Usenokuba ukhe weva ngezongezo ze-chromium ezithi zinceda kwisifo seswekile okanye ukwehlisa umzimba. Enyanisweni sisimbiwa esibalulekileyo esifunekayo emizimbeni yethu ngamanani amancinci kakhulu. Nangona kunjalo, kukho izimvo ezahlukeneyo malunga nokusithatha njengesongezo. Ngoko ke namhlanje siza kuthetha nge-chromium, iingenelo zayo, ukutya esinokuyifumana ngokwemvelo, kunye nezinto ekufuneka uziqaphele ukuba uyisithatha njengesongezo.
Kalula nje, yintoni le Chromium?
I-Chromium yiminerali efunekayo emizimbeni yethu ngobuninzi obuncinci kakhulu. Uhlobo lwe-chromium olubaluleke kakhulu kwezi zibonelelo zempilo esithetha ngazo yi-trivalent chromium.
Umsebenzi ophambili we-chromium emizimbeni yethu kukuphucula umsebenzi we-hormone insulin. Cinga nge-insulin njengesithuthi esithwala iswekile (iglucose) egazini lethu ukuya kwiiseli zethu. I-Chromium ifana "nomncedisi omncinci" onceda eso sithuthi kwaye enze umsebenzi waso ube lula. Yingakho i-chromium kukholelwa ukuba inceda ukulawula amanqanaba eswekile egazini.
Zithini iingenelo ze-chromium?
- Isifo Seswekile Nokuxhathisa I-Insulin: Ezinye izifundo zibonise ukuba abantu abanesifo seswekile sohlobo lwesibini kunye nemeko ebizwa ngokuba yi-Insulin Resistance banokungenelwa zi-supplements ze-chromium. Ukuxhathisa i-insulin yimeko apho umzimba ungaphenduli kakuhle kwi-insulin eyivelisayo. Kukho ubungqina bokuba i-chromium inokunciphisa amanqanaba eglucose egazini kwaye yonyuse uvakalelo lwe-insulin. Nangona kunjalo, ayizizo zonke izifundo eziqinisekisile le nzuzo . Isenokuba yeyona isebenzayo kubantu abaswele i-chromium. Ukunqongophala kwe-chromium kunqabile kubantu abatya ukutya okunempilo.
- I-Polycystic Ovary Syndrome (PCOS): I-PCOS inxulunyaniswa nokuxhathisa i-insulin, ngoko ke ezinye izifundo zifumanise ukuba i-chromium inokubonelela ngesiqabu kubafazi abane-PCOS.
- Ukunciphisa umzimba nokukhula kwemisipha: Abanye abantu basebenzisa izongezo ze-chromium ukunceda ukunciphisa umzimba, ukutshisa amafutha angafunekiyo, kunye nokwakha izihlunu. Nangona ezinye izifundo zibonise ezinye iingenelo, ezinye azibonisanga. Ngoko ke ayisiyonto imangalisayo yokunciphisa umzimba .
Eyona nto ibalulekileyo kukuba i-chromium ayilonyango lwesifo seswekile, kwaye akufuneki isetyenziswe endaweni yaso. Ukuba unesifo seswekile, qiniseka ukuba uthetha nogqirha wakho ngaphambi kokuba uthathe naziphi na izongezo.
Ingakanani i-chromium esiyidingayo ngosuku?
Iingcali azinakutsho ukuba ufuna i-chromium engakanani ngosuku, ngoko ke akukho sibonelelo sokutya esicetyiswayo (RDA). Endaweni yoko, zize nomlinganiselo omncinci wokutya imihla ngemihla (i-Adequate Intake - AI).
- Amadoda aneminyaka eli-19 ukuya kwengama-50 ubudala: ii-microgram ezingama-35 (mcg)
- Abafazi abaneminyaka eli-19 ukuya kwengama-50 ubudala: ii-microgram ezingama-25 (mcg)
- Oomama abakhulelweyo: 30 micrograms (mcg)
- Oomama abancancisayo: 45 micrograms (mcg)
Umntu otya ukutya okunesondlo esifanelekileyo angafumana esi sixa lula. Kodwa khumbula, ukuthatha i-chromium eninzi akulunganga . Ukuba ithathwa ngeedosi eziphezulu, inokuchaphazela kakubi uvakalelo lwe-insulin kwaye ibangele umonakalo kwizintso okanye kwisibindi. Kwizifundo zesifo seswekile, iidosi eziphakathi kwe-200-1000 micrograms ngosuku, ezahlulwe kabini okanye kathathu ngemini, zisetyenzisiwe. Kodwa oko kuphantsi kweliso logqirha.
Ziziphi ukutya kwendalo okutyebileyo kwi-chromium?
