Chromium inoshandiswa mune zvicherwa zvinowanikwa mumutsara uri mumuviri womunhu. Inowedzera chiito che insulin, saka zvinokosha kuti metabolism uye kuchengetedza glucose. Chromium inoratidzikawo ine basa mune mafuta uye mapuroteni metabolism.
Zviri nyore kuwana chromium yakakwana yekudya nokuti inowanikwa mune zviduku zvishoma muzvokudya zvizhinji. Kudya kwakakwana kunosanganisira nyama, mbeu yose, michero yemichero, michero, nemiriwo ichapa chromium yose yaunoda.
Zvokudya zvinotarisirwa kunyorwa (DRIs) zvinogadziriswa neyanzvibatanidza kubvumirana kweEalth and Medicine Division ye National Academy of Sciences, Engineering, uye Medicine. Iyo DRsI ye chromium yakavakirwa pazera uye zvepabonde uye inomiririra chiyero chinofungidzirwa kuti chinodiwa kune munhu ane hutano. Vakadzi vane pamuviri kana kunyamwisa vanoda chromium.
Dietary Reference Intakes
Females
1 kusvika kumakore matatu: 11 micrograms pazuva
4 kusvika kumakore 8: micrograms 15 pazuva
Makore 9 kusvika ku13: 21 micrograms pazuva
14 kusvika kumakore 18: 24 micrograms pazuva
19 kusvika kune makore makumi mashanu: micrograms 25 pazuva
51+ makore: 20 micrograms pazuva
Vakadzi vane pamuviri: micrograms 30 pazuva
Vakadzi vari kuyamwa: 45 micrograms pazuva
Varume
1 kusvika kumakore matatu: 11 micrograms pazuva
4 kusvika kumakore 8: micrograms 15 pazuva
Makore 9 kusvika ku13: micrograms 25 pazuva
14 kusvika kumakore 18: 35 micrograms pazuva
19 kusvika kune makore makumi mashanu: 35 micrograms pazuva
51+ makore: micrograms 30 pazuva
Chromium inoshaya inoratidzika kunge isingawanzoitiki, uye hapana miedzo yakasikwa inokwanisa kunyatsoziva kuti chromium yakachengetwa mumuviri.
Chromium Supplements
Chromium inotengeswa sekuwedzera, kazhinji nenzira ye chromium picolinate kana chromium-G
TF (kushushikana kweglucose chikonzero). Zvinogoneka kuti chromium inowedzera inogona kubatsira kune vanhu vasina kukanganiswa kweglucose kana chirwere cheshuga cheshuga, asi tsvakurudzo haisati yakwana.
Sezvo chromium inokosha pamafuta emasabolism, chromium picolinate inowanikwa mu 'mafuta anopisa' zvinowedzera.
Asi, nhamo, zvidzidzo zvezesayenzi hazvina kuratidza chero kusiyana kwakakosha muhuwandu hwehutatu hwakakanganiswa nedzimwe nyaya dzakatora izvi zvinowedzera uye zvidzidzo zvinotora placebos.
Nokuda kwekushaiwa kwehupupuriro, hapana chine chikonzero chekutambudza ne chromium supplements. Asi kana iwe uchifunga kuti iwe unofanira kutora ivo pane chimwe chikonzero, tapota taura nemutengi wako wehutano kutanga. Izvi zvinonyanya kukosha kana iwe une chirwere cheshuga, uine pamuviri kana kuti une zvimwe zvirwere zvehutano.
Sources:
Gropper SS, Smith JL, Groff JL. "Kuvandudza Kudya uye Manetabolism." Shanduro yechitanhatu. Belmont, CA. Wadsworth Publishing Company, 2013.
Utano uye Medicine Division ye National Academy of Sciences, Engineering, uye Medicine. "Dheari Reference Reference Intakes Tables nekushanda."
National Institute of Health, Office of Dietary Supplements. "Dietary Supplement Fact Sheet: Chromium."