze kubaho, ariko hari abantu bagiye bagira umutima utera nabi, kudasinzira neza, kuribwa umutwe, guhinduka mu byiyumvo, ndetse no kugira ingaruka ku barwayi ba ALLERIC . Abantu barwaye impyiko cyangwa umwijima bashobora kuba bafite ibyago byinshi byo kwangirika kw'izi ngingo z'umubiri mu gihe bafata chromium batabanje kugisha inama muganga. |
| Uburyo bwo gukorana n'indi miti | Kubera ko chromium igira ingaruka ku rugero rw'isukari mu maraso, ni bibi ku muntu ufata imiti ya diyabete nka insuline gufata chromium keretse akurikiranwe na muganga. Byongeye kandi, ishobora kugira ingaruka ku miti nka aside, corticosteroids, beta-blockers, imiti ya tiroyide, hamwe n'imiti igabanya ububabare ya NSAID (urugero: ibuprofen) ku ndwara ya gastritis. |
| Ingaruka zidasanzwe | Ababyeyi batwite cyangwa abonsa ntibagomba gufata inyunganiramirire ya chromium batabanje kugisha inama kwa muganga. Kandi niba uyiha abana bato , ugomba kubaza muganga. Impuguke zimwe zivuga ko nta muntu ugomba gufata mikorogarama zirenze 200 ku munsi atabanje kugisha inama kwa muganga. |
Ubutumwa bwo kujyana mu rugo
- Chromium ni imyunyu ngugu umubiri wacu ukeneye ku rugero ruto cyane rufasha imisemburo ya insuline gukora neza.
- Dushobora kubona byoroshye ingano ya chromium dukeneye mu ndyo yuzuye (imboga, imbuto, ibinyampeke byuzuye, inyama).
- Nubwo bishobora kugira akamaro ku ndwara nka diyabete yo mu bwoko bwa 2 na PCOS, si umuti w'igitangaza.
- Ntuzigere ufata doze nyinshi z'inyongeramusaruro za chromium utabanje kugisha inama muganga. Menya neza ko wabanje kuvugana na muganga wawe mbere yo gufata chromium, cyane cyane niba urwaye diyabete, indwara z'impyiko, cyangwa indwara y'umwijima, cyangwa niba ufata indi miti.
- Irinde guha abagore batwite, ababyeyi bonsa, n'abana bato inyunganiramirire ya chromium batabanje kugisha inama muganga.
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