Ungave wakambonzwa nezve chromium supplements dzinoti dzinobatsira nechirwere cheshuga kana kuderedza uremu. Icho chinhu chakakosha chinodiwa nemiviri yedu muhuwandu hushoma. Zvisinei, kune maonero akasiyana nezvekuitora sesupplement. Saka nhasi tichataura nezve chromium, mabhenefiti ayo, chikafu chatinogona kuiwana kubva kwachiri, uye zvinhu zvekuziva kana ukaitora sesupplement.
Zvichitaurwa zviri nyore, chii chinonzi Chromium ichi?
Chromium imineral inodiwa nemiviri yedu muhuwandu hushoma, kureva kuti, muhuwandu hushoma. Rudzi rwechromium rwakakosha zvikuru kune izvi zvakanakira hutano zvatiri kutaura nezvazvo ichromium ine trivalent.
Basa guru rechromium mumuviri wedu nderekusimudzira mashandiro ehormone insulin. Funga nezve insulin senzira inotakura shuga (glucose) kubva muropa redu ichienda mumasero edu. Chromium yakaita se "mubatsiri mudiki" anobatsira mota iyoyo uye anoita kuti basa rayo rive nyore. Ndokusaka chromium ichitendwa kuti inobatsira kudzora huwandu hweshuga muropa.
Ndezvipi zvakanakira chromium?
- Chirwere cheshuga uye Kusasimba kweInsulin: Dzimwe ongororo dzakaratidza kuti vanhu vane chirwere cheshuga cherudzi rwechipiri uye chirwere chinonzi Insulin Resistance vanogona kubatsirwa nekuwedzera chromium. Kusasimba kweInsulin chirwere umo muviri usingapindure zvakanaka kune insulin yaunogadzira. Pane humbowo hwekuti chromium inogona kuderedza huwandu hweshuga muropa uye kuwedzera kunzwa kweinsulin. Zvisinei, hazvisi zvese zvidzidzo zvakasimbisa iyi bhenefiti . Ingave inoshanda zvakanyanya kune vanhu vane kushomeka kwechromium. Kushomeka kweChromium hakuwanzo kuwanikwa kune vanhu vanodya chikafu chine hutano.
- Polycystic Ovary Syndrome (PCOS): PCOS inobatanidzwa nekusagona insulin, saka zvimwe zvidzidzo zvakawana kuti chromium inogona kupa zororo kune vakadzi vane PCOS.
- Kudzikira huremu nekukura kwetsandanyama: Vamwe vanhu vanoshandisa chromium supplements kubatsira kuderedza huremu, kupisa mafuta asingadiwe, uye kuvaka tsandanyama. Kunyange zvazvo zvimwe zvidzidzo zvakaratidza zvimwe zvakanakira, zvimwe hazvina. Saka haisi nzira yekuderedza huremu .
Chinhu chinonyanya kukosha ndechekuti chromium haisi mushonga wechirwere cheshuga, uye haifanirwe kushandiswa sechinotsiva. Kana uine chirwere cheshuga, iva nechokwadi chekutaura nachiremba wako usati watora chero mishonga inovaka muviri.
Tinoda chromium yakawanda sei pazuva?
Nyanzvi hadzigoni kutaura kuti unoda chromium yakawanda sei pazuva, saka hapana Recommended Dietary Allowance (RDA). Pane kudaro, vakafunga nezvekudya kushoma pazuva (Adequate Intake - AI).
- Varume vane makore 19-50: 35 micrograms (mcg)
- Vakadzi vane makore 19-50: 25 micrograms (mcg)
- Madzimai ane pamuviri: 30 micrograms (mcg)
- Madzimai anoyamwisa: 45 micrograms (mcg)
Munhu anodya chikafu chakaringana anogona kuwana huwandu uhu zviri nyore. Asi yeuka, kutora chromium yakawandisa hakuna kunakawo . Kana ikatorwa muhuwandu hwakawanda, inogona kukanganisa kusanzwa kwe insulin uye kukonzera kukuvara kweitsvo kana chiropa. Muzvidzidzo zvechirwere cheshuga, madosi ari pakati pe200-1000 micrograms pazuva, akakamurwa kuita kaviri kana katatu pazuva, akashandiswa. Asi izvozvo zviri pasi pekutarisirwa nachiremba.
Ndezvipi zvekudya zvechisikigo zvakapfuma mu chromium?
