I-Chromium iyimithi yamaminerali edlalayo etholakala emalini emzimbeni womuntu. Ithuthukisa isenzo se-insulin, ngakho-ke kubalulekile ekusetshenzisweni kwemithi nokugcina i-glucose. I-Chromium ibuye ibonakale inendima emafutheni namaprotheni umzimba.
Kulula ukuthola i-chromium yokudla okwanele ngoba itholakala ekugxilweni okuncane kokudla okuningi. Ukudla okunomsoco okuhlanganisa ukudla, okusanhlamvu okugcwele, imikhiqizo yobisi, izithelo, nemifino kuzohlinzeka yonke i-chromium oyidingayo.
I-reference reference edlalwa (i-DRIs) ihlelwa ukuvumelanisa kochwepheshe eMnyangweni WezeMpilo Nezokwelapha ze-National Academies Sciences, Engineering, kanye neMithi. I-DRsI ye-chromium isekelwe eminyakeni yobudala kanye nobulili futhi imele inani elicatshangwa ukuthi liyadingeka kumuntu onempilo. Abesifazane abakhulelwe noma abancancisayo badinga i-chromium engaphezulu.
Izindleko zokudluliswa kwezidakamizwa
Abesifazane
Iminyaka eyi-1 kuya kwemi- 3: ama-micrograms angu-11 ngosuku
Iminyaka engu-4 kuya kweyisishiyagalombili : ama-micrograms angu-15 ngosuku
Iminyaka engu-9 kuya kwengu-13: ama-micrograms angu-21 ngosuku
Iminyaka engu-14 kuya kwengu-18: ama-micrograms angu-24 ngosuku
Iminyaka engu-19 ukuya kweyama-50: ama-micrograms angu-25 ngosuku
Iminyaka engu-51 +: ama-micrograms angu-20 ngosuku
Abesifazane abakhulelwe: micrograms 30 ngosuku
Abesifazane abancancisayo: ama-micrograms angu-45 ngosuku
Abesilisa
Iminyaka eyi-1 kuya kwemi- 3: ama-micrograms angu-11 ngosuku
Iminyaka engu-4 kuya kweyisishiyagalombili : ama-micrograms angu-15 ngosuku
Iminyaka engu-9 kuya kwengu-13: ama-micrograms angu-25 ngosuku
Iminyaka engu-14 kuya kwengu-18: ama-micrograms angu-35 ngosuku
Iminyaka engu-19 ukuya kweyama-50: ama-micrograms angu-35 ngosuku
Iminyaka engu-51 +: ama-micrograms angu-30 ngosuku
Ukuntuleka kwe-Chromium kubonakala kungavamile kakhulu, futhi akukho ukuhlolwa okwakhiwe okungalungisa ukuthi ingakanani i-chromium egcinwe emzimbeni.
Ama-Chromium Supplements
I-Chromium ithengiswa njengesengezo, ngokuvamile ngesimo se-chromium picolinate noma i-chromium-G
I-TF (i-glucose tolerance factor factor). Kungenzeka ukuthi izithako ze-chromium zingase zizuzise abantu abanezinkinga zokubekezelelana kwe-glucose noma uhlobo lwesifo sikashukela sesibili, kodwa ucwaningo aluhambisani.
Njengoba i-chromium ibalulekile kumetabolism we-fat, i-chromium picolinate ivame ukutholakala ekusetshenzisweni kwamafutha 'okushisa'.
Kodwa, ngeshwa, izifundo zesayensi azibonisanga umehluko omkhulu phakathi kwesisindo esilahlekelwe yizifundo ezithatha lezi zithako nezifundo ezithatha indawo ye-placebos.
Ngenxa yokuntuleka kobufakazi, asikho isizathu sokukhathazeka nge-supplement chromium. Kodwa uma ucabanga ukuthi kufanele uwathathe ngesizathu esithile, sicela ukhulume nomhlinzeki wakho wezempilo kuqala. Lokhu kubaluleke kakhulu uma unesifo sikashukela, ukhulelwe noma unezinye izimo zezempilo.
Imithombo:
Gropper SS, Smith JL, Groff JL. "Ukudla okunomsoco kanye ne-Human Metabolism." Edition Sixth. Belmont, CA. Inkampani yakwaWadsworth Publishing, ngo-2013.
Division Health and Medicine Division of National Academy of Sciences, Engineering, kanye neMithi. "Ukudluliswa Kwezinkuni Kufaka Amathebula Ne-App."
Izikhungo Zempilo Zesizwe, iHhovisi Lokudla Kwezondlo. "Iphepha Lokudla Lokudla Ngezidakamizwa: I-Chromium."