Kungenzeka ukuthi uke wezwa ngezithako ze-chromium ezithi ziyasiza ngesifo sikashukela noma ukwehlisa isisindo. Empeleni iyiminerali ebalulekile edingwa yimizimba yethu ngamanani amancane kakhulu. Kodwa-ke, kunemibono ehlukene ngokuyithatha njengesengezo. Ngakho-ke namuhla sizokhuluma nge-chromium, izinzuzo zayo ezicatshangelwayo, ukudla esingayithola ngokwemvelo, kanye nezinto okufanele uziqaphele uma uyithatha njengesengezo.
Kalula nje, iyini le Chromium?
I-Chromium iyiminerali edingwa yimizimba yethu ngamanani amancane, okungukuthi, ngamanani amancane kakhulu. Uhlobo lwe-chromium olubaluleke kakhulu kulezi zinzuzo zezempilo esikhuluma ngazo yi-trivalent chromium.
Umsebenzi oyinhloko we-chromium emzimbeni wethu ukuthuthukisa ukusebenza kwe-hormone i-insulin. Cabanga nge-insulin njengendlela yokuthutha ushukela (glucose) egazini lethu uye emangqamuzaneni ethu. I-Chromium ifana "nomsizi omncane" osiza leyo moto futhi enze umsebenzi wayo ube lula. Yingakho i-chromium kukholakala ukuthi iyasiza ekulawuleni amazinga kashukela egazini.
Yiziphi izinzuzo ze-chromium?
- Isifo Sikashukela Nokumelana Ne-Insulin: Ezinye izifundo zikhombisile ukuthi abantu abanesifo sikashukela sohlobo 2 kanye nesimo esibizwa ngokuthi i-Insulin Resistance bangase bazuze ezithasiselweni ze-chromium. Ukumelana ne-insulin yisimo lapho umzimba ungasabeli kahle ku-insulin oyikhiqizayo. Kunobufakazi bokuthi i-chromium inganciphisa amazinga kashukela egazini futhi inyuse ukuzwela kwe-insulin. Kodwa-ke, akuzona zonke izifundo eziqinisekisile le nzuzo . Ingase isebenze kakhulu kubantu abanesifo se-chromium. Ukuntuleka kwe-chromium akuvamile kubantu abadla ukudla okunempilo.
- I-Polycystic Ovary Syndrome (PCOS): I-PCOS ihlotshaniswa nokumelana ne-insulin, ngakho-ke ezinye izifundo zithole ukuthi i-chromium inganikeza impumuzo ethile kwabesifazane abane-PCOS.
- Ukwehlisa isisindo nokukhula kwemisipha: Abanye abantu basebenzisa izithasiselo ze-chromium ukusiza ekunciphiseni isisindo, ukushisa amafutha angafuneki, nokwakha imisipha. Nakuba ezinye izifundo zibonise izinzuzo ezithile, ezinye azibonisanga. Ngakho-ke akuyona inhlamvu yomlingo yokwehlisa isisindo .
Into ebaluleke kakhulu ukuthi i-chromium ayilona ikhambi lesifo sikashukela, futhi akufanele isetshenziswe njengesithako esithatha indawo yaso. Uma unesifo sikashukela, qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokuthatha noma yiziphi izithasiselo.
Sidinga i-chromium engakanani ngosuku?
Ochwepheshe abakwazi ukusho ukuthi udinga i-chromium engakanani ngosuku, ngakho-ke ayikho i-Recommended Dietary Allowance (RDA). Esikhundleni salokho, baqhamuke nokudla okuncane kwansuku zonke (Adequate Intake - AI).
- Amadoda aneminyaka engu-19-50: ama-microgram angu-35 (mcg)
- Abesifazane abaneminyaka engu-19-50: ama-microgram angu-25 (mcg)
- Omama abakhulelwe: 30 micrograms (mcg)
- Omama abancelisayo: ama-microgram angu-45 (mcg)
Umuntu odla ukudla okunomsoco angathola kalula leli nani. Kodwa khumbula, ukuthatha i-chromium eningi nakho akukuhle . Uma kuthathwa ngemithamo ephezulu, kungathinta kabi ukuzwela kwe-insulin futhi kubangele ukulimala kwezinso noma kwesibindi. Ezifundweni zesifo sikashukela, kusetshenziswe imithamo ephakathi kwama-microgram angu-200-1000 ngosuku, ahlukaniswe kabili noma kathathu ngosuku. Kodwa lokho kungaphansi kokubhekwa kwezokwelapha.
Yikuphi ukudla kwemvelo okucebile nge-chromium?