Kana ukadya chikafu chakakwana, pamwe haudi chromium supplements. Chromium imineral inotorwa nezvirimwa kubva muvhu, saka inowanikwa mumiriwo, michero, zviyo zvese, uye nyama yemhuka dzinodya zviyo izvozvo kana huswa. Tafura iri pazasi ichakupa pfungwa yakanaka yekuti unoda chromium yakawanda sei.
| Rudzi rwechikafu | Tsananguro uye huwandu hwe chromium |
|---|---|
| Hove | Kune huwandu hwakawanda hwe128 micrograms pa 100 gramu. Hove dzeshellfish dzakadai seoyster neshrimp dzakapfumawo mu chromium. |
| Brokoli | Kunyangwe miriwo yakawanda iine chromium, kapu yebroccoli yakabikwa ine huwandu hwakawanda hwe22 micrograms. |
| Muto weMazambiringa | Kapu yemuto wemazambiringa ine ma microgram angangoita 7.5. Asi yeuka kusarudza muto wemazambiringa 100% usina shuga yakawedzerwa. |
| Gorosi Rakazara | Zvingwa zvegorosi rose neroti zvakagadzirwa nefurawa yeatta zvine chromium. Semuenzaniso, muffin yeChirungu yakazara ine 3.6 micrograms. |
| Nyama | Nyama yemombe ine ma ounces matatu ine ma microgram maviri, huku ine 1.7, uye huku ine angangoita 0.5. Nyama dzakagadzirwa senge ham nebhekoni dzine chromium, asi kudzidya kazhinji kunowedzera njodzi yekubatwa nezvimwe zvirwere. |
| Nzungu dzeBrazil | Mbeu imwe neimwe ine 1 microgram ye chromium. Zvisinei, sezvo iinewo mineral selenium yakawanda, hazvikurudzirwi kudya mbeu dzinopfuura shanu pazuva. |
Ndeipi njodzi dzekutora mishonga yekuwedzera chromium?
Kana uri kufunga nezvekutora chromium supplement, unofanira kuziva nezvenjodzi idzi.
| Rudzi rwenjodzi | Tsananguro nezvinhu zvekufunga nezvazvo |
|---|---|
| Migumisiro Yezvimwe Zvinetso | Migumisiro yakaipa inowanzova mishoma, asi vamwe vanhu vakambosangana nekurova kwemoyo kusingawanzoitiki, kushaya hope, musoro, kuchinja-chinja kwemanzwiro, uye allergic reactions. Vanhu vane chirwere cheitsvo kana chiropa vanogona kunge vari panjodzi yakakura yekukuvadzwa kwenhengo idzi kana vakatora chromium vasina kupiwa mazano nachiremba. |
| Kudyidzana nemimwe mishonga | Nekuti chromium inokanganisa huwandu hweshuga muropa, zvine njodzi kune munhu anotora mishonga yeshuga yakadai se insulin kutora chromium kunze kwekunge ari pasi pekutarisirwa nachiremba. Pamusoro pezvo, inogona kupindirana nemishonga yakaita seantacids, corticosteroids, beta-blockers, mishonga yethyroid, uye NSAIDs inoderedza marwadzo (semuenzaniso, ibuprofen) yechirwere chegastritis. |
| Njodzi Dzakakosha | Madzimai ane pamuviri kana kuti anoyamwisa haafanire kutora mishonga yekuwedzera chromium vasina kupiwa mazano nachiremba. Uye kana uri kupa vana vadiki , unofanira kubvunza chiremba. Dzimwe nyanzvi dzinoti hapana munhu anofanira kutora anopfuura 200 micrograms pazuva asina kupiwa mazano nachiremba. |
Mharidzo Yekuenda Nayo Kumba
- Chromium imineral inodiwa nemuviri wedu muhuwandu hushoma kwazvo iyo inobatsira kuti insulin ishande.
- Tinogona kuwana huwandu hwechromium hwatinoda nyore nyore kubva mukudya kwakaringana (muriwo, michero, zviyo zvese, nyama).
- Kunyange zvazvo zvingave nezvakanaka kune zvirwere zvakaita sechirwere cheshuga cherudzi rwechipiri uye PCOS, hazvisi mushonga wezvese.
- Usambofa watora mishonga yakawanda ye chromium usina kupiwa mazano nachiremba. Iva nechokwadi chekutaura nachiremba wako usati watora chromium, kunyanya kana uine chirwere cheshuga, chirwere cheitsvo, kana chirwere chechiropa, kana kana uri kutora mimwe mishonga.
- Dzivisa kupa mishonga yekuwedzera chromium kumadzimai ane pamuviri, vanaamai vanoyamwisa, nevana vadiki vasina kupiwa mazano nachiremba.
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