Ukuba utya ukutya okunesondlo, mhlawumbi awudingi izongezo ze-chromium. I-Chromium yiminerali efunxwa zizityalo emhlabeni, ngoko ke ifumaneka kwimifuno, iziqhamo, iinkozo ezipheleleyo, kunye nenyama yezilwanyana ezitya ezo nkozo okanye ingca. Itheyibhile engasezantsi iya kukunika umbono olungileyo wokuba ingakanani i-chromium oyifunayo.
| Uhlobo lokutya | Inkcazo kunye nomxholo we-chromium |
|---|---|
| Iimbaza | Kukho inani eliphezulu lee-micrograms ezili-128 kwi-100 grams. Iintlanzi ezifana nee-oyster kunye nee-shrimp nazo zityebile kwi-chromium. |
| Ibrokholi | Nangona imifuno emininzi ine-chromium, ikomityi yebroccoli ephekiweyo inomxholo ophezulu we-22 micrograms. |
| Ijusi yeediliya | Ikomityi yejusi yeediliya inee-micrograms ezimalunga ne-7.5. Kodwa khumbula ukukhetha ijusi yeediliya eyi-100% engenaswekile yongeziweyo. |
| Ingqolowa ephelele | Isonka esipheleleyo kunye neroti ezenziwe ngomgubo we-atta ziqulathe i-chromium. Umzekelo, i-muffin yesiNgesi epheleleyo ine-3.6 micrograms. |
| Iinyama | I-3-ounce yenyama yenkomo inee-micrograms ezimbini, i-turkey ine-1.7, kwaye inkukhu ine-0.5. Inyama ecutshungulweyo efana ne-ham kunye ne-bacon nazo zine-chromium, kodwa ukuzitya rhoqo kwandisa umngcipheko wokufumana ezinye izifo. |
| Amantongomane aseBrazil | Imbewu nganye ine-1 microgram ye-chromium. Nangona kunjalo, ekubeni ikwaneminerali ephezulu ye-selenium, akucetyiswa ukuba utye imbewu engaphezu kwe-5 ngosuku. |
Zithini iingozi zokusebenzisa izongezo ze-chromium?
Ukuba ucinga ngokuthatha isongezelelo se-chromium, ngokuqinisekileyo kufuneka uqaphele ezi ngozi.
| Uhlobo lomngcipheko | Inkcazo kunye nezinto ekufuneka ziqwalaselwe |
|---|---|
| Imiphumela | Iziphumo ebezingalindelekanga ezinzulu zihlala zinqabile, kodwa abanye abantu baye baba nokubetha kwentliziyo okungacwangciswanga, ukungalali, iintloko ezibuhlungu, utshintsho lweemvakalelo, kunye neempendulo ze-allergy. Abantu abanesifo sezintso okanye sesibindi banokuba semngciphekweni omkhulu wokonakala kwezi zitho ukuba bathatha i-chromium ngaphandle kwengcebiso kagqirha. |
| Ukusebenzisana nezinye iziyobisi | Ngenxa yokuba i-chromium ichaphazela amanqanaba eswekile egazini, kuyingozi kumntu othatha amayeza eswekile afana ne-insulin ukuthatha i-chromium ngaphandle kokuba ejongwe ngugqirha. Ukongeza, inokusebenzisana namayeza anjenge-antacids, ii-corticosteroids, ii-beta-blockers, amayeza e-thyroid, kunye ne-NSAID pain relievers (umz., i-ibuprofen) kwi-gastritis. |
| Iingozi ezikhethekileyo | Oomama abakhulelweyo okanye abancancisayo akufuneki bathathe izongezo ze-chromium ngaphandle kwengcebiso kagqirha. Kwaye ukuba uyinika abantwana abancinci , ngokuqinisekileyo kufuneka ubuze ugqirha. Ezinye iingcali zithi akukho mntu ufanele athathe ngaphezulu kwe-200 micrograms ngosuku ngaphandle kwengcebiso kagqirha. |
Umyalezo Wokuya Ekhaya
- I-Chromium yiminerali efunekayo emzimbeni wethu ngamanani amancinci kakhulu enceda i-hormone ye-insulin isebenze.
- Sinokuyifumana lula i-chromium esiyidingayo ngokutya okunesondlo (imifuno, iziqhamo, iinkozo ezipheleleyo, inyama).
- Nangona inokuba neengenelo ezithile kwiimeko ezifana nesifo seswekile sohlobo lwesibini kunye ne-PCOS, ayisiyonto imangalisayo yokunyanga zonke.
- Ungaze uthathe iidosi eziphezulu zezongezo ze-chromium ngaphandle kwengcebiso kagqirha. Qiniseka ukuba uthetha nogqirha wakho ngaphambi kokuba usebenzise i-chromium, ingakumbi ukuba unesifo seswekile, isifo sezintso, okanye isifo sesibindi, okanye ukuba uthatha amanye amayeza.
- Kuphephe ukunika abafazi abakhulelweyo, oomama abancancisayo, nabantwana abancinci izongezo ze-chromium ngaphandle kwengcebiso kagqirha.
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