Uma udla ukudla okulinganiselayo, cishe awudingi izithasiselo ze-chromium. I-Chromium iyiminerali emuncwa yizitshalo enhlabathini, ngakho-ke itholakala emifino, izithelo, okusanhlamvu okuphelele, kanye nenyama yezilwane ezidla lezo okusanhlamvu noma utshani. Ithebula elingezansi lizokunikeza umbono omuhle wokuthi udinga i-chromium engakanani.
| Uhlobo lokudla | Incazelo kanye nokuqukethwe kwe-chromium |
|---|---|
| Izimbaza | Kukhona inani eliphezulu lama-microgram angu-128 ngamagremu ayi-100. Ama-shellfish afana nama-oyster nama-shrimp nawo acebile nge-chromium. |
| I-broccoli | Nakuba imifino eminingi iqukethe i-chromium, inkomishi ye-broccoli ephekiwe inokuqukethwe okuphezulu kwama-microgram angu-22. |
| Ijusi Yamagilebhisi | Inkomishi yejusi yamagilebhisi iqukethe cishe ama-microgram angu-7.5. Kodwa khumbula ukukhetha ijusi yamagilebhisi elingu-100% elingenashukela owengeziwe. |
| Ukolweni Ophelele | Izinkwa ezisanhlamvu oluphelele kanye ne-rotis ezenziwe ngofulawa we-atta ziqukethe i-chromium. Isibonelo, i-muffin yesiNgisi esanhlamvu oluphelele iqukethe ama-microgram angu-3.6. |
| Inyama | Isabelo senyama yenkomo esingama-ounces amathathu siqukethe ama-microgram amabili, i-turkey iqukethe ama-1.7, kanti inkukhu iqukethe cishe ama-0.5. Inyama ecutshunguliwe njenge-ham ne-bacon nayo iqukethe i-chromium, kodwa ukuyidla njalo kwandisa ingozi yokuthola ezinye izifo. |
| Amantongomane aseBrazil | Imbewu ngayinye iqukethe i-microgram eyodwa ye-chromium. Kodwa-ke, njengoba nazo zinosawoti omningi we-selenium, akukhuthazwa ukudla imbewu engaphezu kwe-5 ngosuku. |
Yiziphi izingozi zokuthatha izithasiselo ze-chromium?
Uma ucabanga ukuthatha isithasiselo se-chromium, kufanele nakanjani uqaphele lezi zingozi.
| Uhlobo lwengozi | Incazelo nezinto okufanele uzicabangele |
|---|---|
| Okuqhamuka uma udla imishanguzo | Imiphumela emibi kakhulu ngokuvamile ayivamile, kodwa abanye abantu baye babhekana nokushaya kwenhliziyo okungajwayelekile, ukuqwasha, ikhanda elibuhlungu, ukushintshashintsha kwemizwelo, kanye nokusabela kokungezwani komzimba. Abantu abanesifo sezinso noma sesibindi bangase babe sengozini enkulu yokulimala kwalezi zitho uma bethatha i-chromium ngaphandle kweseluleko sikadokotela. |
| Ukusebenzisana nezinye izidakamizwa | Ngenxa yokuthi i-chromium ithinta amazinga kashukela egazini, kuyingozi kumuntu othatha imithi yesifo sikashukela njenge-insulin ukuthatha i-chromium ngaphandle kokuqashwa udokotela. Ngaphezu kwalokho, ingasebenzisana nemithi efana nemithi yokunciphisa i-acid, ama-corticosteroids, ama-beta-blockers, imithi ye-thyroid, kanye nemithi yokunciphisa izinhlungu ye-NSAID (isib. i-ibuprofen) yesifo sohudo. |
| Izingozi Ezikhethekile | Omama abakhulelwe noma abancelisayo akufanele bathathe izithasiselo ze-chromium ngaphandle kweseluleko sikadokotela. Futhi uma uyinika izingane ezincane , kufanele nakanjani ubuze udokotela. Abanye ochwepheshe bathi akekho okufanele athathe ama-microgram angaphezu kuka-200 ngosuku ngaphandle kweseluleko sikadokotela. |
Umlayezo Wokuya Nawe Ekhaya
- I-Chromium iyiminerali edingwa yimizimba yethu ngamanani amancane kakhulu esiza i-hormone insulin ukusebenza.
- Singathola kalula inani le-chromium esilidingayo ngokudla okulinganiselayo (imifino, izithelo, okusanhlamvu okuphelele, inyama).
- Nakuba kungaba nezinzuzo ezithile ezimweni ezifana nesifo sikashukela sohlobo lwesibili kanye ne-PCOS, akuyona ikhambi elimangalisayo.
- Ungalokothi uthathe imithamo ephezulu yezithako ze-chromium ngaphandle kweseluleko sezokwelapha. Qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokuthatha i-chromium, ikakhulukazi uma unesifo sikashukela, isifo sezinso, noma isifo sesibindi, noma uma uthatha eminye imithi.
- Gwema ukunikeza abesifazane abakhulelwe, omama abancelisayo, nezingane ezincane izithasiselo ze-chromium ngaphandle kweseluleko sikadokotela.
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