Chromium ndi zakudya zamchere zomwe zimapezeka mu thupi la munthu. Zimapangitsa kuti insulini ikwaniritsidwe, choncho ndizofunika kuti thupi lizikhala ndi shuga. Chromium ikuwoneka kuti imathandizira mafuta ndi mapuloteni a shuga.
N'zosavuta kupeza chakudya chokwanira cha chromium chifukwa chimapezeka pazing'onozing'ono zakudya zambiri. Zakudya zabwino zomwe zikuphatikizapo zakudya, mbewu zonse, mkaka, zipatso, ndi masamba zimapereka chromium yonse yomwe mukusowa.
Zakudya zowonjezera zakudya (DRIs) zimakhazikitsidwa ndi akatswiri ogwirizana a Health and Medicine Division a National Academy of Sciences, Engineering, ndi Medicine. DRsI ya chromium imadalira zaka komanso kugonana ndipo imayimira kuchuluka kwa ndalama zomwe zimafunikila munthu wathanzi. Azimayi amene ali ndi mimba kapena akuyamwitsa amafunikira chromium zambiri.
Zolemba Zowonjezera Zakudya
Akazi
Zaka 1 mpaka 3: micrograms 11 patsiku
4 mpaka 8: micrograms 15 patsiku
Zaka 9 mpaka 13: micrograms 21 pa tsiku
Zaka 14 mpaka 18: 24 micrograms patsiku
Zaka 19 mpaka 50: micrograms 25 patsiku
51++: micrograms 20 patsiku
Azimayi omwe ali ndi pakati: micrograms 30 patsiku
Azimayi omwe akuyamwitsa: 45 micrograms patsiku
Amuna
Zaka 1 mpaka 3: micrograms 11 patsiku
4 mpaka 8: micrograms 15 patsiku
Zaka 9 mpaka 13: micrograms 25 pa tsiku
Zaka 14 mpaka 18: micrograms 35 patsiku
Zaka 19 mpaka 50: micrograms 35 patsiku
51+ zaka: micrograms 30 patsiku
Kulephera kwa Chromium kumawonekera kukhala kosazolowereka, ndipo palibe mayesero omwe apangidwa omwe angathe kudziwa molondola momwe chromium imasungidwira thupi.
Zotsatira za Chromium
Chromium imagulitsidwa ngati chowonjezera, kawirikawiri monga chromium picolinate kapena chromium-G
TF (chisamaliro chosakanikirana ndi shuga). Ndizotheka kuti chromium yowonjezeretsa ikhoza kukhala yopindulitsa kwa anthu omwe ali ndi vuto losakanikirana ndi shuga kapena mtundu wa shuga, koma kufufuza sikungatheke.
Popeza chromium ndi yofunika kwambiri kwa mafuta a metabolism, chromium picolinate nthawi zambiri imapezeka mu 'mafuta oyaka' mavitamini.
Koma, mwatsoka, kufufuza kwa sayansi sikunayambe kusiyana kulikonse mu kuchuluka kwa kulemera komwe kunatayidwa ndi maphunziro omwe anatenga zotengera zowonjezera ndi maphunziro amene anatenga placebos.
Chifukwa cha kusowa kwa umboni, palibe chifukwa chokhalira ndi vuto la chromium supplements. Koma ngati mukuganiza kuti muyenera kuwatenga pa zifukwa zina, chonde lankhulani ndi wothandizira zaumoyo wanu poyamba. Izi ndi zofunika kwambiri ngati muli ndi shuga, muli ndi pakati kapena muli ndi thanzi lina lililonse.
Zotsatira:
Gropper SS, Smith JL, Groff JL. "Zakudya Zapamwamba ndi Mankhwala a Metabolism." Sitifiketi Chachisanu ndi chimodzi. Belmont, CA Kampani Yotsindikiza ya Wadsworth, 2013.
Health and Medicine Division ya National Academy of Sciences, Engineering, ndi Medicine. "Zolemba Zowonjezera Zakudya Zakudya ndi Machitidwe."
National Institutes of Health, Office of Food Supplements. "Chakudya Chakudya Chakudya: Chromium."